Bench (2 sec pauses)
Bar 6 pu (all sets)
95
135
165
185x5
205x5
235x8
275x2 (touch and go)
Lying Cuban press
10 3x6
JL Press
Bar x8
95 2x8
So touch and go’s feel stupid easy compared to pauses (no shit right?). I think the pauses really have helped me stay tight and my power out of the bottom.
Deathlifts
135
185
225
275 3x2
I was freaking sore today so I just kind of did something and got out.
Military Press
Bar 8 pu
75 8 pu
95 8 pu
115 8 pu
130x3 10 lcr
150x3 10 lcr
170x5 10 lcr
Overslept so did minimum and left.
Skwaats (no belt)
Bar
135
185
225
260x3
300x3
335x6
Front squats
255x6
Back extensions
45 4x6
Standing cable crunches
6 sets
A couple light sets of seated calf raises
Hip is bothering me much less this week although there was still some discomfort.
Bench (6 pullups in between)
Bar
95
135
165
190x3
225x3
245x6
285x1
Back flies
10 1x10
15 3x10
All benches were paused and the 285 I waited for a press command. Also, Happy Joes pizza is the best pre workout I have ever tried.
Deathlifts (beltless)
135
185
225
275
315x3
355x3
395x6
Leg press
2 pps 1x10
3 plates per side 1x10
4 pps 1x10
6 pps 1x10
Curlz
Some x some
Fun day today. Felt decent with nothing terribly sore.
Military Press (8 pullups)
Bar
75
95
115
140x5
160x3
180x2
Face pulls
Some weight 4x15
I was trying false grip for all my sets today (usually just do warm ups with that) and I do like how it feels but I think I was more concentrating on my grip than actually staying tight and didn’t get as many reps as I wanted too. Also don’t know why I went away from face pulls but I am officially reinstating them in my program.
Skwaats
Bar
135
185
225
255
280x5
315x3
355x5
405x miss
405x1 (added belt)
Front squat
275 4
Back extensions
45 4x6
Standing cable crunches
Some weight x 6 sets
Some more abbzzz
Decent day, still can’t squat 405 without a belt but it was close.
Bench with 6 pullups
Bar
95
135
165
185
205x5
235x3
265x4
295x1
205x9
Face pulls
4x15
Rolled a couple minutes and got my ass kicked.
Deathlifts
135
225
275
330x5
375x3
420x1
Forgot my chalk so really had trouble holding on to the bar. Still pulled without a belt, probably will throw it back on after the next training cycle.
Deload Military Press
Bar x5
75x5
95x5
115x3
135 2x3
Face pulls
4x20
My right bicep is getting a little iffy, so that’s another thing to keep an eye on.
Deload Skwaats
Bar
135
185 couple sets
High box squats
185 3x3, 1x5
Low box squats
225 3x3
Free squat
225 1x3
All supersetted with sets of 10 leg curls.
I am pretty slow coming out of the hole so I thought today would be a good day to try and at least establish a mental connection with some speed.
Deload bench
Bar
Bar
95
135
165
185x10
205x1 (5 second pause)
Close grip
135 2x10
Pullups
2x10
1x6
Face pulls
4x25
Very light easy day.
Sumo deathlifts
135
185
225
275x3
315 3
Conventional pulls
315 3x3
Just technical work today. Don’t know why but sumo’s really rip up my shins even though conventional hardly scratches them. Had to throw away another pair of socks.
Military Press (straight arm pulldown)
Bar
75
95
115
125x5
145x5
165x3
Face pulls
4x20
Just did not have any strength today for whatever reason. If I miss reps again I will drop my training max. Also pretty sure it is tendinitis in my right bicep, but I am not a doctor and I haven’t had it before. Just really bugs me when I am doing stuff at work (like holding a 2’x2’ 3/8" piece of steel overhead with one arm while someone else is welding it up).
Skwaats
Bar 3 sets
135
185
225
250x5
285x5
325x8 (used belt)
Front squat
250x8
Called it good. My legs are toast.
Bench
Bar 6 pu
95 6 pu
135 10 straight arm pulldown
165 10 sap
180x3 10 sap (forgot what day it was)
210x5 10 sap
235x7 10 sap
180x15 (TnG) 10 sap
JL Press
Bar x8 20 face pulls
65x8 20 face pulls
Shoulders and triceps wasted. I hadn’t really gotten sore from training in a while and am wondering if it is a good thing or not. Stopped the pullups cause my bicep was starting to get tight again
Military Press (10 facepulls)
Bar
75
95
115
135x3
155x3
175x1 (20 fp)
Bicep not as sore, still not going to push it. Before my overhead was going up very consistently, now my max just dropped like 20 lbs. Don’t know why but I guess resetting the training max doesn’t give you AIDS so I will do that.
Skwaats
Bar
Bar
135
185
225
270x3
305x3
345x5
Low box squats
225 3x5
Going to try some box squats for a while mostly because I suck at them.
Bench 10 sap
Bar
Bar
135
165
195x3
225x3
250x6
195x15 (TnG)
Face pulls
3x10
Tried pulling the bar deep into my chest and really got some more pop out of the bottom.