Close grip bench 45/3/5,95/3/3,145/3,155/1,165/1,175/1,185/3 Form was really good until the last set where my elbow started to slightly bend backwards
DB seated cleans 30s/3/10
Tate Press 30s/10
DB curls 30s/10 had to go to lab i might go back and hit some more assistance
Wide stance Box Squat 45/3/2,95/3/2,135/2,175/14/2
Speed Pulls Conventional 185/8/1 All felt really fast up weight next week
Sumo 185/8/1 Need to stay at this weight and work on the form
Pullthroughs 100/3/10
Front Squat Hold 225/30sec
Floor Press worked up to 205/1 tried 225 failed it
T Bar row machine 2 plates/8, 2.5 plates/8 3plates/5
JM Press 95/3/8 completely screwed this up
Seated DB cleans 35s/10,30s/8
Fat man pushups 2/10
Hammer curls 25s/10
DE Lower Intensification
Speed Deadlift 205/8/1
Box Squat 45/2,95/2,135/2,155/2/6
135 black band/12/2 these really worked
Speed deadlift with red band w/3 spins around the bar standing on it 185/8/1
Romanian Deadlift 135/6,155/6,185/6,205/6 when i was throwing on plates for the last set i had my finger in between and got a nasty blood blister that hurt like hell and i just couldnt do much more
Hanging Leg Raises 5,6
Upper dynamic Effort Intensification week 1
Bench 95 black bands wrapped twice around a DB 10/3
Cable row 80/5/10
Rolling Db extensions paused on the floor 20s/10,10,7 15s/13,10
Face Pull 50/5/10
Fat man Pushups 30 reps in 4 sets
Hammer curls 25s/2/10
Lower body Max Effort Intensification week 1
Rack pull 45/3,135/3,185/1,225/1,245/1,275/1,315/1,335/1,365/1,425/1 PR was seeing spots after this set max strain it started to stall an inch from lockout and my hammy pulled but i locked it out
Close Stance Good morning beltless 45/6,95/6,135/6,155/6,175/6,185/3
Front Squat Hold walked out 225/10sec 275/10sec no walkout 355/10 sec
Upper Max Effort Intensification Week 2
Close Grip Incline 45/3/5,95/3,135/1,155/1,185/1PR
Steve P style row 135/6,155/6,185/6,205/6,225/6
Db neutral grip 40s/3/20
Black band face pull 5/10
Floor Db extensions 20s/10,6
Incline 15 treadmill walk at 3.0mph 5 mins sucking wind
DE Lower Intensification week 2
Box Squat
Added black band 45/3,95/2/3
145/10/2 forgot to put the foam on the box
Deadlift 205 mini band 3 wraps around bar 8/1
RDL 135/6,155/6,185/6,225/6
Hanging Leg Raise 3/10
DE upper accumulation week 1
Bench 95/20/3 in about 7 mins up weight 10 lbs next week
Seated Row close handle good form 90/3/10
Neutral Grip DB press 45s/20,15
ME Lower Accumulation week1
Deficit Deadlift 135/3,155/3,185/1,225/1,245/1,275/1,335/3PR,355/1PR
Cable Pull through 100/5/10
Decline Situp Pin 5 10,8,3
Went and played all man basketball for about an hour and a half
ME Bench
Close grip bench worked up to 195/1PR failed 205/1 should have gotten it need more lats and upper back no wraps no headphones today
Db Incline 40s/15 had to leave early
Speed Box Squat 135/20/2
Deadlift 185 mini band wrapped around 6 times 12 sets 1
Incline Situp pin 5 8,7,7
Taking the week off from the weights for spring break went up and saw my grandparents
Last night I ran 10 ~30yd sprints with walking back being the rest periods
ME bench accumulation week 1
Close grip incline 45/5/5,95/3/3,135/3,155/3,165/3PR
Pendelay row 135/3/8
Floor Rollback Extensions 20s/3/10,5,15/15
Seated Db cleans 30s/2/10
DE Accumulation Lower Week 1
Box Long Jump did these on these lines on the gym floor made it to the 5th line for a PR first time doing these
Box Speed Squat doubled over pad 115/20/2 these were the fastest squats I had ever done very good form on most about 14 mins
Speed Deadlift 185 mini band wrapped around 3 times 15/1 about 5 mins (1 rep every 20 sec)
Went and played pickup basketball
DE Bench Accumulation Week 1
Bench 95/20/3 first couple sets i was really trying to speed up the eccentric after about 5-6 sets i started to slow down the eccentric get about an inch off my chest and explode up
Db neutral grip bench
45s/20,20,12,8
Probably going to do a PM session for Upper back after quan lab
ME lower accumulation week 1
Power clean 95/3/3,135/1,155/1,195/0,190/0
Front squat 45/3,95/3,135/1,155/1,185/3PR,205/1PR failed the second rep at the bottom
ME Lower Accumulation Week 2 Planned on doing ME upper but the gym was packed
11 lb med ball viking throws 7 total throws a little bit of just throwing up some threes Best throw was baseline to second volleyball line
Sumo Dealift 135/5/3,185/1,225/1,245/1,275/1,315/2,345/1PR only used the belt for the last set
Cable Pullthroughs 110/3/10
Decline Situps 7,7 at pin 2 Took a contrast shower after and in the morning before
DE accumulation bench week 2
Bench 105/20/3 speed was decent
Db row R 100/8 L100/6
T bar row 90/3/10
Barbell pushup close 15
Spoon press 20s/5/10
Had lab and a date and had to skip the max effort bench work
DE Lower Band cycle week 1
135 black bands/12/2 some sets felt really good others not so much doing a really good job opening my groin out I could really feel the lesser range of motion
Reverse band speed pulls
Hung black bands from a pin 135 touched the ground but felt like nothing need to write down pin next time
225/12/1 these were awesome probably 10 sets the form felt great good some weird looks but this will definitely be a new max effort lift and I will cycle it and band resisted deadlift cycles
Wide stance good morning went down to almost parallel whenever my lower back started to round to much I came up
135/3/6
Hanging leg raises
knees/2/10