For the DLs would you be able sometime to take a picture of fhe set up?
A quick video of the top set to give you an idea of the setup. Band tension calculated by deadlifting one side of the band while standing on a scale (subtracting my body weight). Close enough for me!
4 Likes
Feb 1, 2025
ME Upper
Comp Bench, Paused
135 x 5
185 x 5
225 x 3
275 x 5
225 x 10
185 x 10
135 x 10
DB Bench
80 x 10
80 x 10
80 x 10
DB Row
80 x 15
80 x 15
80 x 15
5 Likes
Feb 6, 2025
DE Lower
11" Box Speed Squats - wide stance, beltless, purple band, 85lbs @ top
45 x 8
135 x 5
225 x 2 x 10sets
Split Squats - holding DB in 1 hand
80 x 12
80 x 12
80 x 12
Shrugs
225 x 15
225 x 15
225 x 15
225 x 15
6 Likes
Feb 9, 2025
DE Upper
Speed Bench - red minis, doubled (80lbs @ top)
45 x 5
135 x 5
185 x 3 x 10sets
Axle Standing OHP
115 x 10
135 x 10
135 x 10
135 x 8
Chins
10
10
10
7+3
Side Lat Raises
30 x 12
30 x 12
30 x 12
Rear Delt Raises
15 x 15
15 x 15
15 x 15
Good workout, nice pump!
5 Likes
Feb 14, 2025
ME Lower
Block Pulls
135 x 5
225 x 5
315 x 5
365 x 3
405 x 3
455 x 2
495 x 2
545 x 1
585 x 1
635 x 1
675 x 1
725 x 1 ā Ties lifetime max
Pulls were going well, so I decided to throw on 705 after the 635 pull. I then checked my old videos, as I was curious if this was a PB. I found a 725lb pull from Feb 2022, and decided to bump it up to match this previous record. I was able to pull it to tie my lifetime PB in this lift.
Ran out of time following the main ME work, but I am hoping to get in my supplemental work today!
10 Likes
7 Likes
2 Likes
Feb 20, 2025
ME Upper
Comp Bench + Chains - paused, chains +40lbs @ the top
45 x 10 - no chains
45 x 10 - add chains (chains remain on for remainder of sets)
135 x 5
185 x 5
225 x 3
275 x 1
295 x 1
305 x 1
225 x 5
135 x 15
DB Bench
80 x 10
80 x 8
80 x 6
80 x 6
DB Row
80 x 12
80 x 15
80 x 15
6 Likes
Feb 21, 2025
RE Lower
Front Squat
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
365 x 1
225 x 10
Leg strength felt like a triple at 365 was there, but my left shoulder lost the position towards the top and the bar got out of the groove, I racked it for a single to keep it from falling into the zercher position!
BB Rows
135 x 15
185 x 12
225 x 10
225 x 10
Whew, my legs are a little shaky from those front squats! Quick workout before both kids got home.
7 Likes
Feb 23, 2025
DE Upper
Speed Bench - red minis, fast down, fast up
45 x 10 (no bands)
45 x 5 (bands added and remain on for remainder of sets)
135 x 5
185 x 3
205 x 3 x 10sets
DB OHP, Seated
60 x 15
60 x 15
60 x 11
60 x 12
Side Lat Raises
30 x 10
30 x 10
30 x 12
Reast Delt Raises
15 x 10
15 x 10
15 x 15
Chins
10
10
10
Went out for brunch this morning after my sonās hockey tournament, and was uncomfortably stuffed/full and over-caffeinated entering this workout. Good workout overall, and a good pump today - quite carbed up from a few unhealthy days. I need to rein in the diet!
Iām glad it was upper body, squats or deadlifts would have been rough!
8 Likes
Feb 25, 2025
ME Lower
SSB Good Mornings
135 x 5
225 x 5
275 x 5
315 x 5
335 x 3
225 x 10
Reverse Hyper
140 x 15
140 x 15
140 x 15
GHR
10
10
10
Standing Abs - blue heavy band
20
20
20
20
6 Likes
Feb 27, 2025
ME Upper
Close Grip Bench
45 x 5
135 x 5
185 x 5
225 x 2
275 x 2
305 x 2 (+10lbs from week 1)
315 x 2 (+20lbs from week 1)
DB Bench
80 x 12
80 x 12
80 x 12
80 x 12
Rolling Triceps
35 x 12
35 x 12
35 x 12
BB Row
225 x 10
225 x 10
225 x 10
225 x 10
6 Likes
March 2, 2025
Speed Box Squats + chains (40lbs)
45 x 10
135 x 5
185 x 5
225 x 3 x 10sets
Reverse Hyper
140 x 10
140 x 10
140 x 10
140 x 10
BB Shrug
275 x 15
275 x 15
275 x 15
275 x 15
Hammer Curls
40 x 10
40 x 10
40 x 10
40 x 10
8 Likes
March 7, 2025
ME Lower
Deficit Deadlift (2.25ā)
135 x 5
225 x 5
315 x 3
365 x 1
405 x 1
455 x 1
495 x 1
555 x 1
6 Likes
March 12, 2025
RE Lower
Comp Squat to Box (11ā)
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
415 x 3
225 x 10
GHR
10
10
Rev Hyper
140 x 10
140 x 10
6 Likes
March 15, 2025
DE Upper
Speed Bench (mini red bands, doubled)
45 x 5
135 x 3
175 x 3 x 12 sets (+10lbs from wk 1)
Log Press (out of rack)
75 x 10
125 x 10
145 x 10
145 x 10
145 x 7+3
Reverse Forearm Curls (dumbbells)
15lbs x 15 x 4sets
(To address some golferās elbow pain)
Chin-ups
10
10
10
10
4 Likes
March 17, 2025
ME Lower
Sumo DL (against green medium bands - ~210lbs at the top)
45 x 5
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
475 x 3 (+20lbs from week 1)
Rev Hyper
140 x 15
140 x 15
140 x 15
140 x 15
Standing Banded Abs (Blue Heavy)
25
25
25
25
GHR
10
10
10
5 Likes
Take your big boy weights and leave. LOL Good work fella
2 Likes
Haha thanks mate! Still grinding away 
1 Like