Press Base
45x10
60x5
70x5
85x5
100x3
115x3
130x1
140x4 Form felt good
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
70x10
80x10
90x5
Pullups
10
10
Deadlift Base
135x10
165x5
195x5
225x3
255x3
285x1
315x5
2" Deficit Deadlift Ramp to 1RM
225x1
255x1
275x1
295x1
315x1
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
140 lbs x 40 yards
140 lbs x 40 yards
Had to get in and out today
Floor Press Base
55x10
70x5
85x5
105x5
120x3
140x3
155x1
170x8 My max is set so low to help me develop my movement pattern that the lift isn’t challenging at all.
Joker Sets
180x1
190x1
Snatch Grip High Pull
95x2
115x2
135x2
145x1
155x1
165x1
175x1
185x1
195x1
Chest Supported Row 3x10
180x10
200x10
220x10
Face Pulls 3x10
15x10
15x10
15x10
V-Bar Pushdown 3x10
40x10
50x10
60x10
Squat Base
85x10
115x5
140x5
170x5
200x3
225x3
255x1
280x4 Clean
Front Squat Ramp to 1RM
145x1
165x1
185x1
205x1
225x1
Leg Press 3x10
140x10
230x10
320x10
Leg Extension 3x10
80x10
100x10
120x10
Machine Crunch 3x10
50x10
60x10
70x10
Standing Calf 3x10
280x10
300x10
320x10
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
Press Base
45x10
60x5
70x5
85x5
100x3
115x3
130x1
140x3
115x3
130x1
140x1 I’m going to try to hit at least four reps with my training max every session, even if it means I have to do a few waves.
Clean from Blocks Ramp to 1RM
65x2
95x2
115x2
135x2
145x1
155x1
165x1
Close Grip Pulldown 3x10
100x10
120x10
140x10
Face Pulls 3x10
15x10
15x10
15x10
Lying Extension 3x10
40x10
50x10
60x10
70x10
80x10
Pullups
10
10
Deadlift Base
135x10
165x5
195x5
225x3
255x3
285x1
315x5
Joker Sets
330x1
345x1 Kind of pissed off with how this felt. I should be stronger. I think my lockout just sucks because I haven’t done Kroc rows heavy the past two weeks.
Lying Leg Curl 3x10
50x10
70x10
90x10
Standing Crunch 3x10
30x10
30x10
30x10
Seated Calf 3x10
95x10
115x10
135x10
Floor Press Base
55x10
70x5
85x5
105x5
120x3
140x3
155x1
170x12 PR that’s more than I’ve ever done for bench as well…
Joker Sets
180x1
190x1
Cable Fly
10x10
10x10
10x10
10x10
Face Pulls 3x10
15x10
15x10
15x10
V-Bar Pushdown 3x10
40x10
50x10
60x10
EZ Bar Curls
6x60
6x60
6x60
6x60
6x60
6x60 Did a set every 30 seconds on the dot
Squat Base
85x10
115x5
140x5
170x5
200x3
225x3
255x1
280x4 These were perfect.
Front Squat Ramp to 1RM
145x1
155x1
165x1
175x1
185x1
195x1
205x1
215x1
225x1
Leg Extension 3x10
80x10
100x10
120x10
Machine Crunch 3x10
50x10
60x10
70x10
Standing Calf 3x10
280x10
300x10
320x10
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards
Press Base
45x10
60x5
70x5
85x5
100x3
115x3
130x1
140x3
115x3
130x1
140x1
Close Grip Pulldown 3x10
100x10
120x10
140x10
Face Pulls 3x10
15x10
15x10
15x10
Lying Extension 3x10
50x10
60x10
70x10
80x10
90x10 PR
100x5 PR
Pullups
10
10
10
Not sure what to focus on next cycle. I’m second guessing my assistance because I want to work on certain weaknesses so my lifts progress but I want to do all my little exercises because I believe they are keeping my nagging injuries at bay…
Deadlift Base
135x10
165x5
195x5
225x3
255x3
285x1
315x6 Form felt much better than it has. Moved my stance and grip out about an inch and I get a much better drive and stay much tighter.
GoodMorning
95x10
95x10
95x10
Lying Leg Curl 3x10
60x10
80x10
100x10
Standing Crunch 3x10
30x10
30x10
30x10
Seated Calf 3x10
95x10
115x10
135x10
This was a therapeutic session to say the least…
Floor Press Base
55x10
70x5
85x5
105x5
120x3
140x3
155x1
170x1 Left pec felt tight and weird.
Cable Fly
10x7.5
10x12.5
Squat Base
85x10
115x5
140x5
170x5
200x3
225x3
255x1
280x2
315x1 Perfect rep. Heavy weights coming
Leg Extension 3x10
80x10
100x10
120x10
Standing Calf 3x10
280x10
300x10
320x10
Prowler
90 lbs x 40 yards
180 lbs x 40 yards
90 lbs x 40 yards
Deload
Press Base
45x10
60x5
70x5
90x5
105x3
120x3
135x1
145x1
Deadlift Base
135x10
165x5
195x5
225x3
260x3
290x1
320x1
Facepulls
10x15
10x15
10x15
Pullaparts
10
10
10
10
10
Everything felt terrible today. I want to forget today happened lol
Need to put more work into my main lifts, plain and simple.
Deload
Squat
10x95
5x115
5x145
5x175
3x200
3x230
1x260
1x285
Floor Press
10x55
5x70
5x90
3x105
3x125
3x140
1x160
1x175
Reverse Pec Deck
10x40
10x40
10x40
10x40
10x40
Felt better today, but my pec doesn’t feel right. It has been feeling good but just doesn’t feel right…
Ya know, fuck all my goals. I just want to squat 405.
I’m going to really focus on the joker sets and first set last for this block.
Press Base
Pullups 5x10
Lying Extension 5x10
Curls 5x10
Overhead BB Carry
Deadlift Base
Back Extension 5x10
GoodMorning 5x6
GHR 5x10
Prowler
Floor Press Base
DB Row 5x10
DB Floor Press 5x10
Facepulls 5x10
Chest Carry
Squat Base
Standing Crunch 5x10
Front Squat 5x6
Leg Extension 5x10
Prowler
And obviously I’ll be doing a shit ton of pullaparts every training day
Press Base
45x10
60x5
75x5
90x5
105x3
120x3
135x1
145x3
Joker
155x1 Pretty easy. Slowly getting closer.
First Set Last
105x3
105x3
105x3
Pullups 5x10
10
10
8
8
6
Lying Extension 5x10
40x10
50x10
60x10
70x10
80x10
EZ Bar Curls 5x10
30x10
40x10
50x10
60x10
70x10
Overhead BB Carry
40 lbs x 40 yards
50 lbs x 40 yards Scap depression on my left side needs to be better.
Gotta weigh myself
Gold.
