Squat
265x10
265x10
265x10
265x10
265x10
265x10
255x10
255x10
255x10
255x10
Good Morning
265x10
265x10
265x10
265x10
265x10
265x10
255x10
255x10
255x10
255x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
Close Grip Bench
215x10
205x10
195x10
185x10
185x10
Overhead Press
165x10
155x10
145x10
Close Grip Overhead Press
145x10
145x10
145x10
Close Grip Row
215x10
205x10
195x10
185x10
185x10
Yates Row
165x10
155x10
145x10
Barbell Shrug
145x10
145x10
145x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
1 Like
Couldn’t lift on Friday so I’m finishing the rest of the lifting sessions this week and then getting back to the usual days on Monday
Saturday:
Deadlift
265x10
265x10
265x10
265x10
265x10
Squat
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
Good Morning
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
+Abs, cardio
1 Like
Overhead Press
145x10
145x10
145x10
145x10
145x10
Close Grip Overhead Press
125x10
125x10
125x10
Close Grip Bench
195x10
195x10
195x10
195x10
195x10
Yates Row
145x10
145x10
145x10
145x10
145x10
Barbell Shrug
125x10
125x10
125x10
Close Grip Row
195x10
195x10
195x10
195x10
195x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
Snatch Grip Rack Pulls
325x10
325x10
325x10
325x10
325x10
Squat
275x10
275x10
265x10
265x10
255x10
255x10
245x10
245x10
235x10
235x10
Good Morning
275x10
275x10
265x10
265x10
255x10
255x10
245x10
245x10
235x10
235x10
+Abs, cardio
Close Grip Bench
225x10
220x10
215x10
210x10
205x10
200x10
195x10
190x10
Overhead Press
145x15
145x15
145x15
145x15
Close Grip Row
225x10
220x10
215x10
210x10
205x10
200x10
195x10
190x10
Yates Row
145x15
145x15
145x15
145x15
+EZ bar overhead tricep extensions, curls, rotator cuffs
So I notice you drop weight as you go. How close to failure do you go on your sets?
1 Like
It’s really hard for me to say how close I get to failure on each set but I generally try and keep my form consistent throughout the workout, so if a set takes enough out of me I’ll lower the weight between 5 to 10 pounds for the next set. I’m really just going by feel each workout and I try to get into a certain zone where I feel like I’m sufficiently pushing myself while not risking injury too much.
1 Like
Yesterday:
Squat
275x10
275x10
275x10
275x10
275x10
275x10
275x10
275x10
275x10
275x10
Good Morning
275x10
275x10
275x10
275x10
275x10
275x10
275x10
275x10
275x10
275x10
+Abs, cardio
1 Like
How old are you? In 2019 you were 240 still there?
1 Like
I am 25 right now, almost 25 and a half lol. I’ve been weighing in the low 230s since August but after my last refeed day I got to 238.4 with all the extra carbs.
1 Like
Close Grip Bench
225x10
220x10
215x10
210x10
205x10
Overhead Press
175x10
170x10
170x10
Close Grip Overhead Press
155x10
155x10
155x10
Close Grip Row
225x10
220x10
215x10
210x10
205x10
Yates Row
175x10
170x10
170x10
Barbell Shrug
155x10
155x10
155x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
1 Like
Deadlift
275x10
275x10
275x10
275x10
275x10
Squat
275x10
275x10
265x10
265x10
255x10
255x10
245x10
245x10
235x10
235x10
Good Morning
275x10
275x10
265x10
265x10
255x10
255x10
245x10
245x10
235x10
235x10
+Abs, cardio
1 Like
Congrats on 230 recomp. I also feel a lil better knowing I’m 20 years older than ya being no where near your volume + intensity ability. I’m catching up thou! Haha.
1 Like
Haha thanks man, I’m trying to take it day by day because these sessions definitely get tougher as the weights go up
Saturday:
Overhead Press
155x10
155x10
155x10
155x10
155x10
Close Grip Overhead Press
135x10
135x10
135x10
Close Grip Bench
185x10
185x10
185x10
185x10
185x10
Yates Row
155x10
155x10
155x10
155x10
155x10
Barbell Shrug
135x10
135x10
135x10
Close Grip Row
185x10
185x10
185x10
185x10
185x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
Sunday:
30 minutes light cardio
1 Like
Grip wasn’t great today but squats are feeling better
Snatch Grip Rack Pulls
335x10
335x10
325x10
315x10
315x10
Squat
285x10
285x10
285x10
285x10
285x10
285x10
285x10
285x10
285x10
285x10
Good Morning
285x10
285x10
285x10
285x10
285x10
285x10
285x10
285x10
285x10
285x10
+Abs, cardio
1 Like
Close Grip Bench
235x10
230x10
225x10
220x10
215x10
210x10
205x10
205x10
Overhead Press
155x15
155x15
155x15
155x15
Close Grip Row
235x10
230x10
225x10
220x10
215x10
210x10
205x10
205x10
Yates Row
155x15
155x15
155x15
155x15
+EZ bar overhead tricep extensions, curls, rotator cuffs
1 Like
Went light yesterday because I felt pretty beat up. Today was decent
Yesterday:
Squat
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
Good Morning
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
+Abs, cardio
Today:
Close Grip Bench
235x10
230x10
225x10
220x10
215x10
Overhead Press
185x10
^Got super light headed during this set, pretty sure I hit 10 (crappy) reps though. Definitely needed to lower the weight
175x10
165x10
Close Grip Overhead Press
135x10
135x10
135x10
Close Grip Row
235x10
230x10
225x10
220x10
215x10
Yates Row
185x10
175x10
165x10
Barbell Shrug
135x10
135x10
135x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
2 Likes
I’d kill for a press like this lol.
1 Like