Bench and accessories training:
Bench:bar15,bar15,13520,13520,18520,18520 to two board with long pause2253,2253,225*3
Incline hs press:1pps15,2pps10,3pps*10
Flat db flys:3020,3020,30*20
Superset:
Ez bar cable curls:15,15,15
Rope extensions:15,15,15
Done, R elbow felt decent. Wrapping and the new exercise that i’ve been trying has helped so far. Time will be the test for the exercise though.
Squat and deadlift training:
Squats:bar15,13510,13510,2255,3152,4053
Deads:1355,2255,3151,3151,3151,3651,405*1 Beltless and strapless, used hook grip. Heaviest deadlift double overhand i’ve ever been able to muster.
Rack pulls:2255,3155,405*5 First two sets no straps, last set with straps.
Leg press:20015,40015,60015,80010
Superset:
Lying leg curls:8015,9015,12015
Leg extensions:14515,14515,14515
Ab roller 3sets*10
Done, felt pretty decent. I have stubby fingers, but i will continue to experiment with hook grip and see if i can get close to where i’m at with alternated grip.
Bench training:
bench:bar15,13510,13510 then to 2board2255,2455,2755,295*5(not sure if all me or not, spotter was spotting bar really close)
Slanger:22520,25520
Close grip press:13515,18510,2255,13515
Incline db press:7010,9010,50*20
Cable crossovers:2sets*15
Done, saw Man of Steel today before training and felt inspired for this session. Tendinitis is like the “grays”, i know its there but it didn’t reveal itself to me today. Traps are really sore, so gonna hit back hard on wednsday.
Nice, on the double over hand grip DL.
Thanks James
Back/deadlift accessories:
Hip thrusters:13510,13510,22510,27510
Barbell rows(bench grip)13510,18510,22510,22510
Front squats with hold:1355,2251,2751,2751 Hold at end of each set was appros 10-15secs
Lat pulldowns:12510,17510,2258,12515
Done, decent session. I like the setup for now, doing the deads, squats and rack pulls on sunday and accessory stuff today. We’ll see if it helps move me in the right direction.
Shoulder and biceps training:
Standing military press:bar20,9510,1155,1353,1553,1753,1953,9520
Side cable laterals:2010,3010,2012,2015
Superset:
Db rear laterals:3510,5010,6510
Cable palms down rear laterals:2010,2010,2010
Db curls:3010,4010,40*10
Superset:
Face pulls:8010,10010,12010
Ez bar cable curls:7010,8010,9010
Done, felt pretty decent today. Found a great youtube channel with some great music.
Deadlift and squat training:Today was a day where it felt like earths gravity was replaced with krypton’s, and i was surrounded by kryptonite.
Squats:bar20,13510,13510,2255,3151,4051,4251,4551 Wanted to do 5 for my last set, but first rep felt like a billion pounds.
Rack pulls:1355,2255,3155,4051,4553 These went better, but i couldn’t hold onto 405 double overhand, so did reverse grip then strapped up for last set. back off sets3151double overhand with long hold,2251long hold, 2251 with long hold using hook grip
Single arm barbell holds for grip:13515secs,13515secs,135*10secs
Done, cut it there foam rolled, stretched and fumed over how shitty i felt.