5/25:
Bench: 156lb (7x5) [5.5min]
Next: 157.5lb (7x5) [5.5min]
Pullup: +35 (10x4) - 5mn
Next: 35 (7 or 8x5) - 5.5mn
SIOHP: 106lb (8x8) [5.5+min]
Next: 107.5lb (7x8) [5.5min]
Squat: 152.5lb (5/6/7/8/9) [5.5min, 10min before last set]
Don’t need to push these, not trying to get jacked legs. Just trying to condition them a bit and be consistent with squattng every week. Can go down in weight and start trying higher volumes.
Next: 126lb (6x10)
Seal Row: 116lb (3x8; 7; 2x8; 2x7) [5.5min]
Next: 116lb (8x8) - won’t get there but keep trying this for a few times I suppose
6/2:
Bench: 3x4; 2x5; 1x4; 1x5 [5.5min] - 26 total reps
Next: 9 to 10x4
6/4:
Pullup: +35 (7x5; 1x4) - 5.5mn
Next: try to get 9 sets
6/6:
SIOHP: 108.5lb (7x8) [5.5min]
Next: 111lb (7x8) [5.5min]
6/9:
Seal Row: 116lb (8 sets of 6-8 reps) [5.5min]
Next: repeat
7/14:
Bench: 135 (5/6/6/6/5/6/5/5/5/5/) - 54 total reps, 5min+
Next: 137.5 (5x5; 5x6)
7/16:
Pullup: +10 (10x6) - 5min
Next: +12.5 (10x6) - 5min
7/17:
Seated IOHP: 96lb (8/7/8/8) [5min]
Standing Incline OHP: 96lb (7/6/6/6/4) [5min] - (1.5 pins + 4.5pins down + bench set to 3 notches from top + balls of toes on floor but buttressed right up against wheels of bench)
Next: Standing Incline OHP: 96lb (10x5) [5min]
07/18:
Seal Row: 116lb (10x5) [5min]
Next: 116lb (10x6) [5-5.5min]
Squat: 116lb (3x5) [<5min]
1 Like
7/19:
Bench: 137.5lb (5x5; 5x6) [5min]
Next: 137.5lb (10x6)
7/20:
Pullup: +12.5lb (5x6; 5x5) [5min]
Next: +12.5 10x6
Squat: 117.5lb (3x5) [<5min]
7/25:
Standing Incline Overhead Press: 91lb (5x7; 8/9/9/10/9) [5min] - 80 reps
Squat: 121lb (3x5) [<5min] - next 123.5lb
8/2:
Bench: 137.5 (10x6) - 5.5mn
Next: 141lb (10x5)
Squat: 123.5lb (3x5) - <5min
8/4:
Pullup: +12.5lb (4x6) [5.5min] - before stomach got to me
1 Like
8/9:
BW: approx 139
Bench: 141lb (10x5) [5min]
8/10:
Bw: 140.4 after meal 2 before shit
Pullup: 12.5 (10x6) - 5min
Next: 15 10x5
8/12:
Standing incline ohp: 96 (10x7) - 5min
Elbows tucked in! Or tendon snaps.
8/13:
Seal Row: 116lb (10x5) [5min]
Next: 117.5lb (10x5)
1 Like
8/14:
Bench: 142.5lb (10x5) [5min]
Next: 146lb (10x5) [5.5min]
8/15:
Bw: 140.6 in morning after meal 1 preshit
Pullup: +15lb (10x5) [5min]
Next: +17.5lb (10x5) [5.5min]
Curl: 45lb (7x5) [5min]
8/17:
SIOHP: 97.5 (10x7) - 5min
Next: 100lb
8/19:
Seal Row: 117.5lb (10x5) [5min]
Next: 121lb (10x5) [5.5min]
8/20:
Squat: 116lb (7x5) [3min]
Next: 121lb
1 Like
8/21:
Bench: 146lb (10x5) [5.5min]
Next: 147.5lb
8/22:
BW in morning after meal 2: ~142.5lb
Pullup: +15lb (4x5); +17.5lb (6x5) [5.5mn]
Next: +17.5 (10x5) [5.5min]
8/24:
SIOHP: 101lb (10x7) [5.5min]
Next: 103.5lb
8/27:
Seal Row: 121 (5x5; 5x4) [5.5min]
Next: repeat 10x5 5.5mn
1 Like
8/28:
Bw: 142.0 after meal 1 before shit, 141.4 after meal 1 after small shit
Bench: 147.5 (10x5) [5.5min]
Next: 151lb (10x5) [5.5min] - will be hard, might fail
8/29:
Pullup: +17.5lb (10x5) [5min]
Next: +20lb (10x5)
8/30:
Squat: 117.5lb (7x5) [3min]
Next: 121lb (7x5) [3min]
9/5:
SIOHP: 107.5lb (6x5) [5.5min]
Next: 8x5
9/10:
Seal Row: 121lb (6x5; 3; 5; 4; 4) [5.5min]
Next: repeat
9/11:
Squat: 122.5lb (7x5) [4min]
1 Like
9/11:
Bench: 151lb (10x5) [5.5min]
Next: 153.5lb (13x4) [5.5min]
9/12:
Pullup: +20lb (8x5) [5min]
Next: 10x5 5min
9/15:
SIOHP (1.5+ 4.5): 107.5lb (10x5) [5.5min]
Next: 111lb (10x5)
1 Like
9/25:
Bench: 141lb (10x5) [5min]
Next: 142.5lb (10x5) [5min]
1 Like
10/9:
Seal Row: 115lb (4x4; 2; 2x4; 0) [5min]
Next: 115lb (7x5)
Squat: 116 (5x5) - 5min
10/10:
SIOHP: 96 (7X5) - 5mn
Next: 97.5
10/14:
Pullup: BW (8/8/6/6/6) - 5+min
Next: 7x6
10/16:
Bench: 136lb (7x5) [5min]
Next: 137.5
1 Like
11/1:
Bench: 136lb (7x5) [5min]
11/4:
Pullup: BW (7x6) [5min]
11/8:
SIOHP: 91lb (7x7) [5min]
1 Like
11/15:
Bench: 137.5lb (7x5) [5min+]
11/17:
Pullup: BW (7x7) [5min]
1 Like