Block Deadlift(5" block, power bar)
135,225x5
315x3
Belt on, straps
365x2
405x1
435x1
455x3
Belted up early, back felt tweaky, so no backdown sets. Didn’t feel like using mixed grip today. Hands are a bit tired
Wide Grip Deadlift (outside of inner rings)
315 3x6
Hanging Leg raises
3x15
Standing Calves
BW+320 2x15, 4x12
KettleBell Swings
2 pood KB 3x15
Pood is such a weird unit of weight.
Since I missed the backdown sets, I may do some more DL volume on lower accessories day.
A lot of people use that lever press. You can pile a lot of weight on it, but it doesn’t feel very good due to the weird angles my arms get into. Probably works fine for stubby-armed people. I think I’ll do dumbbells if I want extra shoulder volume.
Cycle 7 (Strength 3), Bench Press Day 1
2023-03-01
GG Gripper No 2
3x5
No 3
5x3, 3x5
No 2
3x15
Bench Press (paused)
205x3
180 x 10, 9, 8
+ Wide Neutral Grip Pulldown
220 4x10 (PR reps)
+ Monster Mini Band Pullaparts
5x21
DorsiFlex Chest Supported Row
240 3x11 (PR reps)
DB Bench Press
80s 3x8
Pin Paused Close Grip Bench Press
125 2x12, 2x13 (PR reps)
Realized I haven’t progressed this for two cycles. These are very uncomfortable after the 10th rep.
SSB Squat
145,195 x 5
235,285 x 3
325x1
345x1 (Beltless PR)
Belt on
365x1
315x6 (PR +1 rep), 7 (PR +2 reps), 6
Miscounted the middle set.
SSB GM (paused)
245 x 8,6,6
Squat cage with the safety straps was busy, so just did paused GM
Step-ups (Parallel Box)
BW+90x8
Pushing off the floor, so too heavy)
BW+70 2x8
Upright Row
115 3x6
Standing Calves
BW+400 2x15, 12, 12
300x12
280x15
Even after removing 70lbs the GMs felt heavy on the shoulders. I unracked and re-racked to check the weights on the first set, thinking I hadn’t unloaded.
Multigrip Bar Bench Press
211x1
186 3x7,6,6
Was using a different and lighter bar so I loaded it up. Outer handles were at kinda-close-grip width. Valor Fitness bar
(edit: I checked the weight on their Valor FItness’ website. That bar is 26 lbs.)
Weighted Neutral Grip Pullups
BW+35 4x8
High Incline DB Bench Press
70s 3x8
Pendlay Row
195 3x8
Cable Pressdowns
90 x 12, 13, 13,12
EZ Bar Curls
95 x 8,9,8
Pec Deck
165x12
180x10, 8
Was sharing and forgot to change the weight back on the second set
Block Deadlift (5 inch blocks)
135, 185, 225,275 x5
315x3
365x2
405x2
435x1
465x2
Not hard. I’m faster off the floor than at this height and these were as fast as off the floor.
I think 500 from the floor might go on testing day.
Straps
425x3
405x5
Wide Grip Deadlift (Outside the rings, straps, soft touch)
335 3x6
Harder to keep these close.
Power Cleans
155 3x5
Did upright rows last lower body workout so I opted for these instead.
This is why I love my home gym! Takes longer to do things since I have to move stuff around and rig up different exercises but I don’t have to deal with the Instagram crew. Keep up the good work my friend!