Tuesday - “Off Day”
A. Band Pushdowns
1 x max pump w/ 2 light bands
2 x max pump w/ 1 light band
B. DB Hammer Curls
3 x 5-4-3-2-1 w/ 25s
2 x Max Pump with 10s
C. Fat Bar Curls
1 x 5-4-3-2-1 w/ 65 lb bar
1 x 8/4 w/ 65 (15 sec rest between sets)
1 x 7/2
1 x 8/3
D. EZ Bar Curls
1 x Max pump w/ 45 lbs
1 x Max Pump w/ 30 lbs
1 x Max Pump w/ 20 lbs
E. DB Curls (3 sec neg)
2 x 8 w/ 25s
Wednesday - Military Press
A. Military Press
Worked up to 160 x 1
Then:
4 x 6 w/ 100
B. Close-Grip Bench
6 x 3 w/ 210
C. Standing Laterals - 4 x 6 w/ 30s
D. Bent-Over Flyes - 20s x 15, 12, 8
E. Barbell Floor Extensions - 4 x 8 w/ 85
F. Leg Raises (straight up) - 3 x 12
Friday - Deads
A. Deads
135 x 5
185 x 5
225 x 3
275 x 3
315 x 1
365 x 1
410 x 1
430 x 3
B. “Speed Pulls”
2 x 3 w/ 370
4 x 3 w/ 315
C. One-Arm Barbell Shrugs - 3 x 12 w/ 95
D. Chest Supported DB Rows - 2 x 15 w/ 55s, 1 x 12 w/ 55s
E. Barbell Rows - 5 x 5 w/ 170
F. Arch Back GM’s - 3 x 5 w/ 135
G. Eagle Sit ups - 3 x 12
Jesus this was a terrible workout…both mentally and physically…
Sunday - Crazy Bench Session
A. Pause Bench
Worked up to a solid 240 x 3 with more in the tank
B. Touch and Go, Rest Pause Bench
225 x 10/3/2 (PR)
205 x 13/3/1 (2 rep PR)
C. Wide-Grip Pause Bench - 2 x 6 w/ 190
D. Fat Bar Dead Bench - 6 x 1 w/ 220
E. Close Neutral-Grip Chins - 5 x 5
F. Supinating DB Curls - 3 x 15 w/ 25s
Tuesday - Some Terrible squatting
A. Squats
Worked up to 250 x 3 (these felt horrible and didn’t look much better)
B. Speed Squats - 8 x 4 w/ 195 (2 sets in switched to oly shoes, my technique just sucked today)
C. Yoke Bar Pause Squats in Oly Shoes - 2 x 5 w/ 190
D. Leg Press - 2 x Max pump w/ 10 bottom partials w/ 1.5 PPS
E. Banded Leg Curls - 3 x Max Pump
F. Single-Leg Barbell RDLs - 2 x 5 w/ 95, 1 x 5-4-3-2-1 w/ 95 w/ both legs
My technique just felt horrible today but I guess I can complain TOO much because I got through the workout. I do think the pump work did make a difference in my recovery this week because I woke up actually being able to walk without soreness! although it is quickly catching up to me…
Wednesday - Biceps and Abs
A. DB Hammer Curls
Worked up to 55s x 2
then:
45s x 7/2, 45s x 6/2, 40s x 8/3
3 x 5-4-3-2-1 w/ 30s
2 x Max Pump w/ 10s
B. Crossbody Single-Arm KB Curls - 1 x 8 w/ 20, 2 x 8 w/ 25
C. EZ Bar Curls - 2 x 12 w/ 60
D. Lying Garhammer Raises(3 sec neg) - 2 x 12
E. Weighted Crunches - 3 x 15 w/ 30 lbs
Friday - Deads
A. Deads
Worked up to a shitty 410 x 3
B. One-Arm Barbell Rows - 2 x 8 w/ 50 lbs in plates, 1 x Max pump w/ 25 in plates
C. Banded Barbell Rows - 4 x 6 w/ 55 and Black short bands
D. Stretch Pull Ups - 2 x 8
E. Plate Shrugs - 3 x 12 w/ 45s (3 sec hold)
F. Speed Deads - 3 x 3 w/ 225 and 80 lbs in chains, 1 x 20 w/ 225 and 80 in chains
Sunday - Squats
A. Banded Leg Curls
Orange Short Band x 12, 10
Grey short band x 8
Drop set: Grey short band x 8, Orange short band x 8, Black short band x 20
B. Squats
Bar x 6
95 x 5
135 x 4
165 x 3
195 x 2
225 x 1
added belt and knee wraps
255 x 1
took wraps off
275 x 1
wraps back on lol
290 x 1 *5 lb PR
300 x 1 *15 lb PR
260 x 2 (belt only)
C. Speed Squats - 4 x 4 w/ 185
D. Banded Leg Press - 4 x 8 w/ 3 PPS and doubled red bands
E. Reverse 1.25 Band Hack Squats - 2 PPS x 10, 8
Dropset - 2PPS x 8, 1.5 PPS x 6, 1 PPS x 10 bottom Partials
F. Barbell Stiff Leg Deads (hard flex at top) - 2 x 15 w/ 95
Monday - Bench
A. Pause Bench
Bar x 6
95 x 5
135 x 4
165 x 3
195 x 2
225 x 1
250 x 3
B. Touch and Go, Rest Pause Bench (30 sec rest between mini-sets)
235 x 8/2/1
205 x 12/3/1
C. Paused Wide-Grip bench - 2 x 5 w/ 205, 2 x 6 w/ 185 (constant tension)
D. Speed Dead Bench - 4 x 5 w/ 155
E. Bent-Over Flies - 3 x 20 w/ 8s
F1. 6-ways - 3 x 10 w/ 5s
F2. Banded Over and Backds x 15, 12, 12
G. Cage Press - 5 x 5 w/ 55 lbs
Wednesday -
A. Deads - 425 x 1
B. Reverse Band Deads (short orange bands)- 3 x 3 w/ 315, 315 x 12
C. DB Shrugs (3 sec shrug) - 3 x 12 w/ 45s
D. Chest Supported DB Rows (2 sec squeeze) - 4 x 8
E. Chins - 2 x max wide overhand, 2 x mac close underhand
Thursday - Chest/Shoulders “pumping” day
A. Slight Incline DB Press (deep stretch, 1 sec flex)
35 x 8
45 x 8
55 x 8
65 x 10 w/ 5 bottom partials
B. Banded Pause Bench
75 x 5
95 x 5
3 x 5 w/ 75
C. Slight Incline Barbell Bench (2" off chest, 3/4 of lockout)
185 x 6
205 x 6
195 x 6
D. Ladder Pushups - 2 x 3 ladders
E. Lateral Raises - 4 x 12 w/ 10s
F. Hack Squat Press - 5 x 5
G. Destroyer Set - 25 x 60, 10 x 30, 5 x 15 full reps
Friday - Arms
A1. Pronated Kickbacks - 4 x 12-15 w/ 20s
A2. 1.5 reps Barbell Curls - 4 x 6 w/ Bar
B1. Reverse Band Close-Grip bench (doubled red bands) - 3 x 6 w/ 270, 1 x 6 w/ 250
B2. Plate Hammer Curls - 4 x 10 w/ 10s
C1. Supinated DB Curls (3 sec neg)- 4 x 8 w/ 25s
C2. Bar Dips (3 sec neg, no lockout) - 4 x 8
D1. Slight Decline EZ Bar Extensions - 3 x 15 w/ 40
D2. EZ Bar Curls - 3 x 12
Sunday - Squat Deload
A. Band Leg Curls - 3 x 10
B. Speed RDLs from 2" Below knee - 4 x 6 w/ 135
C. Squats - 3 x 3 w/ 185
D. Ascending Leg Press
2 PPS x 4
2.5 PPS x 4
3 PPS x 4
3.5 PPS x 4
4 PPS x 4
1 set
E. High Bar OLY Pause Squats - 2 x 5 w/ 115
Wed - Deads Reps
A. 2" Deficit Deads
Worked up in sumo to:
255 x 8
Then switched to conv and did:
285 x 8
B. 4" Mat Pulls
295 x 3 in sumo stance
325 x 3 in conv stance
C. Yoke Bar Squats - 3 x 8 w/ 145
D. Plate shrugs (3 sec hold) - 3 x 12 w/ 45s
E. DB Rows - 2 x 12 w/ 65
F. Band V-Bar Rows - 3 x 15 w/ short orange band
G. Back extensions x 50 reps in 3 sets
Thursday - Bench Deload
A. Slight Incline Db Press
50 x 8
60 x 8
70 x 8 w/ 5 bottom partials
B. Speed Bench
4 x 3 w/ 185
C. Incline Bench Press (Constant tension)
135 x 6
165 x 6
185 x 6
135 x 20
D. Military Press
Bar x 10
65 x 10
75 x 10
E. Band Pushdowns - 2 x 25
Sunday - "I dun broke my hand* Deadlift assistance
A. Deads
135 x 5 (double start)
185 x 3 double start
225 x 3 double start
245 x 5 touch and go
275 x 5 touch and go
B. Cambered Bar Wide-stance GM (no belt)
Bar x 3
100 x 3
130 x 1
160 x 1
190 x 1
210 x 1
230 x 1
Then:
2 x 3 cluster reps with 200 (87%)
3 x 8-4-2 (65%)
Monday - Bench
A. Pause Bench
Bar x 8
95 x 5
135 x 3
165 x 3
195 x 1
225 x 1
260 x 2
B. Touch and Go, rest pause, Bench
245 x 5/2/1
225 x 8/2/1
C. Paused Bench against mini bands (2 sec pause)
160 x 2
180 x 2
190 x 2
D. Incline DB Press
55 x 6
70 x 12
E. Chins - 5 x 7 w/ bodyweight
F. barbell 21’s - 4 x 21 w/ 45
Tuesday - Back
A. Vogelpohl Pulls
Worked up to:
5 x 3
w/
Empty upside down yoke bar
95 lb deadlift bar
B. One-Arm Barbell Rows
1 x 8 w/ 25 lbs in plates
3 x 8 w/ 25 in plate/20 in chains
C. Wide-grip Giant Cambered Bar Rows - 4 x 6 w/ 120
D. DB Rows - 1 x 20 w/ 70
E. One-arm Barbell Shrugs - 2 x 8 w/ 125, 1 x 12 w/ 95
F. Plate Laterals - 4 x 12 w/ 10s
G. Stevie Ps - 2 x 8 high pulls/1 clean/8 push presses w/ 95 lbs
Thursday - Finally some good feeling squats
A. Wide-Stance Front Squats (heavy mobility work)
Bar x 5
95 x 5
2 x 3 w/ 135
B. Squats
135 x 5
165 x 3
195 x 2
225 x 1
245 x 1
260 x 2
4 x 2 w/ 225
C. Yoke Bar Pause Squats - 2 x 2 w/ 210
D1. Leg Press
1 PPS x 50
1.5 PPS x 40
2 PPS x 30
2.5 PPS x 20
3 PPS x 10
D2. Chain RDLs (50 lbs of chains)
135 x 8
165 x 8
185 x 8
205 x 8
E. Back Extension x 12, 6
Friday - Bench Assitance
A. Military Press
Bar x 5
75 x 5
95 x 3
115 x 3
2 x 3 w 135
135 x 7
B. Close-Grip Bench Press - 4 x 3 w/ 225
C. Upright Rows - 2 x 10 w/ Bar, 55 x 10, 65 x 10
D. Lateral Raises - 7 x 10 w/ 25s
E1. DB Hammer Curls - 5 x 10 w 25s
E2. Pronated Kick Backs - 5 x 10 w/ 10 lb plates
F1. Banded Skull Crushers - 2 x 8 w/ 60, 2 x 12 w/ 40
F2. Standing Supinated DB Curls - 4 x 8 w/ 25s