deadlifts
535 x 1
565 x 1+
535 x 2
535 x 3
db row / facepulls
4 sets of 8 / 20
deficit SLDL
3 sets of 15
Pulls were just a touch slow today. I got the 2nd rep of 565 to just below the knee. Should’ve been good for it, just not today.
squats
beltless
375 x 8 x 4
leg press / planks
4 sets of 15 / 60 sec.
Klokov press / band pullaparts
4 sets of 6 / 20
ghr / ab wheel
3 sets of 8 / 15
bench
325 x 3 x 3
wide grip, long pause
295 x 4 x 4
kettlebell hammer curls
5 sets of 10
skull crushers / ab
4 sets of 15
pec deck / preacher curls
4 sets of 15
deadlifts
beltless
495 x 4 x 3
2" deficit
425 x 4 x 4
db rows
145 x 10 x 3
ghr / abs
3 sets of 10 / 15
paused front squats
beltless
275 x 3 x 6
close grip bench
feet up
235 x 10 x 3
upright row
5 sets of 15
bridges / abs
3 sets of 15
Worked out my schedule for my next meet and I’ll get started on Monday, which will give me two 6 week cycles to prep. I kept it fairly light and worked on some mobility and hip firing this session. This was inspired by a Chris Duffin vid that I got off of the book of faces this morning…
Warmed up with a couple games of racquetball. I’ll be playing in a little tourny held by the gym in a couple weeks.
squats
435 x 3 x 6
leg press / abs
4 sets of 15
btn Push Press / pullups
6 sets of 3 / 8
pullthroughs / mobility work
3 sets 15
I’m out of town right now and this gym is definitely not squat friendly. Terrible squat rack and bars, no chalk. Had to take 4 good steps back to get out of the rack to hit depth. Regardless, I got in some good work pretty quickly even if it did include a mini yoke walk.
Day 1 of this 6 week cycle
bench
paused
305 x 5 x 5
wide grip, long pause bench
255 x 8 x 3
hammer curls
4 sets of 10
pendlay row / skullcrushers
4 sets of 8 / 15
EZ curl / cbl pressdowns
1 set of 100
deadlifts
525 x 2 x 6
add 2.5" deficit
525 x 1 x 3 (90 sec rest)
front squats
beltless
255 x 6 x 4
ghr / bridges / abs
3 sets of 12-15
squat lockouts
9 sets of 1-4 with 445-485
close grip bench
swiss bar
220 x 8 x 4
meadows row / ohp
4 sets of 10
Lockouts were done suspended from chain starting about 6 inches out of the hole. This seems to be a weak spot for me as some reps were a struggle to get started, that’s why the weight and reps varied. This cycle I will try to get stronger at this height and it should help me build up a little grinding strength.
I did warm up to my lockouts with full rom squats, working up to 465 for a single before adding the chains.
squats
430 x 5 x 5
leg press / abs
4 sets of 15
preacher curls
5 sets of 10
bent over row
4 sets of 12
bridges / mobility
5 sets
bench
315 x 3 x 8
dead bench
275 x 2 x 6
pullups / wt’d dips
5 sets of 10 / 15
band pushdowns / abs
4 sets of 25
block pulls
4" block
+40 lb chain
515 x 3 x 4
high pulls
315 x 8 x 3
front squats
275 x 5 x 3
ghr
bw x 15 x 3
squats
440 x 3 x 2
450 x 3 x 5
leg press
4 sets of 12
btn Push Press / pullups
5 sets of 3 / 10
ab wheel
4 sets of 15
Started with a couple games of racquetball for the tourny this week, and I’m on to the next round.
After sitting in a clinic all day on Saturday, I tried to get my lifts in. Doing my normal warmup routine, my low back got stupid tight and I only got a measly 3 sets of my pause squats done. Instead of torturing myself further, I figured rest was best. Def glad I did that after today’s solid session. Don’t know how the desk jockeys do it…
bench
310 x 5 x 5
wide grip, feet up, long pause
265 x 6 x 4
pendlay row
5 sets of 8
skullcrushers
4 sets of 15
With a little racquetball to finish up. Round 3, quarterfinals…
deadlifts
525 x 2 x 2
535 x 2 x 3
add 2 1/2" deficit
475 x 4 x 3
front squats
beltless
275 x 5 x 5
ghr / 1 arm row
4 sets of 12
I love how consistent and exact your training is. That’s how people actually get strong. Like Ben Rice and Carlos. Steady progress over years and years. Awesome work dude.
Well shit C, I consider that pretty high praise. Thanks. I’m working hard, trying to get on their level.
squat
warmup to easy single with 475
squat lockouts
485-495 x 2 x 6
455 x 4
swiss bar bench
230 x 8 x 4
lat pulldown / abs
4 sets of 12 / 20
bench
315 x 3 x 3
325 x 3 x 3
295 x 5
dead bench
275 x 3 x 8 (60 sec rest)
Klokov press / abs
6 sets of 6 / 15
wt’d dips / pullups
5 sets of 12
band pressdowns
mini band x 100
squats
435 x 5 x 5
bor / bridges
4 sets of 12 / 15
leg press / abs
4 sets of 12 / 15
Looking strong when is your next meet?