Tuesday - April 25, 2023
Close grip bench- middle on smooth
45x20
135x8
185x5
225x2
275x6 ties pr
275x6
320x1 this was max today. Wanted a double to beat my 315x2 but not happening lol
Paused Wide Grip bench-
225 4x10
Dips-
bw+45x8
bw+90x8
bw+135x7
bw+100x11
Incline Bench smith-
135x15
185x12
Cable lateral raise -
25-30 5x15
Single Arm Cable curl-
25x15
30x15
40x15
45x15
50x15
Tricep pushdowns rope -
70x15
80x15
90x15
100x15
Friday - April 28, 2023
This was supposed to be my last heavy DL but im still not recovered apparently. I was trying to peak over 8-10 weeks. Pretty sure I peaked weak 5 lol. Think itās time to back it down and push volume a while.
Precor adductors-
70x12
100x12
140x12
Leg press - pin loaded
2x25
DL-
135x5
225x3
225x3
315x2
405x1 this felt wayy heavier than normal and didnt feel like deadlifting
Pullups - wide over hand
bw 10x10 for 100
Single arm DB rows-
100x12
100x12
125x10
125x10
Will do a push workout tonight then legs Monday. Afterwards, will do a push, pull, legs while cutting some weight.
Saturday- April 29, 2023
Paused 2 board bench-
45x20
135x8
185x5
225x5
275x8
Paused wide grip bench-
230x11 PR maybe? never do more than 10
Dips-
bw+45x8
bw+90x8
bw+135x8
bw+100x12
Smith behind the neck press-
45x20
65x15
85x10
105x10
125x14
115x17
Precor rear delt machine-
80x12
90x12
100x12
110x12
120x12
Single arm over head rope ext - pause at bottom
20x12
30 3x12
Single arm lateral raise - cable
30x20
Monday- May 1, 2023
Feel like my strength kind of fell off completely after the front squat workout on April 16 for lower lolā¦ These were limit and down a bit from last time.
SSB Box squat - 18 inch
65x10
155x10
245x5
335x5
385x5
385x5
335x6
SSB Squat-
245x10
245x11 miscount
GHR-
bw 2x10
bw+10 2x10
Precor leg press - pin loaded
100x15
160x15
200x15
240x15
280x15
My endurance is crap right now(too fat) so will be pushing reps. Meant for 10+ at 385 but weaker than I thought. Will keep volume up the next 2-3 months and cut down in bodyweight.
Wednesday - May 3, 2023
Push-
Close grip bench- index on smooth
45x20
45x20
135x8
185x5
225x3
275x7 pr
280x5 pr
Smith incline - pinky on ring
135x10
185x3
195x12
205x8
Lifefitness side lateral machine-
100x10
120x15
100x18
Hammer strength behind neck press-
90x10
180x8
180x10
Rolling DB extensions-
30sx15
40sx10
50sx10
60sx10
70sx12 PR
V Bar pushdowns-
140x10
140x13
Thursday -May 4, 2023
Pull workout
3.5 inch deficit stiffleg deadlift
135x8
225x8
315x8
335x10
315x10
Pullup - wide overhand
bw 5x10
Single arm DB rows-
100 3x15
Precor rear delt machine-
80 1x20, 3x15
Hammer Curls- forarms dead
30sx5
40sx5
50sx5
Precor preacher curl-
50x20, 15
Facepulls -
100x15, 20
Happy cake day
Ty. Had to go look to figure out what that even was lol.
Sunday - May 7, 2023
Got stuck at work and couldnt get to the gym so these are couple days late.
SSB 18 inch box squat-
65x10
155x5
245x5
335x3
405x3
385x5
SSB 14 inch box - right below parallel
295x7 PR left some in the tank
SSB Bulgarian split squats
65x8
85x8
95x8
105x8
GHR
bwx8
bw+10x8
bw+25x8
bw+35x8
Not sure why the high box is so hard and strength is down quite a bit on it. The low box felt stronger than when the high box was better.
Started 100 lunges a day again. 20 down will finish tonight at gym.
Monday- May 8, 2023
Push-
Paused 2 board-
45x20
135x8
185x5
225x5
275x8 kept sliding and missed 9
275x9 PR still sliding but not as bad. WIll bench at other gym next time
Paused illegal wide-
225x12 pr
Dips-
bw+45x8
bw+90x5
bw+100x10
bw+135x8
bw+105x11
Incline smith- pinky on rings
135x5
185x3
205x10
Side laterals-
25sx15
35sx12
45sx8 drop
25sx12 drop
15sx8-10
100 lunges
well done
Tuesday- May 9, 2023
PULL
RDL-
45x8
135x8
225x8
315x8
405x8 belt
315x8
Single Arm DB row-
125x16
125x15
Underhand mag grip pulldowns-
150 5x10
Seated wide cable row for upperback/delts
100 2x15
Cable upright row-
100x15
110x15
130x15
130x15
Precor preacher curl
55x20, 15, 15
Thursday - May 11, 2023
Push/speed bench
Paused bench- against red minis
45x8, 5
135x5
155x5
175x5 still fast was using mainly as warmup
Paused illegal wide bench-
230x11
230x11
Hammer strength flat/decline of some kind
264x12
352x12
Hammer strength behind the neck press - pause at bottom
180x12
180x12
V bar pushdowns-
100x15
120x15
140x15
Friday- May 12, 2023
Deadlifts
Deadlift-
135x5
225x3
315x2
405x1
440x8
3.5 inch deficit- beltless
405x6
405x6
3.5 inch deficit stiffleg
315x6
Technogym lat pulldown-
185x15
205x12
225x12
Lifefitness single arm row-
125x10
135x10
135x10
Pullups- neutral medium grip
bwx10
Technogym seated leg curl
85x10
105x10
Hanging leg raise-
bw 3x15
Sunday - May 14, 2023
Paused bench-
45x20
135x8
185x5
235x5
285x4 pr
315x2 pr https://www.instagram.com/p/CsRGotTgOsa/
Paused slingshot-
315x2
350x1 wanted 2-3 but slid up on bench so racked it after first one
Reverse grip bench-
225 5x8
Smith incline-
135x10
210x7
Chest supported T bar row
90 2x12
135 2x12
Side lateral machine-
100x12
120x16
100x20
Tricep ext machine-
80x6
90x6
100x6
110x6
80x10
Pretty happy with this with how sore my back was and how heavy everything felt.
great work
Ty sir!
That first one was smooth like butter, and I love the way you fought the second one up! Impressive, all the way around.
Monday- May 15, 2023
Squat continues to frustrate me. Strength on it still down quite a bit. Will be front squatting 2nd day this week for more volume.
Hanging leg raises-
bwx15
SSB 18 inch box squat-
65x10
155x5
245x5
335x5
385x1
425x1
445x1
355x7
SSB 14 inch box - below parallel
295x5
295x5
4 inch deficit stiffleg DL
225x5
275x8
275x8
Pullups - wide overhand
bwx6 + 2-3 muscle ups playing around (too fat for them really atm lol)
bw+25x6
bw+50x5
Precor preacher curl machine-
55x21
55x20
55x15
Tuesday- May 16, 2023
Push
Standing OHP-
45x15
95x8
135x5
135x5
135x8
135x8
Dips-
bw+45x8
bw+90x8
Rear delt machine-
85x30
105x22
Single arm overhead rope ext - pause at bottom
20x12
30 4x12
Cable upright row
90x15
110x15
130x15
150x18