Thursday- May 18, 2023
More push lol
Paused 2 board-
45x20
135x5
185x5
225x5
280x7
280x6
Paused illegal wide bench-
230x8
Smith incline bench-
135x8
210x8
Lateral raise machine- icarian
50 2x20
90x10
Hammer strength behind the neck press
90x10
180x8
200x10
180x13
Single arm pushdowns-
30x15
45x15
60x14
Friday - May 19, 2023
Was going to be legs but got mad after DL set and left.
Leg press-
3x25
Hanging leg raise -
1x20
2x15
Deadlift-
135x5
225x3
315x2
405x1
455x5
Still going to be running push, pull legs, but really need to figure out what to do with my DL. My all time PR was 600+ in 2017 and have not come close to breaking it since despite pushing my squat and bench up probably 50+ pounds each since then. This is the longest DL plateau iāve ever had and itās getting very frustrating
Sunday - May 21, 2023
Legs
GHR-
bwx8
bw+10x8
bw+35x10
bw+25x12
SSB Front Squats-
65x10
155x8
245x8
300x10 PR
255x10
SSB Split squats -
65x8
85x8
105x12
SSB Lunges-
65x15
Precor Adductor-
70x12
100x15
Precor leg ext-
85x12
115x12
145x16
85x25
Congratulations
Appreciate it!
Tuesday- May 23, 2023
Close grip bench - index on smooth
45x20
135x8
185x5
235x3
280x5 ties pr
240x11 PR
Incline Smith bench - pinky on rings
135x6
215x9
195x12
Lifefitness lateral raise-
100x10
120x10
130x10
140x10
Hammer strength behind the neck press- pausing at bottom
90x10
200x12
180x12
Rolling Tricep ext
25x15
35x12
45x10
55x6
65x6
75x6 PR
Overhead Rope ext- pausing at bottom
70x20
Wednesday - May 24, 2023
Pullup - underhand very strict
bwx6
bw+45x8
bw+25x10
WIde overhand pullup
bw 3x10
Block pull- around 5 inch
135x5
225x5
315x5
405x1
455x6
455x6
405x11
GM-
95 2x10
105 2x10
115 2x10
Single arm row-
125 3x10
Incline DB curls-
30sx12
30sx10
Smith Upright row-
115x15
115x10
Friday - May 26, 2023
Deadlift-
135x5
225x5
315x5
405x5
405x5
405x8
405x7
Stiffleg DL-
225 6x10
Lifefitness Chest supported row-
200x12
200x12
205x12
205x12
Technogym seated leg curl
55x8
95x8
115x9
105x11
Hanging leg raise-
bw 4x15
Saturday- May 27, 2023
Paused 2 board bench-
45x25
135x6
185x5
235x5
285x8 pr
315x3
Paused illegal wide grip bench-
230x11 missed 12 pr for 3rd time in a row lol -
230x10
230x10
Dips-
bw+45x8
bw+90x8
bw+135x6
Hammer strength behind the neck press-
180x10
180x10
180x10
180x10
Overhead Rope ext - pause at bottom
75x15
Congrats!
Monday- May 29, 2023
Legs/DE Squats-
SSB Squat-
65x10
155x5
155x5
245x5
305 5x5
SSB Front squat-
245x5
265x5
295x5
GM-
105 2x10
115 2x10
125 2x10
Smith Lunges-
bar - 3x10
Tuesday- May 30, 2023
Paused bench-
45x20
135x8
185x5
225x3
275x3
305x3 PR
Paused slingshot-
335x3
350x2
Reverse Grip bench-
245x5
245x5
245x6
225x9
Tech Lat Pulldowns-
185x10
205x10
225x10
265x16 pr
Lifefitness lateral raise-
90x12
100x12
110x12
130x16 pr
Hammer Curls-
30sx5
40sx5
50sx5
60sx5
40sx13
Hammer strength behind the neck press
215x13 pr
180x14 pr
V bar pushdowns- hard machine
100x8
140x8
160x10
Dual Cable high rows-
80x15
90x15
Good upper day
congrats
Friday- June 2, 2023
Hanging leg raise-
bw 4x15
Deadlift-
135x5
135x5
225x5
315x3
365x2
415x5
415x5
415x5
415x6
415x6
Pendlay rows-
135 2x10
185 3x10, 1x11
Technogym Adductor machine-
70x15
100x12
130x15
Technogym seated leg curl
95x8
125x8
105x15
105x12
Lifefitness chest supported row
205x12
225x12
215x12
Deadlift felt like crap but did the volume
Saturday- June 3, 2023
Paused bench - against red minis
45x8
135x3
145x3
165x3
185x3
225x1 this was still pretty easy but not speed bench anymore lol
Paused illegal wide bench -
235x10
235x10
225x10
225x10
Dual cable high rows-
70x12
100x12
140x12
Pullup- close underhand
bwx10
bwx10
bwx10 wide overhand
Smith upright rows-
95x10
115x10
135x6
Hammer strength preacher curl -
45x10
95x6
70x13, 5, 3 rest paused
Hammer strength single arm preacher curl-
25 3x12
Smith French press - standing
45x10
65x10
95x10
95x12
Used a different smith (Icarian) today that I normally dont use and felt a bit heavier than the other one. Think iāll keep using it
Monday- June 5, 2023
Playing around with low bar and theyāre so awkward I figured Id focus on them again for a while lol.
Technogym adductors-
100x12
120x12
140x15
45 back ext-
bw 3x20
Low bar squats-
45x10
135x5
135x5
225x3
225x3
275x1
315x2
315x5
315x5
315x5
High Bar paused squats-
245x5
245x5
245x5
3.5 inch deficit stifflegs-
225x6
275x8
275x8
275x8
Pullups-
bwx10 close underhand
bwx10 wide overhand
bwx10
Tuesday - June 6, 2023
Paused bench-
45x25
135x8
185x5
225x3
275x3
310x2 missed 3 for pr
320x2 PR https://www.instagram.com/p/CtLKvO2ANLy/
Paused slingshot-
340x2
370xmiss at lockout lol
Reverse Grip bench
245x6
245x6
245x6
225x10 pr
Hammer strength BNP-
90x12
209x12
220x9
Smith JM-
95x12
135x8
155x8
155x8
Wednesday- Jun 7, 2023
Front squat-
45x10
135x5
185x5
225x8
225x8
225x8
Lifefitness lateral raise-
100x12
120x10
145x8 pr
135x10
Lifefitness chest supported row-
205x12
225x12
250x12 pr
225x12
Pullup- wide overhand
bwx10
bwx12
Friday- Jun 9, 2023
Technogym adductor-
100x12
120x12
140x18
Belt squat- rigged up version
90x25
132x25
176x20
Sumo Deadlift-
135x5
135x5
225x5
315x5
405x2
435x3
405x5
4 inch block pull sumo
435x10
3.5 inch deficit conventional-
405x2 lol
Technogym seated leg curl-
95x8
120x10
110x11
Ring pullups-
bwx8
bwx8
bwx10
bwx8
Low back was shot coming in and Sumo felt like crap off the floor. Going to work sumo a few weeks and bring it back up.
Saturday - June 10, 2023
Speed bench- paused against red minis
45x5
45x5
135x3
135x5
155x3
175x3
175x3
Paused illegal wide grip-
240x10
230x12 PR
Dips-
bw+45x8
bw+135x8
bw+135x6
Smith upright rows - hoist machine
95x10
115x8
135x8
Hammer strength preacher curl-
45x10
70x18, 6, 5 rest paused - pr I think
Single arm hammer strength preacher curl-
25x20
Rolling DB tricep extensions-
40sx10
50sx10
60sx20 pr
If I could figure out how to move my DL like my upper body, id be extremely happy lol. Have dropped from 195.5 to 188-189 bw and slowly going down and stlil improving pretty easy on upper