Bench Supersetted with 5 Pullups
105x5
135x5
160x3
185x3
210x3
240x7
165 5x10
Single-arm rope push downs
10 3x10
Seated Cable Rows
100 3x10
I still can’t walk upright from yesterday. Maybe if I eat 2 lbs of steak the DOMS will go away.
Hang cleans
135x3
155x3
175x0
Deadlifts
195x5
235x3
275x3
315x3
350x7 (fell out of my hand on 7th rep)
225 5x10
Boring but big deadlifts suck
Military Press
60x5
75x5
90x3
110x5
125x3
140x7
Pullups
5 sets of 7
1x10
Squats
135x5
175x5
205x3
255x5
285x3
320x7 (I think that is a pr…)
Front squats
155 4x10
225x9 pretty sure I almost died on the 7th rep but I did 2 more anyways
Bench
105x5
135x5
160x3
200x5
225x3
250x4 (doesn’t matter how much you bench if you miss a rep with no spotter you look like a tool)
165 3x10
Pullups
10 to start then 3 in between each bench set
Single arm rope pulldowns
10 3x10
Face pulls
30x10
40x10
50x12
Squats
135x5
175x5
205x3
255x5
285x3
320x7 (I think that is a pr…)
Front squats
155 4x10
225x9 pretty sure I almost died on the 7th rep but I did 2 more anyways
Bench
105x5
135x5
160x3
200x3
225x3
250x4
165 3x10
Pullups
10 to start with then 3 in between each bench set
Single arm rope pulldowns
10 3x10
Face pulls
30x10
40x10
50x12
It just isn’t bench day without a training partner
Deadlifts
155x5
195x5
235x3
295x5
335x3
370x5
225 5x10
I walked in not being able to walk because of my pft yesterday mt calves were freaking tight.
Now I can’t walk cause my glutes are killing. My calves feel great now though…
Military Press supersetted with 7 pullups
60x5
75x5
90x3
100x5
115x5
130x9
85 3x10
Squats
145x5
175x5
215x3
225x5
260x5
295x10
Front squats
235x3
185 3x10
Bench supersetted with 5 pullups
115x5
135x5
160x3
175x5
205x5
230x9
165 5x10
Single arm rope tricep extensions
10 3x10
15 x7 each arm
Face pulls
40x10
50x10
60x10
70 2x10
Seated cable rows
85x10
100x10
Weighed in at 196 today which is the heaviest I have ever been.
Deadlifts
165x5
205x5
245x3
255x5
295x5
335x10
225 5x10
Can not walk. Must go to work. Hope I don’t die.
Military press supersetted with 7 pullups
60x5
75x5
90x3
105x5
120x3
140x7
Super quick in and out
Squats
145x5
175x5
215x3
245x3
275x3
315x8
Front squats
185 5x10
Any objections if I just crawl in a hole and die? Cause I wouldn’t be able to walk into one.
Bench supersetted with 5 pullups
115x5
135x5
160x3
190x3
215x3
245x7
165 5x10
Single arm rope tricep extensions
10 3x10
15 x7
Facepulls
60x10
70x10
80x10
90x10
Curls til I couldn’t lift my arms
Deadlifts
155x5
205x5
245x3
275x3
315x3
355x8
225 3x10 (got to gym late so skipped last 2 sets
Military Press supersetted with 7 pullups
60x5
75x5
90x3
115x5
130x3
145x5
85 5x10
Seated cable rows
85 3x10
Squats
145x5
175x5
215x3
260x5
295x3
330x6
Front squats
185 3x10
Bench supersetted with 5 pullups
115x5
135x5
160x3
205x5
230x3
255x4
Dumbbell bench press
35x10
50x10
60x10
70 2x10
Facepulls
80x10
90 4x10
Single-arm tricep rope extensions
10 3x10
15x10
Curlz
Ummm a bunch
My left shoulder was bugging me during my bench sets enough that I switched to dumbells which really helped alleviate the pain. I think for my deload next week I am going to do all my presses with dumbbells and see how they feel after that. I really don’t want to develop any shoulder issues this early in my lifting career
Are you going to switch up soon and begin doing higher reps with less weight?
I find that can make muscles grow like weeds. I may have missed you doing this. Don’t underestimate the burn of high reps. Heavy low reps is easier for me, but man my forearms grow with 30-35 reps with lower weight. It’s a workout for your heart as well. I’m older than you, so if I can do it without m,y heart bursting so can you. Happy lifting.