Continuing the deload to this week because my tendons need more time
Bench
185x10
175x10
165x10
155x10
145x10
Close Grip Bench
185x10
175x10
165x10
155x10
145x10
Barbell Row
185x10
175x10
165x10
155x10
145x10
Close Grip Row
185x10
175x10
165x10
155x10
145x10
+5x20s dip machine, chest supported row, face pulls
Pause Squat
350x12
315x12
300x12
290x12
280x12
225x12
225x12
225x12
225x12
225x12
Snatch Grip Rack Pulls
375x2
315x5
315x5
315x5
315x5
+Abs, cardio
Close Grip Bench
185x10
175x10
165x10
155x10
145x10
Overhead Press
135x10
135x10
135x10
135x10
135x10
Close Grip Row
185x10
175x10
165x10
155x10
145x10
Barbell Row
135x10
135x10
135x10
135x10
135x10
+5x20 face pulls
Had a long week so I’m taking it a bit easier for now. This was Friday’s workout:
Deadlift
365x15
225x15
225x15
225x15
225x15
Pause Squat
155x12
155x12
155x12
155x12
155x12
155x12
155x12
155x12
155x12
155x12
+Cardio
Starting a modified Smolov Jr cycle, benching three days a week instead of four so it’ll take 4 weeks total
Bench (paused)
250x6
250x6
250x6
250x6
250x6
250x6
Chest Supported Rows
10 sets of 10
+Face pulls
You said you have ran that before right? Good results on bench?
I haven’t used this 4 week method yet but I’ve ran it unmodified a few times, yeah. I think it’s pretty good for building strength but if you run it unmodified and back to back it can become too much to recover from
Pause Squat
355x12
315x12
275x12
275x12
275x12
225x12
225x12
225x12
225x12
225x12
Snatch Grip Rack Pulls
375x5
315x5
315x5
315x5
315x5
+Cardio
I might have to try it for bench sometime.
Yeah try it out, I’d recommend being in a surplus for it because the intensity can be a bit tough if you aren’t recovered enough, especially towards the end
Bench (paused)
270x5
270x5
270x5
270x5
270x5
270x5
270x5
Last set was the best set somehow
Lat Pulldowns
10 sets of 10
+Light face pulls and rear delt flies
I always find my last set is the best if I am not going to failure on the previous sets. Especially when I was doing 8 sets of 3 for bench with the last set amrap. I would feel like I could barely get 3 then get 9 or something on the amrap set.
I’m pretty much the opposite even on submaximal work lol, the later sets are when I usually start getting fried but this time it felt really good
Pause Squat
255x12
245x12
235x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
+Abs, cardio
Impressive sessions kuda! Are you training for a competition or just a madman?
Just a madman, I’m not all that motivated by external competition so I don’t have any meets I’m training for right now, maybe one day though. Thanks for checking out the log
Bench (paused)
290x4
290x4
285x4
285x4
285x4
285x4
285x4
285x4
The calculator had today at 287.5 so I tried 290 but it was a bit awkward so I did 285 for the rest
Chest Supported Rows
10 sets of 10
+Face pulls
Deadlift
375x15
Snatch Grip Deadlift
185x10
185x10
185x10
185x10
Pause Squat
165x12
165x12
165x12
165x12
165x12
165x12
165x12
165x12
165x12
165x12
+Abs, cardio
Bench (paused)
305x3
305x3
305x3
305x3
305x3
305x3
305x3
305x3
305x3
305x3
Chest Supported Rows
10 sets of 10
+Face pulls
Pause Squat
360x12
315x12
305x12
295x12
285x12
275x12
265x12
255x12
245x12
235x12
Snatch Grip Rack Pulls
385x5
315x5
315x5
315x5
315x5
+Cardio
Unplanned active recovery today because the gym I go to removed the flat benches. They’ll be back for Friday
Incline Bench
135x10
135x10
135x10
135x10
135x10
Barbell Row
135x10
135x10
135x10
135x10
135x10
Close Grip Overhead Press
95x10
95x10
95x10
95x10
95x10
Close Grip Row
95x10
95x10
95x10
95x10
95x10
+Face pulls
Gonna be doing deadlifts after bench tomorrow so today’s squats were lighter than usual
Pause Squat
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
+Cardio