Bench following a Deload without a deload
45/5,65/5,95/5,115/5,135/3,155/3 form felt really good I like this wide grip form
Triset Band pushdown black band 3sets 10
Band face pull black band 3set 10
Front plate raise 35 3 sets 10
I like all of the restorative movements during a deload
Sprints suicides 1 done running 1.75 done sprinting I need to get in better shape for intramural basketball i need to be able to do 3 straight suicides to be ready for the season
17s did 5 laps need to get this up to 17 to be ready for the season
Squat Deload without a deload worked up to 205/3 without a belt felt alright but not great i need the BBB work for technique
Leg extensions right leg only 60/3/10 this is for rehab purposes only
Bench Day wk one
warmup 45/5,65/5,95/5,115/3
work sets 125/5,145/5,160/10 Rep PR 213.3
BBB sets 95/5/10
SS w Bent over rows steve pucinella style 95/5/10
Triset Band face pull 3/10
Band Triceps Pushdown 3/10
Plate Raise 35/3/10
Went and ran 2 games of 3 on 3 immediately afterward sucking way too much wind for a half court game need to get on the court more and run more
Squat Day
warmup 45/5,95/5,115/5,135/5
160/5,185/5,210/5 This was a tougher set than it should have been
Deadsquat 135/1,155/1,185/3/1 I really like these i feel very sore from them and i could feel myself exploding out of the hole
I decided to scrap the BBB sets after the first one about killed me and called it a workout
I decided i will do squat BBB on deadlift day and do the dead squats on squat day to make up for my squat lagging
Deadlift Not doing jack shit today
worked up to 290/10 PR 386.7
Monday squat workout worked up to 225/5 for a PR 262.5
Rack squats from low belt height 185/4/1
Good mornings 65/3/10 heels together style
Cable Abs 70/3/10
Bench worked up to a PR of 170/10 226.61 my upper back tightness needs work but i was happy with the PR
Bent over rows Steve P style 135/3/10
Band face pull pushdowns 3/10
Military press worked up to 135/3
Deadlift worked up to 305/3
Single 335/1 no belt having trouble with the bar going too forward and my knees getting in the way still think i could have tripled the weight
Military Press day worked up to 140/1 without further injuring my wrist
Deadlift hit 325/1 took 345/1 single missed 365
My wrist is messed up so i am going away from all upper body work except maybe rows
Deadlift worked up to 315/3 and had to go work
I think i need to do more abs and lower back work so my first assistance lift on both days will be good mornings followed by standing pulldowns or side bends
I took about 2 weeks off and decided to do a westside type program with minimal assistance work the first day was
Deficit deadlift worked up to 315/3
Hanging leg raise 3/5
Cable pullthrough 80/3/10
quick workout tonight had some girls invite me to this christmas party so I just hit a PR and left Deficit Deadlifts
135/3,185/3,225/3,275/3,325/3 Should have included more volume but the party was calling my name
Bench Max effort
185/2 Dead bench
Bent Over Rows 155/3/8
Hanging abs 3/5
my first post didnt send so this will be condensed I’m doing 5/3/1 again I think I have just been a pussy and need to man up and get eating right
Bench 45/5,65/5,95/5
125/3,145/3,160/3
185/1
Not doing Jack shit today the single was way too slow but it was paused and I had trouble with back tightness need to work on it more
3 lifts today
Squat 150/3,175/3,195/3 Single 225/1
Press 95/3,110/3,125/3 135/1
Deadlift 225/3,255/3,285/3 335/1
Saturaday bench session
Bench warmup 45/5,65/5,95/5
5/3/1 115/5,135/5,155/5
Singles 185/3/1
DB bench 55s/2/8,70s/6
Barbell row pendelay style 115/2/10, Steve P style 165/6
Squat Day
Squat 45/5,95/5,115/5,140/5,160/5,185/10 RM of around 240 really had to grind these out wasnt pretty
Good Morning really light 65/3/10
Hanging leg raise 3/8
Press Day
45/5,65/5,85/5,100/5,110/15 belt and wraps for all work sets RM of around 165
Close Grip Bench 135/3/8
Plate Raises 3 sets 25lb plate 3/10
Band Pushdown Black band 3/10