3/26/2026 spider bar box box + pad
700x1 briefs, inzer wrap, boss, rev black
730x1 metal wrap
760x3
310x12x2, x15x1 spider bar box + pad (normal/wider stance)
4 plates /side x20x2 rev hyper
60 x20x2 single leg ext
note: warmups felt ok but then position just felt a little off tonight. workouts taking longer, i feel like things are starting to stall and i’m not feeling real motivated about squatting. think i need to move on from my current squat setup but not sure what to do.
I’ve had a few work outs but it’s been very similar to the below work out. tonight was first time in a while where my bench setup felt good.
4/26/2026 shennanigans
185x4-5x2, x30x1 middle finger on mark
160x15x1 (35lb bar) swissbar (inside grip)
160x20x1 (35lb bar) swissbar (3rd to last outside grip)
160x20x1 (35lb bar) swissbar (2nd to last outside grip)
160x25x1 (35lb bar) swissbar (last outside grip)
40x15x3 alternating db shoulder press
10x15x2 front and lateral db raises
70x15x2 curlbar (wide grip)
36’s x1 bb
note: setup feels good. going with tiptoe setup and focusing on ‘lengthening neck’ by pulling the bar during setup. flat foot setup and driving knees out on swissbar. still had more reps in me at 185 but it felt terrible enough so stopped at 30. going to do a body building type split for awhile but it’s been a long time since i did something like this so going to have to feel out what all i want to do for each upper body day.
4/28/2026 shoulder, back, bi
165x15x2 shoulder press (pinky on ring)
115x15x3 wide lat pulldown
115x15x3 suppinated lat pulldown
65x15x3 tri pushdown
165x15x2 swiss bar row (2nd to last outside grip, rotate in)
50x15x2 rev grip curlbar
40x15x2 hammer curl
note: stopped at 2 sets on shoulder press. right shoulder didn’t feel great. rest of night went well. this was a lot of volume for these muscle groups for me. felt worn out after tri pushdown so ended up with 2 sets instead of 3 after that.