Squat Base
95x10
120x5
150x5
180x5
210x3
240x3
270x1
295x2
315x1
Clean
95x2
115x2
135x1
155x1
165x1
185x1
Front Squat
95x6
135x6
155x3
175x3
185x3
195x3
205x2
215x2
225x1
Press Base
45x10
60x5
75x5
90x5
105x3
120x3
135x1
145x1
155x1 Sooo easy
165x0 Got stuck half way up
Squat Base
95x10
120x5
150x5
180x5
210x3
240x3
270x1
295x1
Deadlift Base
135x10
165x5
200x5
235x3
265x3
300x1
330x1
Considering I was sick all week, I didn’t feel too bad. I did a bunch of standing crunches facepulls and calf raises also. Looking forward to being able to deload during my finals week.
[quote]Kakarat wrote:
Joker
1x300
1x315 Didn’t feel tired anymore lol
[/quote]
What are Joker’s?
[quote]jasmincar wrote:
[quote]Kakarat wrote:
Joker
1x300
1x315 Didn’t feel tired anymore lol
[/quote]
What are Joker’s?[/quote]
They’re heavy singles, but they’re called joker sets in Beyond 531.
Deload
Press Base
45x10
60x5
75x5
90x5
105x3
120x3
135x1
150x1
Floor Press Deload
45x10
70x5
95x5
115x5
130x3
150x3
170x1
185x1
Did like a million and a half face pulls
Deloads aren’t getting any easier these days.
Deload
Squat Base
95x10
125x5
155x5
185x5
215x3
245x3
275x1
305x1
Deadlift Base
135x10
170x5
205x5
240x3
275x3
305x1
340x0
Kinda sad when I can’t hit my deload but I never normally squat and dead on the same day so everything will be fine next week. Gonna try and hit a press PR this cycle and maybe a 335 squat. Possibly some videos too
Press Base
45x10
60x5
75x5
90x5
105x3
120x3
135x1
150x1
First Set Last
95x5
95x5
95x5
Facepulls 4x10
15x10
15x10
15x10
15x10
Side Partials 4x10
20x20
25x20
30x20
35x12
Hammer Curl 4x10
25x10
30x10
EZ Curl
50x10
60x10
Lying Extension 4x10
40x10
50x10
60x10
70x10
Deadlift Base
135x10
170x5
205x5
240x3
275x3
305x1
340x1 My lockout is horrible but it’ll be good once I get some goodmornings and kroc rows in this week. Expecting at least triples when I get back in the groove.
GoodMorning 4x10
95x10
95x10
95x10
95x10
Seated Calf 4x10
90x10
100x10
110x10
120x10
Lying Leg Curl 4x10
30x10
40x10
50x10
60x10
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
Floor Press
45x10
70x5
95x5
115x5
130x3
150x3
170x1
185x3
Facepulls 4x10
20x10
25x10
25x10
25x10
DB Floor Press 4x10
30x10
35x10
40x10
40x10
Reverse Pec Deck 4x10
30x10
40x10
50x10
60x10
Kroc Row 4x10
40x10
50x10
60x10
70x10
Squat Base
95x10
125x5
155x5
185x5
215x3
245x3
275x1
305x2
Joker Sets
325x1
Leg Press 4x10
90x10
180x10
270x10
360x10
Standing Calf 4x10
110x10
150x10
190x10
230x10
Leg Extension 4x10
60x10
80x10
100x10
120x10
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
Press Base
45x10
60x5
75x5
90x5
105x3
120x3
135x1
150x2
First Set Last
105x5
105x5
Facepulls 4x10
20x10
20x10
20x10
20x10
Side Partials 4x10
20x20
25x20
30x20
35x20
Hammer Curl 4x10
25x10
30x10
EZ Curl
50x10
60x10
Lying Extension 4x10
40x10
50x10
60x10
70x10
I’m going to start doing a lot of pullups again. I really think that they are so important for staying tight on all lifts.
Deadlift Base
135x10
170x5
205x5
240x3
275x3
305x1
340x3
GoodMorning 4x10
95x10
135x10
135x10
135x10
Seated Calf 4x10
90x10
100x10
110x10
120x10
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
Floor Press
45x10
70x5
95x5
115x5
130x3
150x3
170x1
185x4
Facepulls 4x10
20x10
25x10
25x10
25x10
DB Floor Press 4x10
30x10
35x10
40x10
45x10
Reverse Pec Deck 4x10
30x10
40x10
50x10
60x10
Kroc Row 4x10
50x10
60x10
70x10
80x10
how to italicize on this site…
Squat Base
95x10
125x5
155x5
185x5
215x3
245x3
275x1
305x2 These were really good. I was able to hold my form the same as when I squat 135.
Leg Press 4x10
90x10
180x10
270x10
360x10
Standing Calf 4x10
110x10
150x10
190x10
230x10
Leg Extension 4x10
60x10
80x10
100x10
120x10
Prowler
90 lbs x 40 yards
90 lbs x 40 yards
[quote]Kakarat wrote:
how to italicize on this site…[/quote]
[.i]…[/.i] sans periods.
[quote]spar4tee wrote:
[quote]Kakarat wrote:
how to italicize on this site…[/quote]
[.i]…[/.i] sans periods.[/quote]
oh
Apparently it’s case sensitive because I tried it in caps with no luck.
Thanks
[quote]Kakarat wrote:
[quote]spar4tee wrote:
[quote]Kakarat wrote:
how to italicize on this site…[/quote]
[.i]…[/.i] sans periods.[/quote]
oh
Apparently it’s case sensitive because I tried it in caps with no luck.
Thanks[/quote]
Yeah lol.