1/12
Bench
290x10(easy, hit the rack twice, no spot, still reps in the tank)
290x5x2
Close grip
260x5x3 (easy but had troubles finding the groove)
Skulls
3 sets of 20
Push downs
5 sets of 15
Short on time today but still managed decent pressing and a huge tricep pump. Pecs aren’t 100% but they are good enough that I’m not super worried anymore
1/14
Chest sup row close under
3 plates 5x5
Krocs
120s 3 sets of 15 each
Decline hammer curls
25s 3 sets of 15 each
Scattered chins x 70
Lat pulls x some
First day back in school in 5 years. The gym at the college isnt too bad, ill have access to DBs up to 150 for one thing. I couldnt use that gym today becuase i had to watch a 55 minute orientation video, showing how to operate every single machine, incuding the freaking treadmill. The freeweight demonstrations werent very good either, but whatever.
1/15
Cleans
Worked up in doubles to 185 for a few sets
Speed pulls against light bands
225x3
275x3
315x3
365x3
405x1x2
Leg press
118x10
208x10
298x10
388x10
478x10
568x10
658x10
748x10
838x10
928x8
1003x5
Leg curls
3 sets of 20
Deads, my fuckin grip was the first to go, on light speed pulls. Not thrilled about that, maybe juat a bad day. Leg press, this gym has a much icer one with a way bigger platform so i can go high and wide as i want to. Also room for more plates, and it lists the platform weight. So ill log the weight on leg press once for the hell of it haha. Kinda like i went up to 1000 for the hell of it.
Also of note, this gym has a real GHR, and i tried a rep, wasnt happening. My hammy feels okay but the GHR felt like it was gonna rip it off. That says to me that a GHR will eventually address a big weakness for me.
1/16
Speed bench light bands
205 for 36 reps(8 triples, 6 doubles) in 14:58
5 sets of triceps
Zero sleep due to school. I could summon up some focus for the bench but after that i felt like i was just spinning my wheels. Took a page out of 531 and pretty much called it after my “required” work. Also im moving into 300s for my training weights on my main bench day so im gonna start easing off on this second bench day some if i feel like it.
1/17
Squats
390x5x2
Deads
420x5x2
Leg press/calf raise
4pps x 20/20
5pps x 20/20
6pps x 20/20
RDLs
135x10x3
Leg curls
2 sets of 15
Squats were good but i was kinda waffling with my stance. Going back to low bar exclusively til my meet, then ill think abou messing with it. Second set of deads was more like a set of three and a set of two, i had to set it down, wipe my hands and go through my setup. I didnt know if this gym allowed chalk, i woulda been fine with that. Pretty happy with today, next squat/dead day will be interesting.
1/18
Bench
300x10 (matches a PR)
300x5
300x5
Close grip
270x5x3 (much better than last weeks CG)
Skulls
3 sets of 15
Checkin out the new gyms bars
DB circuit
A:pec fly
B:skulls
C:press
3 rounds of 10 each
Rope pushdowns
3 sets of 15
I think my bench is back, pretty happy about it. I also like the benches here a touch better, they are a bit higher.
1/20
Chest sup rows
3 plates 4 sets of 5
3.5 plates x 5
Krocs
120x15 each x 3
Seated decline hammer curls
25s x 15each x 3
Scattered chins x 75
Abs
20 min incline walk
Shit felt light today. Gotta love it.
1/21
Cleans
115x2
135x2
155x2
175x2
190x2x6
Reverse band box squats
295x3
385x3
475x3
495x3
515x3 add belt
535x3
555x3
Dicked around looking for assisted GHr methods that work, nothin really good at this gym. And thats it today, my next squat/dead day in 2 days is gonna be a killer.
For the squats today, bands were taking off 145 on the box, slack at lockout. They were also pulling me forward onto my toes a lot, which i didnt figure out til afterwards haha. I thought i was just being sloppy. Anyways, these are awesome for working on my walkout, which aint good. Also interestingly i never lost speed, and i definitely get pounds out of a belt at 3 reps. Good news all around there.
1/22
Bench against bands
215 x 36 reps in 12:49, all triples
DB press, slight incline
70s x 8
80s x 8
90s x 8
100s x 8
110s x 8
120s x 8
Rope pushdowns
4 sets of 20
Rotator circuit
20 min incline walk
Im gettin a few less pounds of tension on these benches so i compensated with bar weight. Theres actually pegs for a weight rack that are placed about perfectly. Ill be doin all my benchnband work here now.
1/24
Squats
405x4x2
Deads
435x3x2
Leg Press
6 sets of 10(last set 10pps)
Leg curl
4 sets of 15
Leg ext
2 sets of 15
Some abs
Changed up my squat numbers a bit, was slated for 400x5x2, i just went to 4 plates and dropped a rep. Coulda got 5 but the second set woulda killed me. In turn, deads were super easy with some contraband chalking haha. Another solid leg day.
1/26
Bench
315x7
315x5x2
Close grip
280x5x3
Tried a few JM press variations, they are still the only movement that gives me elbow issues. I need to quit retrying crap that i know doesnt work for me.
Skull crushers, football bar
75x10
85x10
95x10
105x10
115x10
Tricep pushdown machine
4 sets of 20
30 min incline walk/homework
Had more in mind but i ran out of steam, but im happy with the pressing. Wish i woulda grabbed a spot and went all out with 315, feel like i had at least 9 in me.
Edit: forgot to note, i changed up my loading parameters on bench as well. I did 310 last cycle so i just bumped up to 3 plates today. Both squat and bench will just take 10 pound jumps the rest of the way.
1/29
Paused wide stance box squats
225x3
255x3
285x3
315x3
345x3
375x3
405x3 add belt
435x2
455x1
Pulls againts bands, medium
Worked up to 315x2
Chins
8x8
Leg curls
3 sets of 15
Training frequency has been dropping down, so i kinda stuck DE lower and back day together here. Squats felt great, i feel strong in a wider stance. All reps were fast, including 455. If i get my walkout down and everything goes right, that weight is an opener. Deads sucked, started getting a headache.
1/30
Bench agaisnt band
135x3
155x3
170x3
185x3
200x3
215x3
230x3
245x3
260x3
275x1
Hammer strength jammer machine
Worked up in triples to 2 pps
Strict feet together military
95x6
110x6
125x6
140x6
155x6
170x6
Tricep rope pushdowns
4x20
Nice lightish day. Bench was all fast, but woulsnt have been had i gone heavier/more reps. Kinda feelin it out on the new benches.
1/31
Squats
415x2x3
Deads
445x3x2
Leg press
5-6 sets of 8
Last rep paused, top set 11pps
Leg curls x 100
5 min walk(got bored)
Squats sucked, i had form issues on the first set, almost fell over backwards on the second, third felt fine. Was supposed to be two triples.
Deads were just fine, felt strong.
2/1
Bench
325x6
325x3x2
Close grip
290x3x3 last reps paused
DB bench
80s x 6
90s x 6
100 s x 6
110s x 6
120s x 6
130s x 6
Skulls
3 sets of 10
Reverse grip SA cable pushdowns
3 sets of 15 each, no rest
10 min walk
No spot on the bench today, so i left at least one i the tank. I think with a good lift off i would be good for 8. Rest of the pressing felt strong although my pecs are still tight.
The 130# DBs were so dusty haha, i was coughing during the set. I dont think they see much use, so that was fun.
2/13
Squats
355x8x2
Leg press x a million
Leg curl
5 sets of 20
A few sessions didnt get logged here, nothin special just some squats, back, and DE bench. Then i strained my neck outside of the gym and took a few days off. Instead of continuining with the cycle i decided to start a fresh one that will peak me for my meet in april. Loading will be pretty close to the last one, i think i overshot a hair on squats, i want to pause all my bench reps, and i wanna save a PR pull for the meet. Also removing the 10s wave to make it fit.
Today sucked, but i always suck after a deload. Got my minimum reps on squats and moved to leg press where i almost killed myself.
2/14
Paused bench
275x8x3
Pausd close grip
225x6x3
Huge DB circuit of flies skulls and presses, 200 total reps with no rest
Paused bench went about as expected. I needed to be working on pausing earlier. Dropped the weight on close grip cuz i wanted 8s again, but that wasnt even happening. My work capacity dropped like a rock with the deload/break. So, i did something different with acessory work today. I like doing shit like that anyways though, keeps it interesting.
2/15
Deads
380x8x2
400x1
420x1
440x1
Chest supported t bar rows, close under
Worked up in 5s to 3plates x 5 then 3.5 plates x a measly 2
100 chins superset with 200 leg curls
20 min incline walk
Deads felt good today on the rep work, so i decided to tack on some moderate singles. Going forward im gonna try to add more rep work instead but my work capacity needs a week or two to catch up.
My rows suck.
2/17
Reverse band bench
335x3
350x3
365x3
380x3
395x3
410x3
425x3
440x3
455x2 (3 wasnt happenin)
Strict military, feet together
135x5
155x3
175x1
190x1
205x1
220x1
230x0
DB circuit of light flies and laterals, 120 total reps
Machine circuit of triceps, reverse flies, and more laterals, 120 total reps
30 min incline walk
Back at the old gym today which isnt set up as well for benching against bands, so i went more ME style with reverse band. Got an uneven liftoff on the last set, i think 455x3 would be a max. After that i decided i didnt do enough ME work so i worked up in OHP, very happy with how smooth 220 was, but 230 was damn frustrating. This was the sticking point of my lifting career, i coulda held it there for a day but it wasnt goin past it.
Acessory work again, tryin to get work capacity up some. Its definitely getting there.
2/18
Squats
365x8x2
380x1
405x1
420x1
Leg press
460x8
570x8
660x8
750x8
840x8
Leg curls x 100 superset with
Leg ext x 100
20 min incline walkin
Squats felt pretty good, pretty hard sets but i have faith in my programming so i grinded through the reps. Went for a few singles on top again and 420 was so smooth, i think i can open higher than that in April.