Merry Christmas and happy holidays everyone.
Took some time off to fully recover and jumping back in with some boris sheiko volume as I am lacking the gpp.
W1D1
Bench
185x5
225x4
275x3
295@3×2
Assistants Work
Incline DB Bench
Rolling Extensions
Lumber Jacks
W1D2 → was looking at week 7 by accident
Comp DL
305x3
365x3
415x3
475@2×3
520@1/1x2/1
Bench → figured out i was on the wrong day
185x5
225x4
260x3
275@4x3
Assistants Work
DB Power Clean
Pull Ups
Will be getting to everyones logs tomorrow.
Friday
Box Squat
265x4
320x4
375@4×4
Bench
185x3
225x3
275@5×3
Assistants Work
Pant Pulls
Face Pulls
Saturday
DDL
295x3
355x3
385@4x2
Block Pulls
325x3
385x3
445x3
500@3x2
Assistants Work
Rolling Extensions
H. Curls
Hyper Extensions
Side Bends
Box Squat - Breifs Only
4" - 495x3
2" - 495x3
Assistants Work
Seated GMs
Leg Extensions
Ab Pull Downs
Working on bicep tendon issues
Bench
Barx10
95x3
Rehab Work
Bicep tendon
Bench
Barx10
95x3
Note:
Felt a lot better today and no pulling sensation in the bicep tendon. Looks like i neglected the bicep tendon and front raises. So definitely will be always working on it on the fluff and buff days
Lower Fluff Day
Sled Walks
Leg Extensions
DL Form - wanting to work on this to linit crippleness after meets
Abs
Bird Dogs
Cardio
On First video it feels hips are lower
Bench
Barx10
95x3
115x3
Note:
Did get tight but nothing too bad, progression is coming along nice and steady, not gonna do any bench for two weeks but going to hammer out the assistance work
Assistants Work
Front Raises
Assisted Pull Ups
Rolling Extensions
Y- Raises
Side bends
Box Squat + 130lb tension
265@12×2
DL
460@6×2
Assistants Work
Hyper Extensions
Leg Press
Leg Extensions
Obviously I don’t liste to my own advice!!
Bench
275x1
Note Called it there as I want to keep the pec recovering while rehaving
Pin Press lvl 3
385x1
405x1
Weakness
DB Bench
Pull Ups
Assistants Work
DB Power Cleans
Rolling Extensions
H. Curls
Front Raises
3" High Box Squat
495x1
545x1 PR
Weakness
Seated GMs
Assistants Work
Leg Press
Leg Extensions
Ab Pull Downs
Friday session
Bench
215 + Tension @9×3
Weakness
Db Bench
Assistants Work
Lat Pull Downs
DB JM Press
Curls
Shrugs
Shoulder Crux
Side Bends
Saturday
Box DL 2"
550x1
Attempted Suit Straps down
585x0
Note: will be working this diffently as i need to break on the suit
Weakness
Seated GMs
Hyper Extensions
Pin Press 2
365x1
405x1
425x1
Note:
Working chest to lat activation
Weaknesses
Db Bench
Lat Pull Downs
Assistants Work
JM Press
Curls
Shrugs
Pant Pulls
Shoulder crux
Dead Bugs
Played around with DE and didnt like it at all
Box Squat
290@12×2
DL
480@5 singles
Assistants Work
Sled Walks
Secondary Upper[DE Day]
Bench
225x3
275x1
295x1
Note:
Felt sluggish today so this felt like it was slow so stayed here
Weaknesses
DB Bench
Lat Pull Down
Assistants Work
JM Press
Curls
Shrugs
Pant pulls
Shoulder Crux
Dead Bugs
High Box Squat
585x1 PR
Weakness
Sled Walks
Assistants Work
GHR
Leg Extensions
Abs
Pinned Shoulder Press
235×1 PR
Weakness
DB Bench
Lat Pull Downs
Assistants Work
Jm Press
Curls
Shrugs
Shoulder Crux
Abs
Secondary Lower
Rack Pulls
405x1
495x1
Addes Suit with straps up
5351
5851
635*1 PR
675*F - Grip failed
Weakness
Sled Walks
Assistants Work
Leg Extensions
Ab Pull Downs
Still training just got bogged down with life and meet prep stress
Currently hit
605 dead lift from 2" blocks
530 box squat
380 bench
Will be posting again starting today
Saturday
Bench[Paused First Rep]
225@9×3
Football Bar MG
135x7
185x7
225x7
Assistants Work
Pull Ups
Rolling extensions
DB Power Cleans
Face Pulls
Shoulder Crux
Rack Pulls -2"
Straps Down
135x8
225x3
315x1
405x1
Straps Up
Added 2 more inches off
495x1
585x1
Floor level
675xF grip
585x1
Dimmel DL
135@3×8
Assistants Work
Leg Extensions
Pull throughs
Reverse Hypers[Red Band]
Ed Coan Holds
Supermans
New log here