I’m happy with today’s workout
Giant set 3 rounds
Close grip bench press: 135lbs x 12
Barbell rows: 135lbs x 8
Barbel shrug: 135lbs x 20
Giant set 3 rounds
Overhead press: 65lbs x 8 reps
Chin-up: 10 reps
Plank: 30 seconds
Giant set 3 rounds:
Double overhead fat gripz deadlift: 95lbs x 5 + hold at lockout
Dumbbell bench press: 40lbs x 15 reps
Lateral raise: 15lbs 15 reps
Giant set 3 rounds:
Face pull: 32.5 x 20
Tricep rope pushdown: 32.5lbs x 15
Hammer curl: 22.5lbs x 15
Emom for 3 minutes
medicine ball sand bag over shoulder x 10 reps
My main goals for this workout were grip and work capacity.
Squat: 3x5: 225lbs, 245lbs, 265lbs
This was all easy. I went to a fair yesterday and had some sort of allergic reaction to something. I had hives all over and still have some today. Apparently sweating and moisture makes hives worse. That’s why I kept this training short and easy, making an effort not to break a sweat.
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Bench press: 185lbs x1, 150lbs x4x8
The 185lbs single was pretty smooth which is great. I think that my bench strength is coming back nicely.
My hives have gone down a lot, but aren’t completely gone. Because of this, I decided to only do the main movement again and rest a long time between sets to minimize sweating.
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I had a great workout today.
Deadlift: 275x1, 295x1, 245x4x8
I did this all double overhead, and it got a bit hard to hold onto on the last few reps.
Pause squat: 155lbs x3x8
Romanian deadlift: 155lbs x3x8
Barbell row: 135lbs x3x8
Emom for 5 minutes
- 10 bodyweight squats
- 10 pushups
- 10 jumping jacks
I want to build up my conditioning a little bit before training gets too heavy and intense so that high rep sets in a hypertrophy phase doesn’t kill me.
I feel ready to start ramping up my deadlift training now.
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I had a pretty good workout today. I was out of breath the entire time
Giant set 3 rounds:
Bench press: 140lbs 10 reps
Barbell row: 140lbs 10 reps
Barbell shrug: 140lbs 20 reps
Giant set 3 rounds:
Fat grip deadlift: 135lbsx8, 185lbs x2x8
Dumbbell bench: 45lbs 15 reps
Chin-up: 10 reps
Giant set 3 rounds:
Dumbbell overhead press: 25lbs 12 reps
Overhead dumbbell tricep extension: 20lbs 10 reps
Cable row: 120lbs 10 reps
Giant set 3 rounds:
Hammer curl: 25lbs 15 reps
Tricep rope pushdown: 32.5lbs 15 reps
Face pull: 32.5lbs 20 reps
Emom 3 minutes:
50lbs medicine ball over shoulder
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I’ve seen a few people doing some giant sets around here. It definitely intrigues me. In my mind that could be my cardio 
I only do giant sets for upper body accessories, otherwise it just destroys my cardio. I’m doing them for the main purpose of building work capacity for high volume work. It also doesn’t hurt that they save time in the gym. I figure now is the ideal time for me to build my work capacity because I’m using lighter weights after taking time off over the summer. If you want to build your work capacity without doing cardio (my situation exactly) give them a try.
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Not the best workout today.
Squat: 275x1, 295x1, 245 x4x8
The singles felt kind of slow, and the volume work made me feel pretty light headed and faint after each set.
Front squat: 140lbs x3x10
This was easy which was great
Deficit deadlift: 225lbs x3x5
Single legged Leg curl: 35lbs x3x10
No rest between sets
Amazing workout today! I think this was my best workout since coming back.
Bench press: 185lbs x1, 195lbs x1, 155lbs x4x8
The single with 185 moved very well. The single with 195 moved even better. The pause was definitely longer than a comp pause, and it felt really good. I hope I can keep up this rate of progression until my single is over 210lbs. I really think I can do it. The backdown volume also felt great. I kept long pauses on all reps. The first few sets were very easy, probably RPE 6-7, and the last set was more challenging, but no more than RPE 8.5. Another exciting thing about my bench press is that my form still has room to improve to get back to the level it was at 2 months ago. This means that my bench will go up faster than my actual strength as my form gets more efficient with practice. Very exciting stuff!!
Superset 3 rounds:
Close grip bench press: 140lbs x8
Pendlay row: 140lbs x8
Giant set 3 rounds:
Incline dumbbell bench press: 35lbs x 15 reps
Incline skull crushers: 25lbs x 8 reps
Chin-ups: 10 reps
Giant set 3 rounds:
Face pull: 35lbs 20 reps
Tricep rope pushdown: 35lbs 15 reps
Hammer curl: 25lbs 12 reps
Emom 3 minutes:
22lbs Medicine ball slam-down x15 reps
Pretty good workout today.
Deadlift: 275lbs x1, 315lbs x1, 255lbs x4x8
These were still done beltless. I did everything double overhand until the last set. I felt like I was letting the bar get out in front of me so that it was easier on my grip. I think that I can push these 4x8 on deadlifts a lot more.
Pause squat: 185lbs x4x8
Romanian deadlift: 185lbs x3x8
Wide grip cable row (45 secs rest): 90lbs
Emom 5 minutes:
50lbs medicine ball over shoulder x10
Deadlift lockout static hold: 5 sets 225lbs
Good training session today. I didn’t get a very good sleep last night which probably had a negative impact.
Giant set 3 rounds: (resting 1:30)
Close grip bench press: 145lbs x10
Barbell row: 145lbs x8
Barbell shrug: 145lbs x20
Giant set 3 rounds:
Dumbbell bench press: 50lbs x15
Dumbbell overhead press: 25lbs x8
Chin-up: 10 reps
I felt really weak on dumbbell overhead press for some reason
Giant set 3 rounds: (resting 45 seconds)
Single arm barbell hold: until it was pretty hard
Dumbbell overhead tricep extension: 20lbs x12
Push-up: 10 reps
I saw Ed Coan talk about the single arm barbell holds for grip. I figured I should give them a shot to build up my grip and oblique strength. The point of the pushups was basically to keep my heart rate up
Giant set 3 rounds:
Trap bar deadlift fat grip lockout hold: 145lbs till almost failure
Face pull: 40lbs x20
Tricep rope pushdown: 40lbs x12
Giant set 3 rounds:
Pec dec machine: 70lbs x12 slow and controlled
Hammer curl: 25lbs x15
Reverse fly: 10lbs x15
Assault bike:
3 rounds: 15 seconds all out, 45 seconds slowly. This made me feel a bit like my heart and lungs were going to explode for a minute lol
This may have looked like a long, hard workout, but I realize that only the first 2 giant sets were actually particularly hard. I feel less explosive on rows and benching than I used to. I hope that will come back with time
Pretty good workout today.
Squat: 275lbs x1, 315lbs x1, 255lbs x4x8
Squats felt great today during the set, but I felt lightheaded and so out of breath after all of my sets of 8. I feel like I can keep adding weight to these sets of 8 for a while, but I feel dead after every single set. These were still done beltless and sleeveless.
Front squat: 145lbs x3x10 (45 second rest)
Deficit trap bar deadlift: 235lbs x3x8 (2 minute rest)
Emom 6 minutes:
50lbs medicine ball over shoulder 10 reps
Pretty good workout today.
Bench press: 185lbs x1, 205lbs x1, 160lbs x4x8
I tried resting only about a minute on by backdown sets, which ended up being too hard, and I didn’t attempt an 8th rep on my third set because rep 7 was almost RPE 10. I rested a bit longer and hit all 8 reps on my fourth set.
Superset 3 rounds:
Dumbbell bench press: 60lbs x 8
Chinup: 10 reps
Giant set 3 rounds:
Incline dumbbell bench press: 40lbs x16
Incline dumbbell skullcrushers: 25lbs x8
Lat pulldown: 130lbs x12
Giant set 3 rounds:
Cable row: 120lbs x10
Overhead dumbbell tricep extension: 20lbs x 10
Explosive push-up: 10 reps
Superset 2 rounds:
Pec dec: 90lbs x 10
Dumbbell overhead press: 20lbs 15 reps
Giant set 3 rounds:
Rope face pull: 40lbs x20
Tricep rope pushdown: 32.5lbs x15
Hammer curl: 25lbs x15
Emom for 4 minutes:
10lbs medicine ball slam down 15 reps
Super amazing workout today. I started the workout with slightly sore glutes and hamstrings, and was worried it would mess me up, but it didn’t.
Deadlift (3-4 mins rest): 285lbs x1, 325lbs x1, 265lbs x4x8
These felt great. Lots left in the tank.
Pause squat (1:30 rest): 195lbs x3x8
Romanian deadlift (1:30 rest): 195lbs x3x8
Barbell row (1 minute rest):
135lbs x3x12
These finally felt explosive again
Superset 3 rounds (1 minute rest):
Fat grip deadlift: 185lbs x6
Bodyweight squat: 10 reps
I did this for conditioning
Dumbbell shrug: 65lbs x3x20
I did this for grip
I felt pretty weak today, but I’m still happy with the workout.
Superset 3 rounds (resting about 2 minutes)
Bench press: 175lbs x3x5
Chin-up: 10 reps
First time in a while adding a second competition bench press day in a week. It moved slower than I hoped or expected, but I paused every rep, and overall was happy with how it went
Superset 3 rounds:
Close grip bench press: 135lbs 10 reps
Barbell row: 135lbs 8 reps
Close grip bench moved very slowly, not nearly as explosive as it should’ve been.
Superset 3 rounds:
Dumbbell overhead press: 25lbs 15 reps
Fat grip deadlift lockout hold: 135lbs x not very long, my grip sucks
Giant set 3 rounds:
Wide grip cable row: 105lbs 12 reps
Barbell curl: 50lbs 12 reps
Overhead barbell tricep extension: 50lbs 12 reps
Giant set 3 rounds:
Face pull: 40lbs 20 reps
Tricep rope pushdown: 40lbs 12 reps
Lateral raise: 15lbs 15 reps
Reverse fly: 10lbs 15 reps
Emom 7 minutes
50lbs medicine ball over shoulder 10 reps
I weigh around 160lbs right now. It’s time to start pushing for 170lbs.
I’m super happy with today’s workout.
Squat: 285lbs x1, 325lbs x1, 265lbs x4x8
I still feel light headed after each set of 8, and need to rest a long time, but these moved very explosively which I’m extremely happy about.
Front squat: 150lbs x3x10
60 seconds rest
Fat grip deficit trap bar deadlift: 235lbs x3x8
Single leg seated Hamstring curl: 40lbs x3x10
No rest at all
Superset 3 rounds (no rest):
Farmers walk: 55lbs dumbbell
Waiters walk: 20lbs dumbbell
The farmers walk felt really light, even without resting
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Not a great workout today. I felt pretty fatigued going into this workout.
Bench press:
185lbs x1
205lbs x1
210lbs x1
165lbs x8
165lbs x8
165lbs x6 (failed 7th)
165lbs x8
I probably didn’t rest long enough for the third set. I also added a second competition bench day last week for the first time in months, which contributed to fatigue I’m sure. Those are kind of an excuse for not being fully in the zone. I rested longer for the last set and got really in the zone and hit all 8 reps. I’m still pausing all my bench reps. It might be time to start doing touch and go after the first rep.
Superset 3 rounds:
Close grip bench press: 135lbs x10
Barbell row: 135lbs x10
The barbell rows moved quickly which is great, the same can’t really be said for close grip bench.
Superset 3 rounds:
Incline dumbbell bench press: 45lbs x12
Lat pull down: 105lbs x12
Emom 3 minutes:
10 barbell curls 50lbs
10 explosive pushups
10 ring rows (idk what they’re called)
Giant set 3 rounds:
Face pull: 40lbs 20 reps
Tricep rope pushdown: 40lbs 12 reps
Dumbbell curl: 25lbs 12 reps
Even though this workout didn’t go too well, I’m feeling very optimistic about bench. I’m a bit stronger right now than I was 7 weeks out from my meet. I expect I’ll hit some PR’s soonish. I am to gradually increase volume on my secondary bench day, because I’m trying to focus on hypertrophy and gain weight at the moment.
I’ve had a headache for the past 3 days, which sometimes goes away, but comes back when I stand up or move around. I knew deadlifting wouldn’t be a good idea but I wanted to do something at least.
Deadlift: 315lbs x1, 225lbs x3x5
Not very focused tbh, these didn’t feel good. My headache flared up after each set unsurprisingly. I’m happy with how fast 315lbs moved though.
Great workout today. I’ve still been having headaches, but I took an Advil before this workout and didn’t have any trouble during it
Bench press: 180lbs x3x5
Paused all reps. Felt pretty good. Not super easy, not super hard. Maybe RPE 8-8.5
Superset 3 rounds
Close grip bench: 140lbs x10
Barbell row: 140lbs x10
Both of those felt explosive and amazing.
Superset 3 rounds:
Dumbbell bench press: 55lbs x12
Cable row: 120lbs x10
Also, both of these felt super strong and amazing, not hard.
Giant set 3 rounds:
Overhead dumbbell press: 30lbs x12
Single arm lat pulldown: 115lbs x10
Face pull: 40lbs 20 reps
Giant set 3 rounds:
Single arm barbell holds: 105lbs
Reverse fly: 15lbs x15 reps
Overhead skullcrusher: 25lbs 10 reps
Very giant set 3 rounds:
Dumbbell shrug: 70lbs x20
Dumbbell curl: 25lbs x12
Dead hang:
Tricep push down: 62.5lbs x12 (surprised how much easier this is when not using rope attachment)
Lateral raise: 20lbs x15 reps
Great workout today.
Squat: 335lbs, 275lbs x4x8
I elevated my shoulders a bit when getting my air in for my brace. I didn’t feel quite as lightheaded after these. Maybe the shoulder elevation thing is related. Pretty hard, not super hard.
Front squat: 155lbs x3x10
Deficit trap bar deadlift:
245lbs x 8(with fat grips)
245lbs x 6 I did the first 4 with fat grips, got frustrated, took them off, did 2 more brutal reps and gave up.
245lbs x 8 (no fat grips)
These were so hard. I really like them though, they feel great. The quad burn is completely unmatched. I stand on 2 45lbs bumper plates. These are just something else. I feel really weak from the starting position, but the lift doesn’t get much easier as the bar moves up. I should’ve pushed for the last 2 reps on the second set. I can probably hold onto the fat grips, but I took them off because they make the range of motion slightly longer and mostly because them moving around was an additional thing to think about.
Hamstring curl alternating legs: 40lbs x10