NS Log

Training Training Logs
521

Starting a new program this week - RTS

Squat:

Warmup
405x4 @8
435x4 @8.5
465x4 @9
435x4 @9

Conventional Deadlift:

Warmup
495x4 @9
470x4 @9

High-bar Squat:
2x8 w/325
1x6 w/375
1x5 w/375

Abs

522

Bench:

305x4 @8
320x3 @10
300x4 @9

CG Bench:
275x4 @8
295x4 @8
305x3 @10
290x4 @8
290x4 @9

SOHP:

1x8x135
1x5x135

Pullups:

5x10xbodyweight

523

Sumo Deadlift:

515x4 @8
555x4 @9
575x2 @10

Paused Squats:

365x4 @8
390x4 @8
415x4 @9
395x2 (felt like I pulled something in my upper back so I called it after the second rep)

Reverse Hypers:

5x8 w/180

Abs

524

Bench:

275x4 @8
315x3 @10 (my shoulder is really holding me back from being able to bench)

CG Bench:

2x2x315 @9

Floor Press:

2x4x275 @9
315x2 @10

JM Presses

225x8
2x8x205

Seated Cable Rows:

5x10x170

525

Squat:

425x4 @8
450x4 @8.5
470x4 @10
445x4 @8
445x4 @9

Conventional Deadlift:

445x4 @9
470x4 @10
445x4 @9

SSB Squat:

4x8x300

Abs

526

Bench:

285x4 @8
300x4 @9
315x4 @10
300x4 @9
300x4 @10

CG Bench:

265x4 @8
280x4 @9
295x4 @10
280x4 @8
280x4 @9

Triceps

Pullups:

5x10xbodyweight

527

Sumo Deadlift:

505x4 @8
535x4 @9
555x4 @10

Paused Squats:

385x4 @8
405x4 @9
425x4 @10
405x4 @9

Good Mornings:

4x8 w/185

Abs

528

Squat:

445x3 @8
470x3 @9
4953 @10
460x3 @9
465x3 @9

Conventional Deadlift:

445x3 @8
470x3 @9
495x3 @10
460x3 @9
460x3 @9

SSB Squat:

5x5x340

Abs

529

Sumo Deadlift:

515x3 @8
545x3 @9
575x0 (felt something wrong in my right hip flexor and just couldn’t break the floor)

Paused Squats:

405x3 @8
435x3 @9
445x3 @10

Reverse Hypers:

5x10 w/180

Abs

530

Squat:

445x3 @8
470x3 @9
4853 @10
465x3 @9
465x3 @10

Conventional Deadlift:

445x3 @8
470x3 @9
495x3 @10
460x3 @9

SSB Squat:

5x5x340

Abs

531

Bench:

275x3 @8
315x3 @10

CG Bench:

245 60 lbs. chains x3 @9
245 60 lbs. chains x3 @10
295x3 @9
295x2 @10

Chest supported rows rotator cuff rehab supersets

532

Sumo Deadlift:

515x3 @8
535x3 @9
565x3 @10
535x3 @9
535x3 @10

Paused Squats:

405x3 @8
425x3 @9
445x3 @10
415x3 @9
415x3 @9

GHR Reverse Hypers:

5x10 w/bodyweight
5x10 w/180

Abs

533

Squat:

445x3 @8
470x3 @9
4853 @10
455x3 @9
455x3 @10

Conventional Deadlift:

445x3 @8
470x3 @9
495x3 @10
460x3 @9

SSB Squat:

5x5x340

Abs

534

Floor press:

1x5 w/185
1x4 w/225
1x3 w/275
5x3 w/295

Squat:

1x5 w/285
1x5 w/355
2x5 w/415
2x3 w/465
1x5 w/415

Board press:

4x6 w/255

Superset:

Good morning 5x5 w/235
Face pulls 5x15 w/mini band
Band pull aparts 5x15 w/mini band