Getting ready for a meet on 3/7/20 in Conway,
Monday 1/7/20 Squats(WK 1)
Squats
45x5, 3 sets
135x3
225x3
275x2
315x1
365x1
425x2, 4 sets(briefs, belt)
Added Reverse strong bands(blue)
455x3
545x3
SSB Squats
185x5
205x5
215x5
Glute-Ham Raises
BWx3x8
Adductor/Abductor
95x2x20(in & out)
Calves
Abs
Wednesday 1/8/20 Bench(WK 1)
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
275x1
300x2, 4 sets(added Slingshot)
Added reverse green bands(average)
340x3
365x2
POR-Grip Bench Press vs doubled Light bands(purple)
115x3
115x2
This felt heavy AF!!
Pec-Dec Flyes
65x20
80x20
Reverse Pec-Dec Rear Delt Flyes
45x15
60x15
85x15
Triceps Pushdowns/Hammer Curls
80x20/20x15
110x20/30x15
That was it, felt fried after this!!
Friday 1/10/20 Deadlifts(WK 1)
Reverse Hypers 2 sets of 15
Deadlifts- hook grip(gym finally got a deadlift bar!!)
135x5
225x3
275x1
315x1
360x1, 6 sets(3 sets conv, 3 sets sumo) belt
Added reverse average(green) bands
465x1, 2 sets(should’ve set the bands up higher as they gave very little assistance off the floor)
Stiff-Legged Deadlifts
245x6, 2 sets
Bent-Over Barbell Rows
135x10
185x10
205x10
135x10
Pulldowns
Wide-Grip
100x12
115x12
Reverse-Grip
130x12
145x12
For some reason I can’t do very heavy wide grips anymore as it feels like something in my shoulder and upper back is gonna rip off
Monday 1/13/20 Bench(WK 2)
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
320x3, 4 sets(Slingshot)
Added reverse average(green) bands
365x3
POR Bench Press(vs light(purple) bands)
95x5
110x5
125x3
Low-Incline DB Flyes
25x12
35x12
45x8
Face Pulls
50x15
60x15
70x15
Reverse Pec-Dec Rear Delt Flyes
40x15
55x15
70x15
Rolling DB Extensions
30x12
35x12
40x8
One-Arm Reverse-Grip Fat-Bar Pushdowns
30x15
40x15
50x15
Abs
Wednesday 1/15/20 Squats/Deadlifts(WK 2)
Squats
45x5, 3 sets
135x3
225x3
275x2
315x1
365x1
405x1 briefs, belt
455x2, 4 sets
Added reverse strong(blue) bands
550x3
605x2
Deadlifts- hook grip(left briefs on)
225x1
315x1
385x1, 6 sets(sumo)
Going back to my old briefs on deadlifts. Do not like using Predators on these
225x6, 2 sets(stiff-legged)
SSB Close-Stance Pause Squats
137x6
157x6
177x6
1-Legged Lying Leg Curls
40x15
55x15
70x8
Calves
Abs
Friday 1/17/20 Accessory(WK 2)
Reverse Hypers
V-Bar Pulldowns
Bent-Over Barbell Rows
135x8
185x8
205x8
215x8
225x6
Neutral-Grip Pulldowns
75x12
100x12
125x12
150x12
One-Arm Nautilus Rows
65x15
80x15
95x15
Barbell Shrugs
295x6
315x6
335x6
4-Way Neck Machine
20x2x20(all 4 sides)
Ez-Bar Curls
55x3x12
Incline DB Curls
15x12
17x12
20x12
Forearms
Abs
Monday 1/20/20 Bench(WK 3)
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
315x1 slingshot
340x2, 3 sets(added Inzer Denim) some reps touched, some didn’t
Added reverse average(green) bands
365x3
405x2
POR-Grip Bench Press vs Dbl Mini bands
135x5
145x5
155x5
Decided to use more bar weight and less band tension today
Pec-Dec Flyes
60x20
75x20
Face Pulls
50x15
60x15
70x15
Reverse Pec-Dec Rear Delt Flyes
45x15
60x15
75x15
Triceps Pushdowns
100x20
120x20
140x15
Rolling DB Extensions
25x10
30x10
35x6
Wednesday 1/22/20 Squats/Deadlifts(WK 3)
Squats
45x5, 3 sets
135x3
225x3
275x2
315x1
365x1
405x1 Briefs, Belt
455x1
485x2, 3 sets(Suit bottoms) some reps were right at depth, some wasn’t
Added reverse strong(blue) bands
585x3
635x3
Deadlifts- hook grip
135x3
225x1
315x1
365x1 belt
410x1, 4 sets(briefs, belt)
That was it. Squats felt strong, deadlifts felt heavy
Friday 1/24/20 Accessory(WK 3)
Chest-Supported DB Rows(on Incline)
55x12
60x12
65x8
70x6
Neutral-Grip Pulldowns
110x12
125x12
150x8
175x5
One-Arm Hammer-ISO Rows(plate loaded)
45x10
90x10
115x10
125x10
Scapular Shrugs(on row machine)
3 sets of 12(can’t remember weights)
4-Way Neck Machine
25x2x15(all 4 sides)
Incline DB Curls
17x12
20x12
22x12
Ez-Bar Curls
40x12
50x12
60x12
Forearms
Abs
Monday 1/27/20 Bench(WK 4)
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
315x1 added Shirt
335x1
360x1, 3 sets
Added reverse average bands
405x1
POR-Grip Bench Press vs Dbl Light Bands
45x5 added bands
115x3, 3 sets
Reverse Pec-Dec Rear Delt Flyes
100x12
115x12
130x12
Rope Pushdowns
80x15
90x12
100x10
One-Arm
30x15
40x15
Abs
Wednesday 1/29/20 Squats/Deadlifts(WK 4)
Squats
45x5, 3 sets
135x3
225x3
275x2
315x1
365x1 belt
405x1 added briefs
455x1
515x2, 3 sets(suit/straps down, knee wraps)
Added reverse average bands
545x3
Deadlifts- hook grip
225x1
315x1
405x1 briefs belt
440x1, 4 sets(suit/straps up)
45 Degree Hyper Extensions
BWx10
BWx10 mini band
BWx6, 2 mini bands
Calves
Abs
Friday 1/31/20 Accessory(WK 4)
Chest-Supported DB Rows(on Incline)
30x2x10(warm-up)
60x10
65x10
70x10
75x8
Wide-Grip Pulldowns
100x12
120x12
140x12
160x12
Barbell Shrugs
315x10
335x8
365x8
Neck Harness(on cables)
40x2x20(front & back)
Hammer Curls
30x15
35x15
40x15
One-Arm
20x12
25x12
Abs
Monday 2/3/20 Bench(WK 5)
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
315x1 Slingshot
350x1 added shirt
380x1, 2 sets
Added reverse light bands
425x1
All sets were very easy and fast today!!
POR-Grip Bench Press vs doubled light bands
95x3, 2 sets(this was heavy AF with the bands)
Pec-Dec Flyes
75x20
90x20
Face Pulls(on lat pulldown)
80x15
95x15
110x15
Reverse Pec-Dec Rear Delt Flyes
75x15
90x15
105x15
V-Bar Triceps Pushdowns
90x20
110x20
130x15
Rolling DB Extensions
30x3x10
Abs
Wednesday 2/5/20 Squats/Deadlifts(WK 5)
Squats
45x5, 3 sets
135x3
225x3
315x1
365x1 belt
405x1 Briefs
455x1
495x1 suit/straps down
545x1, 2 sets(full gear)
Deadlifts
225x1
315x1
405x1 briefs, belt
465x1, 2 sets(full gear)
1-Legged Lying Leg Curls
30x15
40x15
50x15
Calves
Abs
Friday 2/7/20 Accessory(WK 5)
Chest-Support Rows(plate loaded)
25x12
35x12
45x12
55x12
65x12
Nautilus Pulldown Machine
110x12
125x12
140x12
155x12
One-Arm Seated Cable Rows
50x12
60x12
70x12
Scapular Shrugs(on row machine)
100x12
110x12
120x12
4-Way Neck Machine
30x2x15(all 4 sides)
Incline DB Curls
15x12
17x12
20x8
Reverse Barbell Curls
25x2x20
Hammer Curls
15x20
17x20
That was it. My lower back is still sore from Wednesday, so I did exercises that are low back friendly. Also my bicep tendons have been aching so that’s the reason for the high rep reverse curls & hammer curls
Monday 2/10/20 Bench(WK 6)
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
315x1 Slingshot
365x1 added shirt
405x1
POR-Grip Bench Press vs Dbl Mini Bands
115x5
135x5
155x5
Pec-Dec Flyes
95x20
110x20
Face Pulls(on Lat-Pull)
100x12
110x12
120x12
Reverse Pec-Dec Rear Delt Flyes
55x15
70x15
85x15
Triceps Pushdowns
100x20
120x20
140x20
Rolling DB Extensions
25x8
35x2x6
Abs
Wednesday 2/12/20 Squats/Deadlifts(WK 6)
Squats
45x5, 3 sets
135x3
225x3
275x2
315x1
365x1 belt
405x1 briefs
455x1
495x1 suit/straps down
545x1 full gear, this is my planned opener
575x1 planned 2nd attempt
Deadlifts- hook grip
225x1
315x1
405x1 briefs, belt
455x1 full gear, planned opener
490x1 this is around a planned 2nd attempt
All weights felt good. This has been one of my best training cycles so far. I feel I peaked out correctly. Next week I’ll hit my planned opener’s for squat and bench, then I’ll do a deload week and then it’ll be show time
Friday 2/14/20 Accessory(WK 6)
Chest-Supported DB Rows(on incline)
30x12
40x12
50x12
60x10
70x8
Neutral-Grip Pulldowns
100x12
110x12
125x12
140x12
Face Pulls(on dual cables)
40x15
50x15
60x15
4-Way Neck Machine
20x2x20(all 4 sides)
Hammer Curls
15x20
17x20
20x20
Reverse Barbell Curls
25x3x20
Calves
Abs
Sunday 2/16/20 Bench(WK 7)
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
315x1 Slingshot
365x1 Shirt(planned opener)
POR-Grip Bench Press vs Dbl Light Bands
95x6
115x3
Reverse Rear Delt Pec-Dec Flyes
60x15
70x15
85x15
V-Bar Triceps Pushdowns
70x20
90x20
110x20
That was it. I’m on call for work next week, so my gym days are gonna be messed up
Tuesday 2/18/20 Squats/Deadlifts(WK 7)
Squats
45x5, 3 sets
135x3
225x3
315x1
365x1 belt
405x1 briefs
495x1 suit/straps down
545x1 full gear, planned opener
Speed Deadlifts- hook grip
135x3
225x3
315x3
1-Legged Standing Leg Curls
50x20
65x20
80x20
Calves
Abs
This is the last heavy squat session. Now time to rest up