bench
185x5x5
axle press
i’m guessing it weighed like 15 or 20 pounds
90x5
110x5
130x5
real axles are way harder than fat grips
rows
4x8
face pulls
100 reps total
curls
3x15
cgbp
barx1
95x3
135x3
185x2
225x3
245x1
265x1
285x0
275x1 10 lb pr
floor press
225x5x5
incline db bench
75x4x8
facepulls 100 reps
curls
pause squats
barx4
135x2
185x2
225x1
275x1
295x2
315x2
335x2x1
ssb squats
185? i dont know how much the bar weighed
205x5
225x4 knee popped on the last rep
back extensions
4x15
rows
4x8
knee is still bugging me. I couldn’t get my leg behind me or get like any leg drive today
so today was supposed to be
bench press
255x6x4
instead of that I did
255x6x3
air boards
225x5x3
rows
3x10
db tri extension
20’sx25,20,20
super high box like 2-3 inches above parallel
ssb
gonna guess it weighs 55 pounds?
barx8
105x8
145x8
195x8
195x4 shut it down
cambered bar gm
guessing this weighs 65 pounds?
barx8
85x8
115x8
135x8
155x8
175x8
these seriously kicked my ass
back extensions
bwx4x15
btn press
barx5
95x5
115x5
135x5
155x5
135x2x5
bench press
185x4x5
face pulls
100 reps
swiss bar extensions
65x4x12
knee is still crap, this is quite frustrating.
fat bar bench I’m guessing it weighs 20-25 lbs
barx3
110x3
200x3
220x3
240x3
250x3
260x3
270x3
280x1
290x1
300x1
left some in the tank.
close grip
200x3x8
db floor press
80’sx3x8
left. Got x rays done on my knee today and I’m seeing my dr on wednesday.
Couldn’t get my legs set for shit and still hit a pretty good number today so I can’t wait to see what I can do with real leg drive.
pause bench
had my friend give me press commands
barx3
95x3
135x3
185x3
225x1
245x1
265x5x3 last set was the best because that makes sense.
swiss bar incline
185x4x6
lat pulldowns
4x8
face pulls
15,15,15,30
rdl
225x8
245x8
265x8
285x8
305x8
conv rack pulls mid knee
135x5
185x5
225x5
275x5
295x5
315x10
curls
2x15
injury update:
back to bench only phaggotry. cool
standing ohp
barx5
95x5
135x5
155x3
165x2
180x1push pressed
bench
185x5x3
flys
2x25
seated power cleans
3x15
bench press
barx5
95x1
135x1
185x2
225x1
245x1
265x1
285x1
295x1
add slingshot
315x1
335x1
345x1 10lb pr
feet up bench
135x5
185x5
205x5x5
pushdowns
4x25
decent day today. training is pretty much on track for my bench
morning bw 174
pause bench
barx3
95x3
135x3
185x2
225x2
245x6x2
air boards
225x5x3
face pulls
4x15
heavy chest supported rows
5x6
felt like crap today. I’ve had 4 hours of sleep in the past 24 hours. on the bright side I got my mri done so hopefully I can get my knee taken care of and stop living the life of a BOF.
and I’m accidentally cutting down to 165 and I haven’t gotten weaker so thats cool.
working the late shift is messing up my lifts!
feet up bench press
barx5
95x8
95x5
95x5
135x3
155x3
185x3
205x3
225x3
235x3
245x3
255x3
fat bar bench
220x5x5
db bench
60’sx2x20
shrug machine thing
180x8
270x8
320x3x8
grip was slipping on these
I really suck at benching with my feet up. the weird thing is I was having trouble about 1/2 - 3/4 of the way up. Usually when I miss, I miss 1-2 inches off my chest. I’m moderately confused
paused sumo deads
135x4
185x2
225x1
275x1
315x3x4
pin 2 conventional rack pulls
135x1
225x1
315x1
365x1
385x1
405x1
425x1
445x1 PR
abs and hyperextensions
bench
barx3
95x3
135x3
185x3
225x3
245x6x3
couldn’t get in my groove or get the bar out of the racks at all today.
air boards
225x4x3
felt slow, nowhere near as fast as these were the last time I did them
bench with feet up
205x4x4
this was moderately tough but not terrible like everything else
flysx20
ss with
db powercleans x10
and
curls x12
2 rounds of that.
Felt like crap today. I need more food and less abs.
swiss bar bench
135x4x12
135x20
dips
3x12
shrugs
135x20
225x8
315x12
365x20
405x20 PR
face pull/tri pushdown
50 reps
went and saw my doctor for the follow up on my mri. Turns out i have a tear in my lateral meniscus. So I have to back out of the summer slam. I’m meeting with an orthopedic surgeon soon to see if I need to have surgery or not to fix it. In the meantime, i will become even more of a bench only or push/pull phag.
ME upper
fat bar bench
barx5
45x5
135x5
185x5
225x5
245x5
265x5
add slingshot
285x5
close grip feet up bench
185x5x5
incline tri extensions
3x10
db rows
4x10
bw is down to 171 and my lifts are staying the same or going up so thats cool. looks like I’m a 165 pounder now.
conv deadlift
135x4
225x3
275x3
315x3
345x3
365x3 at least 2 reps in the tank
shrug machine
3ppsx8
3.5ppsx8
4ppsx8
4.5ppsx8
5ppsx8
chest supported rows
180x4x8
ssb goodmornings
125x4x8
these completely kicked my ass