Skwaats
Bar
135
185
225
285x5
325x3
365x2
285x7
45 degree ghr’s/leg curls
Bw x some
10lbs x some
Kneeling cable crunches
A bunch
Squatting felt fast all the way up to 325 when I found my hips rising first. Still count though. 2nd pin wasn’t nearly as bad as first either.
Bench
Bar
95
135
185x3
215x5
245x3
275x1.5 (spotter pushed away from rack)
215x6
4x5 pull ups
Seated cable rows
70 4x10
DB bench press
55 1x6 (shoulder felt funny)
DB fly
20 3x10
Rear delt raises (accompanying video has example)
10s 3x a bunch
Dips
Bw x20,10
Felt pretty good except for the DB presses. Pretty sure my test is working because my previously dainty appetite is on overdrive right now and I am up 5 lbs this week even though I am at .5mg of adex a day.
Deathlifts
135
185
225
275x3
325x5
365x3
410x2
I really wanted a third one but by the time I got it to my knees my back was so rounded there was no way I was locking it out. It is still the most I have ever had on the bar and I pulled it for a double so no complaints.
Military Press Supersets
Bar 7 pull ups
65 7 pu’s
85 7 pu’s
105 7 pu’s
130x5 90lb straight arm pulldowns x10
145x3 10 sap’s
160x3 10 sap’s
130x9 10 110lb sap’s
Back flies
15 3x10
Felt decent today but was short on time so rest periods were much shorter than I would have wanted.
Skwaats
Bar
135
185
225
255x5
295x5
335x5
255x8
45 degree GHR
bw x some
25 held on my head 3x6
Kneeling cable crunches
80 2x30
I love the look on peoples faces when I am in the middle of my top set and psyching myself up.
Bench supersets with 10 low cable rows
Bar
95
135
165
190x5
220x5
250x6
190x12
Rear delt raises (like the video earlier)
10 3x10 slow and controlled
Dips
20,10,10
I was really focusing on generating some leg drive and playing with my foot position and once I found a new spot I felt quite a bit faster off my chest. All in all a solid day. Also starting to get some bacne and took a back shot today and wow I am getting fat. Meh it will come off later.
Power cleans (glorified power front curls)
Bar
135x3
155x3
175x3
Deathlifts
Bar
135
175
225
285x5
330x5
375x7
285 5 singles shooting for fast with no form breakdown
Some good mornings with just the bar to loosen up my hamstrings
Kneeling cable crunches
6 sets
I moved my hands actually clear of my knees today do I didn’t do some funky compensation and felt a lot stronger over my knees.
Third time is the charm for one freaking post.
Military Press
Bar 7 pu’s
65 7 pu’s
85 7 pu’s
105 7 pu’s
115x5 10 low cable rows
130x5 10 lcr’s
150x6 10 lcr’s
115x11 10 lcr’s
High incline db press
35 1x10 (cranky shoulders)
Back flies
10 1x10
15 2x10
Strength is definitely going up but I just picked up a sinus infection and it feels like my head is going to pop from the pressure.
Not training related but guess who has two thumbs and just had his insurance premiums double? Probably the same guy who just canceled his health insurance and would rather pay the penalty (I’m sorry, tax because Congress has no power to impose penalties on non consumption of services). At least drill got cancelled because of the “shutdown”. Bright spot in every dark day right?
Skwaats
Bar
135
185
225
275x3
315x3
350x4
275x8
Kneeling cable crunches
6 sets
45 degree glute ham raise
3x6 25lbs on top of head
2x6 with thick green band (awesome)
Felt like I could do 7 or 8 reps at 350 but my knee was caving in on the last rep so stopped there (I like my ACL in one piece)
Bench
Bar 5 pull ups
95 5 pu’s
135 5 pu’s
175 5 pu’s
205x3 10 low cable rows
235x3 10 lcr’s
265x4 10 lcr’s
205x9 10 lcr’s
DB bench press (no lock out)
55x6
60 2x6
70x6
Rear delt raises
10 3x10
Was actually satisfied with today’s performance. Got that fourth rep even without a spotter and nothing hurt before or after. I know I really shouldn’t pay attention to the scale because of water retention and all that jazz but it is gratifying to see the scale tip to 213 today. I also found a house within my price range and am excited to buy my first one. Just a pretty good day.
Deathlifts
135
185
225
275
310x3
355x3
395x6
315x10
I’ve been in the mindset lately of doing no more than 1 rep with poor form so I stopped at 6. Looking back at this week and yeah I am pretty sure the test is working because I set pr’s in every lift. Good times.
Military Press
Bar 7 pu’s
65 7 pu’s
85 7 pu’s
105 7 pu’s
125x3 10 lcr’s
140x3 10 lcr’s
160x4 10 lcr’s
125x10 10 lcr’s
High incline db press
35 2x10
40 1x10
Back flies
15 1x10
20 2x10
I had some extra aggression I had to take out this morning so I went to the gym.
Skwaats
95
135
185
225
255
295x5
335x3
370x3
405x1 (YEESSS)
295x7
45 degree GHR
green band 4x6
Kneeling Cable Crunches
6 sets
So the city decides to steal my good will (I posted $500 in bail for my friend). They decided to just use my money for the case. Didn’t tell me or anything. Showed up at the courthouse 2 weeks after the court date because that is what I was topd to do and yeah what’s mine is their’s I guess. I then hit an all time squat PR. 5 plates here I come. I just7st need somebody to steal my car or something first.
Bench
Bar 5 pu’s
95 5 pu’s
135 5 pu’s
185 5 pu’s
220x5 10 lcr’s
250x3 10 lcr’s
280x2 10 lcr’s
225x10 10 lcr’s
Rear delt raises
10 3x10
Dips
45 2x6
90 1x5
Decided I really need a new pair of shoes as my feet kept slipping in front of me when I tensed up but other than that pretty good day I thought. Oh and screw baling hay. Kind of just sucks the energy right out of you.
Power cleans
Bar
135x3
155x3
175x3
Deathlifts
175
225
275
330x5
375x3
420x4
330x8
Hells yeah. Felt strong and only had one rep where I started to round over. Good day.
Military Press
Bar 7 pu’s
65 7 pu’s
85 7 pu’s
105 7 pu’s
130x5 10 lcr’s
150x3 10 lcr’s
165x4 10 lcr’s
130x10 10 lcr’s
High incline db press
45x8
55x8
Back flies
15 3x10
Not disappointed going in hungry and on 5 hours of sleep.
Skwaatz
Bar
135
185
225
260x5
300x5
340x5
Ghr
Green band 4x6
Keeping it easy this week and just doing minimum reps for a semi-deload. I will also be working 60 hours a week for the forseeable future so sleeping normally is going to be hard. Whatever money is good. Also, tried squeezing into my blues last weekend. Long story short I am looking for a new set.
Bench
Bar 5 pu
95 5 pu
135 5 pu
165 5 pu
195x5 10 lcr
225x5 10 lcr
250x5 10 lcr
Rear delt raises
3 sets
I really need to work on stayimg tight while benching. My arch on the second rep of any heavy set really dissipates and I have to reset my hips pretty much every time. Other than that 250 felt light and I probably could have gotten 8 or 9 but still keeping reps at a minimum. Oh, and I don’t know how I ever lifted without chucks but I am not going to go without them now.
