Bench:
250x5
290x5
325x3 (wasn’t a good day today)
Standing OHP:
5x10 w/160
Meadow Rows:
5x10 w/125
[quote]sufiandy wrote:
Quick question on your setup. Do you find any advantage to doing both a vertical and horizontal pressing movement on both upper body days? My favorite setup is Bench + another flat press, then on OHP day I do another vertical or incline. Just wondering if its one of those things that doesn’t really matter, or if there is some benefit.[/quote]
I normally set up my upper body days the same way you do. But I’m currently running Wendler’s 3 month challenge and it calls for this mix of accessory lifts. I just started the 3rd month today (it’s going to be brutal). After I finish this, I’ll most likely do the triumvirate set up. I never did BBB where I would just repeat the main lift for 5x10, so I really can’t make any comparisons to my current routine.
Deadlift:
335x5
385x5
440x5
Squats:
5x10 w/355
Seated calf raises:
3x10 w/160
Standing OHP:
150x5
175x5
195x5
Bench:
5x10 w/275, 255, 255, 225, 225 (this was horrible)
Pull-ups (wide grip):
5x10 w/bodyweight
Squats:
330x5
380x5
430x5
Deadlifts:
5x10 w/360
Seated calf raises:
5x10 w/160
Bench:
270x3
310x3
335x2 (I’ve been struggling with bench lately)
Standing OHP:
5x10 w/160
Meadow Rows:
5x10 w/125
Deadlift:
360x3
410x3
465x3
Squats:
5x10 w/355
Seated calf raises:
3x10 w/160
Standing OHP:
160x3
185x3
210x3
Dips:
5x15 w/bodyweight
Pull-ups (wide grip):
5x10 w/bodyweight
Squats:
355x3
405x3
455x4
Leg press:
5x10 w/540
Russian leg curls:
5x10 w/bodyweight
Seated calf raises:
3x10 w/160
Bench:
290x5
325x3
365 (missed)
Standing OHP:
5x10 w/160
Meadow Rows:
5x10 w/125
Deadlift:
385x5
440x3
490x1
Good mornings:
5x10 w/185
Standing OHP:
175x5
195x3
215x3
Dips:
5x10 w/90
Pull-ups (wide grip):
5x10 w/bodyweight
Squats:
380x5
430x3
480x1 (didn’t hit depth though)
Leg press:
5x10 w/540
Russian leg curls:
5x10 w/bodyweight
Seated calf raises:
5x10 w/160
Bench:
155x5
195x5
230x5
Standing OHP:
3x10 w/160
Meadow Rows:
3x10 w/125
Deadlift:
205x5
260x5
310x5
Good mornings:
3x10 w/135
Bench:
240x5
275x5
315x5
Incline DB Press:
5x10 w/95
DB Rows:
5x10 w/120
Deadlift:
340x5
395x5
445x5
Good mornings:
5x10 w/185
Reverse Hypers:
5x10 w/bodyweight
Squats:
325x5
375x5
425x5
Leg press:
5x10 w/540
Russian leg curls:
5x10 w/bodyweight
Seated calf raises:
6x10 w/160
Standing OHP:
155x5
175x5
200x5
Dips:
5x10 w/90
Pull-ups (wide grip):
5x10 w/bodyweight
Bench:
260x3
295x3
335x2
Incline DB Press:
5x10 w/95
DB Rows:
5x10 w/120