August 30th
Rack Pulls 365x3, 405x3, 455x3 (added reverse bands took off 55lbs at bottom) 495x3, 545x3
Single Leg RDLs (Fat Bar) 80x5, 130x5, 150x5
GHR BWx5, 5, 3
Felt pretty good with the rack pulls last night.
September 1st
Bench Press 200x3, 225x3, 250x2 (almost got the third)
Chin-Ups BW+25x10, 10, 10, 10
OHP Lockouts 95x5, 115x5, 135x5, 155x5
BB Rows (Fat Bar) 80x5, 130x5, 170x5, 190x2, 2 more with a supinated grip
Was completely wiped out after this and just sort of sat there in the gym for a half hour afterwards.
September 3rd
Squats 235x3, 260x3, 295x3, 310x2
Rack Pulls 135x5, 225x5, 315x5
GHR BWx3, 3, 3
Front Squats 95x5, 135x5, 165x5, 185x3
GM 95x5, 135x5, 185x5
Pretty happy with the squats as 315 was my previous 1RM.
September 6th
Deadlift (defecit off plates) 315x5, 365x5, 415x3
Rack Pulls (225x7, 315x7, 405x3, added rev. bands 455x3, 505x1
GHR (on box) BWx6, 8, 8
Was really tiredā¦
September 8th
Bench Press (2 second pause on chest) 185x3, 205x3, 225x3, 245x1 failed on the secondā¦
Chin-Ups BW 45x6, 6, 6, 6
OHP lockouts 95x5, 115x5, 135x5, 155x3
DB Rows 50x5, 75x5, 100x5, 125x3 (with Fat Gripz) 50x20
So, I wanted to work on my strength off the chest today and the paused reps certainly seemed to accomplish that. They were toughā¦
September 9th
SSB (low box 12 inches) squat worked up to 240 for six sets of 2
- added 4 inches to box and did 170x15
GHR BWx8, 8, 8
Farmerās walks three trips down and back in hallway with 105 in each hand
September 13th
Deadlift (with monster mini short bands) DE 225x3, 275x3, 2, 2, 2, 2, 2, 2, 2
GHR (front raised 6 in) BW x8, 8, 8, 8
One Leg RDLs (Fat Bar) 150x5, 5, 5, 5
September 15th
Bench Press (DE w/ monster mini bands and pad on chest) barx5, 65x5, 85x5, 115x5, 135x5
Close Grip (DE w/ monster mini bands and pad on chest) 95x5, 5
Bench Press (rep work no bands) 155x15, 15
Pull-Ups (interspersed in benching) BW+25x5, 50x5, 75x5, 3, 3
DB Rows 100x5, 5, 10
That was my first time benching against bands and I really liked it. It seemed to get me to really explode off my chest and my triceps got worked in ways they havenāt before. I think the bands were a little heavy for me, but I had forgotten my mini bands at home, Iāll use them next time. Looking forward to doing some band work with squats.
September 17th
SSB Squats (12 inch box) 80x5, 130x3, 170x2, 200x2, 240x2, 260x2, 2, 2, 2
Rev. Band Squats (wanted to try it) 225x5, 275x5, 315x5, 365x3
Squats (working on form and trying to get the bar lower on my back) 225 somexsome
GHR BWx8, 10, 10, BW+10x8
RDLs 135x10, 10, 10, 10
I like bandsā¦
September 18th
OHP 65x5, 95x5, 115x3, 135x3, 155x2, 95x10
Bent Rows 135x8, 160x5, 190x5, 210x5, 230x5, 160x10
Face Pulls 80x15, 100x10, 120x10
Farmerās Walks 4 trips 100 in each hand, 1 trip 150 in each hand
September 20th
Deadlift (work up to a heavy single) 135x8, 185x5, 225x3, 275x3, 315x2, 365x1, 405x1, 435x1, (add belt) 465x1, 495x1 (very ugly, but successful)
GHR BWx8, 8, 8
DB Swings 50x10, 10, 60x10, 70x10
SSB 12 inch box 170 3x5
Bench Press 135 3x5
20 lb PR on Deadlift yesterday. I was really happy to get this even if it was ugly.
September 22nd
Bench Press 45x10, 95x5, 135x3, 165x2, 185x1, 225x1, 250x1, 275x0 (my wrists caved?), 275x1, 135x10 CG
Pull-Ups BWx5, +25x5, +50x5, +75x5, +100x2
DB Bench 50x10, 60x10
SSB (12 inch box) 170 3x5
Deadlifts 250 2x5
So, on my first attempt at benching 275 today something wierd happenedā¦ My wrists caved toward my stomach about halfway up luckily I had the pins in and it didnāt land on me and thankfully my spotter was paying attention too. Anyway, I gave it another go and got it with my spotter staying hands right under the bar. I guess maybe I wasnāt squeezing the bar tight enough? I donāt know, but it was really wierd. Glad I got it though 15 lb PR!
damn dudeā¦i know it feels awesome to get that 5 plate pullā¦nice work man!!
Looks like you are moving along nicely
September 24th
Squats 45x10, 95x5, 135x3, 185x2, 225x1, 275x1, 315x1, 340x1, 365x1
GHR BWx8, 8, 8 (hamstrings were sore!!)
Deadlifts 250 2x5
Bench Press 135 3x5
50lb PR on squat today!
September 25th
OHP 45x10, 95x5, 115x2, 135x1, 155x1, 165x1
Farmerās Walks 110x1, 160x1, 170x1
September 27th
Squats 260x5, 5, 5, 5, 5
GHR BWx10, 10, 8
Bent Rows 225x5, 5, 5
DB Rows 100x20
Dimel Deadlifts 225x20, 20
September 29th
Bench Press 45x10, 95x5, 135x3, 185x5, 210x5, 240x4, 185x13
Chin-Ups BWx5, 25x5, 50x5x5
Face Pulls 120x12, 140x12, 150x10
Deadlifts 250 2x5
Squats 185 3x5
YTWLs 2.5x4, 5x4, 8x4
October 1st
Rack Pulls 45x10, 135x5, 225x3, 315x3, 405x5, 455x5, 495x1 (I really wanted more than oneā¦ -sigh-)
SSB 80x5, 170x5, 220x5, 260x5, 290x5, 170x20
GHR BWx10, 10, 10
Speed Pulls 135 monster minisx5, 5 185x5
October 2nd
Close Grip OHP 45x10, 75x5, 95x5, 115x5, 135x5
Farmerās Walks 110x6 trips
October 4th
Squats 45x5, 135x5 add average bandsx5, 185x5, 5, 5, 225x5
Sumo Pulls to knee 135x5, 5, 5, 185x5, 225x5, 275x5, 5
Kroc Rows 110x18
GM 135x5, 185x5, 5, 225x5