Arm day son! Get that puuump!
alternating DB curls, 3x10 25 really turn the pinky up and squeeze.
ez bar preacher curls bar+30 3x10
hammer curls 3x10 30s
Biceps were nice and pumped.
VBar tricep pressdown - 4x10 120lbs after a ton of warmup sets, seriously did about 80-100 reps before my elbows were primed.
Rope overhead extension 4x10 100lbs
Ez curl incline skull crushers bar + 30
Week 2 back day 3
HS lat pulldown 1 arm at a time ( hold other arm at stretch ) 4x10 each arm 75lbs
Seated cable row 4x10 explosive rowing mag grip handles ( ------------/ ) 120?
Chin ups superset with rack pulls 4 sets of 5 BW on chins and 405 on rack pulls. Squeeze back hard at top
Hanging leg raises to failure.
Then roadtrip Sat/Sun with my Mom
After a weekend of traveling and mostly eating on track, was 209.8ish this morning.
Surprisingly that was good. Going to keep eating like I have been and see where I am in another 6 weeks.
210.4 this morning. After a day of lifting I expected similar results.
Onslaught week 3 back day 1
Scrape the rack rows 4 x8 155
DB rows 4 x10 95 tried to keep these more strict.
Banded DB Pull overs 3x10 50lbs after last set drop weight hold half way iso hold with partner pushing down, then max reps with band ( 10 )
Suppinated HS lat pull down 4x8
Biotest Deadsquat bar dead stop rows bar + 45 4x8 squeeze really hard at the top
Stretchers 110 3x10 after each set do a 30s front double bicep pose ( holy lat cramp )
Go cry.
Leg day
Standing HS leg curl 5x10 50lbs
Good girl machine 4x10
SSB reverse monster mini 360 x 6 glutes and hamstrings were worn out, started to slow down so stopped here wasnāt supposed to be a max 6. Did these no box this week nice and low.
Leg press 3 plates per side 4 x 30
fucking hell these sucked
hanging leg raise 4 x max reps
Onslaught Chest day week 3
DB slight incline work up to a hard set of 10. 55,65,75,85
HS incline press 3x8 100lbs per side
Barbell bench 2s pause on chest 3x6 worked up to 205, failed on rep 6 about 1 inch from lock out lol. Fatigue accumulated quickly. Was trying not to powerlifter bench. Dropped down to 195 and did 2 more sets.
Pec dec flyes 3x10 2s hold 60lbs
Reverse pec dec flyes 3x20 squeeze at the top 60lbs
Back day 2 week 3
Close grip suppinated mag grip low cable rows 4x10 130, really got the pump going
80,100,110,120 x 10, 130 4x10
Single arm barbell rows 4x10 50lbs
Wide grip pull downs have someone push down on weight stack during negative
120 4x10
Banded 45 hypers 4x20 1s squeeze at top
Rope crunches 4x fuckallofthem
Week 3 arm day
Rope pressdowns 4x10
Rope overhead extensions 4x10
Dips 3s negative 4x10
KB skull crushers 4x10
EZ bar cable curls 3x15
EZ bar preacher curls 3x10
EZ bar curls 3x10 + 10 partials at the bottom of each set
I honestly forgot to log my weights, anyhow it was a gnarly pump sesh at least.
Back day 3 week 3
Away facing pull downs, arch backwards towards weight stack pull to chest. 4x10 CG neutral grip
pull downs with same attachment just facing the stack 4x8 160
DB rows 3 sets of 12, 10, 8 - 90,100,110
HS lat pulldown 3x10 90lbs
Scrape the rack deadlifts 3x8 225, these are pretty brutal honestly.
How far out in front do you typically start with the bar? I would assume they would feel pretty difficult even if they were just an inch or so out in front? Feel that in your lats?
At lockout the bar is about 3-4 inches away from me. Thereās a good way to get a solid position I just have to play with it more.
The program calls for smith machine deadlifts but we donāt have a smith machine, we have a stupid bicep and tricep machine but I digress.
For the most part I just setup for a conventional deadlift so bar isnāt too far out in front really. Feel it really in the glutes, lower back, erectors and lats.
Back day week 4 day 1
DB row drop set 110 x 10, 90 x 10, 75 x 8 60 x 8
these sucked
DY rows
work up to a set of 8 + 6 forced reps, drop set, 6 reps + 4 forced, drop set hold contraction as long as possible
75lbs, 50lbs, 25lbs
banded pull overs 3x10 mini band + 55lbs
face pulls 4x10 80lbs focus on squeezing
KB rows ( used a DB because all the heavy kbs are in crossfit ) 45 3x10
Low cable rows ez bar attachment 3x10 super squeeze 110lbs
Leg day week 4
Laying leg curls 3 x 8 last set do as many top half partials as possible, 110lbs then 20 partials
1.5 adductor machine 3x10 50lbs
Leg press 3s negatives work up to max set of 8, 6 plates per side
Hacksquats 3x10 3 plates per side, last set do 2 drop sets x 10
Hanging leg raises 3 x max reps
10 reps, pause bottom x 10s, 10 reps pause top x 10s, 10 reps and 10s pause in middle.
Boobie day week 4
HS chest press 90,100,110 x 10
Incline shoulder save 3x6 185
Pronated cable fly 3x12 35lbs
Squeeze press 40lbs 3x10 these felt really good, right pec was cramping a bit hard during this so yay for contraction
side laterals 4 x18,15,12,14 ( 30s rest between with a hard weight x15 shooting for amrap ) 17.5lbs
Rear delts 4x18,18,12,12 same as above used the 15s
Standing calves 3x10 1s hold at top 90lbs
Back day 2 week 4
Suppinated lat pull down 4x10 140lbs
Assisted chins 4x8 squeeze at top
Stretchers with angled close grip mag grip 4x10 110
Chest supported rows 3x10 55lbs
45 degree hyper 3x10 25lbs
rope crunch to failure 4x
2x30 leg press calf raise
arm day
single handle press down 4x10 60lbs
4x8 db kick backs squeeze at top, control the negative
push downs on assisted chinup machine 4x15 full stack ( 111 i think )
ez bar curls light bar + 25 3x8
DB preacher curls 3x10 15lbs, right arm was much weaker than left and contracted harder, left could of done 25lbs easily
pinwheel curls 3x10 20lbs
Week 4 back day 3
Single arm cable rows 4x10 120
Dead Stop Dumbell Rows 4x8 100s
Narrow Grip Pulldowns 4x10 140
Shrugs 80lbs 4x15
Hanling leg raises 4x max
Onslaught chest/shoulders focus day1 week 1
Incline DB press work up to heavy set of 8, 75lbs
Reverse band incline pause 2 inches off chest 4x8 185
Cable flyes 4x10 40lbs
Bent over rear delts 4x30 10lbs
DB side raises 4x12 15lbs
Barbell front raise 4x12 bar
Hanging leg raise superset with rope crunches 4x max reps
Calvesā¦ 10 reps, 10s pause stretch, 10 reps 10s pause contraction, 10 reps 10s pause neutral
Onslaught Day 2 week 1
Meadows rows 85 4x8
Lat pull down 140 4x10 3s negative 1s hold
Low cable row 4x10 honestly donāt remember the weight, 140 possibly? used dual handles to really squeeze this shit hard.
Hyperextensions 25lb plate 3x20 2s hold
Hanging leg raise / dragon flag bastardization super set 4x max
Calves 10 reps, 10 partials 10s stretch 4 sets no idea the weight what ever was on the standing calf raise was 3 plates and some change
Arm day, got a gnarly tricep pump, biceps were meh.
Really need figure out how to get my biceps stronger/pumped. My left works great, right not so much.
That right arm is the one with all the dysfunction anyhow so itās not really a surprise.
ez bar pressdowns 3x15 120
rope pressdowns 3x20 60lbs
seated overhead rope extensions 3x12 60
DB flat side preacher curls 3x10 3s negative 30lbs
Hammer curls bottom partial only with a 1s squeeze 30lbs
EZ curl preacher curls heavy bar + 20lbs, going to start using the ligher bar because itās smaller and feels better on my wrists 3x8