Wednesday 9/25/24 Accessory(WK 3)
Close-Neutral Grip Pulldowns
90x2x15
100x2x15
110x2x12
120x2x10
One-Arm Cable Rows
50x2x15
60x2x15
70x2x15
80x2x15
High-Incline DB Shrugs
50x3x20
Neck Harness(on cables)
20x2x20(front & back)
That was it. My nerve pain was really bad today and after this it got alot worse, so I wasn’t able to get in any biceps work. But had a good back session nonetheless. Lifted at my home gym today, so all cable movements were plate loaded
Hurricane knocked the power out yesterday and it got hot AF in the house. Sweated all day and I didn’t get in the gym yesterday and ended missing my speed bench session. So hopefully I’ll be rested up enough for my heavy bench session on Monday. Other than the power getting knocked out we didn’t have much else going on
Monday 9/30/24 Bench(WK 5)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
275x1 added Widowmaker
315x1
365x1
400x1, 3 sets(added shirt)
1 Board Press
420x1
That was it. I have some sort of injury in my left wrist/forearm area, and after this it was bothering me pretty bad. So I decided to stop here
Wednesday 10/2/24 Accessory(WK 5)
Chest-Supported DB Rows
50x2x12
60x12
70x12
80x8
90x8
Medium Neutral-Grip Pulldowns
90x2x12
100x2x12
110x2x8
Seated Cable Rows(dual cable)
90x3x15
Dumbbell Curls
25x3x12
One-Arm Machine Curls
20x3x12
Forearm work on my Gripzilla dynamo
Great training session today, although I didn’t get in my trap and neck work. All cables and machines were plate loaded
Friday 10/4/24 Speed Bench(WK 5)
Rotator Cuffs
Speed Bench Press(vs Dbl Mini’s)
45x12, 2 sets
45x5 added bands here
95x5
115x3x3
125x3x3
135x3x3
Used 3 different grips for each set(comp, por, & thumb from smooth)
Flat DB Press
65x20
75x16
JM Triceps Press
95x3x12
That was it. I didn’t have enough energy today to hit my back, rear delts, and curls today, but they’re still a little worn out from my back session the other day. Next week will be my last heavy training week before World’s.