I’m using Stan Efferding’s vertical diet methods
Nice. You got freezer space to buy a cow? Beef at grocery still nutty high per pound.
1 Like
Yeah it is high! I use mostly just lean ground beef. It’s cheaper than steak. And I’ll eat chicken thighs from time to time
Wednesday 9/22/21 Speed Bench(WK 2)
Speed Bench Press(vs Mini Bands)
45x12
45x5, 2 sets(added mini’s here)
95x3
120x3x3
125x3x3
130x3x3
Each set was done with different grips(comp, POR, close)
Flat DB Press
50x2x20
Seated Cable Rows(wide-grip)
70x15
90x15
110x10
Rear DB Raises
15x3x12
Hammer Curls
15x2x15
2 Likes
Friday 9/24/21 Close-Grip Bench(WK 2)
Rotator Cuffs
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
155x3
185x1
200x6(last 2 reps paused)
205x6(last 2 reps paused)
180x8(last 2 reps paused)
That was it. My back has been bothering me, so I didn’t do any accessory work
2 Likes
Monday 9/27/21 Bench(WK 3)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
205x1
225x2, 3 sets (paused)
Rack Lockouts
240x2x3
Incline BB Press
135x8
155x8
175x8
Medium-Grip Pulldowns
90x12
100x12
110x10
Hammer Curls
30x3x12
Feeling very strong on bench right now!!
2 Likes
Wednesday 9/29/21 Speed Bench(WK 3)
Speed Bench Press
45x12, 2 sets
95x3, 2 sets
115x3x3
125x3x3
135x3x3
No bands this week
Flat DB Press
60x20
70x8, had some issues getting this handed to me
Chest-Supported DB Rows(on Incline)
50x12
60x3x12
Rear DB Raises(on Incline)
20x3x12
Barbell Preacher Curls
40x3x20
2 Likes
Saturday 10/2/21 Close-Grip Bench(WK 3)
Rotator Cuffs
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
205x1
215x6, last 2 reps paused
220x6, last 2 reps paused
195x8, last 2 reps paused
Didn’t do any assistance work today because I didn’t want to be sore for heavy bench Monday
2 Likes
Monday 10/4/21 Bench(WK 4)
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
240x2, 3 sets
Rack Lockouts(por grip)
250x2x3
Incline Barbell Press
140x10
160x10
180x6
Wide-Grip Pulldowns(plate loaded)
90x4x12
Hammer Curls
20x3x15
That was it, everything is feeling strong
2 Likes
Wednesday 10/6/21 Speed Bench(WK 4)
Rotator Cuffs
Speed Bench Press(against Light bands)
45x12, 2 sets
45x5 added bands here
95x3x3
100x3x3
105x3x3
Used 3 different grips(comp, por, thumb from smooth)
Flat DB Press
40x2x20
Chest-Supported DB Rows(on Incline)
50x4x10(focused on hard contractions)
Rear DB Raises
20x3x12
Ez-Bar Preacher Curls
70x3x12
That was it, went up in band tension this week
2 Likes
Have you landed on an opener yet?
I’ll see in the next few weeks what my opener will be
Friday 10/8/21 Close-Grip Bench(WK 4)
Rotator Cuffs
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
205x1
220x6, last 2 reps paused
225x6, last 2 reps paused
200x8, last 2 reps paused
Hammer ISO Shoulder Press Machine
75x10
95x10
105x10
115x10
Machine Rows
90x15
105x15
120x10
135x8
Face Pulls
50x15
60x15
70x15
Hammer Curls
15x12
20x12
25x12
We drove to the gym today, so I done some exercises that I normally can’t do at my home gym.
2 Likes
Monday 10/11/21 Bench(WK 5)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
250x1, 2 sets(paused)
Rack Lockouts
265x2x2
Incline Barbell Press
160x6
180x3
140x10
Medium-Grip Pulldowns
90x12
100x12
110x10
Hammer Curls
30x12
30x8
That was it. Bench Press is feeling very strong right now
2 Likes
Wednesday 10/13/21 Speed Bench(WK 5)
Rotator Cuffs
Speed Bench Press(against light bands)
45x12, 2 sets
45x5 added bands here
100x3x3
105x3x3
110x3x3
Flat DB Press
50x20
60x15
Chest-Supported DB Rows(on Incline)
50x12
55x12
60x12
65x12
Rear DB Raises(on Incline)
20x3x12
That was it, felt a little tired
2 Likes
Friday 10/15/21 Close-Grip Bench(WK 5)
Rotator Cuffs
Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
205x1
225x6, last 2 reps paused
230x6, last 2 reps paused(this is possibly a PR since my injury)
205x8, last 2 reps paused
Seated Overhead Shoulder Press
45x5
95x5
115x5
135x5
155x5
175x1
Seated Cable Rows
70x15
80x15
90x15
100x15
Face Pulls(on lat-pull)
80x3x15
One-Arm DB Preacher Curls
25x3x15
2 Likes
Monday 10/18/21 Bench(WK 6)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
240x1, planned opener
265x1(paused) planned 2nd attempt
Rack Lockouts(por grip)
280x2
290x1
Incline Barbell Press
135x3x8
Medium-Grip Pulldowns
80x15
90x15
100x15
Hammer Curls
20x3x15
Everything seems to be on track!!
3 Likes
How’d the lockouts feel? Sessions look good.
1 Like
I love lockouts, I feel they’ve really helped me this training cycle. I always use the weight on lockouts, that I am planning on doing full range bench on the next week
Wednesday 10/20/21 Speed Bench(WK 6)
Rotator Cuffs
Speed Bench Press
45x12, 2 sets
95x5
115x3, 9 sets
Different grips on each set(comp, por, thumb from smooth)
Flat DB Press
50x2x20
Chest-Supported DB Rows(on Incline)
50x4x12
Rear DB Raises(on Incline)
15x3x15
Ez-Bar Preacher Curls
55x3x15
That was it, feeling tired today. No bands this week
1 Like