Bench
Bar
95
135
185x5
225x5
255x3
275x3x3
275x5
315x0 (not enough stones today)
Close grip
225 2x10
Pullups
10,10,10,8
I think I am actually stronger doing close grip than I am a standard width (ring finger on rings) moved my hands to just inside the rings and it felt about the same. Switched to my hands just on edge of smooth and I can rep all day. Must keep playing with it.
Deathlifts
135
225
315x3
365x3
405 4x3
Front squats
135
185x5
225x5
255x8
Seated cable rows
5x10
Had extra time because I was a lazy fuck and stayed home from work with an upset tummy.
Standing DB press
30x some
45x10
55x8
60x8
65x7
Facepulls
3x15
Pullups
2x10
I am almost out of Plazma and am kinda broke right now. Why are tires so expensive when they are speed rated?
Squats
Bar
135
225x5
275x5
315 5x5
Bit off a layoff due to a very busy weekend (even though I worked yesterday). My hip flexor still really bugs me until my first working set and it is kinda throwing my form off, I am leaning somewhat to my left. Oh well it will heal eventually I am sure.
Pendlay rows (first time)
135x5
185 4x5
Pullups
10,10,8
DB rows
80 3x10
Facepulls
3x15
Curlz
Some (not many)
Random back day because it sounded like a good idea.
Bench
Bar
95
135
185x3
225x3
275 8x3 (paused)
Close grip
225x10
225x11
A week and 2 days since last pin. Pretty sure my test was fake because I didn’t notice a damn thing after I ran out of anavar. O well, today was fairly easy anyways.
Skwaats
Bar
135
225
275x3
315x3
365 6x3
Box squats (ply box with 2 mats, ~2" below parallel)
225 4x5
Felt like the box squats really hit the whole posterior chain pretty hard today. Also realized I had been lifting without much effort in the heavier squats, and when I actually tried exploding out of the whole, the weight moved pretty easy.
Rack pulls (right at knee height)
135x5
225x5
315x5
365 3x5 (all double overhand)
Front squat
135
185
225x5
275x5
I kinda liked this. Glutes were really firing in the pulls. Was still sore as hell from Sunday, but that is what I get for being lazy and letting my frequency drop.
Incline bench
Bar
135x5
185x5
225 2x5
225x4
Pullups
10,10,8
Facepulls
3x10
I had wanted to switch to incline sooner but figured I would give the db shoulder press some more time first. I am hoping this has a more direct carryover to my bench. Planning on alternating light and heavy weeks with this until I am actually good at the movement itself.
10 mins on the elliptical
Hanging knee raises
1x10
(Add 10 lb db) 2x10
Wow I need to work on my hamstring mobility some more. I can’t even bring my legs up to my waist while keeping them straight without severe rounding in my back. Thus knee raises.
Squats
Bar
135
225x5
275x5
315x5
385 6x2
Box squats (low box)
135+ light bands x3
185+ light bands 2x3
225+ light bands 3x3
Got my elite fts light bands in this week and I was pretty anxious to try them out. I think I like them. They really do make you have to stay tight that is for sure.
Bench
135
185
225x3
255x3
290 10x2
Close grip
225x9
Pullups
5,5,10
Yeah I was pretty beat from 10 doubles. Have to get some more back work in later.
Deathlifts
225
315x3
405 3x3
465x1
Really need to work on my hamstring mobility. Starting to have some trouble sitting back as far as I used to so my shoulders are farther ahead of the bar than I would like.
Incline bench
Bar
135
185x5
205x8
205x7
205x4
185x4
Pullups
10,10,5
Facepulls
3x15
Straight arm pulldowns
3x10
I definitely overestimated my strength on the incline. Wanted to do 3x8. As you can tell that didn’t happen. Oh well, I am sure the more I do these the better I will get at them. I hadn’t done these consistently since high school so I suppose there is a learning curve.
15 mins on the elliptical
Hanging knee raises +10 lbs db
3x10
Will gradually increase time on elliptical capping out at 35 mins. Shooting for overall heart health as my mom has high blood pressure and had a minor stroke last year. Figure just enough to get heart pumping but not enough to effect squats tomorrow.
Skwaats
Bar
135
225
275x3
315x3
365x1
405 8 singles
Box squats
135 + light bands x3
225 + light bands 4Ã??3
That was very entertaining. I now feel like I own 4 plates. Think I will try for a new 1rm next week, then deload and start fresh with just box squats as the main movement until I take a week off to go fishing at the end of July.
Bench
Bar
135
185
225
275x1
305x12 singles
Pendlay rows
185 3x10
I really like getting a hand off when above about 275 or I lose all my upper back tightness unracking the bar. It took 36 hours to procure a decent one but I finally got this done.
Deathlifts
225
315x3
405 3x5
Good enough for me.
Nice work in here man!
[quote]Alpha wrote:
Nice work in here man![/quote]
Really appreciate it big guy!