[quote]detazathoth wrote:
I’m gonna hate you when I start doing this bullshit soon [/quote]
Nah, it’s awesome.
a. Dumbbell Bench w/3s negatives-
75x15
90x15 x3
b. Floor Press-
bar x10
135x5
185x5
205x5
225x5
245x5
265x5
c. Incline w/continuous tension-
185x10
135x20 x2
d1. Leaning Lateral- 50 x12 x3
d2. Kb Upright Row- 16kg(x2) x12 x3
e. Incline Swing-
90x25 drop
75x25 drop
55x25 drop
35x25
[quote]Stronghold wrote:
a. Dumbbell Bench w/3s negatives-
75x15
90x15 x3
b. Floor Press-
bar x10
135x5
185x5
205x5
225x5
245x5
265x5
c. Incline w/continuous tension-
185x10
135x20 x2
d1. Leaning Lateral- 50 x12 x3
d2. Kb Upright Row- 16kg(x2) x12 x3
e. Incline Swing-
90x25 drop
75x25
55x25
35x25
[/quote]
Are you Deloading or are you focusing on your Floor Press now?
[quote]detazathoth wrote:
[quote]Stronghold wrote:
a. Dumbbell Bench w/3s negatives-
75x15
90x15 x3
b. Floor Press-
bar x10
135x5
185x5
205x5
225x5
245x5
265x5
c. Incline w/continuous tension-
185x10
135x20 x2
d1. Leaning Lateral- 50 x12 x3
d2. Kb Upright Row- 16kg(x2) x12 x3
e. Incline Swing-
90x25 drop
75x25
55x25
35x25
[/quote]
Are you Deloading or are you focusing on your Floor Press now?[/quote]
Just felt like floor pressing. Come at me, bro.
a. Pushdown- 70x15 x3
b. Pronated Kickback- 15x12 x3
c. Pin Press-
bar x10
135x10
225x10 drop
205x10 drop
185x10
d. KB Hammer Curl- 16kg x12 x3
e. Barbell Curl w/fat grips- 85x10 x3
f. Single-arm Machine Preacher-
45x12 x2
25x15 x2
both hands- 25x7/7/7 (“21’s”)
All done in 45 minutes.
a. Close Grip Pulldown- 160x15 x3
b. Deadlift-
135x5
225x5
315x5
365x10
c. Meadows Row-
25x12
50x12
75x12
85x10
95x10
105x8
d. Chins-
bw+55 x5
bw+35 x12
bw+20 x15
e. Axle Shrug w/1s hold- 90x15 x3
a. Wide Chest-
90x15
180x15
230x15 x3 constant tension
b. Floor Press-
bar x10
135x10
185x10
205x10
225x10
245x10
c. Dumbbell Bench- 110x10 x3
d. Rear Delt Machine- 160x10 x3
e. Incline Y Raise- 35x8 x3
f. BTN Press- 95x15 x3
Wide chest?
Huh?
Friday:
a. Lying Leg Curl, 1.5 reps- 90x10 x3
b. Front Squat-
bar x10
135x10
185x10
205x10
235x8
c. Hack Squat-
1pps x20
2pps x20
3pps x27
d. Band TKE- doubled light x50
e. Donkey Calf Raise- 180x15 x4
f. Squatting Calf Raise- bw x ouch
Saturday:
a. Rope Hammer Curl-
62.5x12
67.5x10
72.5x8 x2
b. Seated DB Curl w/ fat grips- 30x10 x4
c. EZ Curl- 75x27 RP
d. Pushdown w/ fat grips- 75x15 x3
e. Incline Skull- 100x12 x4
f. Pin Press-
bar x10
135x10
185x10
135+dbld minis x10
185+dbld minis x10
Tonight:
a. Weighed Chin-
bw+60x5
bw+50x8
bw+30x12
b. Deadlift-
135x10
225x5
315x5
405x5
c. Pendlay Row- 135x12 x4
d. Supinated Pulldown- 140x15 x2
e. One-arm High Row- 90x15 x2
f. Alternating Kb Upright Row- 16kg x12 x3
First day of modified Texas Method. Volume press, light deadlift.
a. Press-
warm ups
115x5 x5
b. Deadlift-
warm ups
245x5
c. Ring Chins- bw+25# x8 x4
d1. Lateral Raise- 30x12 x3
d2. Alternating KB Upright Row- 16kg x12 x3
d3. Band Pullapart- mini x12 x3
a. Squat-
bar x10
135x10
185x10
245x5 x5
b. Bench-
bar x10
135x10
215x6 x4
c. Pendlay Row- 135x10 x4
d. Ring Leg Raise- x10 x3
e. TKE- dbld light x50
Wednesday:
a1. Lying Leg Curl- 100x12 x3
a2. Leg XT- 130x12 x3
b. Squat-
bar x10 x2
135x5
205x5
255x5 x5
c. Leg Press-
2pps x20
4pps x20 x2
d. Squatting Calf Raise- 90x15 x3
e. Power Shrug- 275x10 x3
Today:
a. Push Jerk-
bar x5 x2
95x5
135x3 x8
b. Incline-
bar x10
95x5
135x5
165x6 x4
c. Landmine Press- 60x20 x2
d. Chins-
bw+50 x5
bw+35 x12
bw+20 x15
e. Chest Supported Row- 115x10 x3
f. Seated Lateral- 25x12 x4
g1. KB Hammer Curl- 40x12 x3
g2. Rope Pushdown- 90 x12 x3
h1. Seated DB Curl w/fat grips- 35x12 x3
h2. Supinated Kickback- 15x15 x3
Sunday:
a. Snatch Pull+Hip Snatch-
lots of bar work
95x(1+1) x6
b. Squat-
bar x10 x2
135x5
205x5, 235x5, 265x5
235x5, 250x5, 265x5
c. Press-
bar x10
80x5, 100x5, 120x5
100x5, 110x5, 120x5
d1. TRX Fly- bw x12 x3
d2. Super-wide Chins- bw x12 x3
d3. Face Pull- 30x12 x3
Monday:
a. Clean Pull+Clean+Push Press-
bar work
95x(1+1+1) x2
135x(1+1+1)
155x(1+1+1) x4
b. Front Squat-
bar x10
135x5, 165x5, 195x5
165x5, 180x5, 195x5
c. Bench-
bar x5 x2
135x5
165x5, 195x5, 225x5
195x5, 210x5, 225x5
d1. TRX Face Pull- bw x20 x3
d2. Jump Lunge- bw x20 x3
d3. Toes-to-bar- x15 x3
Slowly becoming more competent at the olympic lifts.
a. Snatch-
bar work x tons
65x3
85x3
105x2
115x2
125x1
135x1
b. Squat-
bar x10 x2
135x5
185x5
225x3
275x1
295x1
315x5
c. Press-
bar x10 x2
95x5
115x3
135x1
145x5
d1. Close Grip Chin- bw x10 x3
d2. TRX Fly- bw x15 x3
d3. Scarecrow Row- 35x15 x3
a. Snatch High Pull from Blocks-
warm ups,
135x3, 150x3, 165x3
150x3, 165x3, 175x3
b. Neck Jerk-
warm ups,
165x1 x10 30-40s rest
c. RFESS- bw+140 x10 x3
d1. Hammer Row- 250x12 x3
d2. Lateral Raise- 25x12 x3
d3. Barbell Curl- 75x12 x3
d4. Tricep XT- 75x12 x3
e. Running Abs- x25 x3
a. Snatch High Pull+Hip Snatch-
bar work x eleventy x million
95x(1+1) x7
b. Squat-
bar x10 x2
135x5
205x5, 235x5, 265x5
235x5, 250x5, 265x5
250x5
c. Press-
bar x5 x2
80x5, 100x5, 120x5
100x5, 110x5, 120x5
110x5
d1. Chins- bw x12 x3
d2. TRX Pushup- bw x12 x3
d3. Running Abs- x20 x3
a. Clean High Pull+Hang Clean+Push Press-
bar work
95x (1+1+1) x2
115x (1+1+1)
135x (1+1+1)
155x (1+1+1) x7
b. Front Squat-
bar x10
135x5
155x5, 175x5, 195x5,
175x5, 185x5, 195x5,
185x5
c. Bench-
bar x10
135x5
195x5, 210x5, 225x5,
210x5, 210x5, 225x5,
210x5
d. Dumbbell Row- 100x10 x3
e1. TRX Fly- bw x12 x3
e2. Running Abs- x20 x3
a1. Seated Box Jump- 30" x3 x4
a2. Chest Pass- 14# x3 x4
b. Power Snatch-
warm ups
95x3 x5
c. Squat-
bar x10 x2
135x5
215x5
245x5
280x3 x5 60s rest
d. Press-
bar x10 x2
95x5
105x5
120x5
c1. Walking Lunge- bw+75 x12 x3
c2. Back XT- bw+75 x12 x3
d1. Chins- bw+20 x12 x3
d2. Dips- bw+20 x12 x3
a1. Box Jump- 30" x3 x4
a2. Overhead Throw- 12# x5 x4
b. Bench-
bar x10 x2
135x5
180x5
205x5
235x3 x5 60s rest
c. Front Squat-
bar x5
135x5
150x5
185x5
d. Dumbbell Bench- 95x12 x3
e1. Chins- bw x10 x3
e2. Cable Row- 160x10 x3
f. Rope Intervals- 3" 30/60 x7 (10 minutes)
a1. Reactive Jump- 12" to 18" x4 x3
a2. Med Ball Slam- 16# x5 x3
b. Snatch-
bar x elebenty
65x3 x3
85x3
95x3
115x3 x5
c. Bench-
bar x10
150x5
180x5
205x5
d. Squat, beltless-
bar x10
135x5
185x5
215x5
250x5
e. Chins, various grips- bw x12 x4
f1. Snatch Row- 135x8 x3
f2. Plank- x60s x3