Deadlift Day
135/5,155/5,185/3,210/5,240/5,270/15 RM 405 Big PR thought about shutting it down but I did some light good mornings and abs
Good Morning 65/3/10
Hanging Leg Raise 3/8
Treadmill 2.5 mph 10 incline 10 mins
Quick workout today bench worked up to 170/10
Bent over rows 135/10,175/6,135/8
Deadlift 135/5,185/3,205/3
5/3/1 240/5,270/3,305/5
Sumo Singles 315/1,335/1,360/0 miss badly couldnt get it off the floor wanted to see where I was here
Romanian Deadlift 185/3/8
Bent Over row thumbs length from the smooth 175/8,5
Front Squat Hold 225/10 sec,275/2/10 sec
Squat Day first day of the school year
3s week
Squat up to 205/5
Good Mornings 115/10,8,8
High bar Olympic squat 135/3/8
Front Squat Hold 275/3/10 sec
Bench Day worked up to 165/5
Close grip 135/3/8
Dbs 65s/8,5
Dips 12/4,14/5,16/5
Deadlift Day
worked up to 295/5
Romanian Deadlifts 195/3/8
Front Squat holds 295/3/10sec
Press Day worked up to 130/3 then went and played basketball with some guys from my high school
DE bench day
20 sets of 3 with 135 using 3 different grips
Played a game of all man in basketball
ME Lower
Rack pull worked up to 405/1 at pin 2 I think i will rotate pins 1 and 2 any higher would just be ego for me
DE upper week one accumulation
Bench 95/20/3 with 3 different grips in about 11 mins
Tate floor press 30s/3/10
Seated db cleans 15s/5/10
Hammer curls 25s/10,8
Plate raises 35/3/10
Standing abs 40/2/10
ME lower week one accumulation
Wide stance box squat 45/3,95/3,135/3,155/3,175/3,205/3PR box 1 with a foam floor mat doubled over on it
Shrugs 135/2/8
No music today and wasnt feeling it going on 6 hours sleep and having my quanitative chem teacher try to put me asleep
ME upper accumulation week 1
Close grip incline 45/3,95/3,115/3,135/3,155/3,175/1 failed rep 2 and bridged it up as i didnt have a spotter
Military Press 115/3/5
DB Row 60/5/8 both sides
Tate press 30s/5/10
Seated DB Clean 15s/6/10
Plate Raises 35/3/10
DE Accumulation week 1
Squat on low box with quaded foam 135/20/3 all sets felt really fast in the top half i need to be faster off the box i will probably do some jump and light cable work tonight
I really need to work on contracting my hamstrings and glutes better
I might stay in accumulation for a while as my work capacity is atrocious
The form was really good except some ugly walkouts
Puss Pad bench thumbs width from the smooth 45/3,95/3,115/3,135/3,155/3,175/3,185/3,205/3 had to strain a little bit just tried to get a good PR
Went and played a little bit of basketball and came back
Incline Tate Press 30s/3/10
Seated Db clean 15s/2/10 20s/2/10
Football Bar bench assuming bar is 45lbs 115/5,95/2/10
Hammer curls 25s/2/10
Good Mornings 45/3,65/3,95/3,115/3,135/3,155/3,175/3 added light belt 185/3,205/3,225/.5 I got about half way down with 225 and my back said no way
DE Bench Accumulation week2 115/20/3 incline i really worked a fast eccentric on these
I went and played basketball for about an hour and a half
I really need to focus on getting all of my assistance work in
DE Squat Accumulation
Kneeling jump 2 sets of 3 i think i need to try something else for awhile these killed my right knee
145/20/2 form felt really tight on a few sets when i looked above the mirror
DB Inside swings 35s/10,6
DB side bends 50/10 each side
I was exahausted my conditioning needs to improve
Sumo Deadlift 135/3,185/1,205/3,225/3,245/3,275/3,295/3,315/1
DE Bench 115/15/3 technique and speed felt good here
Close D handle row 8\5,10/5,12/5
Tate Press 35s/2/8
DB seated cleans 25s/5/10
Hammer Curls 30s/5
Close stance squat off a 30 cm box (about 12 in)
45/3/3,95/3/3,135/3 added belt 155/1,175/1,205/1,225/1,245/1,265/1,275/1,285/0 got 1 inch off the box and fought but i failed