Saturday - ME Upper
3 second pause bench press
Standing OHP
Tricep Pushdowns
Bicep Curls
Band Pullaparts/Pushdowns
I’m glad I listened to my body and took the extra day off, it allowed me to go a little heavier on the pause bench, though I still wasn’t able to go as heavy as I wanted as I’m not accustomed to the benches in my secondary gym. OHP felt good, I’m excited to see what I can hit for my ME for that with a belt on, I’ve wanted 225 for a long time. Triceps are feeling good as well, hopefully that trend continues.
Train hard.
Monday - ME Lower
Front Squat 500 lbs
https://www.youtube.com/watch?v=fG5PyAypXw0
Back off
Good Mornings off Pins
Romanian Deadlifts
Sumo Deadlifts
Straight to 605 without warming up
https://www.youtube.com/watch?v=Mj3bJTGBlUI
The only reason I wore straps for the deadlift is because like I said I did it with no warm up, and my bicep was already a little sore from the front squat. Overall an awesome day! Definitely felt like I had more on the deadlift but I’m gonna save it.
Train hard.
Wednesday - DE Upper
Speed Bench 135+Average Bands (Accidentally cut last set out of video)
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3x3 close grip with 20 sec rest
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3x3 med grip with 20 sec rest
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3x3 wide grip with 20 sec rest
https://www.youtube.com/watch?v=PGLBAezsGLA
Incline DB Press (80 lbs)
Tricep Pushdowns
DB Bicep Curls
Side Lateral Raises
Everything felt really good today, speed bench felt fast, got all 3x3 done in about 2.5 minutes which was good. Tricep is feeling good, moving forward hopefully everything stays as good as today was. For the next three week period I’m increasing the weight on the bar and decreasing the band tension for speed days.
Train hard.
Thursday - DE Lower
Parallel Box Squats with 375 lbs+140 lbs of band tension
Speed Pulls w/ 455 straight weight
Dynamic lower was really rough this time around, I was still feeling beat up from maxing twice on Monday and everything just felt horrible, this was my last week of box squats and next week I move to pause squats for my variation on DE Lower.
Saturday - ME Upper
315 lbs Incline Barbell Bench
https://www.youtube.com/watch?v=Fb_vxe2Wtig
Back off
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225 lbs for 3x3
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225 lbs for 11
Standing Overhead DB Press
V Bar Pushdowns
Bicep Curls
Band Pullaparts/Pushdowns
Everything felt pretty good today, my elbows were bugging me a little bit because I haven’t done BB Incline since I started powerlifting and it’s a completely different beast. Looking forward to starting phase 2 of my prep, changing the bands on DE Upper to mini bands and increasing weight, and moving to pause squats on DE Lower for the next three weeks. I’ll be changing around a little bit of the accessory work too, moving back to a straight bar for all of my pulling that’s not off a deficit and using chains on speed pulls again. Big things coming.
Train hard.