congrats
3 Likes
Saturday- March 11, 2023
Paused 2 board bench-
45x20
135x5
185x5
225x5
275x1
305x4
300x5
Close grip bench - ring on smooth
225x10
225x10
225x10
Face pulls -
50x15
100x15
100x20
100x20
Overhead French press/ext in smith
45x20
65x15
85x8
105x8
125x6 pr
Preacher DB curl
25x10
35x10
All the rows the day before made it tough to bench. Had no pop out the bottom but decent day either way.
4 Likes
Sunday - March 12, 2023
SSB Front squats -
65x10
155x5
245x3
265x8
265x8
265x8
Leg ext -
70x15
80x15
90x15
100x15
100x15
Lying leg curls -
70 4x15
Ab machine -
100x20
120 2x15
Adductors-
1x20
3 Likes
Tuesday- March 14 2023
Paused bench-
45x20
45x15
135x8
135x3
185x5
225x3
275x1
Add slingshot - paused
315x5
315x6
315x7 PR
https://www.instagram.com/p/Cp0TtBiAaFV/?utm_source=ig_web_copy_link
Close grip bench paused - ring on smooth
225x8
225x8
225x8
225x8
Single arm reverse grip pushdown
20x20
25x20
30 2x20
Hammer curls-
30sx5
40sx5
50sx5
60sx7 drop
45sx8 drop
30sx8
Seated BNP- smith machine
45x20
95x20
95x20
3 Likes
Saturday - March 18, 2023
Precor adductors-
70 2x20
DL-
135x5
135x3 cleans
135x3 cleans
225x3
225x2
315x2
405x1
455x1 hook
495x6 2 off my best and could have grinded another 1-2. Best this has felt in last 2 years so hopefully keep the momentum up.
https://www.instagram.com/p/Cp8_Jl-AaR6/
Paused DL- right off floor
405x6 pr @8
3.5 inch deficit Stiffleg DL-
315x8
Paused squats-
45x10
135x5
225x5
225x5
BB Rows-
135x10
225x15
225x15
225x15
225x15
2 Likes
congrats. that leg drive!
2 Likes
Appreciate it. Need all the help from my legs I can get for bench lol
1 Like
Thisā¦
And then this!
Awesome work!
3 Likes
Appreciate it! Trying
1 Like
Sunday - March 19, 2023
Adductors -
70x20
SSB Front squats-
65x10
65x5
155x5
245x4
275x8
275x8
275x8
Paused floor press-
45x20
135x8
185x8
225x8
275x6
Leg ext-
5x15
Lying leg curls-
5x15
Ab machine-
4x15
3 Likes
Tuesday- March 21, 2023
Band facepulls -
4x25
Band pushdowns-
4x25
Paused bench-
45x20
45x15
135x8
185x5
225x3
275x1
Add slingshot paused-
325x5
325x5 missed 6
330x5 PR
https://www.instagram.com/p/CqE_i7aMIEX/?utm_source=ig_web_copy_link
Close grip bench paused - ring on smooth
235x8
235x8
235x8
Hammer curls-
30sx5
40sx5
50sx5
65sx5 drop
40sx12 drop
25sx12
Single arm reverse grip pushdowns-
20x15
25x15
30x15
35x15
Seated Behind the neck press - smith
45x20
105x15
105x15
Cable upright rows-
100x15
120x15
130x15
130x15
3 Likes
Thursday - March 23, 2023
Facepulls -
25 3x25
Rope pushdowns -
25 3x25
Speed bench - paused against red minis
45x8
135x5
155x5
155x5
155x5
155x5
Paused illegal wide bench-
195 2x17
Facepulls -
100x15
Pushdowns -
100x15
3 Likes
Friday- March 24, 2023
Waited until 9pm to lift with some people and they canceled last minute so got in at 10pm to lift by myself in an empty gym lol.
GHR-
bw 3x8
Squat-
45x10
135x5
225x5
275x3
315x2
365x1
415x3 PR
I hate straight bar squats anymore. Shoulders hurt and cause me to keep getting tipped forward but still managed a PR with straight bar. Really wanted 4 or 5 though.
Pause squats -
285 2x3
4 inch deficit DL - beltless
145x5
235x5
325x5
325x5
Barbell rows-
135x10
225x12
275x10
245x10
Today (Saturday) is more bench then Sunday for the rest of legs.
4 Likes
Outstanding. Congrats on your PRās.
2 Likes
Appreciate it sir!
1 Like
Saturday - March 26, 2023
Paused 2 board-
45x25
135x5
185x5
225x5
275x3
315x4
315x4
315x4
315x4 matches pr and able to do 3 sets so a nice volume PR.
Paused close grip bench- ring on smooth
245x8
245x8
245x7
Wide neutral pulldowns-
170x10
210x10
Cable curls-
80x12
100x12
120x10
150x9
Cable Upright rows-
100x15
130x15
140x15
Smith behind the neck press-
45x25
105x20
105x16
3 Likes
Sunday - March 26, 2023
Hanging leg raise-
5x15
Seated calf raise-
5x15
Front squat-
45x10
135x8
185x5
225x5 beltless
275x3 belt
225x5 paused
Need to get used to using the straight bar for these again. Ssb fronts are nice but a little different and a lot easier.
Paused leg press-
220x15
308x15
396x15
Lying leg curl-
60x15
80x15
90x15
100x15
Went to a different gym to use the leg press instead of leg extensions. The paused leg press seemed to help a ton the last time I tried pushing my squat so will throw it back in and the leg ext seem to be bothering my knees anyway. Also going to try to push the front squats with the straight bar for the next few weeks.
3 Likes
Tuesday - March 28, 2023
Facepulls -
25 3x25
Rope pushdowns -
25 3x25
Paused bench-
45x20
135x8
185x5
225x3
275x1
Slingshot paused-
315x1
335x3
335x3
335x3
Close grip bench - ring on smooth
230x8
230x10
Reverse fly
70x15
90x20
105x18
Hammer curls-
30sx5
35sx5
50sx5
55sx10 drop
40sx6 drop
30sx6
Smith JM
95x12
135x6
155x6
175x6
200x6
145x13
Seated BNP - smith
45x22
95x20
115x12
Single arm reverse pushdowns-
20x12
30x12
40x12
Cable side lateral
25x25
Run down this week and back and arms felt weak. Low back achey as all hell since using that leg press from Sunday.
4 Likes
Thatās a lot of (big!) benchingāmy chest is pumped just from reading all that. Nice work!
1 Like
Friday - March 31, 2023
Low back has been achey all week and thought itd be good by today but could feel it warming up. Had no pop off the floor at all. Missed my reps by 2 but know what to change next week and wont be repping out DLās anyway.
Precor adductors-
70x15
70x20
DL-
135x5
135x3 clean
135x3 clean
225x3
225x2
315x2
405x1
465x1 hook
515x4 straps
https://www.instagram.com/p/Cqf9c73AUNM/
Paused Squats -
45x20, 10
135x5
135x5
225x3
255 3x3
BB Rows-
135x10
225x12
255x13
255x12
Wide grip lat pulldowns-
150x15
190x10
230x10
5 Likes