Interval Circuit
30:00
Squat
140x5
230x5
280x3
320x2
350x1
380x1
410x1 shallow
285x10
2 sets step ups
4 sets calves
6 sets abdominals
How is your recuperation coming along buddy?
its going great, i have no pain, maybe a little out of place or some deep muscle scar tissue, but other than that, i can still squat and deadlift really heavy with no pain.
Close Grip Bench
140x5
190x5
210x5
220x5
235x5 PR
Incline Bench
155x5
165x5
175x5
190x5
205x4 PR
5 sets heavy pulldowns
6 sets behind head triceps
Deadlift
140x2x10
235x5
295x3
335x3
385x1
295x10
Rack Pull
415x3
505x2
575x0 lost grip
3 sets chinups
4 sets pullthrough
4 sets roman chair hypers
3 sets abs
Bench Press
140x5
190x5
210x3
230x5
255x2
265x2 - small help on 2nd rep
265x1
4 sets heavy DB Press (110x5 PR)
4 sets standing Press
4 sets chins
4 sets abs
Squat
140x5
190x5
270x2
285x2
330x2 belt
375x2 belt + wraps
310x2 belt
285x2
all done with pretty good speed
Heavy Partial
370x5
475x3 - guys forget to set the pins even, so i did one rep, they fixed it, reracked and did 2 more.
that is all, ran home to watch football
Bench Press
140x10
190x5
230x3
250x2
275x1 PR
280x1 PR
250x2
250x2
250x2
5 sets delts
5 sets upper back
4 sets traps
Good Morning
135x10
135x10
185x5
185x5
225x3
245x2
3 sets weighted hypers
3 sets heavy planks
3 sets laying wipers
3 sets machine crunch
25 minutes stationary bike
Bench Press
140x5
230x3
1 board
250x3
280x2
2 board
300x2
3 board
320x3
350x3
390x1
5 sets incline
2 sets triceps
Squat
140x8
230x5
280x2 straps down belt
320x1 straps down belt
370x1 straps down belt
410x1 straps down belt wraps
piece of cake
Heavy Partials
320x8
410x5
500x2 PR
3 sets abs
1 set hyper
Bench Press
225x3
225x3
225x3
225x3
225x3
Overhead Press
140x2
140x2
140x2
140x2
3 sets triceps
3 sets delts
Deadlift warmup
2 minutes on recumbant, increasing resistance
prone yoga twist x8
hip flexor stretch x20/20
glute bridge x 20
hip flexor stretch x20/20
glute bridge x 20
deadlift 135x5
hip flexor stretch
deadlift 225x5
Deadlift
315x3
370x1
410x1 Belt + Suit
450x1 Belt + Suit
straps up, different suit, feels great, reps felt easy as shit. i definitely have 500 in me.
SSB Goodmorning
5x5x160
5 sets Glute Bridges
1 set hyper
5 sets reverse crunches various
Squat
280x3
290x3
350x3
325x3
290x3
3 sets reverse lunge
3 sets leg press
6 sets calves
6 sets abs
Bench
250x2x5 sets
5 sets dbs
5 sets pulling
Deadlift
275x3
300x3
325x3
350x3
325x3
300x10
3 sets bent rows
Rack Pull
315x3
415x3
495x1
585x1 PR 6 plates yes
5 sets abs
Close Grip Bench
140x5
190x5
210x5
230x5
240x5 PR
Incline Bench
135x5
155x5
185x5
205x5 PR
Behind Neck Press
95x5
105x5
115x5
125x5
4 sets lats
Paused Box Squat
300x3x8 sets
Partial Squat
410x3
500x3 PR
3 sets light ssb goodmorning
3 sets abs
Close Grip Bench
140x5
160x5
190x5
210x5
230x5
245x5 PR
Close Grip Incline
140x5
160x5
190x5
210x5 PR
5 sets heavy pulldowns
5 sets biceps