Yesterday’s workout didn’t go as well as I hoped. The bench felt really heavy.
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
1x4 w/335
1x3 w/335
1x3 w/330 (paused)
1x2 w/335
1x3 w/330 (paused)
Bench should have been 4x4 w/335, but it just wasn’t happening.
Squat:
1x5 w/255
1x4 w/315
1x3 w/365
6x2 w/405
Russian Leg Curls Facepull supersets
5x10 w/bodyweight
5x10 w/150
Deadlift:
1x5 w/275
1x4 w/335
1x3 w/385
1x1 w/425
1x1 w/465
4x4 w/490
Reverse hypers:
5x5 w/35
Back extensions:
2x25 w/bodyweight
Squats:
1x5 w/255
1x4 w/315
1x3 w/365
1x1 w/405
1x1 w/455
1x2 w/480 (was supposed to be 3 reps)
2x3 w/475 (rep PR for me, I guess 5 lbs. does make a difference)
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
3x2 w/345 (should be 3x3, but the first set felt heavy, so I just kept with the same weight and paused them for doubles)
3x1 w/355
2x3 w/315
Squats:
1x5 w/255
1x4 w/315
1x3 w/365
6x2 w/405
Deadlifts:
1x4 w/275
1x2 w/335
1x2 w/385
1x1 w/435
1x1 w/475
2x3 w/515
Squat:
1x5 w/255
1x4 w/315
1x3 w/365
1x2 w/405
1x1 w/455
1x1 w/475
1x2 w/500
1x2 w/505
Bench:
1x5 w/185
1x4 w/225
1x3 w/275 (close grip)
6x2 w/300 (close grip)
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
1x1 w/315
1x1 w/335
1x1 w/355
2x1 w/365
1x1.5 w/355
1x1 w/365
Bench was bad yet good. The day called for 2x2 with 355, but on my first set I did the first rep and didn’t feel confident enough to do the second. So I bumped it up to 365 and did multiple singles. Went back to try 355 for a double again and needed a spot on the second rep. Not sure why the 365 was fine for me but 355 for a double wasn’t happening. Had to redeem myself so I added one last set with 365. I’ve never done 365 paused this many times, so I guess it wasn’t a total waste of a bench day.
Squat:
1x5 w/255
1x4 w/315
1x3 w/365
6x2 w/405
Deadlift:
1x5 w/275
1x4 w/335
1x3 w/385
1x1 w/425
1x1 w/475
1x1 w/505
1x1 w/545 (PR)
Attempted a few more singles with 545 but couldn’t lock out my second set, and my third attempt didn’t get off the floor. Today’s lift was supposed to be 2x2 with 545 (100% of max), but that just wasn’t happening. I’m trying to build my conventional deadlift up, and I’m basing my percentages off of my sumo max.
Squat:
1x5 w/255
1x4 w/315
1x3 w/365
1x1 w/405
1x1 w/455
1x1 w/495
1x1 w/525 (PR)
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
6x2 w/300
Facepulls:
5x10 w/150
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
1x1 w/315
1x1 w/345
1x0 w/375
1x0 w/365
Bench was just not good at all. Just a couple weeks ago I was hitting three singles with 365. Couldn’t even get it off my chest last night.
Squat:
1x5 w/255
1x4 w/315
1x3 w/365
6x2 w/405
Deadlift:
1x4 w/275
1x3 w/335
1x2 w/385
1x1 w/425
1x1 w/475
1x1 w/525
1x0 w/565 (it just wouldn’t budge for me)
This completes my run with the (stretched out) 9 Week Three Lift Russian Peaking Cycle. I was only able to hit PRs for the squat and deadlift, but the bench didn’t really move in terms of 1RM. However, I’m now able to hit my previous max with more confidence.
Overall results:
Squat: 505 → 525
Bench: 365 (still stuck at this weight, but was able to hit it for 3 singles all paused, and adding more weight just wouldn’t move)
Deadlift: 515 ->545 (this is a conventional PR, 545 used to be my sumo PR but I didn’t retest it this time around)
Starting Sheiko #40 again.
Bench:
1x5 w/195
2x4 w/235
2x3 w/275
2x3 w/315
3x2 w/335
2x3 w/315
Squat:
1x5 w/255
1x4 w/315
2x3 w/365
5x3 w/420
Bench:
1x5 w/215
1x5 w/255
5x4 w/295
Super set
Good morning:
5x5 w/225
DB Flies:
5x10 w/35
Pullups:
5x5 w/65
BB Bent-over Rows:
3x5 w/315
DB Rows:
2x5 w/160
DB Lateral Raises:
4x5 w/50
DB Rear-delt Flies:
4x5 w/45
Deadlift:
1x4 w/285
1x4 w/340
2x3 w/395
2x3 w/455
4x2 w/495
Bench:
1x8 w/195
1x7 w/215
1x6 w/235
1x5 w/255
1x4 w/275
2x3 w/295
2x2 w/315
3x1 w/335
2x2 w/315
1x3 w/295
1x4 w/275
1x6 w/255
1x8 w/235
1x10 w/215
1x12 w/195
Speed Deadlifts (against bands):
5x3 w/275
Squat:
1x5 w/265
1x4 w/315
2x3 w/365
2x3 w/420
4x2 w/455
Bench:
1x5 w/195
2x4 w/235
2x3 w/275
6x2 w/315
Squat:
1x5 w/295
1x4 w/340
4x3 w/395
GHR
5x10 w/bodyweight
DB Flies:
3x10 w/35
Pullups:
5x5 w/65
BB Bent-over Rows:
3x5 w/315
DB Rows:
2x5 w/160
DB Lateral Raises:
4x5 w/50
DB Rear-delt Flies:
4x5 w/45
Squat:
1x5 w/275
1x4 w/315
2x3 w/370
5x3 w/420
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
6x2 w/315
Pin Squats:
1x5 w/225
1x4 w/275
2x3 w/315
4x3 w/365
Super set
Good morning:
5x5 w/225
DB Flies:
5x10 w/35
Pullups:
5x5 w/65
BB Bent-over Rows:
3x5 w/315
DB Rows:
2x5 w/160
DB Lateral Raises:
4x5 w/50
DB Rear-delt Flies:
4x5 w/45
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
1x1 w/315
7x3 w/335
Squat:
1x5 w/245
1x4 w/315
1x3 w/365
4x4 w/405
Deficit Deadlift:
1x4 w/275
1x4 w/335
2x3 w/385
1x2 w/455
1x2 w/465
2x2 w/475
1x2 w/485
Incline DB Bench:
1x5 w/65
1x3 w/90
1x3 w/100
5x5 w/120
Speed Deadlifts (against chains):
5x3 w/275
Superset
DB Flies:
5x10 w/35
Facepulls w/band:
5x10