Squat:
1x5 w/265
1x4 w/315
2x3 w/365
2x2 w/420
1x1 w/475
1x1 w/485
1x2 w/500
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
2x3 w/315
3x2 w/350
Pause Squats:
1x5 w/225
1x3 w/315
4x4 w/365
Super set
GHR:
5x10 w/bodyweight
DB Flies:
5x10 w/35
Facepulls:
5x10 w/light bands
Pullups:
5x5 w/65
BB Bent-over Rows:
3x5 w/315
Meadow Rows:
2x5 w/160
DB Lateral Raises:
4x5 w/50
DB Rear-delt Flies:
4x5 w/45
Deadlift:
1x4 w/285
1x3 w/340
2x3 w/395
2x2 w/455
1x1 w/515
1x1 w/525
1x1 w/545 (ties PR)
Incline DB Bench:
1x5 w/60
1x3 w/90
5x5 w/120
Speed Deadlifts (against chains + bands):
5x3 w/275
Superset
Lunges:
3x10 w/225
2x12 w/225
Incline DB Flies:
5x10 w/30
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
6x3 w/315
Squat:
1x5 w/265
1x4 w/315
2x3 w/370
3x3 w/420
4x2 w/445
Close-grip Speed bench (against chains):
5x3 w/185
3x3 w/225
Pullups:
5x5 w/65
BB Bent-over Rows:
3x5 w/315
Meadow Rows:
2x5 w/160
DB Lateral Raises:
4x5 w/50
DB Rear-delt Flies:
4x5 w/45
Squat:
1x5 w/265
1x4 w/315
2x3 w/370
5x3 w/420
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
3x3 w/315
4x2 w/335
Pause Squats:
1x5 w/225
1x5 w/275
1x5 w/315
4x4 w/365
Super set
Standing Good Morning:
5x5 w/225
DB Flies:
5x10 w/35
Facepulls:
5x10 w/light bands
How do you feel, when doing these? I never go lower than 8-12 Preferring to get 15-25 With rear delts and medial. Excuse me, if you have already explained this but I just wondered why so low on the reps?
Deficit Deadlift:
1x4 w/285
1x4 w/340
2x3 w/395
6x3 w/455
Bench:
1x6 w/195
1x5 w/235
2x4 w/275
2x3 w/295
3x3 w/315
2x4 w/295
2x5 w/275
1x6 w/255
1x8 w/235
1x10 w/215
1x10 w/195
Superset
Speed Deadlifts (against chains):
5x3 w/275
Facepulls w/band:
5x10
[quote]The Recluse wrote:
How do you feel, when doing these? I never go lower than 8-12 Preferring to get 15-25 With rear delts and medial. Excuse me, if you have already explained this but I just wondered why so low on the reps?[/quote]
To be honest, it’s really so I can hit heavier weights. However, I do finish off the workout with DB hang and swing for both lateral and rear delts (50 reps each).
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/265
1x4 w/315
2x3 w/370
3x3 w/420
3x2 w/455
3x3 w/420
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
3x2 w/315
2x1 w/365
1x0 w/370
Squat against chains:
4x6 w/315
Superset
GHR:
3x10 w/bodyweight
Facepulls:
3x10 w/mini bands
Dynamic Effort Bench Day
Speed Bench (against mini bands):
1x5 w/135
1x3 w/185
8x3 w/215
Triceps extension:
3x10 w/30 (incline bench)
Close grip bench (lowered to neck):
2x10 w/135
Lateral & Rear Delt Raise Superset:
5x10 w/40
5x10 w/35
DB Rows:
5x10 w/120
Max Effort Squat Day
Squat:
1x5 w/265
1x3 w/315
1x3 w/365
1x2 w/405
1x1 w/475
1x1 w/505
1x1 w/535
1x1 w/545 (PR)
I was just planning on hitting 535 and break my previous PR of 525. A friend at the gym decided I should do more and loaded up 545 for me. It was a grinder and I think I could have sunk it lower but still good enough for me.
Good Mornings:
5x3 w/225
RDL:
5x3 w/405
Abs
Nice squat!
Video?
Knees wrapped?
[quote]mahwah wrote:
Nice squat!
Video?
Knees wrapped?
[/quote]
I really felt like I could’ve gone a bit lower but lost a bit of confidence the moment I unracked it.
Max Effort Bench Day
Bench (paused):
1x5 w/185
1x3 w/235
1x3 w/275
1x2 w/315
1x1 w/340
1x1 w/355
1x1 w/370 (PR)
1x0 w/375
Rack Lockouts:
5x3 w/315
SOHP:
5x3 w/185
Pullups:
5x10 w/bodyweight
Dynamic Effort Squat Day
Box Squats:
10x2 w/265 light bands
Deadlifts:
6x3 w/275 light bands
GHR:
5x10 w/bodyweight
Dynamic Effort Bench Day
Speed Bench (against mini bands):
1x5 w/135
1x3 w/185
8x3 w/215
Close-grip bench (lowered to neck):
5x10 w/135
Lateral & Rear Delt Raise Superset:
5x10 w/40
5x10 w/35
Swiss Bar Rows:
5x10 w/225
Max Effort Deadlift Day
Deadlift:
1x5 w/225
1x3 w/315
1x3 w/365
1x1 w/455
1x1 w/505
1x1 w/535
1x1 w/555
1x1 w/565 (+20 PR)
RDL:
5x3 w/405
Good Mornings:
5x3 w/245
Abs
Max Effort Bench Day
Close=grip Bench (paused):
1x5 w/185
1x3 w/225
1x3 w/275
1x1 w/320
1x1 w/335
1x1 w/355
1x1 w/365
1x1 w/370 (PR)
Rack Lockouts:
5x3 w/315
SOHP:
5x3 w/185
Pullups:
5x10 w/bodyweight