270 x 3 paused
240 x 7 touch and go
Sunday - Back
A. One Arm Barbell Rows (constant tension)
weight counted only
25 x 4, 4
25 x 8
50 x 8
2 x 8 w/ 25 (2 sec squeeze)
B. Speed Pulls
135 x 3
3 x 135 and black bands
3 x 135 and orange bands
3 x 135 and black and orange bands
2 x 175 and black and oranges
205 x 1 and black and oranges
1 x 245 x and black and oranges
5 sets of 1 w/ 275 and black and oranges
11 x 185 and orange bands
C. Meadows Pullovers (3 sec neg)
3 x 10
45 x 10
4 x 10 w/ 55
D. Seated DB Shrugs (3 sec squeeze)
55 x 12
55 x 10
55 x 8
Tuesday - Upper Chest (15 sets) and Shoulders (7 sets)
A. Incline tilt twist press
25 x 12, 35 x 12
45 x 12
55 x 10
65 x 8
B. 30* incline chain bench
4 x 5 w/ 95 (explosive)
120 x 4
2 x 4 w/ 140
160 x 3 paused reps (grinddd)
C. 30* incline bench, rest pause
160 x 12/4/3
140 x 12/5/4
D. Barbell pushups (feet elevated) - 2 x 15
E. Standing laterals - 3 x 12 w/ 20s
F. Cage press
3 x 5 w/ bar
1 x 5 w/ bar cage press and 5 strict mil press
Wednesday - Arms
A. Close-grip 3 board press
2 x 5 w/ 95
2 x 3 w/ 135
175 x 3
Add 3 board
215 x 2
250 x 1
270 x 1
B1. Rope pushdowns - 60 x 12, 50 x 12, 2 x 12 w/ 40
B2. Assisted dip machine JM press - 140 x 15, 140 x 12, 160 x 9, 180 x 6
C1. Prontaed kickbacks - 3 x 8 w/ 20s
C2. Bent over rope push downs - 3 x 12 w/ 20
D1. Seated palms up curls (3 sec neg) - 20s x 10, 20 x 8, 15 x 10
D2. Machine preacher curls - 3 x 10 w/ 20
D3. Hammer curls - 3 x 10 w/ 15s
D4. Single plate reverse curls - 10 x 10 (hard flex, just finisher for last set)
Thursday - Legs (12 sets)
A. Standing single leg band leg curl
x 15, 13, 11 w/ basically a single red wrapped four times around a post. Hard flexes!
B. Yokd bar speed squats
45 x 6
75 x 6
140 x 6
140 and 40 in chains x 6
140 and 80 in chains x 6
140 and 80 in chain and 20 in band x 4 (explosiveness slowed, stopped the set)
C. Banded leg press (short black bands)
1 plate x 4
2 pps x 4
3.5 pps x 4
3 x 8 w/ 4pps
D. Leg press, 4s
3.5 pps x 4/rest 5/ x4/rest 10/x 4/ rest 15/ x 4
E. Stiff leg deads (working the stretch and non lockout)
2 x 15 w/ 115
Some 5 month comparisons…
Back double bi
Back spread…
Friday - Bench and pumping
A. Pause Bench
95 x 5 x 2
145 x 3 x 2
185 x 2
220 x 2
235 x 2
250 x 2
265 x 2
275 x 0 (reracked it, knew I was fucked)
2 x 3 w/ 205 explsoive
B1. Pec minor dip - 2 x 10 w/ BW, 10 x 10
B2. Bent-Over Lateral Raises - 2 x 20 w/ 15s, 10s x 20
C1. DB Hex Press - 3 x 10 w/ 40s
C2. Band Pull Aparts - 3 x 10 w/ red band
D. Seated Military Press - 3 x 7 w/ 120
E1. Six Ways - 2 x 10 w/ 8s
E2. Band Over and Backs - 2 x 10 w/ purple band
Saturday - Calves (6 sets) and Abs (6 sets)
A. Calve Raises on Leg Press (1 sec stretch, 1 sec hard flex)
only weights counted
90 x 15
2 x 15 w/ 115
3 x 15 w/ 140
B. Banded Tibia Raises - 4 x 15 w/ short monster mini
C. Banded Garharmer Raises - 2 x 15 w/ short blue band, 1 x 11 w/ short blue
D. Sit ups - 2 x 12 w/ bw, bw x 8
Sunday - Back
A. Meadows Rows
plates counted only
25 x 8 (warm up)
50 x 6 (warm up)
3 x 8 w/ 75
B. Banded Supported rows
single doubled red bands
25 x 6
3 x 6 w/ 50
C. Stretcher Pulldowns - 3 x 8 w/ 270
D. DB Shrugs (db’s in front of body, 3 sec squeeze) - 35s x 12, 45s x 10, 35s x 12
E. Reverse Band Semi-Sumo Deads
195 x 3
235 x 3
285 x 3
315 x 3
315 x 12
Switched my stance to semi sumo to try because I can keep my back in better alignment on them and I wanted to get the lower back loading of conventional but keep a good alignment to…aka semi-sumo…the best of both worlds!
Monday - Upper Chest (14 sets) and Shoulders (13 sets)
A. Slight incline smith bench (constant tension)
counting bar as 45…lol
95 x 6, 135 x 12
165 x 12
185 x 10
205 x 8
B. Slight incline reverse band bench
short orange bands
185 x 5
205 x 5
225 x 5 (explosiveness dropped off a touch)
245 x 3 paused
260 x 3 paused
275 x 3 paused
C. Slight incline bench, rest pause
straight weight
185 x 10/4/2
165 x 11/4/4
D. Slight incline dead bench (10 sec rest) - 10 singles w/ 185
E. Rear delt raises - 3 x 20 w/ 10s
F1. Band pull aparts (2 sec squeeze) - 3 x 12 w/ red band
F2. Plate front raises - 2 x 10 w/ 25
G. Cage Press
Bar x 5
4 x 5 w/ 55
Tuesday - Tris (18 sets) and Bis (20 sets)
A. Rolling DB Extensions
warmed up with 2 sets of rope pushdowns
25 x 6
35 x 6
40 x 6
45 x 6
40 x 12
35 x 15, 35 x 11
B1. Single-Arm D Handle Pushdowns (hard flex) - 4 x 12 w/ 20
B2. Dips - Bw x 15, 12, 8, 8 (last set 3 sec neg)
C1. Pronated Kickbacks - 3 x 8 w/ 15
C2. Lying Ez Bar Extensions - 3 x 10 w/ 40
D1. Palms Up Curls (3 sec neg) - 4 x 8 w/ 15
D2. Hammer Curls - 4 x 6-8 w/ 15s
D3. Machine Preacher Curls - 4 x 8w/ 25
E1. EZ Bar Curls (3 sec neg) - 4 x 8 w/ 20
E2. Db Hammer Curls - 4 x 10 w/ 10s
Wednesday - Legs (12 sets)
A. Seated Single Leg Band leg Curls
3 x 30 sec w/ short black
B. Yoke Bar Squats
Bar x 6
125 x 6
125 and 1 chain x 6
125 and 2 chains x 6
stopped here, started to slow down ALOT shit…
C. Banded Leg Press (short black)
added short blacks
2 PPS x 4
3 PPS x 4
3 x 10 w/ 4 PPS
D. Hack Squats
25 x 10 (1.25 reps)
50 x 8 (1.25 reps)
Dropset: 50 x 8 pumping reps, 25 x 8 pumping reps, machine x 16 reps
E. Yoke Bar Goodmornings
95 x 10
115 x 10
Moved my leg session up a day because I have a feeling training tomorrow is not gonna happen…
Saturday - Deads, Back on my Grind!
A. Deads
2 x 3 / 135
225 x 3
275 x 2
315 x 1
add belt
365 x 1
405 x 1
440 x 3 (hitched the shit out of the last one…still a 15 lb PR)
B1. Stiff-Legs off a 3" deficit
205 x 10
255 x 9
2 x 10 w/ 205
B2. Plate Shrugs (3 sec squeeze) - 3 x 10 w/ 45
Found a new contest on September 14 that I am going to do. Fuck this foot. I mean I was loving the meadows programming but I saw this contest and it was too perfect and well suited for me…
Sunday - Bench Accessories
A. Pause bench
2 x 5 w/ 95
2 x 5 w/ 135
175 x 3
215 x 1
245 x 2
B. Bench, touch and go
225 x 8/2/1
205 x 10/2/2
C. Fat bar incline tilt
115 x 6
155 x 6
3 x 6 w/ 205 (constant tension)
D. Deep paused db presses - 2 x 6 w/ 90
E. Close-Grip Incline presses - 2 x 3 w/ 145, 145 x 10
F. Chins - 5 x 5 w/ be
G. Fat bar reverse curls - 65 x 10, 2 x 12 w/ 65
Tuesday - squats
A. Squats
2 x 3 w/ 95
135 x 3
175 x 2
ADD BELT
205 X 1
225 X 3
255 X 3
Squat walkouts, no wraps or belt
285 x 10 sec
325 x 10 sec
B. Speed squats - 3 x 3 w/ 205
C. Only pause squats - 2 x 5 w/ 135 (7 sec pauses)
D. Single leg stiff leg deads - 3 x 8 w/ 25s
E. Pause RDLs - 135 x 5
Wednesday - Press and assistance
A. Standing military press
2 x 3 w/ 65
85 x 2
100 x 1
3 x 8 w/ 115
B. Close-Grip Bench
135 x 3
175 x 2
205 x 1
2 x 3 w/ 225
225 x 5
C. Wide-Grip bottom end mil press - 2 x 8 w/ 85
D1. Front raises - 30s x 9, 3 x 9 w/ 25
D2. Lateral raises - 4 x 9 w/ 25s
E. DB french press - 3 x 8 w/ 25s
DONE
Thurs - Deads
A. Deads
2 x 3 w/ 135
225 x 3
275 x 2
315 x 1
365 x 1
405 x 1
430 x 2
B. CAT deads - 4 x 2 w/ 365.
C. Db bent over rows - 3 x 10 w/ 55
D1. Dimel deads - 3 x 6 w/ 165
D2. Shrugs - 3 x 10 w/ 165
Friday - High Pulls and Arms
A. Snatch-Grip High Pulls
95 x 6
115 x 6
140 x 6
165 x 5
3 x 6 w/ 140
B. Keg Cleans - 3 x 1 w/ some kind of heavy shit that I couldn’t press overhead
C. Mini Band Resisted Barbell Extensions - 4 x 8 w/ 55 (30 sec rest)
D. Barbell Dips (3 sec neg) - 5 x 8 (30 sec rest)
E. Diamond Pushups - bw x 12, 12, 8
F. Decline Tilt EZ Bar extensions - 3 x 15 w/ 55, 55 x 12
G. Supported DB Supinating Curls - 25s x 12, 11, 12, 10
H. Single-Arm DB Preacher Curls
15 x 8 (3 sec neg)
15 x 8 (3 sec neg)
15 x 8 (3 sec neg)
15 x 20
I. Hack rows (emphasis on pulling with biceps) - 3 x 12 w/ unloaded machine
J. Straight Bar Reverse Curls - 3 x 8 w/ bar