Last week’s workouts

Squat

135 x 5
225 x 3
250 x 5
290 x 5
330 x 10
250 x 5 x 5 (beltless)

Leg extensions 3 x 15
Lying hamstring curls 3 x 15

Bench

45 x 10
95 x 5
140 x 5
160 x 5
185 x 11
140 x 5 x 10 (superset 5 x 12 one-arm DB Rows with 80 lb.)

Tricep Extensions

5 x 20

Bicep Curls

3 x 10

Deadlift

135 x 5
225 x 3
290 x 5
335 x 5
380 x 5
415 x 5
435 x 5

Shitload of rows on the machine

3 x 10 Back Extension w 70 lb.

3 x 15 ab roller

Press

45 x 10
95 x 5
115 x 5
135 x 10
100 x 5 x 10

Neutral-Grip Lat Pulldowns

220 x 10
200 x 10
180 x 10
160 x 12
140 x 20

5 x 20 Tricep Extensions
3 x 10 DB Curls w 40 lb.

This week —

Squat

45 x 10
135 x 5
225 x 3
275 x 3
315 x 3
350 x 10
385 x 3
275 x 5 x 5

Leg Extension 3 x 15

Lying Hamstring Curl 3 x 15

4 Likes

Bench

45 x 10
95 x 5
150 x 3
170 x 3
195 x 9
215 x 3
150 x 5 x 10 superset with 5x12 DB Rows (80 lb)

Lat pull-down

200 x 10
180 x 10
160 x 10

Tricep ext.

5 x 20

DB Bicep Curl

3 x 10 w/ 40 lb

4 Likes

Deadlift

135 x 5
225 x 3
315 x 3
365 x 3
405 x 3
445 x 3
475 x 2
405 x 5
385 x 5

3 x 10 lower
Back ext. w/ 70 lb

4 Likes

Press

45 x 10
95 x 5
110 x 3
125 x 3
140 x 9
155 x 5
110 x 3 x 10
105 x 10
100 x 10

Hammer Strength Seated Machine Rows

Two plates + quarter x 10
Three plates x 10
Three plates + quarter x 10
Three plates x 15
Two plates + quarter x 20

Tricep Ext.

4 x 20

Preacher Curl machine

4 x 10

3 Likes

Squat

135 x 5
225 x 3
290 x 5
330 x 3
365 x 8
405 x 1
430 x 1
290 x 5 x 5

Leg Extension w/ 130 - 150 lb.

4 x 15

Lying Hamstring Curl

95 lb. x 15
110 lb. x 10 + 95 lb. x 5
80 lb. x 15

My ankle hurts and I don’t know why. I smoked my squats though.

3 Likes

Bench

45 x 10
95 x 5
135 x 5
160 x 5
180 x 3
205 x 8 — PR
225 x 1 — fastest 225 I’ve done
250 x 1 — excited to see what I can do while fresh
160 x 2 x 10
160 x 9
155 x 9
150 x 10

Superset DB Rows in between FSL (75 lb. x 5 sets of 12 reps)

Tricep Extension

5 x 20

Alternating DB Bicep Curl

35 lb x 10
40 lb x 10
45 lb x 8
35 lb x 10 + 5

Video dump coming later

I’m most excited about not having a poverty bench once I hit 275

5 Likes

Deadlift

135 x 5
225 x 3
315 x 5
380 x 3
425 x 7 (grip slipped on the last rep)
475 x 1
380 x 3 x 5

Lower Back Ext.

3 x 10 x 70 lb.

I was tired today

2 Likes

Hit a nice goal today.

Press

45 x 10
95 x 5
115 x 5
135 x 3
150 x 8
185 x 1 — PR
135 x 5 x 5

NG Lat Pull-down

220 x 10
200 x 10
180 x 10
160 x 10
140 x 12

Tricep Ext.

5 x 20

DB bicep curl

45 x 10
40 x 3 x 10

4 Likes

I have to have the worst bench to strict press ratio in modern history

3 Likes

I’m in the same boat, 215 press and 265 bench PRs. The trick is to just talk yourself into caring less about the one you’re worse at at lol.

1 Like

Deload week

Squat

worked up to 395 x 4 for a TM test @ 90%

Bench

did the same with 215 x 5 @ 90% (had more)

Lifts appear to be on track since I can get more than 3 reps at 90% TM

1 Like

atlas13
September 4, 2024, 2:45am
224
205 press with a 255 bench… I feel you

1 Like

Long time no see, how are you?

Terrible ratios all around, I see

1 Like

Deadlift

135 x 5
225 x 3
315 x 3
365 x 3
405 x 3
455 x 4
500 x 1

Press

135 x 3
160 x 5

1 Like