Lifting is looking real good. How do you use a ssb for a front squat?
Friday- December 23, 2022
Pullups - wide overhand
bwx5
bw+20x8
bw+20x8
bw+20x8
Dips-
bwx10
bw+45x6
bw+90x8
bw+90x8
bw+90x8
Single arm overhead rope ext
30x12
40x12
50x12
60x12
Cable Side lateral
30x16
30x16
30x15
Got in and out after work for a quick workout. Dips were really light and easy but want to start pushing them hard again. Not sure yet if I will just start with them, do speed bench before, or just a heavy bench variation before but still push them heavy after. Will figure it out next session lol.
3 Likes
Monday - Dec 26, 2022
DEāish lower
SSB Front squat
65x10
155x5
245x3
295x2
315 5x5 pr for volumeā¦ still a 7-8 rpe on last
https://www.instagram.com/p/CmsTq31r74W/?utm_source=ig_web_copy_link
3.5 inch deficit stiffleg DL
135x8
225x8
315 2x8
Lunge-
holding 26lb kb in front rack - 3x10, 1x11
45 back raise
160 2x12
Side bends
75 2x20
2 Likes
Tuesday- December 27, 2022
Paused 2 board
45x15
135x5
185x5
225x5
275x1
305x5
320x3 PR
280x8 PR
Pullup- wide overhand
bwx8
bw+30 3x8
Dips
bwx8
bw+45x6
bw+100x8
bw+100x8
bw+100x10
Incline DB Curl-
25s 5x10
Seated French press/ext - in smith
85 5x8
Upright row - smith
95 5x8
Single arm db lateral raise - facing away
25x18
30x8 drop
20x12
3 Likes
Thursday- Dec 29, 2022
Back was achey from Monday still. Will be moving my DL day to Friday or my squat day to Sunday depending on schedule going forward to allow for more recovery. Got mad after missing the top set due to grip and it just feeling heavy in general and skipped the down set. Will rest up and repeat next week after taking it easy on squat day.
Precor adduction-
60x12
90x12
120x16
Precor abduction
80x20
110x20
140x22
Hanging leg raise
2x15
Deadlift
135x5
225x5
315x3
405 4x4
465x2 belt on
525x1 hook grip - dropped it at the top and just left it at the single
GHR-
bwx8
bw+26lb KB - 3x8
Pullups-
bwx6
bw+35 3x8
3 Likes
Great work Vincent!
1 Like
Thanks!
Friday- Dec 30, 2022
Back was just dead from DL. Planned on heavy slingshot but scrapped it at the attempted first set.
Paused bench-
45x25
135x8
185x5
225x3
Paused slingshot
275x3
325x2 back wasnāt having it
Close grip larsens-
225 2x8
Pullups-
bwx6
bw+40x7
bw+40x7
bw+40x7
Dips-
bwx8
bw+55x5
bw+110x8
bw+110x8
bw+110x8
Over head rope ext
70x15
90x8
110x8
Incline DB Curl
30s 3x8
20 min cardio - 11 incline - 3 speed - treadmill
Going to start doing some cardio and/or movement every day to help with recovery.
2 Likes
Sunday - January 1, 2022
20 min cardio - 11 incline 3 speed on treadmill - AM
PM
Speed bench- paused against red minis
45x5
45x5
135 6x5 2 each grip- normal, wide, close
Paused illegal wide grip bench-
235x6 didnt feel warmed up enough for this lol
185 3x12
1 arm DB Rows-
100x21
115x15
Overhead french press/ext in smith
45x22
65x18
85x10
105x10
105x11
Cable lateral raise - single arm
25 2x20
Incline DB Curls-
30s 2x10
3 Likes
Monday - Jan 2, 2023
Deloadish SSB front squats
Hanging leg raises
1x20
SSB Front squat-
65x10
65x5
155x5
245x3
295x2
335x5 PR @8
335x3
335x1
Paused DL- right off floor
135x5
225x5
315x3
385x2
GHR-
bwx20
3 Likes
Tuesday- Jan 3, 2023
MEāish upper
Paused floor press-
45x20
135x5
185x5
225x5
275x5
295x4 pr
275x5
275x5
Dips-
bw+45x8
bw+90x6
bw+135x8
bw+115 5x8
Mag grip pulldowns
170x10
190x10
210x10
Smith Overhead french press/ext
45x25
65x15
85x12
105x10
115x6 drop
85x9
Incline DB Curl
25sx12
30sx10
35sx8
Dumbell kickbacks
15 2x20
Cable lateral raise -
30x20, 15, 16
Friday - easy shoulder workout after some cardio
Smith Upright rows-
4 sets 8-20
Cable lateral raises -
3 sets 12-15
3 Likes
Sunday - January 8, 2023
DE Upper
Paused bench - against red minis
45x5
140x5 forgot the 5 on one side lol
145 5x5
Paused illegal wide grip bench-
195 4x12
Single arm DB rows- each arm
100x25
115x16
Overhead french press/ext in smith
45x20
65x15
85x10
105x12 pr
105x13 pr
Cable side laterals
30x12
40x12
Cable curls-
30x15
40x14
100 lunges each leg- also done 100 lunges everyday since Saturday
2 Likes
Monday - Jan 9, 2023
Hanging leg raise-
bw 2x20
SSB Squat-
65x10
65x5
155x5
245x5
295x2
325 5x5
4 inch deficit DL - beltless
135x5
225x5
315 3x10
Lunges -
100 each leg with BW
Squats felt good after doing fronts a few weeks. I think the deficit DL was about 4 inch as I raised it slightlyā¦bar was almost touching my feet lol.
3 Likes
Tuesday - Jan 10, 2023
100 lunges
Wednesday- Jan 11, 2023
Paused floor press
45x25
135x8
185x8
225x3
275x3
305x3 pr
285x5
285x4
Dips-
bw+45x8
bw+90x6
bw+145x5 stopped because had the chain wrong and kept swaying
bw+145x8
bw+125x8
bw+125x8
bw+125x8
bw+125x8
Overhead V bar cable ext
70x15
110x12
130x12
150x14 pr
Side laterals - cable
30x12
40x14 drop
25x8
100 lunges
3 Likes
Well done
1 Like
Ty sir!
1 Like
Friday - January 13, 2023
Hanging leg raises
bwx20
Deadlift -
135x5
225x4
315x3
365x2
405x1
455x2
455x2
455x2
455x2
455x6
Paused DL - beltless
315x5
315x5
Pendlay rows -
225x8
185x12
GHR-
bwx8
bw+26x11
bw+10x12
Pullups- wide overhand
bwx8
bw+45x6
bw+20x10
100 lunges
Also did 100 lunges each leg Thursday and today(Saturday).
4 Likes
Sunday- January 15, 2023
DE upper
Paused bench - against red minis
45x5
45x5
135x5
155 5x5
Paused illegal wide bench
205 4x12
1 arm DB rows- each arm
115x20
115x20
Overhead DB French press/ext
40x18
60x12
80x12
80x11
Band pushdowns- red mini
2x25 overhand
2x25 underhand
Upright rows smith
95x15
115x14
100 lunges each leg- this has been everyday thing just havenāt logged it.
3 Likes
Monday- January 16, 2023
Hanging leg raise-
bwx20
GHR-
bwx8
Lunges- each leg
bw 4x10
SSB Squats-
65x10
155x5
245x5
295x2
335 5x5
4 inch deficit DL - beltless
135x5
225x5
325 3x10
Lunges - each leg
bw 6x10
3 Likes