11/4- bench
6x4@225
Face pulls
Pullups
Curlz
Notes: still need to lower my training maxes. I’m pretty much using my actual bench PR for this program, so I’m not surprised that thy angus is not ready yet. Benching on Friday, doing PT/PRT this weekend, and then benching again today is not an easy thing, either.
11/5- squat
Squat- 6x2@360
Shrugs- 5x10@315
Neck work
Rotator cuff work
Leg press calf raises
Notes: Decided to do some higher rep work on shrugs today, for two reasons: 1. I’m working towards doing a lot of volume this entire block anyway, as I want to make this a true accumulation block, and 2. I need to break in my spud straps more and I figured higher reps might help do that. I’ll probably alternate between heavy stuff and high rep work on my assistance lifts, as I feel like it.
11/6- press
Press- 6x4@145
Rows- 5x10
Band pull aparts- 5x20
Curlz
11/8- deadlift
6x4@390
Shrugz: 2x10@315, 1x10@365, 3x5@405
GHR- 3x10
Band pull aparts- 1x100
Notes: The 1x100 was more like 1x50, 1x15, 1x15, 1x10, etc, but whatev.
11/9
Bench- 6x2@205
Dips-
1x10@bw
1x5@+25
1x5@+45
1x5@+70
4x5@+90
Pullups- a fuck ton, around 60 total
Leg press calf raises
Cable reverse flies
Notes: First time doing dips in a long time. Did better than I thought I would. My pullup performance has gone up dramatically; I used to struggle to get to 30 total reps.
11/10
Squat- 6x4@325
Curlz- lots
Rows- 3x15
Neck work- 5x20
Face pulls- 5x10
Cable external rotations- 5x10
Video to come.
11/11
Bench- 6x5@200
Shrugs- 5x10@315
Face pulls
Pullups
Post lift gainz were two Chipotle burritos and Cold Stone ice cream.
11/12
Squat- 6x2@360
Rows- 10x5@135
Pullups
Curlz
11/13
Press- 6x5@140
Pullups- 3x5@+25
DB curl and press- a fuck ton
GHR- 1x10, 3x5+10
Reverse hyper- 3x10
Neck work- 5x15
Calf work- 2x10, 1xburnout
Notes: I didn’t count sets or anything for the DB curl and press, but I ended with triples with a 70, then backed down to a bunch of sets of five with a 55. I have no idea if it will help my press a whole bunch or not, but I absolutely love this movement. I need more unilateral work, and I felt my midsection working quite a bit. This will be a staple until I either get bored of it or get hurt doing it.
11/14
GHR
Reverse hyper
Push press
Curlz
Pullups
Curlz
Curlz
Light workout today.
11/15
Deadlift- 6x5@390
Zercher squats- somex5@135
Rows- 3x10@135, 3x3@185
Notes: Holy shit zercher squats suck. I will definitely be doing these more often. I’m slowly adding in more heavy (ish) rows.
11/16
Bench- 6x2@210
Slingshot TNG bench-
225x5
275x2
290x1
300x1
275x5
Shrugs- 2x10@315, 2x5@365, 3x3@405
Face pulls- 5x15
Neck work- 5x15
Notes: I’m looking to hit a paused 315 with the slingshot by the end of this cycle.
11/17
Squat- 6x5@340
Sumo deadlift- 10x1@315
Neutral grip pullups- BWx5, 5x3@+25, wide grip BWx5, BWx5
Notes: I’m back home now, and the rack at the gym is either too high for me squat without calf raising the fuck out of everything, or low enough that I’m pretty much half squatting out of the hooks. I chose going low.
Sumo pulls were with ~20 second rest between reps. I went light and did singles because I suck at sumo, and we have hex plates so after the first rep, everything is going to hell. I might have to do touch and go reps during my deadlift day, as there is no way in hell I am doing 6x6 with hex plates.
11/18
Bench- 6x6@200, 1x2@225, 2x1@250
DB curl and press- a fuck ton
Rows- 3x10@135, 3x3@175
Face pulls- 5x10
Notes: Worked up to a couple moderately heavy singles as a bit of bonus work. DBCP was triples with short rest until I hit 70, at which point I was fairly gassed and only hit an ugly single. I then dropped back to 55, doing singles until I felt satisfied, with the only rest being dropping the DB on the floor and switching it to the other hand.
I’ve found that face pulls are close to useless to me now; my traps completely overpower my rhomboids and rear delts unless I go with an insanely low weight to really work those muscles. I already get enough trap work from shrugging 2x/week, so I think I will switch to doing rear delt flies and band pull aparts for rear delt work.
11/19
Squat- 6x2@360
Notes: I had to hurry up and get to wrestling practice, so I did this in about 20 minutes and left. After practice I did some GHR, reverse hypers and pull ups.
11/20
Press- 6x6@140
Shrugs- 2x10@315, 5x3@405
11/21
Deadlift- 4x6, 1x4@390
Notes: Was supposed to do 6x6, but the hex plates were pissing me off so I called it a day.
11/25
Bench- 5x5@225
Floor press w/slingshot- 250x5
Pullups- 5x5
Band pull aparts- 5x10
Notes: I am now entering into the intensification block of this program. The main days will now be 5x5, then 4x4, then 3x3, etc. The secondary bench and squat days stay exactly the same.
11/26
Squat- 6x2@360
Zercher squat- 300x1, 3x3@225
Rows- 135x5, 155x5, 185x5, 205x5x3, 135x20
GHR/Reverse hyper/back raise superset- 2x10
11/27
Press- 5x5@160
Messed around with some one arm snatches for a while and hit a 109lb two-hands anyhow.
DB curl and press- worked up to 70x1, and my elbow was like lolno when I shouldered it. Moved back down to 50, did singles back and forth until I hit 10 each arm
Leg press calf raises
Cable external rotations
Notes: One arm overhead work is fucking fun.