Monday (Squats/Light Bench)
60x5
70x4
80x4
high bar
92.5x4
low bar
100x4
100x2
100x2
100x2
105x2
105x2
low bar/belt/wraps
Bench
55x5
65x5
75x5
80x3
80x1
paused reps
2ez
Wednesday (Bench/Deadlift)
Bench
55x5
75x5
75x5
80x3
80x3
80x3
85x3
85x3
85x3
paused reps
Deadlifts
85x5
105x5
no belt
115x5
125x4
125x4
110x6
100x8
w/ belt
Squats
60x5
70x5
80x5
high bar
95x4
low bar
100x4
100x4
92.5x5
92.5x5
lowbar/belt/wraps
Benches were a day off (something BIGGG tomorrow)
Bench
55x5
65x5
75x5
80x4x3
85x3x2
paused reps
80x5
85x5
2-board/paused reps
Deadlifts
85x5
105x5
115x5
120x5
Squats
60x5
70x5
80x5
high bar
90x3
low bar
100x2
105x2
110x2
115x2
120x1
lowbar/belt/wraps
Bench
55x5
65x5
75x5
80x3
80x3
paused reps
I’m confused…what was big?
[quote]ED3180 wrote:
I’m confused…what was big?[/quote]
My cack.
It wasn’t a big day… a benches off on friday either means two things: backing off next week, or a big bench day. Looks like it was backing off.
Bench
55x5
65x5
75x5
80x3
85x2
85x2
90x1
paused reps
95x3
95x2
2-board/paused reps
Deadlifts
85x5
105x5
no belt
115x5
125x3
125x3
130x3
110x8
belt
Bench
55x5
65x5
75x5
80x3
80x3
82.5x3
paused reps
85x5
85x5
90x3
90x5
paused reps/2-board
Deadlifts
80x5
100x5
115x5
120x3
120x3
1203
no belt
DB Curls
20x10,25x10,30x7,30x6,25x10,25x8
Pushdowns
35x15,42.5x12,50x10,62.5x7,62.5x5,50x8,42.5x8,30x12
Bench
60x5
67.5x5
75x5
80x3
80x3
paused reps
90x2
90x2
95x2
2-board/paused reps
Deadlifts
85x5
105x5
115x5
120x3
BB Curls
20x10,30x8,30x6,20x8,20x8
Reverse Curls
13x10x5
arms are weak as fuck, what the hell
BW - 78kg (171.5 lbs)
Squats
60x5
70x5
80x5
high bar
95x4
low bar
105x4
105x4
105x4
115x3
115x2
115x2
lowbar/belt/wraps
Bench
60x5
70x5
80x5
83x3
83x3
touch n’ go
Cable Rows
6 sets x 8-10 reps
Did a bit more of a warmup today. Started with foam rolling glutes, hamstrings, calves. Then stretched hamstrings periodically through workout. Barely felt a lower-back pump, was able to stay more upright during squats. Although I could use some sort of hip stretching.
Squats
60x5
70x4
80x4
high bar
95x3
low bar
100x4
105x4
105x4
105x4
100x5
low bar/belt/wraps
Bench
60x5
65x4
75x3
paused reps
BB Curls
20x10,10,7,7,7
Bench
55x5
65x5
75x5
82.5x3x3
85x3
paused reps
85x5
87.5x5
2-board/paused
OHP
20x10
30x10
40x5
35x6
35x6
35x6
DB Side-raises
10x8x4
(Monday)
Squat
60x5
70x4
80x3
high bar
95x3
low bar
105x3
115x3
115x3
100x5
low bar/belt/wraps
95x5
high bar
Bench
55x5
65x4
75x4
75x3
paused reps
Squats
60x5
75x5
high bar
90x4
102.5x4
low bar
102.5x5
105x4x2
110x2
112.5x2
low bar/belt
Bench
60x5
70x5
80x5
80x3x2
80x2
paused
Seated DB Curls
6-8 reps x 4 sets
Rope hammer curls
6 reps x 5 sets