Learned a valuable lesson today. Just because you can do more reps, it doesn’t mean that you should. 10 triples on Wednesday was a major mistake. During warmups today my erectors were letting me have it.
5x135
3x225
2x315
2x405
1x445 (Super slow. Called it a day)
Was supposed to do 2 relatively comfortable doubles at 445. The back simply said nope.
Front squat
5xbar
5x135
2x185
2x215
2x245
3x2x265
Bench
5xbar
5x95
5x135
5x175
5x215
4x245 (failed the 5th off the chest)
3x185 3 second pause
10x135 cg
Lateral raise 4x8
Rear delt raise 4x10
Bicep curls 3x10
Dead hangs 3x20seconds
Better deadlift session today. Could’ve gone for more triples but I made sure to keep the lower back happy.
Deadlift
2x5x135
3x225
3x315
3x375
5x3x425
5x315 slow TNG
Incline press
5xbar
5x95
5x135
5x165
5x185
2x5x135
Seated rows 4x8
Pullups several sets of 4
Dead hangs 3x20seconds
Front squat
5xbar
5x135
2x185
2x245
2x275
2x2x270
3x205
Can’t seem to find the rack position. The bar either rolls or kills my collarbone.
Bench
5xbar
5x95
5x135
5x185
5x215
5x240
Drop sets:
5x205
3x185
10x135
Pull-ups 2,4,6,6,4,2
Seated rows 4x8
Dips 2,4,6,8,10,8,6,4,2
Dead hangs 3x20sec
Feeling pretty recovered today. 455 moved ok, a little slower than I would have liked, but I suppose I need a few sessions to get accustomed to higher percentages again.
Deadlift
5x135
3x225
2x315
2x365
2x425
2x2x455
2x2x365
3x5x225 RDL
Facepulls 4x8
Bicep curls 4x6
Dead hangs 3x20 seconds
Went to do some explosive training today with a couple buddies. I’d like to be able to dunk by the end of the summer. Today I could get most of my hand over the rim but I probably need another 5 inches of vert to actually throw it down. Decent start since I haven’t jumped in the past couple years.
6x30m max effort sprints
1hr basketball w. ~10-15 max effort jumps
Front squat
2x5xbar
5x135
2x185
2x215
2x245
3x2x275 felt decent
5x225
Bench
5xbar
5x95
5x135
5x185
5x215
4x245 bench has stalled big time
8x185
Pull-ups 2,4,6,8,6,4,2
Rear delt raise 4x8
I need to bring my incline back up. I think that’s been a major factor in my bench going nowhere.
Very fatigued today and I almost quit during warmups again. Not this time!
Deadlift
2x5x135
3x225 (felt like 315)
3x315 (even worse)
3x365
5x3x435 somehow
2x3x315 slow TNG, nothing left in the tank
Incline press
5xbar
5x95
5x135
5x165
5x190 easy
2x8x135
Seated rows 4x8
Dead hangs 3x20-30s
Wow on a day you felt like quitting. well done.
Decent day for front squats, terrible day for bench. I think I finally got the rack position down for front squats. No collarbone pain today.
Front squat
5xbar
5x135
2x185
2x225
2x255
3x2x280
5x225
Bench
5xbar
5x95
5x135
5x185
5x215
5x225 (major struggle)
1x30 tricep pulldowns to failure
Solid session today. Second double of 465 felt way slower than the first, but I’ll take it.
Deadlift
2x5x135
3x225
2x315
2x375
2x425
2x2x465
2x5x335 TNG slow eccentric
Seated Rows 4x8
Dead hangs 3x30 seconds
Looking good man nice work
Played about 2 hours of basketball today. I have zero confidence in my handles. I did manage to get a couple of max effort jump attempts in between games. Jump is a solid inch and a half higher than it was last week for sure.
Been working since Monday. These post work workouts after a 10+ hour day are killer. I missed Mondays session because as soon as I got back my head hit the pillow. Had a little more energy today.
Deadlift
2x5x135
3x225
3x315
3x395
5x3x445 big volume pr with anything above 415.
2x5x315 slow eccentric TNG
Incline press
5xbar
5x95
5x135
5x165
5x195
2x5x135
Bicep curls 4x6-8
Dead hangs 3x20seconds
Deadlift
2x5x135
3x225
2x315
2x385
2x435
2x2x475
6x315 slow eccentric tng (getting a lot better at these)
Bench
5x95
5x135
5x170
5x215
3x245
2x5x185
Pullups 2,4,6,6,4,2
Front squat
5xbar
5x135
2x185
2x225
2x255
3x2x285 (tough)
5x225 drop set
Bench
5xbar
5x95
5x135
5x185
5x215
1x245
2x6x205
5x185 triple paused
Seated rows
4x8
Lateral raises 4x6-8
Deload day for deads. Feeling decent.
Deadlifts
2x5x135
3x225
2x315
1x365
1x405
2x5x315
Incline press
5xbar
5x95
5x135
5x175
5x200
8x135
Pull-ups 2,4,6,6,4,2
Great session today. Felt good for at least 550 today by the way 405 went up. Felt like there was no weight on the bar.
Front squat
5xbar
5x135
2x185
2x225
2x260
3x2x290
5x225
Bench
5xbar
5x95
5x135
5x185
5x220
1x250
2x6x210
5x185 triple pause
Deadlifts
5x135
3x225
2x315
1x365
1x405
2x5x315 TNG slow eccentric
Seated rows 4x6-8
Bicep curls 4x8
Dead hangs 3x20-30seconds
Legs pretty beat up as expected. Felt tired.
Deadlift
5x135
3x225
3x315
3x405
3x3x455
2x5x315 slow TNG
Incline press
5xbar
5x95
5x135
5x175
5x205
5x135
Rear delt raise 4x8
Back still fatigued from Wednesday, and my top single didn’t move as quickly as I would have liked. Bench is feeling fantastic.
Deadlift
2x5x135
3x225
2x315
1x365
1x405
1x445
1x475
Bench press
5xbar
5x95
5x135
5x195
5x230
1x260 easy
2x6x220
5x185 triple pause
Pullups - 2,4,6,6,4,2
Facepulls 4x8