Monday November 27
Cycle 3 week 3
Trap Bar Deadlift TM 280
210×5
240×5
275×6(used bounce on last two)
5×6 wg pull ups
Dips(20lbs)5×10
Shrugs 185 lbs 5×10-15
Goblet squat 75 3×10
lunges(20lbs) 3×10 1×20 BW
10 mins run (5 Sprint)
1 Like
Wednesday November 29
TM test
Squat worked up to 155×4,150 ×5
150 new TM
Bench did 215×4
Will use 205 as TM
Did some presses will use 120as TM then 45degree back extension +25 lbs 3×15
Farmer carries/ face pulls
After Deload I started 531 challenge out of Forever. All assistance is dips/chins/back raises/abs. No supplemental. I feel like I’ve been overdoing assistance and I really enjoy the PR sets. So I want to see how limited assistance and no supplemental works.
Monday December 5 CYCLE 1 %85
Squat TM 140
95×5
105×5
115×15 really focused on form and keeping tight /slow descent. Def left some grinders in tank
Bench Press TM 205
135×5
155×5
175×12(pushed hard , left a grinder for sure tho
Assistance
5×5 neutral chins +15lbs
3×10 underhand
Wide grip 3-4 ×6-8
Dips
3×20, 4×10
50 leg raises
Pull ups superset w/main lifts
Also face pulls/ pull aparts
9 min mile
Have been very busy but still got in a few days at the gym
Trap Bar Deadlift 245(85%)got 9reps and reset for first 5
Press 105(85%) 10 reps and a few were sloppy but no grinders
Bench press 185(90$) 10 reps
Squat 130(90%)10reps smooth
Also did 5×5 chins (neutral) with 30lbs
