Deadlift Base
135x10
165x5
195x5
225x3
260x3
290x1
320x5
Joker
335x1
Back Extension 5x10
10
10
10
10
10
GoodMorning 5x6
95x6
115x6
135x6
135x6
135x6
GHR 5x10
8
6
6
4
4
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
90 lbs x 40 yards
Floor Press Base
55x10
70x5
90x5
105x5
125x3
140x3
160x1
175x1 My left pec still feels a little strange. It doesn’t hurt it just doesn’t feel right so I’m gonna take it easy for a few weeks.
DB Row 5x10
50x10
60x10
70x10
80x10
90x10
DB Floor Press 5x10
20x10
30x10
40x10
Facepulls 5x10
15x10
15x10
15x10
15x10
15x10
Squat Base
10x95
5x115
5x145
5x175
3x200
3x230
1x260
3x285 Had more in me but shit just felt heavy today so I left a few in the tank
Joker
1x300
Standing Crunch 5x10
25x10
25x10
40x10
40x10
40x10
Front Squat 5x6
95x10
115x10
135x10
155x10
175x10
Leg Extension 5x10
55x10
70x10
85x10
100x10
115x10
Press Base
45x10
60x5
75x5
90x5
105x3
120x3
135x1
145x3
Joker
155x1 Flew up. I think I could get 165 right now. I may try to beat my record the last press day of this training block
First Set Last
105x3
105x3
105x3
Pullups 5x10
10
10
10
9
6
Lying Extension 5x10
40x10
50x10
60x10
70x10
80x10
Cross Body Curls
15x10
20x10
25x10
EZ Curls
50x10
50x10
Deadlift Base
135x10
165x5
195x5
225x3
260x3
290x1
320x5
Joker
335x1
350x1 Easy
Back Extension 5x10
10
10
10
10
10
GoodMorning 5x6
95x10
95x10
95x10 Forgot I was supposed to do sets of six
GHR 5x10
10
8
8
6
6
Prowler
90 lbs x 40 yards
140 lbs x 40 yards
140 lbs x 40 yards
Floor Press Base
55x10
70x5
90x5
105x5
125x3
140x3
160x1
175x5 Pec felt better but this felt heavy after not going for it for a few weeks.
Joker
185x1
DB Row 5x10
55x10
65x10
75x10
85x10
95x10
DB Floor Press 5x10
30x10
40x10
40x10 I want to ease into this and not over work my muscles and end up with shitty form
Facepulls 5x10
15x10
15x10
15x10
15x10
15x10
Squat Base
10x95
5x115
5x145
5x175
3x200
3x230
1x260
3x285 Felt really tired.
Joker
1x300
1x315 Didn’t feel tired anymore lol
Standing Crunch 5x10
25x10
25x10
40x10
40x10
40x10
Leg Extension 5x10
55x10
70x10
85x10
100x10
115x10
In all your squat workouts, the last warm up set before the top set is “160x1”. Is that a typo or something?
[quote]Ravenous_ wrote:
In all your squat workouts, the last warm up set before the top set is “160x1”. Is that a typo or something?[/quote]
Yeah, that’s a typo. I normally just copy and paste my workout from the previous week so I must have messed it up on the first week.
Press Base
45x10
60x5
75x5
90x5
105x3
120x3
135x1
145x3 Wasn’t feeling strong today but I powered through this.
Joker
155x1
First Set Last
105x3
105x3
Pullups 5x10
10
10
10
10
7
Lying Extension 5x10
40x10
50x10
60x10
70x10
80x10
Cross Body Curls
15x10
20x10
25x10
EZ Curls
40x10
50x10
Deadlift Base
135x10
165x5
195x5
225x3
260x3
290x1
320x1
Joker
335x1
350x1
365x1 Meh
Back Extension 5x10
10
10
10
10
10
GoodMorning 5x10
95x10
95x10
115x10
135x10
155x10
Leg Curl 4x10
30x10
40x10
50x10
60x10
Might squat three days a week. hmm
Squat Base
10x95
5x115
5x145
5x175
3x200
3x230
1x260
1x285
1x300
1x315
Floor Press Base
55x10
70x5
90x5
105x5
125x3
140x3
160x1
175x1 Did some other stuff but nothing of significance
Press Base
45x10
60x5
75x5
90x5
105x3
120x3
135x1
145x3
Joker
160x1 Ten pounds from a 1RM PR
First Set Last
105x3
105x3
Pullups 5x10
10
10
10
10
8
Lying Extension 5x10
40x10
50x10
60x10
70x10
80x10
90x8
Cross Body Curls
20x10
EZ Curls
40x10
50x10
60x10
And some facepulls
Deadlift Base
135x10
165x5
200x5
235x3
265x3
300x1
330x4 Getting there
Back Extension 5x10
10
10
10
10
10
Seated Calf Raise
45x10
65x10
90x10
100x10
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
Floor Press Base
55x10
75x5
95x5
105x5
130x3
145x3
165x1
180x4
Kroc Row
60x10
70x10
80x10
90x10
Facepulls
15x10
15x10
15x10
15x10
20x10
Some pushdowns
Squat Base
95x10
120x5
150x5
180x5
210x3
240x3
270x1
295x2 Form held but I had no strength anywhere today. I’ll do better next week
Standing Crunch
25x10
40x10
40x10
40x10
40x10
Standing Calf
150x10
210x10
250x10
290x10
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
Press Base
45x10
60x5
75x5
90x5
105x3
120x3
135x1
145x2
First Set Last
105x5
105x5
105x5
105x3
Pullups 5x10
10
10
10
8
Did some other stuff
Deadlift Base
135x10
165x5
200x5
235x3
265x3
300x1
330x4
Back Extension 5x10
10
10
10
10
10
Seated Calf Raise
45x10
70x10
90x15
Lying Leg Curl
40x10
65x10
85x10
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
180 lbs x 40 yards
180 lbs x 40 yards
270 lbs x 20 yards
Facepulls
15x10
15x10
15x10
15x10
Floor Press Base
55x10
75x5
95x5
105x5
130x3
145x3
165x1
185x3
Facepulls
15x10
15x10
15x10
15x10
15x10
Kroc Row
60x10
70x10
80x10
90x10