Slingshot dips
165 5,4,4
Pull ups
95 4,4,3.5+12 bw
Bench
185 7
205 7,7
Cable low rows
305 10,10,9,9,9
Did some lighter bench press today to work on technique, I have no clue how to really use leg drive and my setup isn’t very good. I feel like my left side is much tighter than my right side so I feel lop sided when bench pressing.
I think I just need to bench more often so I can figure it out.
Deadlifts
455 5
405 5,5
Definitely had technique issues on the 455. Weight kept drifting away from my body and I had to reign it back in.
Going to start doing squats and deadlifts on separate days. My run time is going to suffer but I am at a point where as long as I pass the next fitness test Ill be good. Getting out soon!
11/18
Pull ups
45 5,5,5
This was suppose to be my deload week, but instead of doing 70% of the weight I think I am gonna just give my shoulder a little break for the next week or so. I was even noticing some shoulder pain on the pull ups today. It seems like the pain isn’t just in my anterior delt anymore but the medial delt as well.
Squats(cambered bar)
275 5
315 3
Weighed in today at 191. I haven’t been this light in a long time. Shoulders been feeling a lot better after this week off.
Chin up
70 5,5,5
Cable tricep extension
120 9,9,9
145 9,9,8,8
Chin ups feel better than pull ups at the moment. Weighed in at 192.
Cambered bar squats
315 10
155 5x10
Deadlift
385 13
185 5x10
I felt like I ran a marathon after the top set. Drank way too much this weekend.
Monday:
Chin ups
75 5,5,4
Tricep extension
140 10
155 5x10
Shoulder feels good this week
Today:
Squats
335 8
165 5x10
8th rep was high but Ill take it
Dec. 5th
Chin ups
80lbs 5,5,4
Cg bench press
95 15
135 15,15,15
Shoulder feels a lot better going to slowly work up in weight with this. I think switching to chin ups vs pull ups has helped too.
Dec. 6
deadlift
410 10
225 5x10
Very underfed and tired this week. I got about 12 hours of sleep the last 3 days. Weighed in at 189 today.
yesterday
chin ups
85 5,5,4
today
squats
355 4
175 5x10
Deadlifts
435 0
415 2 failed third
Not sure what to think about today. Probably was a lot of different things going on but the last week has been very disappointing. About a 50lb regression on both squats and deadlifts. I’ve noticed pulling off the floor so many weeks in a row has caused old lower back injuries to hurt again. I’m thinking of going back to 1 day a week for lower body and pulling off of blocks instead of the floor. I need to eat better as well. The last 2 weeks have been not so much eating slightly less to lose weight but feels more like I am just starving myself.
Chin ups
90 3,2,2,2,2
Dips
45 10,10,10
Band pull aparts
5x20
No shoulder issues with dips today
squats
345 4
275 5,5
4" block pull
445 5
Felt very, very slow and tired during all warm ups and working sets. Weighed 188 today.
Chin ups
90 4,4,3,3
Dips
55 9,9,8
band pull aparts
8x30
Squats
350 4
4inch block pulls
455 5
Better speed than last week.
Chin ups
95 3,3,3,3
Dips
70 8
80 6,5
Band pull aparts
40,40,40,40,25,25,25,25
Shoulders feeling a lot better
Squats
355 3
285 5,5
4 inch block pulls
455 6
Chin ups
100 3,2,2,2,2
Dips
100 3,3,3
Slingshot 135 6
Bands pull aparts
8x20
Tried to do these slower and more controlled