Surovetsky day 2
Shoulder dislocates
Plyo push ups
4x2
Bench
barx20
95x20
135x5
185x6
225x5
265x3
280x1
290x1
245x2x4
225x2x5
Long pause
245x2x4
These were rough
Slingshot bench
305x3x2
Tri’s were exploding
Tri push downs
50 reps
face pulls
50 reps
conv rack pulls (mid shin ish)
barx5
135x3
225x3
275x3
315x3
315x3
335x3
365x3
really focused on keeping a flat back and stiff legging these
low box squats
135x4
185x4
225x4
245x4
265x4
good girl bad girl
3x20 on each
some planks
Nothing too heavy today, but I felt really good training. The bad girl really made my right hip-back area feel a lot better.
Surovetsky day 3
Didn’t eat enough today and I’m trying to not take preworkout as much
Bench press
Barx20
135x8
185x6
225x4
255x3
280x3
280x2
255x6
255x4
Long pause
225x2x2
3 rounds of
Push downs
12 reps
Pull ups
8 reps
Dips
10 reps
Triceps were just completely giving out while I was benching. Elbows felt fine. I’ll bench again on Saturday and i should be recovered by then. I probably should have waited a few days to start this program lol
Squats
Barx2x10
95x5
135x5
185x3
225x1
275x1
315x5 PR OR ER PHUCK YES THIS WAS SO AWESOME
hip and ankle mobility
Conv pulls
275x3x3
Sumo
275x5x3
Ghr
2x15
Everything moved quick. Finally figured out my back issues. It was my bed. I slept with a pillow under my lower back and felt awesome today. Squat PR was awesome. Last time I maxed I hit 335 and my e1rm is around 365 now. So that’s cool. dead lifts i wanted to see the difference between me sitting into my pull vs jerking. Sitting into it looked 8 billion times faster.
Surovetsky week 2 day 1
bench
barx20
band pushdowns x20
95x20x
band pushdowns x20
135x10
185x4
225x4
255x3
280x2x2
290x1
305x1
265x2x3
long pause
245x2x2
tate presses
40’sx12
45’sx2x12
curls
3x15
I felt pretty beat today. I was running on like 3 hours of sleep
Wink i have a problem
Rack pulls
Barx5
135x5
225x3
275x2
315x5
365x6 left a few reps in the tank. I started rounding my back more than im OK with.
Front box squat
135x3x3
185x2x3
205x3x3
These are stupid. Probably never doing them again.
I’ll just stick to paused front squats
Ghr
3x8
Metric phuck ton of mobility work. Voodoo flossed elbows and knees a few times.
Bw 180.4 at the gym
Bench day
Pause bench
Barx20
135x20
185x3
225x3
245x3
265x3x3
I suck at pauses
CAT bench
225x4x4
Felt awkward on the reversal
paused cgbp
225x5
235x2x5
Every set from here on was supersetted with band pull apart
Reverse curls
2x25
I liked these a lot
chest supported shrugs
90’sx3x15
Band pushdowns
45
28
Hanging leg raises
3x15
Ghetto reverse hyper attempt bosu ball thing
3x20
Bw 182 at gym
I’m just gonna do my own programming so I don’t have to program hop. I’m just using a lot of rts and 531 influences and things that I know work for me. Might pick up some knee wraps, there’s an rps meet in December I might go for depending on when my finals are
Ohp
Barx5
95x3
115x3
135x3
150x3
165x1
135x3
They werent hard they just felt super awkward
Light bench
135x20
185x4x5
Pull ups
4x8
Gonna start adding weight to these
Reverse curls
25’sx2x15
Flies
25’s x40
Pretty easy day. Wrist hurts when i let go of the bar. So that’s lame. Back still feels crappy but less crappy. I’m guessing my eta on squatting and pulling again is 1-2 weeks
Might add in a btn lockout/dead bench day until my back feels better
Back felt surprisingly good today. Started doing the agile 8 in the morning and I think that helped a bit
Squats
Barx3
135x3
185x3
225x3
255x3
285x3
315x1
Anderson squat
315x3x1
335x2x1
Paused sumo dead a
275x4x3
Ghr
4x8
Planks
Sqauts felt a little slow, but they always do so whatever
Felt awesome training today. I think the next 3 weeks as a pseudo deload will treat me well
Plyo push ups
3x3
Feet up bench
Barx20
135x15
165x3
195x3
215x3
245x1 paused and moved pretty quick
Incline
Bar x10
135x5
185x5
225x2x5
These kicked my butt
JM press
95x2x8
115x8
135x2x8
145x8
Ohp pin lockout
135x3x3
145x2x3
Felt really strong today. I need to hit more inclines these completely wrecked me.
Brought my grip in about 3 fingers on the feet up bench and felt a lot stronger like that. I can see this set up working really well for me
5’s week benching
Comp set up
Barx20
135x10
185x1
185x5
215x5
245x5 speed work yo
Air boards ss with cable rows
225x3
235x3
245x3
255x3
Hammer strength incline bench ss pull ups
2ppsx2x10
2pps and a 25x2x10
Reverse curls
3x8
Hammer curls
3x8
Back extensions and abs
Solid day. Switched back to flat foot with my oly shoes and I reallllllyyyy like it. Everything was flying today. I haven’t felt this strong in a while. The 245 set felt like I could have gotten 10+ reps. The air boards really helped me feel my lats when I was pressing.
Haven’t updated this in 5everVolume bench
Barx5
Plyo pushups
95x5
Plyo pushups
135x3
Plyo pushups
185x1
225x2x3
235x2x3
250x2x2
265x2x2
280x2x1
265x2x2
250x2x2
235x2x3
225x2x3
Feet up bench
225x2x5
Incline db press
80’sx3x8
Dips
Bwx3x12
Brought my grip in 2 fingers. Felt good. Just gonna switch off between volume and heavy bench days.
Volume lower
Squat
Barx5
95x5
135x3
185x1
225x2
255x2x3
275x2x3
295x2x2
315x2
Sumo DL
225x1
315x3x4
365x4
Ghr
2x12
1x20
Squats were a little slow I need to find my groove again. Pulls felt phenomenal. Grip was giving out but I couldve had 3-4 more reps at 365
Biggest squat weakness is quad drive and core.
Biggest deadlift weakness is my lower/mid back and core.
Gonna add in front squats every other heavy lower day. So it’ll go heavy day 1: heavy sumo’s and box squats. Heavy day 2: heavy pause squats and front squats
What’s your routine looking like now?
its supposed to be legs/push/pull/off but i messed this week up.
so day 1 heavy squat or deadlift
day 2 heavy bench
day 3 back
off
day 4 volume squat and dead
day 5 volume bench
day 6 back
off
I really needed a dedicated back day and this was the best way I could figure out how to do it.
[quote]budreiser wrote:
its supposed to be legs/push/pull/off but i messed this week up.
so day 1 heavy squat or deadlift
day 2 heavy bench
day 3 back
off
day 4 volume squat and dead
day 5 volume bench
day 6 back
off
I really needed a dedicated back day and this was the best way I could figure out how to do it.[/quote]
I like it