Oct 2 2019
Got the flu shot yesterday so I’m feelin a little tired and sore all over my body. Weird lol
High Bar Squats
135x3
185x3
225x3
245x6
270x6
290x6
270x6
Close Grip Bench
135x3
150x8
170x8
190x8
180x8
Band Lat Pulldown
1x12 holding low
3x6 holding high
Band Pushdowns
5x10
I’m on a program that calls for 4 x SBD a week. I’m on week 7 and haven’t felt better in a long time. Can’t wait to see if I’ll be stronger by christmas.
Usually upping frequency will make you stronger. Im sure that you will be surprised.
Oct 4 2019
Paused deadlift
Work to RPE 9 for sets of 5
225x5
275x5
315x5
330x5
350x5
315x5
Bench (touch and go)
135x5
145x10
165x10
185x10
170x10
DB Bench
70x10,10,10
RDLs
225x10,10,10
Oct 6 2019
Facepulls
3x30
Squats
135x3
185x3
225x3
275x3
315x5,5,5
285x5 (threw some wraps on for this set)
Comp Bench
135x3
155x3
180x3
200x5,5,5,5
180x5
Deadlifts
225x1
275x1
315x1
365x1
395x5,5,5
365x5
Hell yea dude hammering the bench I see
I want 315 lol
Oct 7 2019
Lying Band Pullapart
2x20
Pause Bench (3 count)
135x3
155x4
170x4
180x4,4,4
Superset:
Standing Shoulder Press
90x8
95x8
105x8
100x8
W/
Bench Step Ups
Bodyweight x 10 x 3 sets
DB Rows
80x10,10,10,10
Hammer Curls
40x10,10,10,10
Oct 9 2019
Quick session this morning, busy at work bc the boss is on vacation so im having to do his bidding.
Front Squats
135x3
185x5
210x5
230x5,5,5
Close Grip Bench
135x3
155x3
185x5
210x5
225x5
Oct 11 2019
Facepulls
3x30
Deadlift (paused)
work to RPE 8 for 2x4
225x4
275x4
290x4
315x4
335x4,4
Bench (TnG)
135x5
155x8
180x8
200x8
190x8
DB Bench
65x12,12,12
Feelin kinda tired this morning. Had a stressful week at work. I really need to buy some more ten pound plates for my adjustable dumbells. 65 on DB bench feels so light, not sure that its doin much for me
Make them slower or 1½ reps, paused. Or buy more iron as you said.
What’s the purpose of DB? You could do a 350 set.
3 sets to get to 50 reps with 1 minute pause, when you hit 50 and have no more weight reduce rest time.
Great sessions man, really hammering bench as Braggy said.
Funny thing is at work theyre running a competition who can score the most points through fitness trackers. Its a program we have through health insurance to get a discount on our rates. Im currently in the lead and the prize is $500. If i can pull this one out ill be pickin up some plates for that and more rogue calibrated plates.
Ill have to figure a way to make it work but the DB work is just part of the program. Maybe i could use some bands or some thing to rig small olympic plates to the standard size dumbell handles.
also, this sounds miserable lol. Anything above ten gives me a sick feelin but then again I could use a shock to the system for bench. Im open to anything
350 sets is a Paul Carter method something
like 20, 17, 13 reps to end it.
You could even start out with a little lighter weight something where you’ll hit about 15 - 17 reps on the first set. Then build from there.
Wrap the band around your back for extra resistance. It’s real smooth.
Great work
Oct 12 2019
Some face pulls and band dislocates
Comp Bench
135x5
155x4
180x3
200x5,5,5,5,3
Had a slight tweak feelin on the fifth set. Gonna take it easy on bench this week and back some weight off
Where?
Where my pec inserts at the shoulder. That ball of muscle is pretty dang sore now, I don’t think I did anything damaging but I’m gonna lay off benching the rest of the week.
That’s a wise choice sir