A. Pause Bench
2 x 5 w/ 95
2 x 3 w/ 135
175 x 3
205 x 2
235 x 1
255 x 2
B. Bench, Touch and Go
235 x 6/2/1
210 x 10/3/1
C. Incline tilt db flies - 4 x 10 w/ 25s
D. Incline tilt, pause db press - 80 x 8, 80 x 7, 80 x 6
E. Close-Grip incline Press
2 x 3 w/ 155
155 x 11
F. 6-ways - 3 x 8 w/ 8s
G. Band pull aparts - 2 x 30 w/ purple band
H. Chins - 5 x 6 w/ bw
Monday - Squats
A. Squats
2 x 3 w/ 95
135 x 3
175 x 2
205 x 1
Added belt
225 x 1
245 x 1
265 x 3
B. Speed Squats - 5 x 3 w/ 205
C. Oly pause squsts (5 sec pause) - 2 x 4 w/ 145
D. Sumo deads
3 x 5 w/ 205
Good squat workout, slowly but surely getting more confident in my squat again.
Tuesday - High Pulls
A. Snatch Grip High Pulls
2 x 3 w/ 95
110 x 2
130 x 1
150 x 1
160 x 1
170 x 1
180 x 1 (barely made it to nipple line)
B. Snatch-Grip Low Pulls
120 x 1
140 x 1
160 x 1
180 x 1
200 x 1
220 x 1
C. Clean Grip Low Pulls
200 x 1
220 x 1
240 x 1
D. Keg clean and press
3 x 3 w/ a very light keg
A. Military Press
2 x 3 w/ 65
85 x 3
100 x 2
115 x 1
130 x 1
145 x 1
160 x Miss
3 x 8 w/ 120
B. Seated Paused Floor Press
75 x 5
85 x 5
4 x 5 w/ 95
C. Close-Grip Bench
135 x 3
175 x 2
205 x 1
230 x 3, 230 x 3, 230 x 4
D1. Front Raises - 4 x 11 w/ 20
D2. Lateral Raises - 4 x 11 w/ 20
E. Banded Barbell Extensions - 4 x 8 w/ 60 red band
A. Deads
2 x 3 w/ 135
225 x 3
275 x 2
315 x 1
added belt
365 x 1
405 x 1
440 x 2
B. Speed Deads
3 x 2 w/ 365
3 x 2 w/ 315
C. Snatch-Grip Deads
135 x 5
3 x 5 w/ 165
Friday - High Pulls
A. Snatch-Grip High Pulls
2 x 3 w/ 95
115 x 3
135 x 3
150 x 3
165 x 3
180 x 3
6 x 3 w/ 160
B. Head supported DB Rows - 3 x 12 w/ 55
C. Dimel Deads - 3 x 6 w/ 170
D. Fat Bar Reverse Curls - 4 x 15 w/ 65
Sunday - Press and Bench Days
A. Clean-Grip “Muscle Snatch”/Continuous Clean and Press
2 x 3 w/ 65
85 x 3
100 x 3
110 x 3
125 x 3
140 x 3
150 x 1
4 x 3 w/ 125 (3 muscle snatches)
3 x 3 w/ (3 high pulls and 1 muscle snatch)
B. Pause Bench
135 x 3
175 x 2
215 x 1
235 x 1
260 x 2
C. Bench, Touch and Go
240 x 6/2/2
210 x 7/3/3
D. Close-Grip Pause Bench, Elbows flaring out
190 x 5
190 x 4
E. Close-Grip Incline Press
135 x 3
170 x 3, 170 x 3, 170 x 7
Monday - Squats
A. Squats
Warmed up on high bar squats
2 x 5 w/ Bar
2 x 3 w/ 95
135 x 3
175 x 2
205 x 1
added belt
235 x 1
255 x 1
switched to low bar
225 x 1
255 x 1
275 x 1
275 x 3
B. Banded Box Squats (heavy greens)
Bar x 2
95 x 2
12 x 2 w/ 120 (45 sec rest)
C. Bulgarian Split Squats - 3 x 10
D. Banded good mornings (heavy greens) - 3 x 5 w/ bar (15 sec rest)
Tuesday - High Pulls
A. Snatch-Grip High Pulls
95 x 6
110 x 6
125 x 6
140 x 6
4 x 6 w/ 120
B. Hanging leg raises - 5 x 6 w/ bodyweight
Just got some work in, didn’t psych up for the high pulls and it showed. I am feeling a little beat up and achy so I didn’t do any lats, just some abs.
Wednesday - Press day
A. Clean- Grip “Muscle Snatch”
95 x 3
110 x 2
125 x 1
140 x 1
150 x 1
160 x 1
B. Strict press
150 x 2
3 x 9 w/ 120
C. Close-Grip Bench
135 x 3
175 x 2
205 x 1
235 x 3, 235 x 3, 235 x 4
205 x 5-2-2 Paused reps
185 x 8-4-2 paused reps
D1. Front raises - 4 x 11 w/ 25s
D2. Plate laterals - 4 x 11 w/ 10s
E. Banded skull crushers
2 x 8-4-2 w/ 65
Ugh I feel like shit. I barely want to talk about this session…
Sunday - Bench Deload
A. Pause Bench
(Pause, Fire up and flex hard)
Bar x 8
95 x 8
2 x 8 w/ 135
All sets now done regularly
175 x 2
3 x 1 w/ 205
B. Bench, touch and Go - 155 x 6
C. Wide-Grip Pause Bench - 2 x 6 w/ 165
D. DB Twist Press - 3 x 10 w/ 25s
E. DB Front Raises - 2 x 4 w/ 25s
F. DB Hammer Curls - 3 x 5 w/ 25s
H. Iso Plank - 1 x 30 sec
Good Easy session, gearing up for the next phase…
Monday - Squat Deload
A. Squat
2 x 3 w/ 95
135 x 3
175 x 2
205 x 1
2 x 2 w/ 225
3 x 3 w/ 170
B. Olympic Pause Squat - 2 x 2 w/ 160
C. Speed Pulls - 6 x 1 w/ 200
Wednesday - Deads
A. Stiff Leg Reads off 3" Deficit
135 x 3
155 x 2
175 x 10
205 x 10
225 x 10
2 x 10 w/ 185
B. Barbell Shrugs - 4 x 25 w/ 135
C. Barbell Rows - 95 x 10, 2 x 10 w/ 115
D. Wide-Grip Chins - 2 x 6 w/ Bodyweight
E. Close-Neutral Alternating Chins - 2 x 6 w/ bw
Thursday - Bench (getting my maxes squared away)
A. Pause Bench
2 x 3 w/ 95
135 x 3
175 x 2
205 x 1
225 x 1
245 x 1
260 x 1
275 x 1
290 x 1
2 x 0 w/ 300
B. Close-Grip Bench
135 x 3
165 x 2
2 x 8 w/ 190
C. Seated Military Press, Touch top of head
95 x 3
2 x 6 w/ 135
D. DB Flies
25 x 5
3 x 8 w/ 45
E. DB Front Raises - 2 x 6 w/ 25
Saturday - Bench (first day of cycle)
A. Pause Bench
2 x 3 w/ 95 (pull my pec on the VERY FIRST set because I used a full instead of a false grip)
135 x 3 (moved my grip a half thumb away from smooth)
185 x 3
200 x 3
215 x 3
230 x 3
245 x 3
B. Bench, Touch and go - 225 x 6
C. Wide-Grip Pause Bench
190 x 6 (all reps paused an inch off the chest)
190 x 6 (last 4 reps to chest without my pec feeling like it would pop off)
D. Dead Bench (60 sec rest)
135 x 2
6 x 1 w/ 225
E. DB Flyes - 3 x 10 w/ 45s
F. Alternating DB Front Raises - 3 x 5 w/ 35s
G. DB Hammer Curls - 3 x 10 w/ 25s (hard flex)
DONE. First day of new cycle and already pulled something…nice…
Ok I admit I love training, I love busting my ass and I love doing it as frequently as possible, but one thing I am not nearly as disciplined at is getting a strict diet and adhering too it so I am going to start logging every 2 weeks my ideal diet and the adjustments I need to make…
Training Day:
Meal 1
1.75 scoops Whey
2 tablespoons Peanut Butter
1 oz Wheat Germ
3 tblspn Raw Coconut
42 p - 0 c - 26 f
Meal 2
4 eggs
1 oz avocado
1 cup strawberries
24p - 15g c - 18 f
Meal 3
4.5 oz Grassfed Beef
1/2 cup pinapple
3/4 cup rice
36g p - 40 c - 15 f
Meal 4 (1 hour preworkout)
2 scoops MAG-10
1 finibar
35 p - 50 c - 8 f
Meal 4 (periworkout)
4 scoops plazma
60p - 152 c
Postworkout
3 pulses of MAG-10
60p - 34.5c
Postworkout Meal
60g Protein
80g Carbs
17g Fat
Before Bed
20g of fat from walnuts
313p - 371.5 c - 104 f
Sunday - Squats
A. Squats
Bar x 3
2 x 3 w/ 95
135 x 3
185 x 2
205 x 1
235 x 3
260 x 1
285 x 3
B. Speed squats - 5 x 3 w/ 195
C. Yoke bar Pause squats - 2 x 6 w/ 165
D. Sumo Deeds
135 x 5
185 x 5
2 x 5 w/ 225
E. Single Leg DB Reads - 4 x 6 w/ 25s
F. Db side bends - 3 x 10 w/ 65
Monday - Recovery Work
A. Prowler Pushing Forward - 3 x 40m w/ 2 PPS
B. Prowler Pushing Walking Backwards - 2 x 20m w/ 2PPS
C. Prowler pull throughs - 2 x 20m w/ 1PPS
Tuesday - Press Assistance
A. Close-Grip Bench
2 x 5 w/ 95
2 x 3 w/ 135
165 x 3
2 x 8 w/ 195
B. Seated Behind the Neck Press
95 x 4
115 x 4
2 x 8 w/ 135
C. Full Laterals - 2 x 12 w/ 10s
D. Bent-Over Flies - 3 x 12 w/ 10s
E. EZ Bar Curls - 3 x 12 w/ 60
F. Dicks Press - 4 x 8 w/ 95
Wednesday - Deads
A. Speed squats - 6 x 3 w/ 175
B. Sumo Deads
2 x 3 w/ 135
225 x 3
275 x 3
315 x 3
B. Speed Sumo Pulls - 6 x 4 w/ 225
C. Barbell Shrugs
135 x 6
155 x 20
2 x 20 w/ 175, 175 x 12/155 x 8
D. Chest Supported DB Rows - 2 x 12 w/ 55s, 55x 10
E. Tbar Rows - 2 x 5 w/ 140, 2 x 5 w/ 170
That’s it, no hamstring work…too trashes…