Wednesday - January 18, 2023
Paused bench-
45x25
135x5
185x5
225x3
275x1
315x1 slid up the bench so a little harder than should have been
Paused Slingshot
275x9
275x8
275x8
Close-grip bench - index on smooth
225 3x8
Cable side lateral
30x15
40x15
25x21
Smith French press/ext
55x20
75x12
95x10
115x7
Incline DB curl
30 3x10, 1x12
100 lunges each leg
Thursday- Jan 19
100 lunges each leg
Friday- Jan 20, 2023
100 lunges
Hanging leg raises-
bwx20
Deadlift-
135x5
225x4
315x3
365x2
415x1
465 4x2 hook grip
465x6 straps
Paused DL- beltless
325 2x5
Pendlay rows
225x10, 8
GHR
bwx8
bw+26 3x8
Pullups - wide overhand
bwx6
bw+45x6
bw+20x11
Saturday -Jan 21, 2023
100 lunges
Paused 2 board -
45x25
135x5
185x5
225x3
275x1
295x3
275x6, 6
Close grip bench - middle finger on smooth
235x8
225x8
225x8
Overhead rope ext - cable
40x15
70x15
100x12
120x11
1 arm db rows-
115x15
120x12
Monday - Jan 23, 2023
Hanging leg raise -
bw 2x20
Lunges - each leg
bw 3x10
SSB Squats-
65x10
155x5
245x3
305x2
345x5
345x5
345x5
4 inch deficit DL - beltless
155x5
245x5
335x10
335x10
Lunges - each leg
bw 7x10 for 100 total
100 lunges Sunday as well.
Best 5x5 was 335 with the safety. Could have probably grinded out 5x5 today but wanted to get the deficits done and get home since it was so late after work. Dropped a set on the deficits even with them being easier than first 2 weeks to rest up for heavy DLs Friday before deload.
Tues- Jan 24, 2023
Paused bench
45x25
135x5
185x5
225x3
275x1
Paused slingshot
285 3x8
Close grip - middle on smooth
235 3x8
Rear Delt row/facepull -
5x12-15
SIngle arm overhead rope ext- pause at bottom
20x12
25x12
30 2x12
Single arm lateral raise - leaning away
25x15, 13, 12, 12
PJR pullover
35x10
40x10
Lunges 100 - 100 each leg everyday this week.
Thurs- Jan 26, 2023
Facepulls -
20 4x25
Rope Pushdowns
20 4x25
Speed bench - paused against red minis
45x8, 5
135 5x5
Paused illegal wide bench
215x11
215x12
215x13
Single arm cable crossbody pushdowns
20x12
25x12
30x15
35x10
100 lunges
Friday- Jan 27, 2023
Adductors-
70x12
90x12
120x10
Deadlift-
135x5
225x4
315x3
375x2
425x1
475 4x2, 1x5
Paused DL-
335x5
Pendlay row
225x11, 10
GHR-
bwx8
bw+35x8
bw+35x7
100 lunges
Saturday- Jan 28, 2023
Facepulls -
20 4x25
Rope pushdowns -
20 4x25
Paused 2 board bench-
45x15
135x5
185x5
235x5
285x6
285x6
Close grip bench- middle finger on smooth
245x8
235x8
235x8
Single arm DB rows- each arm
120x15
120x16
Side lateral - facing away
30x10
Overhead rope ext- pausing at bottom
20x12
25x12
35x12
Incline Hammer curls
30sx10, 11
100 lunges
Sunday - Jan 29, 2023
100 lunges
Monday- Jan 30, 2023
High SSB box squat - 18 inch
65x10
155x5
245x5
295x5
335x1
385x1
425x1
445x1
475x1
Normal SSB box squat - 14 inch (just below parallel for me)
385x1
Low SSB box squat - 12 inch
245x5
Back raise -
bw 2x15
Hanging leg raise -
bw 2x20
Lunges - each leg
100
Numbers are looking good
Tues- Jan 31, 2023
Facepulls -
20 4x25
Tricep pushdowns rope -
20 4x25
Paused bench
45x15
135x8
185x5
225x3
275x1
Add slingshot - paused
295 3x8
Closegrip bench- middle on smooth
250x6
225 3x8
Lat pull downs - wide overhand
170x15
210x15
250x9
Incline tate extensions
30sx15
35sx15
40sx15
Incline hammer curls
30sx12
35sx8
40sx7
Facepulls
80x15
90x15
Single arm lateral raise - facing away
30x12
25x15
100 lunges
Thursday - Feb 2, 2023
Paused bench - against red minis
45x8
45x5
145 5x5
Paused wide grip bench
225x9
225x8
Pendlay rows-
135x10
225 4x8
Smith French press/ext-
45x20
65x15
85x15
100 lunges
Friday - Feb 3, 2023
100 lunges
Saturday - Feb 4, 2023
Paused 3 board bench-
45x20
135x8
225x5
275x5
315x5
315x5
315x5
Close grip bench- middle finger on smooth
250x7
240x8
235x8
Single arm db rows - each side
120x17
120x17
V bar pushdowns-
100x15
120x15
150x15
Cable side laterals
30x15
40x12
30x15
Single arm cable curls
30x20
40x15
100 lunges
Normally stick with 2 board but want to see if the 3board helps or not and push it for a few weeks/workouts.
Sunday - Feb 5, 2023
100 lunges
Monday - Feb 6, 2023
Lunges -
2x10
Hanging leg raise -
1x20
Adductors-
1x15
SSB Box squat - 18 inch
65x10
155x5
245x5
335x5
405x5
These are all prs by default since iāve never done a highish box-- about 2 inch above parallel for me
SSB box squat - 14 inch (right under parallel)
295x5
295x6 actually a PR and easy- 3-4 left
4 inch deficit DL - beltless
155x5
245x5
335x10
335x10
335x10
GHR -
bw 3x8
Lunges - each leg
bw 8x10 for 100 total
Tuesday - Feb 7, 2023
Paused bench
45x15
135x8
185x5
225x3
275x1
Add slingshot - paused
305x7 pr
305x7
305x8 pr
Close grip bench - middle/ring finger on smooth
250x7
245x7
235x8
Reverse fly machine-
5x20
Single arm overhead rope ext - paused at bottom
20x12
30x12
40x10
Lateral raise -
5x12-25
Preacher DB curl-
25sx12
30sx12
30sx12
30sx13
100 lunges
Wednesday - 100 lunges
Thursday - Feb 9, 2023
Paused bench - against red minis
45x8
45x5
135x5
165 6x3
Paused illegal wide bench-
185 2x20
Reverse fly machine -
5x20
Tricep pushdown- straight bar
110x12
130x12
150x13 stack on this machine lol
100 lunges
Friday - Dec 10, 2023
Precor adductor machine-
70x15
90x12
120x17
Lunges -
bw 3x10
3.5 inch Deficit Stiffleg DL
135x8
225x8
315x8
335x9
Pendlay row
235x8
235x8
Reverse fly machine -
3x22
GHR-
bwx8
bw+25x8
bw+35x6, 7, 6
Lunges -
bw 7x10 for 100 total
Saturday - Feb 11, 2023
Paused 3 board bench-
45x15
135x6
225x5
285x3
325x3
320x4
320x4
Close grip bench - middle/ring finger on smooth
250x7
245x8
Single arm DB Rows-
120x18
120x18
Overhead smith french press/ext
55x15
75x15
95x15 pr I think
Hammer curls- short/no rest between sets
25sx5
30sx5
35sx5
40sx5
45sx5
50sx5
Incline Hammer curls
30sx13
Cable side laterals - single arm
20x12
30x8
40x8
45x8
100 lunges
Monday- February 13, 2023
SSB box squat - 18 inch box
65x10
155x5
245x5
335x3
385x1
415x6 +10 and + 1 rep from last time. Pretty sure I had 8 but kept bumping the safetys from rep 2.
14 inch box - below parallel
305x6 PR
305x6
4 inch deficit DL - beltless
225x5
335x10
335x10
335x10
Was dead after work and ready go to go so left it at that. Box squat has always been weaker than my normal squat so hopefully making some progress here
Tuesday- Feb 14, 2023
Paused bench-
45x15
135x8
185x5
225x3
275x1
Add slingshot - paused
315 3x5
Wanted to try 7-8 for a PR but kept slipping up the bench and tweaked something around my scapula on the last one.
Close grip bench-
250x5 hurt to lower it
SSB JMS
65x10
115x8
155x8
155x8
175x10
Reverse fly machine -
80x15
80x15
90x18
These kind of hurt but felt better after.
Thursday - Feb 16, 2023
Facepull -
20x25
25x25
80x20
100x20
110x15
Paused Floorpress- light/for speed
45x25
135x8
225 5x5
Paused illegal wide grip bench
195x16
195x17
V bar pushdowns
110x15
130x15
150x16 stack
Cable lateral raise-
25x15
30x15
30x25
Preacher curl-
30sx15
35sx6
Friday - Feb 17, 2023
Precor adductor machine
70x15
100x12
130x13
3.5 inch deficit Stiffleg DL
135x8
225x8
315x8
365x8 pr for this height
45 Back raise/ext
135x10
155x10
155x10
155x10
Neutral grip pulldown-
170x15
Pullups - wide overhand
bw 2x10
bw+45x7
Facepulls -
100x20
110x20
Saturday - Feb 18, 2023
Paused bench-
45x20
135x8
185x5
225x3
Add 3 board - paused
285x3
320x5
320x5
320x4 slipped up bench and missed 5th
All technically PRs since iāve not done much 3 board
Close grip bench - ring finger on smooth
250x7
225x10
225x8 paused last one
Single arm DB Rows-
120x20 pr I think
120x19
Facepulls -
90x20
120x15
120x15
Cable upright rows-
100x15
100x15
110x15
110x15
Rope pushdowns -
100x12
120x12