Squat: 275x6(PR), x1, x1, x1 rest pause.
Bench: 220x2x1x1x1x1x1 rest pause
One arm barbell row: 5x5 50# rest pause
Was feeling pretty drained this morning so happy to get it in. Weighed in at 154# last night. Weekend off besides some calisthenics stuff.
Deads: 335x7(PR), 285x5, 225x5, drop set
OHP: 145x8 (PR), 115x5, 95x7 drop set
Pullups: did a bunch with pause at top and slow negative for overhand neutral and underhand. Failure on all 3.
Single leg lunge: 30# 12 for each leg.
25 minutes
Squat: 5x5@ 215#. CAT sets
Bench: 220x3, 220x2, 220x2, 220x1, 185x5 rest pause. 15 breathes between each set.
Chest supported dumbbell rows. Worked with 70# then went to 50#. Hard to feel it.
OHP: 5x6@135#
Deads: 285x9, 285x9
75ish pullups
Airborne lunge: +30# 10 per leg
Front squat: 135x5, 155x5, 175x5, 175x5, 165x5, 155x5
Bench: 205# 3x5, 205# 2x4
Db row 50 reps
Db military press to failure drop set
Deads: 285# 2x10
OHP: 135x5, 140x5, 145x5, 150x5 (PR), 155x2 (failure), 135x8
Pullups: somewhere around 75.
A1:
Db bench 70#: 19- 6-4
OHP 115#: 12- 4- 3
Tate press 40#: 12-7-7
Wide grip chins: 12-8- 7
Deads 285# reset: 8
B1:
Drag curl 95#: 14-6-5
Hammer curls 45#: 10-5-5
Db sldl 85#: 15-10-7
Front squat: 180#x5, 135#x20
Second day of DC workout. āEnjoyingā workouts so far. Like pushing the intensity for a set, stretching the muscle, and then going after the next muscle. Purposefully keeping sets higher in reps at the moment as I know weight will be increasing quickly.
A2:
Dips+70#: 8-5-4
Standing DB shoulder press 60#: 8-4-3(held mid position on way down on last rep).
CG bench 155#: 9-3-1. Slow negative. Failed on last two reps of last two sets.
Medium grip chins +10#: 13-6-4. Pause at top and slow negative
Barbell rows 135#: 10-5-3
Need to control negative more on chest and shoulders. Did it well on chins and CG bench.
How many months have you now managed to stick to the plan? Close to 10? Thatās a great achievement by itself! Keep going!
B2:
Incline db curls 35#:8-4- 3
Reverse bb curls: 17-8-7
Sldl 235#: 8, 8
High bar squats: 235x8, 185x20. Went light on this weight. Will continue to up it. Stayed more upright during squats and had bar behind upper traps. Good workout today.
A3:
Chest press horizontal #14: 8-5-4
Shoulder press horizontal #8: 12-6-5
Triceps pushdown #10: 15-10-8
Lat pulldown 12#: 12-6-6
Mid row 12#: 12-7-6
Very controlled eccentric on all reps. First machine based workout in years.
B3: machine cambered curl #10:15-7-6
Behind back wrist curls cambered #9- 20-10-10
Leg press high/wide #21: whole stack. Need new exercise.
Leg press narrow: #18x10, #15x20
Will use leg curl next week for hams with rest pause.
A1:
Db bench 70#: 15-5-4
OHP 95#: 15-7-5 15 second static hold. All with wide grip.
Tate press 40#: 13-8-8
Wide grip chins: 15-7-6
Deads 315# reset: 6; 285x9.
Controlled eccentric for every rep. Took a little longer than usual, 35 minutes, but had time to spare. Surprised at how fewer reps I had on db bench, but think I took them much more controlled on way down.
B1:
Drag curl 75#: 10-6-6. Much more controlled, felt muscle more. Also did curl higher.
Hammer curls: 50#x8; 45#x9
Good mornings 135#: 8, pulled every muscle in lower back.
Split squats: 50#x20
Was not a great workout following good morning disaster. Back was tight/sore from deadlifts other day and should have warmed up more. Need to find better hamstring exercise for this day. The DB sldl work well but almost out of weight, and after forearm exercise grip is kinda shot.
A2:
Dips+70#: 9-6-5
Standing DB shoulder press 55#: 10-5-3 (10 second static hold halfway down last rep)
CG bench 155#: 11-4-4 10 second lockout on last rep.
Medium grip chins +10#: 14-6-5
Barbell rows 135#: 10-5-3 12; 155#x8
Squat 180x5, 205x5, 235x 10, wm@ 185x20
Bench 135x5, 155x5, 175x13, rest pause 155# 15-7-4
Pull up rp 15-8-5
Db row 75rp 12-5 rp
Trying 5/3/1 rest pause. Finished in 30 minutes. Widowmaker set is legit hard haha.
Deads ā¢ 315: 205x5, 235x5, 265x10
OHP ā¢ 145: 95x5, 110x5, 125x12, rp@95 16-6- 5. Wide grip.
Tricep extension 65# rp 14-8-7
Barbell curl rp 65# 10-7-5
135# barbell hold
Will rearrange week. Legs are still beat up from Monday, deadlift heavily affected haha.
Front squat ā¢ 185#: 120x5, 140x5, 160x9 pr, 120x20 pr
Machine row rp #12: 15-10-8
Db bench rp 70#: 14-7-5
Db ohp drop set 55#-8 45#-8 40#-6
Deads ā¢ 315: 220x3, 250x3, 285x13 pr
OHP ā¢ 145:100x3, 114x3, 130x12, 100x20-6-4 and 10 second eccentric last rep.
Tricep extension 70# 15-8-6
Barbell curl rp 65#11-8-5
135# barbell hold