Tuesday - Squats
A. Top-Half Yoke Bar Squats
165 x 3
255 x 3
345 x 3
395 x 3
B. Squats
2 x 3 w/ 135, 165 x 3, 195 x 2, 225 x 1, 255 x 1,
285 x 1
305 x 1
325 x 1 (40 lb pr from beginning of cycle)
4 x 2 w/ 265
C. High Bar Oly Squats
225 x 2, 245 x 2
2 x 3 w/ 225
185 x 5-4-3-2-1
Thursday - Assistance
A. Close-Grip Incline tilt against 2 doubled reds
55 x 3 x 2
105 x 3
145 x 2
165 x 2
185 x 2
195 x 2
170 x 5, 170 x 3
B. Close-Grip Incline Tilt agains 1 doubled red
165 x 2
185 x 2
200 x 2
215 x 2
195 x 5, 195 x 4
C. Close-grip Incline Tilt
195 x 2
215 x 2
235 x 2
185 x 8/2
D. Floor Extensions (3 sec neg) - 25s x 8, 25s x 6
E1. Heavy DB Swings (pause split sec at top, controlled neg) -3 x 20
E2. Full Lateral Raises - 3x 10 w/ 5s
F. Rear Delt Laterals - 8s x 25, 20, 15, 10
Friday - Deads
A. Deads
2 x 3 w/ 200
250 x 3
290 x 2
340 x 1
380 x 1
430 x 1
470 x 1
4 x 0 w/ 500
B. Ultra-Wide Sumos
200 x 2
230 x 2
260 x 2
290 x 2
310 x 2
330 x 2
2 x 3 w/ 290
C. Mid Shin Ultra Wide Sumo Mat pulls
290 x 2
310 x 2
330 x 2
350 x 2
290 x 6/2
D. Leg Press Back Extensions -2 x 10, 1 x 7 w/ empty platform
E. Band Reverse Hypers - 2 x 8 w/ single blue band
Josh strength cycle results
Squats - 325 x 1 (40 lb PR)
Bench - 290 x 1 (35 lb PR)
Deads - 500 x 1 (35 lb PR)
I had more in me on squats and bench under better circumstances but being homeless and not sleeping well screwed the pooch on those lifts.
Week later I did my first real session back…
Tuesday - squats
A. Lying leg curls
70 x 8
90 x 8
100 x 8
120 x 4-110 x 4- 110 x 15 bottom partials
B. Squats
135 x 3, 165 x 3
195 x 2, 220 x 2
240 x 1
260 x 1
280 x 1
300 x 1
2 x 2 w/ 275
B. Close stance, high bar low box squats
185 x 2
205 x 2
225 x 2
245 x 2
255 x 1
235 x 3, 235 x 2
165 x 5-4-3-2-1, 165 x 5-3-2-1
D1. Dimel deads - 3 x 8 w/ 185
D2. Leg extensions (1 sec flex at the top) - 110 x 10, 90 x 12, 70 x 15+ 15 bottom partials
Wednesday - Press Day
A. Log Clean and Press
Light log - 3 x 2
100 x 3
120 x 2
140 x 1
155 x 1
2 x 3 w/ 145
145 x 4 push press
B. Close-Grip Bench press
Bar x 3
135 x 3
170 x 3
205 x 2
Add 3 board
235 x 2
255 x 3, 2, 4
C. Floor extensions w/ 1 chain per side - 50 x 12, 8, 9, 7
D. Face pulls - 3 x 15 w/ 80
E. French press - 70 x 8, 80 x 6, 5, 4
I have diabetes too (type one) I saw you posting about that somewhere. Will definitely follow along
I have type 1 too. Damn thing has been screwing up my lifting for weeks now! But its good to see were not the cripples people think we are right?
Friday - Deads
A. Deads
Strict form
135 x 3
225 x 3
275 x 2
Added belt
315 x 1
355 x 1
375 x 1
Don’t give a fuck form
405 x 1
435 x 1
455 x 1 (could’ve squeeked out a double or maybe a triple if I psychdd up)
B. 3" Deficit Stiff leg Deads (no belt) (standing on a 45 and two mats)
200 x 10
230 x 10
2 x 10 w/ 185
C. Db Shrugs - 3 x 8 w/ 100s
D. Barbell Rows -135 x 3, 185 x 3 Yates rows, 225 x 2 (felt like shit so no reps), 2 x 8 w/ 135
E. 3 board blocks farmers walks - saw guys doing it and felt like giving it a shot…raped them all and set the record
F. GHR - 3 x 3 because I ran out of time and couldn’t do the planned good mornings…
Lower back I’d toast. Overall a solid day…I’m enjoying the comradary at iron sport.
Saturday - Bench
A. DB bench
Hard flex at top
55 x 8
65 x 8
75 x 8
Repped out
85 x 10
B. Bench
Bottom end drives against red band
3 x 5 w/ 135
Straight weight.
175 x 3
205 x 2
225 x 3 felt like shit and stopped
C. Incline bench, constant tension
165 x 6, 165 x 4
155 x 6
D. Ladder push ups - bw x 15-6-5, 10-6-6
E. Lateral raises, pumping - 3 x 12 w/ 15s
F. Smith press leaning back - 5 x 5 w/ 10s
G. Smith bent over rows
3x 6 w/ 45s per side, dead stop
2 x 10 constant tension
Sunday - Arms
A1. Rope push downs - 4 x 12-15 pumping
A2. Incline supinated db curls (3 sec neg, alternating) - 4 x 12 w/ 15s
B1. Barbell curls - 45 x 8, 55 x 8, 2 x 8 w/ 65
B2. Dips (3 sec neg) - 2 x 6 w/ 25, 2 x 8 w/ be
C1. Lying triceps extensions - 4 x 15 w/ 40
C2. Incline hammer curls - 4 x 15 w/ 10s (supinating)
D. Banded leg raises - 6 x 8
E. Rope crunches - 6 x 8
Monday - a ton of jumps, abs and grip work
Tuesday - Squats
A. GHR
2 x 6
1 x 10
B. Squats
2 x 3 w/ 95
2 x 3 w/ 135
170 x 2
ADD BELT
205 x 1
235 x 1
260 x 1
275 x 1
290 x 1
305 x 1
3 x 2 w/ 280
B. Yoke bar low box squats
190 x 2
210 x 2
230 x 2
250 x 2
2 x 3 w/ 245
REMOVE BOX
1 x 5-4-3-2-1 w/ 175
D. Leg extensions - sets of 10 x 115, 15 x 100, 20 20 bottom partials x 70
E. Dimel deads - 2 x 8 w/ 190
F. Planks - bw x 45 sec, 2 x 35 sec
G. GHR Sit ups - BW x 12, 12, 8
H. Leg raises - 2 x 6
Pulled my adductor before my workout and the 305 still went up easy and I am very happy about that. Felt slow and tired this entire workout though but I did everything I need to progress so one day I will reap the benefits of my efforts.
Wednesday - Press
A. Log Clean and Strict Press
Warmed up with oly bar
2 x 5 w/ Bar
2 x 3 w/ 65
85 x 3
switched to 100 lb log
100 x 3
120 x 3
130 x 3
140 x 3
150 x 2
3 x 6 w/ 115, 1 x 8/1 w/ 115
B. Swiss Bar Close-Grip Bench
125 x 3
175 x 3
195 x 3
215 x 2
2 x 3 w/ 175
125 x 12/4/2
C1. Floor Triceps Extensions w/ 40 lbs of chains - 3 x 8 w/ 50, 50 x 7
C2. Face Pulls - 3 x 15 w/ 80
Friday - Deads
A. Deads
Warmed up w/ pulls of 2" of mats
2 x 3 w/ 135
225 x 3
275 x 2
switched to regular deads
315 x 1
365 x 1
405 x 1
455 x 1
440 x 2
B. Stiff Leg Deads off 3" Deficit (one 45 lb plate and 2 mats)
200 x 10, 245 x 9, 190 x 10, 190 x 8
C. DB Shrugs - 3 x 8 w/ 110
D. Reverse Hypers - 3 x 8 w/ 2PPS
Saturday - Press day 2, trying something different
A. Seated Overhead Press
Worked up to 155 x 1
B. Top-half seated Overhead Press
Worked up to 210 x 1
C. Overhead Rack Lockouts
Worked up to 255 x 1
D. Dimel Deads - 2 x 2 w/ 225
Sunday - Extra Squatting
A. Front Squats in Oly Shoes
Bar x 3
2 x 3 w/ 95
115 x 3
135 x 2
155 x 1
175 x 1
195 x 1
210 x 1
225 x 1
235 x 1
245 x 1
B. Squats in Oly Shoes
185 x 1
205 x 1
225 x 1
245 x 1
265 x 1
285 x 1
C. Mid-Shin Rack Pulls in Briefs
135 x 1
225 x 1
315 x 1
405 x 1
495 x miss
Done
A. Log Clean and Push Press
100 x 3
120 x 3
145 x 3
160 x 3
8 x 3 w/ 125
5 x 3 w/ 145
B. Close-Grip Bench
135 x 3
165 x 3
195 x 3
215 x 3
235 x 2, 235 x 1
215 x 4
C.Barbell floor extensions - 4 x 6 w/ 55 and 40 lbs of chains
D1. French Press - 3 x 8 w/ 65
D2. Band pull aparts - 3 x 10 w/ orange bands
A. Leg Curls
110 x 8
2 x 8 w/ 125
B. Squats
2 x 3 w/ 95
2 x 3 w/ 135
170 x 2
added belt
205 x 1
230 x 1
250 x 1
270 x 1
290 x 1
310 x 1
285 x 1
3 x 3 w/ 255
225 x 6-2
C. Yoke Bar Pause Squats on Pins - 3 x 3 w/ 215
D. Dimel Deads - 2 x 8 w/ 195
Friday - press day 2
A. Military press
Bar x 6
75 x 6
95 x 6
115 x 6
130 x 6
140 x 3
2 x 6 w/ 125, 125 x 7
B. Bench
Paused reps
2 x 3 w/ 135
165 x 3
195 x 2
215 x 1
235 x 1
255 x 1
265 (maybe 10 lbs in the tank…)
Touch and go
235 x 6, 235 x 3
C. Bottom end drives red bands - 2 x 6 w/ 170
D. Dips - 2 x 6 w/ 40, 40 x 10
E. Ladder pushups - 2 x 3 ladders
A. Deads
2 x 3 w/ 135
185 x 3
225 x 2
275 x 1
add belt
315 x 1
365 x 1
405 x 1
435 x 1
460 x 2, 460 x 1.5
B. 3" Deficit Stiff leg Deads
205 x 10
255 x 10
2 x 10 w/ 205
C. Seated shrug machine
140 x 12
2 x 10 w/ 230
D. Chest supported rows - 3 x 8 w/ 90
Huge PR on snatch high pulls
A. Snatch-grip high pulls
Bar x 3 x 2
65 x 6
85 x 6
105 x 6
125 x 6
140 x 6
155 x 6
170 x 3 (20 lb PR)
4 x 6 w/ 135
B. Meadows Rows - 3 x 6 w/ 95
C. Banded Tbar Rows - 45 x 6, 2 x6 w/ 70, 45 x 6
D. Stretch pulldowns - 2 x 8 w/ 70