go away i like being alone. jk<3
Chest/Shoulders/Tris
Military Press
95 x 8
125 x 5
155 x 8
165 x 4
Bench Press (all reps paused)
135 x 6
185 x 5
225 x 2
275 x 1
275 x 1
280 x 1
280 x 1
285 x 1
Reverse Pec Deck
70 x 30
90 x 30
110 x 20
130 x 15
DB Partial Laterals
20 x 30
25 x 30
30 x 25
Incline DB Skulls / Tate Presses
20 x 15/15
25 x 15/15
30 x 12/8
Pressdowns
100 x 15
150 x 12
190 x 8 (stack)
190 x 8 DROP 100 x 8
Legs from this morning
Front Squats
135 x 6
185 x 5
225 x 2
255 x 5
275 x 3
Big PR"s today. Felt good.
Good Mornings
135 x 6
175 x 6
205 x 6
PR but back felt crappy
1 leg Leg Press
70 x 20
80 x 20
90 x 20
Lying Leg Curl
50 x 20
60 x 15
70 x 12
Leg Extension
50 x 20
60 x 20
Kneeling Cable Crunches / Leg Raises
95 x 20 / BWx5 (lol)
105 x 20 / BWx5 (kill me plz)
BB Rows
135 x 10
155 x 10
185 x 8
185 x 8
HS Row
2pps x 12
3pps x 10
3pps+25 x 8, 8
Machine Pulldown
110 x 12
140 x 12
170 x 12
200 x 10
HS Pulldown
1pps+25 x 12
2pps x 12
2pps+15 x 10
DB Shrugs (3 sec squeeze)
60 x 10
80 x 10
100 x 10
EZ Curl (10 sec rest)
55 x 10 x 5 sets
Hammer Curl (10 sec rest)
20 x 10 x 5 sets
Preacher Curl
45 x 10
55 x 10
Chest/Shoulders/Triceps
Incline Bench
135 x 8
165 x 5
205 x 3
240 x 4
225 x 4
Incline DB
60 x 10
70 x 10
85 x 8
85 x 6 (real slow/stretches)
Face Pulls / Bent Over Flyes
60 x 15 / 15 x 12
85 x 12 / 15 x 12
100 x 12 / 15 x 12
115 x 10 / 15 x 12
Machine Laterals (exaggerated ROM)
30 x 15
50 x 12
60 x 10
65 x 8
Bradford Press
95 x 10
115 x 6
95 x 8
Pressdown/RG Pressdown/Scott Ext
90 x 15/15/15
110 x 12/12/12
130 x 10/10/10
HS Dips (constant tension +3sec negatives)
1pps x alot
1pps+25 x 10
2pps x 8
r u the king of squatting deep
I am the admin of squatting deep.
Legs
Squats
135 x 6
225 x 4
275 x 2
315 x 1
365 x 1
385 x 1
405 x 1
First time hitting 405 w/ just a belt. Was smooth.
Deficit Deads
135 x 6
225 x 5
275 x 2
315 x 1
365 x 1
405 x 1
Up 20 lbs from 4 weeks ago. Was a huge grinder.
Deadstop Leg Press / RDL (constant tension)
2pps x 10 / 115 x 10
3pps x 10 / 115 x 10
4pps x 10 / 115 x 10
5pps x 10 / 115 x 10
6pps x 10 / 115 x 10 kill me plz.
october
plz.
Back Day
Weighted Pullups
BW+20 x 6
BW+30 x 6
BW+40 x 6
BW+50 x 4+1
Machine Pulldown
120 x 12
150 x 12
180 x 12
210 x 12
1 arm cable row
55 x 12
70 x 12
75 x 12
Machine Row
110 x 12
130 x 12
150 x 12
170 x 8
T-Bar
70 x 10
90 x 8
115 x 5
Incline DB Curl / Concentration Curl
20 x 15 / 25 x 10
25 x 12 / 35 x 8
25 x 10 / 35 x 8
Hammer Strength Ab Machine
45 x 10
45 x 8
55 x 6
Felt like a zombie in the gym. 16 days straight in the gym is getting to me. 2 more til a break
Chest/Shoulders/Tris
Military Press
95 x 8
115 x 5
135 x 3
165 x 6
Bench Press
135 x 8
165 x 5
195 x 3
225 x 10 (rep PR)
HS Shoulder
1pps x 10
2pps x 8
2pps+25 x 8
3pps x 2
Bent Over Flyes/Laterals
15 x 15/15
20 x 12/12
20 x 12/12
20 x 10/10
Rope Pressdowns/Face Pulls
65 x 15/12
75 x 12/12
85 x 12/12
Scott Ext / Kickbacks (hard squeeze)
105 x 15 / 5 x 8
125 x 15 / 5 x 8
145 x 12 / 5 x 8
165 x 12 / 5 x 8
Chest/Bis/Tris
Incline Bench
135 x 8
165 x 5
205 x 3
240 x 4 (tie PR)
185 x 10
Incline Curl
20 x 15
25 x 12
30 x 9
35 x 6
Machine Curl (seated)
4 sets
Pressdown/Scott Ext
20/20
15/15
12/12
10/10
Dip Machine (3 sec negative)
4 sets
Bringing this back. 9 week meet prep started today.
Squats
135 x 8
225 x 5
275 x 3
315 x 1
345 x 3 x 6 sets
Military Press
105 x 5
120 x 5
140 x 13 (PR)
Bench Press
135 x 8
185 x 5
225 x 2
245 x 2 x 6 sets
Face Pull / Bent Over Laterals superset
4 x 12 each
MAchine Laterals
3 x 20-30
Bradford Press
95 x 10 x 3 sets
Deadlift day (kinda)
135 x 8
245 x 4
315 x 2
355 x 3 x 5 sets
Lower back felt like shit.
Bunch of hamstrings and abs.
Decided I"m not going to run the full deadlift part of the peaking program. After Smolov, testing maxes, and now attempting to squat 2x a week and deadlift 1x my low back is shot. Gonna stop all deadlifting for ~3 weeks and then do some speed pulls and romanians on deadlift day until the meet. Higher frequency squatting and a lack of deadlifting has been responsible for every significant jump in my deadlift, so I’m going to stick with that.
Back and Bis
Pullups
BW x 12, 8, 7, 7, 6
T-Bar Row
1p x 8
1p+25 x 8
2p x 6
2p+10 x 6
Wide Grip Seated Row
85 x 15
120 x 15
140 x 12
160 x 9
Machine Row
70 x 12
90 x 12
110 x 12
130 x 10
Incline DB Curl
20 x 12
30 x 8
40 x 7
30 x 8
Rope Hammer Curl
30 x 12
50 x 8
57.5 x 15
Bringin this back. Training is powerlifting focused with the goal being going elite at 181 raw before I graduate college next spring.
Training using 5/3/1. Start of my 3’s week on my 4th cycle this offseason.
Squats
135 x 6
135 x 6
225 x 4
275 x 2
315 x 3
355 x 3
395 x 6 (belted)
Front Squats
135 x 4
225 x 4
270 x 3 x 3 sets
1-leg Leg Press (no rest btw sets…just kept alternating legs)
90 x 12
110 x 12
120 12
Pulldown Abs
50 x 20
65 x 15
65 x 20
Military Press
95 x 8
140 x 3
160 x 3
180 x 4 (tie PR)
Face Pull/Bent Over Laterals
4 sets
Standing DB Press
35 x 10
45 x 10
55 x 10
55 x 10
Chest Supported T-Bar
45 x 10
70 x 10
90 x 8
115 x 5
Machine Pulldown
110 x 15
130 x 12
150 x 10
150 x 10
Machine Preacher / Rope Pressdown
4 sets
Morning Weight: 191
Complex
RDL / BB Row / Hang Clean / OHP / Back Squat
75 lbs. 5 rounds w/ 45 sec rest. Reps per round on each went 8/9/10/9/8
Sumo Deadlifts
135x6
245x4
265x4
315x3
355x3
395x4 (belted)
Wanted 6 but 4 isn’t too bad.
Deficit Sumo pulls (standing on 25’s)
305 x 5 x 3 sets
Romanian Deadlifts
135 x 10
195 x 20 x 3 sets
Tried to do most reps constant tension style.
Hanging Leg Raises
3 x 10 w/ 15lb. DB between feet
Bench
135x6
185x4
205x3
235x3
260x5
Wide grip seated row
100x15
120x12
160x12
180x8
Incline Bench
135x6
185x6
205x6
225x3+1
1 arm HS Pulldown / 1 arm low cable row
45x10 / 35x10
70x10 / 45x10
80x10 / 55x10
90x8
Incline curl / incline skulls
20x10 / 75x10
25x10 / 85x10
30x10 / 85x10
30x8 / 95x8
Face Pulls
2x20
Squat
135 x 8
135 x 6
225 x 5
275 x 3
315 x 1
335 x 5
375 x 3
415 x 3 (belted)
Wanted 4 but 3 is still a PR.
Front Squats
135 x 6
185 x 5
225 x 3
285 x 2 x 3 sets
Leg Curls
50 x 20
60 x 12
70 x 10
1-leg Leg Press
90 x 12
110 x 12
120 x 12
Kneeling Cable Crunches
50 x 20
70 x 20
70 x 15
Military Press
95 x 8
115 x 5
150 x 5
170 x 3
190 x 2 (PR)
Seated Row (Med Grip)
100 x 15
140 x 12
160 x 8
120 x 12
Standing DB Shoulder Press
35 x 10
45 x 10
55 x 10
65 x 5
1 arm HS Row
2pps x 12
2pps+10 x 12
2pps+25 x 10
Barbell Curls (strict form, big squeezes and slow negatives)
65 x 10
65 x 10
65 x 8
45 x 12
Face Pulls / Rope Pressdowns
60 x 12 / 60 x 10+10
40 x 12 / 70 x 10+10
50 x 12 / 70 x 10+10
BB Shrugs (3 sec holds) / Bent Over Laterals
225 x 10 / 15 x 10
275 x 10 / 15 x 10
275 x 10 / 15 x 10