push press
135x5x5
shrugs
5x5
cable row
4x8
curl
5x8
sumo deadlift
135x5
185x5
205x3
225x3
245x3
265x3
275x5
295x4 bar fell out of my hands here
block pulls
295x5
275x5
bench
barx5
95x5
135x5
165x5
195x4
225x2x3
255x4x3
the bench i was on was super narrow and felt terrible on my shoulders so I cut the sets shirt
rear delt flies
4x12
fat man rows
4x12
bench
barx20
95x5
135x5
165x8
175x7
195x6
205x5
225x4
235x2x3
255x2x2
265x2x1
235x2x2
205x4
195x6
175x8
165x10
145x12
curls
40’sx4x8
face pulls
50 reps
squat
barx5
95x5
135x5
185x3
225x3
245x3
275x1
295x1
pause squats
245x3x3
gm
135x5
175x5
185x5
rack pulls
135x5
225x5
275x1
315x1
365x1
405x1
the rack pulls were a bad idea
bench
235x6x3
bench
barx5
95x5
135x5
165x5
195x4
225x2x3
255x3x3
265x2
265x1
235x2x3
pendlay rows
185x5
205x5
225x5
205x5
185x5
squat
barx5
135x5
225x3
225x3
275x4x3
295x1
front squat
185x6x2
bench
barx20
95x5
135x5
145x5
175x5
205x2x5
225x5x4
bench hanging weight
95x3x8
95x20
95x10
curls
3x8
1x12
bench
235x5x3
235x1
I feel super beat up
seated btn press
barx10
95x5
115x5
135x5
145x4
155x0
these were a lot of fun
bench
bar 100 hanging weight
5x8
squat
barx5
95x5
135x5
185x3
225x3
275x3
295x1
315x1
335x1
345x1 Post injury PR
355x0
sumo deadlift
135x3x1
185x2x1
225x1
275x1
315x1
365x1
405x2x0 couldn’t break the ground
not too bad 365 came up easy I should be good for 405 by my meet
planned 1/2/3 attempts
squat 295/335/365-375
bench 265/285/305
dead 335/365/395
squats
barx5
95x5
135x5
185x5
225x3
245x2
255x2
265x2
275x2
285x2
295x2
pin gm
205x3x3
good girl bad girl machine
weighted sit ups
This semester is starting to get pretty rough in terms of work load, so I can’t train sheiko right now.
My plan is going to be:
Monday: heavy bench/OHP
Wednesday: heavy deadlift
Friday: medium bench and dead bench
Saturday: Heavy squat
squats
barx5
95x5
135x5
185x5
225x3
245x2
255x2
265x2
275x2
285x2
295x2
pin gm
205x3x3
good girl bad girl machine
weighted sit ups
This semester is starting to get pretty rough in terms of work load, so I can’t train sheiko right now.
My plan is going to be:
Monday: heavy bench/OHP
Wednesday: heavy deadlift
Friday: medium bench and dead bench
Saturday: Heavy squat
bench
barx5
95x3
135x3
185x3
225x3
245x1
265x1
275x1
285x0
Missed at my chest, which is really strange.
Stepping up the dead benches and back volume.
dead bench
185x10x1
db bench
70x8
75x8
80x8
facepulls
4x15
weighted pull up
25x3x5
45x2x5
55x5
standing abs
5x12
feel super weak today. I are disappoint with my training