de upper accumulation
95 and doubled minis
15x3
db incline bench
50’sx10
60’sx10
70’sx10
80’sx8
failing at lockout?
tricep extensions
25’sx10
30’sx7
25’sx10
and then i went home
goodish day bar speed feels a little slow on the non comp grip sets
de lower accumulation
low box with double choked lights
135x2x21
speed sumo pulls
185x15
I feel really good despite the volume. SO YES WINNING
yesterday me upper accumulation
decline bench
barx6
95x5
135x5
155x5
185x5
205x5
235x4 wasnt sure about the last rep.
tri extensions
25’s x12
25’sx12
25’sx9
pull ups and upper back work
today ME LOWER accumulation
close stance gms
barx10
95x5
135x5
155x5
185x5
205x5
zerchers
95x10
135x10
135x10
back extensions
de upper accumulation
bench doubled minis
95x21x3
this killed
db bench
60x10
70x10
80x10
lat pull down, band pull aparts, and rope pushdowns
accumulation de lower
box squat
155x20x2
speed pulls
185x5x1 sumo
185x5x1 sumo deficit
felt like shit today
me upper
bench 25 pounds of chain
barx5
95x3
115x3
135x3
175x3
195x3
205x3 2 rep pr
db bench
70’sx10
70’sx10
70’sx10
70’sx6 right tricep gave out
tri pushdowns
85x3x15
pullups and band pull aparts
max effort lower
concentric wide stance gm
barx3
95x3
135x3
155x3
175x3
195x3
205x3 hard as hell
leg curls and front squats
de lower strength speed wave
double choked lights
155x6x2
175x3x2
speed pulls
185x8x1
4? inch deficit deads
135x6
185x6
225x6
hip machine
good day everything felt fast/sexplosive
de upper strength-speed intensification
doubled mm
95x5x3
115x3x3
everything felt good
incline bench
135x6
185x6
185x4
hit a wall halfway up on the inclines and felt like I was gonna black out on the last set
db extensions
25’sx3x12
ghetto rows
90x2x12
115x2x12
blew up my upper back
chest supported rows
me lower
rev band with mm
135x3
185x1
225x1
275x1
315x1
365x1
385x0
315x3
335x5
zercher off pin
135x6
185x6
leg curls
decent day felt pretty meh going in
me uppper
close grip bench
barx10
95x3
135x3
155x3
185x3
205x3
225x3 PR? i think? had some more in the tank
ultra wide(ring finger on ring)
135x6
186x6
205x6
did these more flat backed than my usual set up
tri extensions
25’sx3x12
ghetto rows
125x3x10
pull ups
2x10
face pulls
3x15
good day, i need to eat more. I’m thinking about moving up in weight classes because I feel like a skinny bitch
de lower strength speed week 2
double choked light double choked mini
155x5x2
175x2
195x2
225x2
245x2
255x1 no way i was getting the second rep
deficit sumo
135x5
225x5
295x5
leg curls and hip work
de lower strength speed
bench doubled mm
95xx5x3
135x1
155x1
175x1
185x1
195x1
205xmiss inch or 2 off chest
incline db
70’s4x8
ghetto rows
170x5x10
face pulls
good day shoulders don’t kill after band benching anymore and my hips don’t even hurt today. good mood!
me lower
close stance gm
worked up to
225x3
pause squats
225x6 quads giving out? lol
leg press
me upper
floor press
225x3
235x3 felt like shit couldn’t get tight
close grip
205x6
barbell extension
65x3x10
75x10
db rows and face pulls
de lower intensification
box squat same bands as last week
top sets
245x1
265x1
275x1
285x1 PR belted on all of these
speed pulls
205x1x10
zercher off pins
185x6
leg curls 3x10
DE upper
125x10x3
cg 2 board
185x5
205x5
225x5
felt horrible just shut it down and left
me lower
pin squats
135x5
175x3
185x4
205x3
225x3
245x3
265x3
295x3 add belt
315x3 grinded so freaking hard
zerchers
185x6 i was toasted
went home. didn’t hit what I wanted to but 315 was my lst tested max so thats not bad. quads felt like they were the first group giving out
after this training cycle i think i’m going to do something different. I’m leaning towards reactive training systems but I won’t know for sure until i read the book.
me upper
bench 25 in chain
barx3
95x3
135x3
155x3
185x3
205x3
215x2
195x2x1
close grip 25 in chain
135x6
155x6
185x5
bb extensions
65x2x10
85x10
chest supported rows and curlz