Agile 8
Standing Crunch 2x20
20x20
20x20
Assisted GHR 2x10
10
10
Squat
5x55
5x80
5x105
5x130
5x160
3x185
3x210
1x235
4x260 Cut it short
Joker Sets
1x275
Leg Press 3x10
10x90
10x180
My next six week block is going to look something like this:
Press Base
Clean from Blocks Ramp to 1RM
Close Grip Pulldown 3x10
Face Pulls 3x10
Lying Extension 3x10
Pullups 1xFailure
Deadlift Base
2" Deficit Deadlift Ramp to 1RM
GoodMornings 3x10
Lying Leg Curl 3x10
Standing Crunch 3x10
Seated Calf 3x10
Prowler 4 x 40 yards
Floor Press Base
Snatch Grip High Pull Ramp to 1RM
Chest Supported Row 3x10
Face Pulls 3x10
V-Bar Pushdown 3x10
Kroc Row 1xFailure
Squat Base
Front Squat Ramp to 1RM
Leg Press 3x10
Leg Extension 3x10
Machine Crunch 3x10
Standing Calf 3x10
Prowler 4 x 40 yards
1RM being a moderately heavy single
Only going to do two days of deloading this week and take the rest off.
Deload
Reverse Pec Deck
6x10x55
Press
45x5
55x5
70x5
85x5
95x3
105x3
125x1
135x1
Deadlift
135x5
155x5
185x5
215x3
245x3
275x1
305x1
Deload
Cable Fly
6x10x12.5
Floor Press
5x50
5x70
5x85
5x100
3x120
3x135
1x150
1x165
Squat
5x55
5x85
5x110
5x135
5x165
3x190
3x220
1x245
1x270
Felt really good, which means I had a successful deload this week.
Keep it up.
[quote]spar4tee wrote:
Keep it up.[/quote]
Gotta.
Press Base
45x5
55x5
70x5
85x5
95x3
110x3
125x1
135x4 Didn’t feel super strong today but 4 is sufficient, I guess.
Clean from Blocks Ramp to 1RM
65x2
95x2
115x2
135x2
145x1
155x1
165x1
175x1
185x1 PR at this variation
Close Grip Pulldown 3x10
100x10
120x10
140x10
Face Pulls 3x10
15x10
15x10
15x10
Lying Extension 3x10
40x10
50x10
60x10
Pullups 1xFailure
1x17 PR Didn’t think I’d get more than 12 but all the reps were solid. Could have squeaked out more but that’s for another day.
Deadlift Base
135x5
155x5
185x5
215x3
245x3
275x1
305x5 Easy
2" Deficit Deadlift Ramp to 1RM
185x1
205x1
225x1
245x1
265x1
285x1
305x1 PR Never done these before but it feels easier than regular deadlifts, which makes no sense.
GoodMornings 3x10
95x10
95x10
95x10
Lying Leg Curl 3x10
50x10
70x10
90x10
Standing Crunch 3x10
40x10
40x10
40x10
Seated Calf 3x10
95x10
115x10
135x10
Prowler
140 lbs x 40 yards
140 lbs x 40 yards
140 lbs x 40 yards
I like your lifting, BK.
[quote]spar4tee wrote:
I like your lifting, BK.[/quote]
Thanks, QC.
Feels like the upper back is gonna be Sore tomorrow.
Let’s see if I can upload a gif.
Floor Press Base
50x5
70x5
85x5
100x5
120x3
135x3
150x1
165x10 PR at this variation
Snatch Grip High Pull Ramp to 1RM
95x2
115x2
135x2
145x1
155x1
165x1
175x1
185x1
195x1
205x1 PR
Chest Supported Row 3x10
180x10
200x10
220x10
Face Pulls 3x10
15x10
15x10
15x10
V-Bar Pushdown 3x10
40x10
50x10
60x10
Kroc Row 1xFailure
90x24 PR w/ straps
Starting to get some momentum and confidence. Good session.
Squat Base
85x5
110x5
135x5
165x5
190x3
220x3
245x1
270x6
Front Squat Ramp to 1RM
95x1
115x1
135x1
155x1
175x1
195x1
215x1
235x1 These were all pretty deep
Leg Press 3x10
90x10
180x10
270x10
Leg Extension 3x10
80x10
100x10
120x10
Machine Crunch 3x10
50x10
60x10
70x10
Standing Calf 3x10
280x10
300x10
320x10
Prowler
140 lbs x 40 yards
140 lbs x 40 yards
Kamehameha!!! Haha, keep up the good work, bud!
[quote]stefan128 wrote:
Kamehameha!!! Haha, keep up the good work, bud! [/quote]
New life goal: contribute enough work with my research professor to become a coauthor of his publication in the spring.
Press Base
45x5
55x5
70x5
85x5
95x3
110x3
125x1
135x5
Clean from Blocks Ramp to 1RM
65x2
95x2
115x2
135x2
145x1
155x1
165x1
175x1
185x1
Close Grip Pulldown 3x10
100x10
120x10
140x10
Face Pulls 3x10
15x10
15x10
15x10
Lying Extension 3x10
40x10
50x10
60x10
Pullups 1xFailure
1x18 PR
[quote]Kakarat wrote:
New life goal: contribute enough work with my research professor to become a coauthor of his publication in the spring. [/quote]
Nice.