Round 3 Lifting

Training Logs
206

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
207

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
208

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
209

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
210

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
211

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
212

congrats. nice work.

1 Like
213

Thank you

1 Like
214

Video dump

Press - 135 x 10

Bench - 205 x 8

Bench - 250 x 1

Squat - 365 x 8

Squat - 430 x 1

Deadlift - 475 x 2

5 Likes
215

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
216

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
217

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

3 Likes
218

congrats

1 Like
220

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
222

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
223

Hello

1 Like
224

205 press with a 255 bench… I feel you

1 Like
225

Long time no see, how are you?

226

Terrible ratios all around, I see

1 Like
227

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