ME Upper
3x3 Shirted bench
1st set 2 board 425x3
2nd set 1 board 425x3
3rd set no board 415x2 working on trying to touch.
I was spent by set 3 so I dropped the weight and still ended up missing a rep.
Bench + 4 chains 225 x 5
Hammer Strength Chest press 3x10 70lbs
150 monster mini band pressdowns
3x20 curls 15lbs superset with 3x30 chest supported rear delts 3x30
DE Lower
Did speed belt squats today, upper back was wrecked from Monday/Wednesday, had to train thursday night instead of friday.
10x2 4 plates per side + short grey bands pit shark
Suited Deadlifts off 2 inch block- pulled 545 + 8 chains for way harder than it should of been, realized I had no belt on. lol
Went up to 585 even though deep down I knew 575 was the better call since I wasted energy on 545.
Did not lock out.
Cambered bar good mornings worked up to 185 x 8
Did 155 2x8 first
GHR 3x max sets like 18, 15, 15
Reverse hyper 4x12 super set with 4x15sec deadbug holds per side I used 8 plates on the reverse hyper.
Spend the weekend in ATL at the Lee Haney games.
Jacked mono popper had an NPC figure show. She got 2nd in True Novice and in Open.
So I did speed bench Sunday night when I got home.
7x5 40% + 25% chain axel bar floor press
Axel bar 3 x 6 215
Neutral grip DB bench 70 x 15 ( was supposed to be 3x15 but i was just trying to get some blood flow and get out )
Meadows row 25lbs on the tbar row 4x15 per arm no rest between sets
Lat pull downs 3x15 120
Low banded face pulls ( upright row/facepull combo ) 3x30
ME Lower
5x5 RPE 7 cambered bar box squats 4x5 295 3x5 315. The 295 by the last set felt really snappy so I HAD to go up for a few.
Belt Squat 3x12 5 plates per side
Reverse lunges 3x10 per leg ( just did BW )
GHR 2 sets of max reps
Reverse hyper 4x15 3.5 plates per side super set with hanging leg raises 4x maxreps
Used 3.5 plates because the 25s were loaded already and I was too lazy to take them off and just stacked 45s on top
ME Upper well not really
5x5 Axel Floor press RPE 7.5 what ever the hell that means
I honestly donāt remember what I did, it wasnāt heavy so it wasnāt really important.
Incline DB Bench 3x10
Pec Dec 3x15
Rolling Tricep extensions 4x12
150 overhead band tricep extensions
150 pull aparts laying on a foam roller
Speed belt squats 5 plates + grey bands 8x2
RAW speed deadlifts vs 25% chain weight 10x1
Snatch grip RDL 3x10 225 these broke my glutes and hamstrings
DB stiff leg deadlifts 3x12 45s
Wide stance leg press 3x25 1 plate per side
super set 3x20s hollow hold
DE Upper
Axel bar floor press + chains 6x5
CG Axel floor press 3x5 195
Seated CAble rows 4x8
Chest Suppoort DB rows 50lbs 3x12
Lat pulldowns 4x10
Reverse Pec Dec 5x15
ME Lower
Cambered bar box squats for a 8.5 double. I think, what is RPE, why canāt I just go balls to the wall every day.
545x2 + 8 chains, tweaked my erector on 515 but you all know what grandma says.
Iād like to point out that these were all shit, they werenāt quality reps, my bracing was off and it showed.
Cambered bar close stance low box 3x3 295
Wide stance leg press 3x12 4 plates per side
Reverse hyper 3x15 3 plates per side, given my erector it was perfect
Leg extension super set with stir the pot abs 3x20
Iām a bit behind, so here we go
Week 5 ME Upper ( ~10.5 weeks out )
Spoto press versus doubled minis 225 x 3
1 board press 3x3 225
JM Press using SSB - 3x8 bar + 70lbs
KB Skull crushers 30lbs 4x10
Close grip push ups 5 sets of max reps ( 17-23 ) superset reverse pec dec 5x15
Was supposed to be RPE 9, last rep felt 9, rest were 8-8.5
DE Lower
Belt squat 6 plates 8x2
Speed deadlift 315 10x1 RAW ( ugg ) plus 8 chains
Cambered bar good morning to low box squat 3x5 think I used 1 plate and maybe a quarter
GHR 3x8 + 25lbs
Belt squat marching 3x60s super set with deadbug hold versus band 3x20s
Special Exercise day
Spoto iso hold bar + double mini bands 3 x 60 seconds
Machine Row 5x15
Zercher triceps 6x12
Lateral raise 3x20, 3x10 + 20 partials
DE Upper ( sunday 11/17 )
Speed axel floor press + 4 chains 5x5
I vary my grips when doing speed work, if iāve never mentioned that. Close, comp, wide.
Incline DB Bench 3x10 60s
DB Rows 4x10 80s
Lat pull downs 3x12 mag grip
125 band pull aparts
ME Lower
Cambered bar + 8 chains for a solid single in briefs
555,575, 600 x 1
Close stance Cambered bar low box squat 4x3 295
Wide stance belt squat 3x12 3 plates per side
Back extension plus red band off GHR 3 x max reps
Close stance leg press 3 x40 superset with
Stir the pot 3x20
ME Upper
Spoto press against double minis worked up to 245, probably had a few more pounds in me but shut it down there.
1 board press 4x4, worked up to 255 these all felt really good, strong I dare say even.
Swiss bar dead stop skull crushers, bar plus 25 each side 3x6
KB skull crushers 4x8-10 30lbs
Mace ball cable pressdowns 3x15 each level
Bent over read delt swings 3x30 15lbs
DE Lower
Duffalo speed squats + 8 chains 10x2
Speed Deadlift 60% plus 7 chains raw 10x1
Cambered bar good morning to box squat 3x5 RPE 8.5
GHR 4x10
Belt squat marching 4x60s
Deadbug hold 4x20s between belt squats
DE Upper
Speed bench vs double mini 10x3
Close grip bench vs double mini 3x6 RPE 8.5 205
Slight incline DB bench 3x12 60s
DB rows 4x8
Lat pulldown 3x10
150 band pull aparts
Fluff/ Special exercise day
3x20 bamboo bar bench
wide grip cable rows 3x15
chain skull crushers 3-4 sets of pump
3x20 face pulls super set with 3x30 lateral raises
ME Lower
Duffalo bar + orange light and monster mini band full gear?
Worked up to 615 for what on video is relatively smooth just high because iām a cheater bitch.
Cambered bar good morning to low box squat 265 3x3 ( 90% of last week )
3x20 belt squat
3x20 reverse hyper
3 sets of leg curl until swole
3x12 buzz saw planks
Had a good bench night, will log eventually.
https://www.instagram.com/p/B5Y6nCTlj6d/
Highlight reel above. Had some solid training, watch a younger guy pull a 15lb pr then coaxed him into a 35lb total pr. He pulled a PR then wanted more, someone urged him to 5 plates from 465 I briefly explained the 2 PR system to them, told him to take a 20lb jump, he smashed it but didnāt quite lockout fully( technique issue where he leans back to lockout instead of using his glutes and hips to lockout, but that can be corrected ).
Generally if you hit a PR it should be 5-10lbs then if you know you can add 20 more pounds for a second PR, add 20 and do that, then shut it down.
Heās testing maxes for his upcoming program. Iād have different advice for a meet, but when testing maxes for a program, donāt shoot for the moon. Make realistic attempts so that you can properly execute the training program.
ME Bench in shirt, 3x3 then 2x1 plus 4 chains
Did 375 x 3, then 385 2x3
2x1 at 405
Felt good with these, solid work which is what drives my bench up.
3x6 raw 1 board 265
3x10 dips
3x30 pressdowns 60
KB skull crushers 4x12 30lbs
super set with half kneeling face pulls 4x20
Video is above