Friday: Deadlift Day
Warmup
Foam rolling
10 standing long jumps
DL
5 x 135
5 x 185
5 x 225
Work Sets
5 x 250
3 x 285
7 x 320
FSL
5 x 6 @ 250
Video of my last workset:
https://youtu.be/AERsGiCISiU
DELOAD WEEK
Monday: Bench Day
Warmup
Foam Rolling
Bench
5 x 85
5 x 105
5 x 125
Pull Ups:
3 x 5 @ 25lbs
1 x 4 @ 25lbs
1 x 3 @ 25lbs
Accessory lifts
Stranding High Cable Crossover: 4 x 25 ea @ 20lbs
Kroc Rows: 1 x 15 ea @ 70lbs
Banded High Rows: 4 x 30 reps
DELOAD WEEK
Tuesday: Squats
Warmup
Foam rolling
100 reps jump rope
Squat
5 x 105
5 x 130
5 x 160
Accessory lifts
Smith machine calf raises: 5 x 8 @ 225lbs
Good mornings: 5 x 10 @ 100lbs
Kneeling ab wheel rollouts: 5 x 10
Wednesday: Conditioning
Work Sets
30ish minute jog. Went for an out and back route that I know typically takes 30-35 minutes.
Stretching and foam rolling
DELOAD WEEK
Thursday: Press Day
5 x 55
5 x 70
5 x 85
Dips
10 x 5 @ 25lbs
Accessory lifts
Banded lateral shoulder raises: 5 x 10
Incline YTL raises: 1 x 7 ea @ 5lbs ea
Empty Barbell curls: 1 x 100
DELOAD WEEK
Friday: Deadlift Day
5 x 135
5 x 170
5 x 200
Back raises
5 x 8 @ 25lbs
Accessory lifts
Cable rope hammer curls: 5 x 10 @ 30lbs
Kneeling tricep pulldowns: 100 total reps @ 30lbs
Cross body hammer curls: 5 x 10 @ 25lbs
Tuesday: Bench Day
Warmup
Bench
5 x 95
5 x 115
5 x 135
Work Sets
5 x 140
5 x 160
8 x 185
FSL 5 x 8 @ 140
Pull ups
3 x 5 @ 25lbs
6 x 5 @ bodyweight
1 x 4 @ bodyweight
Accessory Lifts
Kroc Rows: 1 x 15ea @ 70lbs
Incline DB press: 5 x 10 @ 45lbs ea
Kettelbell hammer curls: 5 x 10 @ 20lbs ea
Wednesday: Squats
Warmup
Foam rolling
10 standing long jumps
Squat
5 x 135
5 x 155
5 x 165
Work Sets
5 x 175
5 x 205
12 x 230
FSL
5 x 8 @ 175
Accessory Lifts
Good Mornings: 5 x 10 @ 100lbs
Smith Machine Calf Raises
5 x 6 @ 225lbs (3 second pauses at top and bottom)
No video today as the gym was overrun with people either on holiday break or getting started early on their new years resolutions.
Friday: Press Day
Warmup
Press
5 x 55
5 x 65
5 x 85
Work Sets
5 x 95
5 x 110
8 x 125
FSL
5 x 8 @ 95lbs
Dips
7 x 10 @ 25lbs
1 x 8 @ 25lbs
2 x 10 @ BW
Accessory lifts
Banded lateral shoulder raises: 5 x 10
Banded high rows: 5 x 30
Saturday: Deadlift Day
Warmup
Foam rolling
100 reps jumping rope
DL
5 x 135
5 x 185
5 x 215
Work Sets
5 x 225
5 x 260
8 x 295
FSL
5 x 5 @ 225
Back raises
10 x 10
Accessory lifts
Cross body hammer curls: 5 x 20 @ 20lbs
Single arm kneeling tricep pulldowns: 5 x 20 @ 17.5lbs ea
Notes:
Pretty blah workout. Hamstrings are super tight so I did a lot of stretching between sets. This was a ‘get in and get the work done and get the hell out’ workout. Overall this week feels like a modest accomplishment, what with the holiday season and having the normal schedule thrown off. Also felt like I was getting sick so I ditched the conditioning work on Wednesday and started taking pharmaceutical level doses of Vitamin C. I feel like I nipped that in the bud and didn’t miss any of my key workouts. Glad to have this week over and done with!
Happy new year!
Monday: Bench Day
Warmup
Foam rolling
Bench
5 x 95
5 x 115
5 x 135
Work Sets
3 x 150
3 x 170
6 x 195
FSL
5 x 8 @ 150
Pull ups
5 x 5 @ 25lbs
1 x 4 @ 25lbs
4 x 5 @ bodyweight
Accessory Lifts
Kroc Rows: 1 x 15ea @ 70lbs
Standing high cable crossover: 5 x 20 @ 20lbs ea
Kettelbell hammer curls: 5 x 10 @ 20lbs ea
Tuesday: Squats
Warmup
Squat
5 x 135
5 x 155
5 x 175
Work Sets
3 x 190
3 x 215
8 x 245
FSL
5 x 8 @ 190
Accessory Lifts
Good Mornings: 5 x 10 @ 100lbs
Kneeling ab wheel rollouts: 3 x 10
Thursday: Press Day
Warmup
5 x 65
5 x 75
5 x 85
Work Sets
3 x 100
3 x 115
8 x 130
FSL
5 x 8 @ 100lbs
Crazy busy week, should slow down starting tomorrow.
Saturday: Deadlift Day
Warmup
DL
5 x 135
5 x 185
5 x 225
Work Sets
3 x 240
3 x 275
10 x 310
FSL
5 x 8 @ 240
Monday: Bench Day
Warmup
Bench
5 x 115
5 x 135
5 x 155
Work Sets
5 x 160
3 x 185
4 x 205
FSL 5 x 8 @ 160
Pull ups
3 x 5 @ 25lbs
3 x 4 @ 25lbs
3 x 6 @ bodyweight
1 x 5 @ bodyweight
Accessory Lifts
Kroc Rows: 1 x 15ea @ 70lbs
Incline DB press: 5 x 10 @ 45lbs ea
Tuesday: Squats
Warmup
Squat
5 x 135
5 x 155
5 x 185
Work Sets
5 x 205
3 x 230
5 x 255
FSL
5 x 8 @ 205
Accessory Lifts
Good Mornings: 5 x 5 @ 115lbs
Kneeling ab wheel rollouts; 5 x 10
Wednesday: Conditioning
Work Sets
30ish minute jog. Went for an out and back route that I know typically takes 30-35 minutes.
Thursday: Press Day
Warmup
Press
5 x 65
5 x 85
5 x 95
Work Sets
5 x 110
3 x 125
4 x 140
FSL
2 x 8 @ 110lbs
3 x 7 @ 110lbs
Dips
7 x 10 @ 25lbs
1 x 9 @ 25lbs
2 x 8 @ 25lbs
Friday: Deadlift
Warmup
DL
5 x 135
5 x 185
5 x 215
Work Sets
5 x 260
3 x 295
5 x 330
FSL
5 x 5 @ 260
Back raises
10 x 10
Accessory lifts
Hammer curls: 5 x 10 @ 30lbs
Kneeling tricep pulldowns: 5 x 10 @ 40lbs
Kneeling ab wheel rollouts: 3 x 10
Hanging Leg Raises: 2 x 5
Video of my last work set:
https://www.youtube.com/watch?v=VfHUJ7pxB08&feature=youtu.be
Sunday: Bench Day
Warmup
Bench
5 x 95
5 x 115
5 x 135
Work Sets
Bench
5 x 145
5 x 165
9 x 185
FSL
5 x 8 @ 145 lbs
Pull Ups:
6 x 5 @ 25lbs
4 x 5
Accessory lifts
Incline DB bench: 5 x 10 @ 45lbs ea
Kroc Rows: 1 x 20 ea @ 70lbs
Tricep Extensions: 3 x 10 @ 65lbs