Tuesday 9/3/19 SQ/DL(WK 3)
Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x1
365x1 belt
435x3, 4 sets(briefs, knee wraps)
Deadlifts- hook grip
225x2
275x2
315x2
370x3, 3 sets(belt)
Lying Leg Curls
40x20
50x20
65x20
Calves
Abs
Monday 9/9/19 Bench(WK 4)
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1 added Slingshot
315x1
340x3 added Inzer Denim shirt(didn’t touch)
340x3, 2 board
340x3, 1 board
Close-Grip Decline Press
185x6
205x5
225x6
Pec-Dec Flyes
45x20
60x20
Reverse Pec-Dec Rear Delt Flyes
50x15
65x15
80x15
DB V Raises
10x15
15x15
Lying DB Skullcrushers
35x12
40x10
45x6
One-Arm Nautilus Machine Curls
3 sets of 20, 15, 10
4-Way Neck Machine
20x2x20(front)
30x2x20(back)
25x2x20(sides)
Gonna take awhile to get used to the shirt again!!
Tuesday 9/10/19 SQ/DL(WK 4)
Squats
45x5, 2 sets
135x3
185x3
225x3
275x3
315x3
365x1 belt
405x1 briefs
465x3, 3 sets(knee wraps)
Deadlifts- hook grip
225x2
275x2
315x2
365x2
395x3, 3 sets(belt)
Lying Leg Curls
40x15
50x15
65x15
1-Legged Nautilus Leg Press
200x15
240x15
300x15
Adductor/Abductor Machine
95x2x20(in & out)
Calves
Abs
Happy anniversary. Hopefully she appreciates how important your bench Is!
Using gear to just change it up?
Trying to get ready for a meet in October
Thursday 9/12/19 Bench(WK 4)
Illegal-Wide Grip Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
175x8
185x8
195x8
Low-Incline DB Flyes
25x12
27x12
30x12
Face Pulls(on pulldown)
60x15
75x15
90x15
DB Upright Rows
20x12
25x12
30x12
One-Arm Rope Pushdowns
40x3x15
One-Arm Hammer Curls
20x15
25x15
30x15
4-Way Neck Machine
15x20(all 4 sides)
Friday 9/13/19 SQ/DL
Close-Stance SSB Squats
45x5, 2 sets
135x5
185x5
205x5
225x5
Romanian Deadlifts
135x10
185x10, 3 sets
Reverse-Grip Barbell Rows
135x12
155x12
185x12
205x10
135x12
Neutral-Grip Pulldowns
90x12
110x12
130x12
One-Arm Machine Rows
3 sets of 15
Williams Shrugs(on row machine)
90x15
110x15
130x15
That was it. I could really tell that I wasn’t recovered from squats and deadlifts on Tuesday. Think I’m gonna put heavy deadlifts on Friday and squats on Tuesday, that way I can split it up
Monday 9/16/19 Bench(WK 5)
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
275x1
315x1 Slingshot
335x6 Inzer Denim(added Shoulder saver attachment on bar)
365x2, 2 sets
Close-Grip Decline Press
205x6
225x6
245x4
Pec-Dec Flyes
60x20
75x20
90x20
Rear DB Raises
15x12
20x12
25x12
Side Machine Raises
3 sets of 15
JM Triceps Press
45x15
55x15
65x15
V-Bar Triceps Pushdowns
70x20
80x20
I got to reevaluate my bench and scale my numbers down. I won’t get the total I had hoped for but hopefully I’ll PR in the squats and deadlifts
Tuesday 9/17/19 Squats(WK 5)
Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x2
365x1 belt
405x1 briefs
455x1
495x2, 3 sets(suit/straps down)
Close-Stance SSB Pause Squats
135x5
155x5
185x5
These were hard
Lying Leg Curls
40x20
50x20
65x20
Adductor/Abductor
95x2x20(in & out)
Calves
Abs
Thursday 9/19/19 Accessory(WK 5)
Seated Cable Rows
2 sets of 15(warm up)
90x12
110x12
140x12
170x12
Neutral-Grip Pulldowns
75x12
90x12
110x12
130x12
One-Arm DB Rows
60x12
70x12
80x12
Seated DB Shrugs
40x3x12
Reverse Rear Delt Pec-Dec Flyes
75x12
90x12
115x12
4-Way Neck Machine
20x2x15(front)
30x2x15(back)
25x2x15(sides)
Hammer Curls
27x15
30x15
35x15
One-Arm Nautilus Machine Curls
50x15
65x15
80x12
Grip work
Shoulder are still sore from Monday, so I decided to just do pulling movements.
Friday 9/20/19 Deadlifts(WK 5)
Close-Stance Squats
45x5, 2 sets
135x1
185x1
225x1
275x1
315x1
365x1
Deadlifts- hook grip
225x3
275x2
315x2
365x2
405x1
420x2, 3 sets(suit, briefs, belt)
T-Bar Rows
55x12
80x12
115x10
Machine Pulldowns
90x12
110x12
130x12
Calves
Abs
Deadlifts was very easy today. Got to get used to the suit though
Sunday 9/22/19 Bench(last attempt at trying to bench)
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
275x1
315x1, Slingshot
345x1 Shirt
That’s it for benching. I’m by myself and don’t have anyone to help me with Bench, gear, spotting etc other than my wife, and she can’t give the best handoffs when the weights get heavier. Lifting by myself makes things very difficult and scary, so I’m done with benching for awhile. Gonna switch my training up and do something different for awhile
Monday 9/23/19 Squats(WK 6)
Squats
45x5, 2 sets
135x3
185x3
225x3
275x3
315x2
365x1
405x1 briefs, belt
455x1 wraps
480x2, 2 sets(suit straps down)
Squats were very easy. Having to switch back to my single ply gear. Multi ply is just to damn hard to work with training alone. So as of right now the plan is to compete in single ply. Didn’t do any Accessory work, on call for work so I had to make it quick
Wednesday 9/25/19 Bench(WK 5)
Rotator Cuffs
Pec-Dec Flyes
Illegal-Wide Grip Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
185x6
195x6
205x6
Pec-Dec Flyes
60x20
70x20
80x20
Wide-Grip Pulldowns
90x15
110x15
130x15
150x15
Face Pulls
80x15
90x15
100x15
Ez-Bar Curls(w/arm blaster)/Rolling DB Extensions
65x10/25x12
65x10/30x12
65x12/35x13
Neck Harness
20x20
30x20
Front & back
Grip work
Thursday 9/26/19 Deadlifts(WK 6)
High-Bar Close-Stance Squats
45x5, 3 sets
135x1
185x1
225x1
275x1
315x1
365x1 belt
Deadlifts- hook grip
135x3
225x3
275x3
315x3
365x3
405x1 belt
445x2, 2 sets(briefs, suit)
Bent-Over Dumbbell Rows
55x12
60x12
65x12
Reverse-Grip Pulldowns
110x12
130x12
If anyone that cares or is interested I have had to take some time out of the gym. Trying to train with the gear by myself caused me to strain my shoulders benching. Making geared or raw benching almost impossible. And the heavy squats didn’t help my shoulders any either. Guess I’m gonna have to embrace the raw lifting from here on out. So as of right now raw strength and building muscle mass is gonna continue to be my main goals
Monday 10/14/19 Bench(WK 2)
Rotator Cuffs
Pec-Dec Flyes
Bench Press
45x12, 2 sets
95x8
135x5
185x3
220x5, 4 sets
Added shoulder save to bar
235x6, 2 sets
Low-Incline DB Flyes
45x10
55x10
65x10
75x6
Pec-Dec Flyes
60x20
75x20
Reverse Pec-Dec Rear Delt Flyes
70x15
85x15
100x15
115x15
DB V Raises
10x15
12x15
15x15
Fat-Bar Triceps Pushdowns/Hammer Curls
80x20/20x15
90x20/25x15
100x20/30x15
Tuesday 10/15/19 Squats/Deadlifts(WK 2)
Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
320x3, 4 sets
Deadlifts- hook grip
225x2
275x2
315x2
345x3, 2 sets
370x3, 2 sets
Stiff-Legged Deadlifts
225x6
245x6
1-Legged Nautilus Leg Press
140x20
200x20
260x15
1-Legged Lying Leg Curls
30x15
40x15
50x15
Calves
Abs
Monday 10/21/19 Squats/Deadlifts(WK 3)
Warm-up
Leg Extensions
Lying Leg Curls
Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x3
345x2, 3 sets(belt)
Deadlifts- hook grip
225x2
275x2
315x2
365x1
390x2, 3 sets
Glute-Ham Raises
BWx2x8
Belt Squat Machine
110x10
160x10
Reverse Hypers
110x12
180x12
Calves
Ab
Friday 10/25/19 Accessory(WK 3)
Warm-up
Leg Extensions
Lying Leg Curls
Pulldowns
Close-Stance Squats
45x5, 2 sets
135x1
185x1
225x1
275x1
315x1
365x1 belt
405x1 knee wraps
365x1 belt
315x1
275x1
225x1
185x1
135x1
T-Bar Rows
55x12
75x12
100x12
135x8
Assisted Chin-Ups
2 sets of 8(wide-grip)
2 sets of 8(reverse grip)
DB Shrugs
50x12
60x12
70x12
80x12
1-Legged Lying Leg Curls
40x15
50x15
65x15
Calves
Abs