Monday 10/28/19 Bench(WK 4)
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Rope Pushdowns
Hammer Curls
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
250x3, 3 sets(paused)
Added Slingshot
265x5, 2 sets
2 Board Press(POR Grip)
265x3
280x2
One-Arm Machine Rows
70x15
80x15
90x15
Reverse Pec-Dec Rear Delt Flyes
50x15
60x15
70x15
Rope Pushdowns/Hammer Curls
50x20/15x15
60x20/20x15
70x20/25x15
All benching today felt nice and easy, which was surprising. Because I have been up since about 3:00am with a extremely bad headache, nose stopped up, & sore throat
Wednesday 10/30/19 Squats/Deadlifts(WK 4)
Warm-up
Leg Extensions
Lying Leg Curls
Pulldowns
Squats
45x5, 2 sets
135x3
185x3
225x3
275x3
315x3
365x2, 3 sets(belt)
Deadlifts- hook grip
225x1
275x1
315x1
365x1
405x1
420x2, 3 sets(belt)
Reverse Hypers
110x15
220x15
330x15
1-Legged Nautilus Leg Press
240x15(each leg)
That was it. I was pretty tired after my squat and deadlift work. Got the main stuff done
Bummer on the shoulders. But felt better last bench session eh?
Yeah they good now. I’ll hit up a meet sometime next year hopefully
A strong lower day was had here!!!
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Friday 11/1/19 Accessory(WK 4)
Swiss-Bar Speed Bench Press(vs Dbl Minis)
45x5, 2 sets
45x3 added mini bands
115x3, 9 sets(3 different grips)
High-Rep Low- Incline DB Press
40x20
50x20
60x15
One-Arm Barbell Rows
35x12
45x12
55x12
Meadows Rows(on T-Bar)
20x3x12
Face Pulls(on lat pulldown)/V DB Raises
50x15/10x15
65x15/12x15
80x15/15x15
One-Arm Overhead DB Extensions/One-Arm Nautilus Curls
35x3x15/80x3x15
Monday 11/4/19 Squats/Deadlifts(WK 5)
Warm-up
Leg Extensions
Lying Leg Curls
Pulldowns
Squats
45x5, 3 sets
135x3
185x3
225x3
315x1
365x1
390x1, 2 sets(belt, knee wraps)
Deadlifts- hook grip
225x1
315x1
405x1
440x1, 2 sets(belt)
Glute-Ham Raises
BWx8
BWx5
BWx8
1-Legged Nautilus Leg Press
220x20
260x20
300x15
Adductor/Abductor
95x2x20(in & out)
Calves
Abs
Wednesday 11/6/19 Bench(WK 5)
Warm-up
Rotator Cuffs
V Raises
Pec-Dec Flyes
Pulldowns
Pushdowns
Hammer Curls
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
265x1, 2 sets(paused)
Added Slingshot
280x3, 3 sets
Dead Bench
225x5
245x3
265x1
Machine Rows
Wide-grip
120x12
150x12
Narrow-grip
90x12
135x12
Face Pulls
50x15
60x15
70x15
Rope Pushdowns/Hammer Curls
60x20/20x15
70x20/25x15
Friday 11/8/19 SQ/DL Accessory(WK 5)
Warm-up
Leg Extensions
Lying Leg Curls
Pulldowns
Speed SSB Box Squats(vs Dbl Mini’s)
45x5
45x3 added bands
135x2
185x2, 6 sets
Speed Deficit Deadlifts(band looped over bar)
135x1
185x1
245x1, 10 sets(short rest periods)
Belt Squat Machine
110x10
180x10
250x10
1-Legged Lying Leg Curls
40x15
50x15
65x8
Reverse Hypers/Wide-Grip Pulldowns
180x2x15/130x2x12
Sunday 11/10/19 Bench(WK 6)
Warm-up
Rotator Cuffs
V Raises
Pec-Dec Flyes
Pulldowns
Rope Pushdowns
Hammer Curls
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
265x1
280x1
Close-Grip Bench Press(thumb from smooth)
225x5, 2 sets
Seated Cable Rows
80x12
100x12
120x10
Rear DB Raises
15x3x12
Hammer Curls/Rope Pushdowns
20x12/50x15
25x12/60x15
30x12/70x15
Trap-Bar Shrugs(static hold at top)
135x3x12
Monday 11/18/19 Bench
Fat-Bar Bench Press(this bar probably weighs 65-70lbs, just count as 45lbs though)
45x12, 2 sets
95x8
135x5
185x5
225x3 added 3 board
245x3
265x2
185x6 to chest
Dead Bench Press(w/fat-bar, pins at chest)
185x3
205x3
Low-Incline DB Flyes
27x2x15
Cable Chest Flyes
30x20
40x20
50x20
Reverse Rear Delt Flyes on Pec-Dec
45x15
60x15
85x15
V DB Raises
5x15
10x15
12x15
ISO-Hammer Shoulder Press
40x15
50x15
Rope Pushdowns
50x20
60x20
70x20
One-Arm Seated Overhead DB Extensions
25x3x12
Wednesday 11/20/19 Squats/Deadlifts
Warm-up
Leg Extensions
Lying Leg Curls
SSB Squats
45x5, 2 sets
135x5
185x5
225x3
245x3 belt
265x3
Sumo Block Pulls(bar at low-shin level) hook grip
225x1
275x1
315x5
335x5
365x5
405x5 belt
Glute-Ham Raises
BWx3x6
1-Legged Nautilus Leg Press
240x15
280x15
320x15
Adductor/Abductor Machine
110x2x20(in & out)
Calves
Abs
Friday 11/22/19 Accessory
Bent-Over DB Rows(DB in each hand)
2 warm up sets
55x12
60x23
65x12
70x12
Neutral-Grip Pulldowns
100x12
115x12
135x12
160x8
Meadows Rows(on T-Bar)
25x10
35x10
50x10
60x10
Barbell Shrugs(on Smith)
225x10
275x10
315x10
4-Way Neck Machine
40x2x15(back)
20x2x15(front)
30x2x15(sides)
Ez-Bar Curls(w/Fat grips)
60x2x12(wide-grip)
40x2x12(close-grip)
Supine/Hammer DB Curls
12x8
15x8
17x8
Eight reps with both grips per set
Forearms
Monday 11/25/19 Bench
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Fat-Bar 3 Board Bench Press(counted as a 45lbs bar)
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1 added 3 board
265x1
285x1(this was really about 305-310lbs)
185x10 to chest
Dead Bench Press(w/Fat bar)
225x2, 3 sets
Incline DB Flyes
27x12
30x12
35x12
Pec-Dec Flyes
75x20
90x15
Reverse Pec-Dec Rear Delt Flyes
50x15
65x15
80x15
DB V Raises
10x15
12x15
15x15
Alternate Hammer ISO-Shoulder Press
50x10
60x10
Ez-Bar Skullcrushers
55x12
75x8, 2 sets
One-Arm Rope Triceps Pushdowns
30x15
40x15
50x15
Good session!! All my weights and reps were up from last week. Probably switch to 2 boards or either floor presses next week
Wednesday 11/27/19 Squats/Deadlifts
Warm-up
Leg Extensions
Lying Leg Curls
Reverse Hypers
SSB Squats
45x5, 2 sets
135x3
185x3
225x3
275x1 added Belt
295x1
225x5
Block Pulls- hook grip(Sumo stance, low shin level)
225x1
315x1
365x1
405x1 belt
455x1
Romanian Deadlifts
225x3x10
1-Legged Leg Extensions
50x20
65x20
80x20
45 Degree Hyperextions
BWx3x10
Calves
Abs
That was it. I feel I could’ve went a little heavier on the squats and deadlifts but those weights felt good enough for today. I’m doing something a little different this training cycle by doing exercises that are hard for me. The SSB is tough as hell for me, benching with a fat bar, and sumo deadlifts. Also doing exercises that are hitting my weak points also. Boards to hit my lockout on bench, & also block Pulls, and last time I used the ssb for a squat cycle I was hitting alot of PR’s in my squats. Looking to do a meet next year and I want to be more than ready
Monday 12/2/19 Bench
Fat-Bar 2 Board Bench Press(counted as 45lbs bar)
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
235x3 added 2 Board
245x3
255x3
Fat-Bar Floor Press(again as a 45lbs bar)
135x6, 2 sets
205x3, 2 sets
Legs flat out on floor
Incline DB Flyes
35x12
40x12
45x12
Pec-Dec Flyes
60x15
75x15
Face Pulls(on dual cables)
50x15
60x15
70x15
DB Upright Rows
22x12
25x12
27x12
Nautilus Shoulder Press Machine
95x10
110x10
Lying DB Skullcrushers
30x15
35x15
40x8
One-Arm Reverse Grip Fat-Bar Pushdowns
25x10, 2 sets
35x10
Friday 12/6/19 Accessory
Warm-up
Stiff-Arm Pulldowns
Face Pulls
Chest-Supported Dumbbell Rows(on incline bench)
45x10
50x10
55x10
60x10
Assisted Chin-Ups
2 sets of 8(wide-grip)
2 sets of 8(neutral-grip)
One-Arm Barbell Rows
45x12
60x12
80x8, 2 sets
Barbell Shrugs(on Smith)
315x10
335x10
365x10
4-Way Neck Machine
15x2x20(all 4 sides)
Incline DB Curls
12x15
15x15
17x15
One-Arm Nautilus Machine Curls
35x20
50x20
65x20
Forearms
Abs
Agree on SSB squats being tough. You hit some good weight on them still.
Yeah they’re tough, but they carry over to my regular squats like nothing else