phaggot off season work
Beltless high bar squats
315x4x5
345x5
Beltless front squats
225x3x5
Beltless conv rack pull
Double over hand
315x2x5
Add straps
405x2x5
Booring
Bench
275x3
295x3
315x3
285x5
285x2x4
275x4
Shrugs
Pull ups
Rdls
Girlfriend wanted me to teach her how to bench better and I couldn’t resist benching more
Pause bench
275x3
285x4x3
285x6
Feet up pause bench
225x4
245x4
255x4
225x6
Db incline
2x20
Tris and face pulls
inb4 your GF outbenches me
[quote]xjusticex2013x wrote:
inb4 your GF outbenches me[/quote]
unless you lose both arms, i doubt this will happen.
wow more offseason fun times wooooo
beltless sumo deads
495x3
515x3
pause deads
455x2x3
doh deads
365x3x1
mcgill pull ups
2x10
ghr
2x8
lat pulldowns
3x12
beltless work sucks. I need to work on driving with my legs more on my pull. my knees are locking out too soon.
pause bench
275x3
315x2x2
315x4
dead bench
315x3x3 clusters
feet up pause
225x2x5
So much benching lol.
[quote]spar4tee wrote:
So much benching lol.[/quote]
yeah last week i did like 130+ working reps. might drop that a little lower. lol
Paused bench
275x2x3
320x2x2
320x1 started blacking out so I racked it after the first rep
Rest pause pause bench (30s)
275x3,3,3,3
Reverse grip pushdowns
3x15
Db incline ext
2x12
Heavy Hammer curls
A lot of reps and sets. Like way too many
Cable curl
2x15
Band pushdown
50 reps
Klokovs
40 reps
Pinwheel curls
2x15
The pump is real right now. Bench is dumb. I move submax weights insanely fast but can’t move anything 90%+ for chit. I was benching more at the beginning of summer and I wasn’t even this jacked. I might start actually planning out my training. Being weak is dumb
Yesterday I hit some fronts at 275. Nothing crazy
[quote]budreiser wrote:
The pump is real right now. Bench is dumb. I move submax weights insanely fast but can’t move anything 90%+ for chit. I was benching more at the beginning of summer and I wasn’t even this jacked. I might start actually planning out my training. Being weak is dumb[/quote]
Dat recovery lol. Srs.
[quote]spar4tee wrote:
[quote]budreiser wrote:
The pump is real right now. Bench is dumb. I move submax weights insanely fast but can’t move anything 90%+ for chit. I was benching more at the beginning of summer and I wasn’t even this jacked. I might start actually planning out my training. Being weak is dumb[/quote]
Dat recovery lol. Srs.[/quote]
PFF recovering from training is overrated
Fronts
315x1
335x1
Feel good for 365 right now. 405 soon pls
10/02
pause bench
255x5x3
ohp
135x3x5
pull ups
3x10
10/03
front squats
315x1
275x4x3
deads
worked up to 495. moved slower than i wanted
pause deads
405x2x4
10/04
Pause bench
245x2x3
255x2x3
275x2x2
285x2
295x2
305x2
Pause close grip
285x5
275x5
245x2x4
today 10/05
Pin squats
365x2
405x2
385x2x2
Fs
315x1
345x1
Sumo pulls
545x2
565x2 PR on a chitty bar
Pull ups
3x8
Leg curls
2x15
Abs
3x20
I want some wheaties too.
[quote]spar4tee wrote:
I want some wheaties too.[/quote]
I’m down to share my wheaties
Pause bench
275x4
295x4
280x6x4
Inc db
90’sx10
90’sx19
Tri push downs
3x12
Hammer curls
4x10
Dips
2x15
Couldn’t fatigue today. Was so lame and took forever
bw 178 this am pre poop
macros for yesterday were 317/200/115 c/p/f
sumo pulls
545x2 @9
525x2 @9
low bar normal belted squats
365x3x4
ghr
bw2x10
abs
2x20
pulls went fine. didn’t expect a lot out of today, so 545x2 was cool. wanted to squat first but gym was too crowded and i didn’t feel like waiting. squats are weird. back is bothering me on the unrack but once i start the descent i’m fine. They felt super slow but moved pretty well on vid so whatevs. maybe i just need to get used to grinding things.
[quote]budreiser wrote:
squats are weird. back is bothering me on the unrack but once i start the descent i’m fine. [/quote]
Is the feeling more pronounced on one side?
Felt like butt today
Pause bench
275x5
305x5
290x4x5
Tri pushdowns
Face pulls
Front raises
Lateral raises
Preachers
Hammer curls
Just tried to get jacked. Triceps are pretty fatigued right now. Not sure if thats why I’m having a lockout weakness or what.