TCam's Log - The Road to Elite

[TylerPK4L]

Sunday - Day 5 - Back Day aka The Sabback

Pendlay Row - Wide Grip:
2x10x135
10x225
8x275
5x6x315

Single Arm DB Row:
10/10x60
10/10x100
3x12/12x140 - Very controlled

Lat Pulldown - Neutral MAG Grip:
15x105
15x150
12x195
12x210

Cable Low Row - Middle Neutral on Multi-Grip Bar:
15x105
15x150
12x195
12x210

Cable Lat Pull-In:
15/15x35
15/15x47.5
2x12/12x65

DB Concentration Curl:
15/15x30
10/10x40
10/10x50 - Left arm is weaker and needed help on last few reps
2x10/10x25

Good back day here. I hadn’t done Pendlay rows in a long time, but since I didn’t deadlift much yesterday, I decided to do them. I don’t keep perfect form and I use some body English as I fatigue, but I don’t do anything ridiculous to get the weight up.

The lat pull-ins really finished the lats off well, so I will probably keep those in.

It was a good day.

[TylerPK4L]

Monday - Day 1 - Upper at Home

Due to having this pec strain and lacking motivation to leave the house, I decided to do a band/bodyweight workout and actually try to figure out something that will be taxing instead of just fucking around. Lots of supersetting done.

A1 | Band Shoulder External Rotation (No-Money):
2x25xMini

A2 | Band Pull-Apart (Controlled Eccentric):
2x25xMini

A3 | Band Pushdown:
2x25xDbl Mini

A4 | Band Curl (Shoulder in Flexion):
2x25/25xMini

A5 | Band Chest Press:
2x25/25xMini

B1 | Band Lateral Raise:
2x20/20xMini

B2 | Band Front Raise:
2x20/20xMini

B3 | Band Overhead Triceps Extension:
2x20xLight

C1 | Band Curls (Shoulder in Extension):
2x20/20xMini

C2 | Push-Ups:
2x30xBW

C3 | Seated Band Shrugs - Paused:
2x20xLight

D1 | Band Shoulder Press:
2x20xDbl Mini

D2 | Diagonal Band Pull-Apart:
2x20/20xMini

This worked pretty well. Several of the exercises were taken to failure or near it and none of it was painful. This would be a pretty simple hotel workout or something like that. Get a pump, move on.

[TylerPK4L]

Thursday - Day 2 - Lower

RDL w/ Belt/Straps - Stiff Bar:
4x8x425

Prowler Push:
A1 | Backwards - 20 yds x 90, 180, 270, 270
A2 | Forward (Low Handles) - 20 yds x 90, 180, 270, 270

B1 | HS High Row:
10x90
10x180
15, 12, 12 x 180 + Light Band

B2 | Sliders Hamstring Curl:
5x10xBW

This week I’m lifting in Charleston and with my girlfriend, so I’m not super focused on my own lifting, but this was a good workout nonetheless. RDLs were not super high RPE and I had some decent weight on the bar. I’ve never been able to properly do hamstring curls with sliders (like Val Slides) until today. I like them a lot and I’m going to order some for regular use.

[TylerPK4L]

Friday - Day 3 - Upper

Incline Bench:
10x95
10x135
10x185
2x15x185
14x185 - Just got fatigued and didn’t want to grind through anything with the pec

Push-Ups:
30xBW
2 rounds of mechanical advantage drop sets - Decline to floor to incline. Think I got something like 25/15/8 and 20/8/5. Pecs were getting wrecked

A1 | Triceps Pushdown:
15x100
15x130
12x150
12x170

A2 | Single Arm Cable Curl:
15/15x60
12/12x60
10/10x60

Facepull:
3x15x80

B1 | Band Overhead Triceps Extension - Single Arm:
3x15/15xLight

B2 | DB Lateral Raise - Paused, Slow Eccentric, ROM = 15-90 deg of Abduction:
3x15x20s - So those are the modifiers needed to actually feel my delts

I didn’t have a plan going into this and wasn’t really expecting to be able to press over 135 without some pain, since I hadn’t pressed other than push-ups since the strain. But I didn’t feel anything. Seems like it’s healing well, so I’ll just keep going with it. Bodybuilding seems to be a lot easier to get back into after a little injury lol

So, a little shoulder anatomy/biomechanical lesson in case anyone is interested: The reason I did the lateral raises between 15 and 90 degrees of abduction is because that is where the deltoids basically work on their own. The supraspinatus works in the first 15 degrees of abduction and there is practically no tension to have there while in standing anyway. Also, stopping and starting at 15 degrees means I can’t use momentum to start the motion and there is constant tension on the delts. The delts cause abduction to 90 degrees on their own because the scapulae will begin to upwardly rotate (if movement is not dysfunctional) after 90 degrees of abduction. Therefore, to keep the tension solely on the delts, 15-90 degrees of abduction will be your best bet. There are other exercises that can work to improve shoulder health via full abduction, but the lateral raise is not that exercise and can cause impingement since the shoulder is not in external rotation during this movement. Things like PNF patterns (the D2 flexion pattern is what I’ve been using) are great for bringing it all together for a healthy shoulder.

[TylerPK4L]

Catch Up Log

Last Week - Day 4 - Lower

Squat w/ Belt:
10x3x315 - 60 sec rests

Sumo w/ Belt/Straps - Stiff Bar:
3x12x405

A1 | Standing Single Leg Curl:
15x25
15x50
2x15x75
15x50 + 15x25 - Drop set

A2 | DB Prone Row:
4x15x100s

Hip CARs with Slider

Last workout in Charleston visit. Decided I was tired of having a fear surrounding squatting and just increased my depth and eccentric speed. Needed to have a day of feeling like I was blowing the weight up and I did. Again, I’m not going to push squats super hard for more weight, but I want to do things like this to practice form and get back in the groove at least.

Day 1 - Upper

Incline DB Bench:
20s, 40s, 60s, 80s x 15
4x12x100s

A1 | Spider Preacher EZ Curl:
4x12x75

A2 | Triceps Pushdown:
15x32.5
15x55
15x77.5
15x92.5

B1 | Machine Chest Press:
15x90+Dbl Light
3x15x140+Dbl Light

B2 | Pinwheel Curls:
10/10x40
3x10/10x55
20/20x40

C1 | Lying Cable Lateral Raise:
20x40
12x60
12x60 + 12x40 - Drop set

C2 | BW Triceps Extension:
2x20

Felt good to already be pressing the 100s again on incline after the pec strain. Good workout, not much to note otherwise.

Day 2 - Lower

Squat w/ Belt:
10x3x315 - Longer rests due to talking

Conventional TnG w/ Belt/Straps:
3x5x495
2x10x405

A1 | BFR Leg Extension:
25 + 15 + 15 x 110

A2 | BFR SLDL on Machine:
25 + 15 + 15 x 90 - This was done on one of those shrug/deadlift plate loaded machines that is just like a wheelbarrow mechanism. Faced away from it and got a nice hamstring stretch, stood to not quite full extension to keep the tension on the hamstrings

Donkey Calf Raise:
15x90
15x180
15x270
20x270 + 15x180 + 8x90 - Drop set

Squats definitely felt harder today than the other day, but I’m pretty sure the plates are actually different weights than the gym in Charleston. Also didn’t feel super strong for the deadlifts, so it could just be an off day. No big deal though.

[TylerPK4L]

Friday - Day 3 - Upper

Incline DB Bench:
12x80s
10x100s
8x120s - Maybe a PR
4x120s - Felt a little something in the pec, so I let the set go

Incline DB Squeeze Press:
15x25s
15x35s
15x45s
15x55s
15x40s + 15x25s - Dropset

Cable Fly with Bandles:
15x25s
15x32.5s
2x15x40s

A1 | Cable Iron Cross Curls:
15x25s
15x32.5s
12x40s

A2 | Band Pushdown:
3x20xAvg - Lots of tension here

KB Bench:
3x20x53s

Incline KB Press w/ Bandles:
3x15x27s

KB Rear Delts - Meadows Swing+Fly:
15/15x70s/27s
12/12x70s/27s

Not too worried about the little pec feeling after doing the rest of this workout. Just kept the volume high and got a really good pump. Here are some pics and the video of the 120s for 8.

Here’s one of the pics in some half-natty lighting:

Saturday - Lower

Sumo w/ Belt/Straps:
1x495
1x545
1x585
5x5x495 - Paused off the floor

Front Squat - Beltless/Barefoot:
5x8x225

A1 | SLDL on Machine:
3x15x180

A2 | Cable Seated Single Leg Curl:
3x15/15x40

Cable Hip IR/ER:
10/10x20 - Just feeling this out as a way to load IR/ER

Backwards Prowler Push:
4 x 25 yds x P+270

Felt much stronger on sumo than I have in a while. Went in wanting to pull 585 for a single to get the powerlifter in me out a bit and also see where my weakness is now. The video I took shows that the bottom was hard and the mid to top was fast. So I did my volume work with a pause at the bottom. The bodybuilding thing isn’t forever, so I’d like to keep my skills up.

I haven’t done front squats in literally years…October 2015 according to the log search lol. I think I’ve had access to a SSB since then, so I haven’t found a need to do them (i.e. an excuse to avoid them). But I’m going to give them a run again for a couple of reasons. 1) It’s a good way to re-pattern the squat, since there’s obviously something wrong, 2) I’ve been missing directed quad work because of my knees/hips, so this variation will force a reduction in weight and still give a good stimulus, and 3) They’re just better at sucking for thoracic extension, something I’ve struggled to control in the squat forever.

[TylerPK4L]

Day 5 - Back Day

Trap Bar Bent-Over Row:
10x150
10x240
3x10x290

Single Arm DB Row:
10/10x75
10/10x105
10/10x120
15/15x140
15/15x160

Lat Pulldown - Semi-Supinated MAG Grip:
12x105
12x150
12x195
12x210

Cable Low Row - Moderate Neutral:
15x105
15x150
12x195
12x225

Lat Pull-In:
12/12x47.5
2x12/12x62.5

Band Curl:
2x15/15xLight
15/15xLight + Failure/FailurexMini

Basically all of the muscles attached to my ribs on my back were sore as hell from the front squats. They obviously do more to me than the SSB, unfortunately, so I’ll keep with em. This was another good back day though.

[TylerPK4L]

Tuesday - Day 1 - Upper

Incline Bench:
5x8x225 - Some pec tightness, but no pain

Feet-Up DB:
20x50s - Pain here though

Seated DB Shoulder Press:
15x60s
3x12x80s

A1 | DB Lateral Raise - ROM 15-90 ABD:
3x15x30s

A2 | Triceps Pushdown:
3x15x70

B1 | Lying Cable Lateral Raise:
3x20x40

B2 | Cable OH Triceps:
15x40
15x55
12x70
20x70 - More rest and to failure

C1 | DB Shrugs - Paused:
10x80s
10x100s
10x140s
10x160s

C2 | Cable Rope Curl:
15x40
15x55
15x62.5
15x70

Power Shrugs:
10x225
10x315
10x405 + 10x315 + 10x225 - Drop set

Pec thing just go re-aggravated by that one set of DB incline last week, I think. It’s obviously not a huge issue if I can pretty easily hit a 5x8x225 on incline, but I’ll just keep rehabbing it and be more careful for another couple of weeks. The incline sets were around RPE 6 at the beginning and got to about RPE 8.5 by the end.

DB shoulder press felt surprisingly good. I haven’t done them in a while, so maybe it’s time to focus on some of that strength while the pec heals up.

[TylerPK4L]

Wednesday - Day 2 - Lower

Duffalo Bar Squat w/ Belt:
5x3x325
5x3x375

Conventional Deadlift w/ Belt/Straps:
3x10x405

BFR Superset - Leg Ext + Standing Single Leg Curl:
3x20x125 + 3x20/20x"12/180"

Some hip, dorsiflexion, and tibial rotation things throughout.

After this I went to play volleyball for 2 hours and then spent 45 minutes mowing the lawn, so I skipped the calves at the end of this one. I squatted with no shoes again today and filmed, and I definitely think most of my issues are coming from my arch collapsing at the bottom and not starting with a stacked foot/ankle. I had no knee or hip pain today, just my right adductor continues to feel iffy, but I’m getting through that. About half of these 10 sets I was happy with, so I’m going to continue with this until I’m happy with all of the sets.

Worked on conventional with pointing my toes out a la Joe Sullivan’s recent video suggestion. Felt pretty good up to 405, I could start more upright and get some better leg drive by pushing the knees out in line with the toes. The thing to avoid with this type of change is squatting down though. Must keep shifting the hips back and down until the slack is taken out of the bar.

[TylerPK4L]

Friday - Day 3 - Arms

A1 | Barbell Curl:
20x45
12x85
10x105
10x115
10x135
10x115

A2 | Incline KB/FatBell Skullcrusher:
2x15x27s - KB
3x15x35s - FB

B1 | Seated Incline DB Curl:
15/15x25
3x12/12x30

B2 | Triceps Pushdown:
15x55
15x70
3x12x100

C1 | Iron Cross Cable Curl:
15x20s
15x25s
15x32.5s
10x40s + 8x25s + 10x15s - Drop set

C2 | Cable Crossover Rear Delts:
5x15x40

DB Bench:
2x50x30s

Did an arm day to avoid the pec. I’ve been doing incline press, but I didn’t want to overload that movement suddenly and end up adding some shoulder issue. Otherwise I’m feeling good.

[TylerPK4L]

Sunday - Day 4 - Lower

Front Squat - Beltless:
5x8x225

Giant Set:

A1 | RDL - Beltless:
4x15x315

A2 | Front Rack KB March:
4 x 25 yds x 70

A3 | Cable Pull-Through:
4x15x90

A4 | KB Split Squat:
4x10/10x60

A5 | Hanging Leg Raise:
4x10

Did a nice conditioning sort of thing for accessories due to time and wanting to make it more fun for my girlfriend. Could have definitely pushed the weight on pull-throughs and split squats, but this got me pretty exhausted anyway.

Front squats didn’t feel strong necessarily, but I think I have a decent way of progressing them at a slower pace. I’ll just do this 5x8x225 until I’m happy with all of the reps and then move up to either 5x8xMore or 5x10x225. I’ll focus my heavier leg day on just being pain free and see if I can move up. The front squat day will focus a ton of volume on something I’m terrible at.

[TylerPK4L]

Tuesday - Day 1 - Upper

Feet Up Bench:
5x10x225

DB Rear Delt Fly:
50x20s
25x30s
20x40s
20x40s + 10x30s + 10x20s - Drop set

DB Seated OHP:
15x60s
8x80s
6x90s - Left shoulder just didn’t feel great with these today and limited me a lot
15/12x60s - Unilateral/Standing

Cable Lateral Raise:
15/15x20
15/15x32.5
15/15x32.5 + 10/10x20 - Drop set

A1 | Overhead Band Triceps Extension:
20, 18, 18 x 2 Lights

A2 | Concentration Curl:
15/15x25
2x12/12x35
15/15x25

Reverse Grip Pushdown:
15x40
15x55
15x70

Pushdown:
2x15x85

Lying Rope Cable Curl:
15x60
2x12x90
15x75

Pec seems to be recovering well, but it’s not ready to push heavy weights yet. The bench wasn’t painful, but I could feel it on a few reps. RPE was still very low on 10s with 225, so that’s fine.

[TylerPK4L]

Thursday - Day 2 - Lower

Squat w/ Belt - Shoeless:
3x315
3x365
3x405
3x5x365

Paused Sumo w/ Belt/Straps:
3x5x495

BFR Superset:
A1 | Leg Extension:
4x20x125

A2 | SLDL on Machine:
20x270
3x15x270

Plus band adductor and hip flexor work

I went up in weight with my friend, so we ended up at 405. It’s the first time I’ve had 405 on my back in a while and I had no hip or knee pain, just a slow set. As the 3x5 that followed went on, my reps got better.

Deadlifts felt pretty clean, but I was getting some glute and hamstring tightness during, so I didn’t push any volume really.

BFR things were hard, as usual.

[TylerPK4L]

Friday - Day 3 - Upper

A1 | Incline Bench:
2x6x185
6x225
3x6x245

A2 | Rear Delt Fly and Band No-Money:
Some amount for some amount

B1 | Machine Chest Press w/ Band:
4x15xDbl Light

B2 | DB Bell Curl - Explained below:
15x30
15x45
15x55
15x65
12x75 + 12x55 + 12x30 - Drop set

Lying Band Fly:
3x20x2 Minis - Various angles throughout each set

Cable Tate Press:
15x40
2x15x55
15x70 + 12x40 - Drop set

Brachialis Curl - Click for video:
12x45
12x55
12x55 + 12x45 - Drop set

DB bell curls is a made up name for a curl variation I don’t know how to name otherwise. You hold and curl a single dumbbell with both arms, while grasping the ends of the dumbbell, the “bell” portions in other words. With lighter DBs, you can grasp the whole bells with each hand and work grip too, but once the bell is too large, you have to move your hands slightly under to support it. So it’s like a semi-neutral grip curl.

Pressing still doesn’t feel great, but I didn’t have any pec pain today, so that’s a good sign for recovery.

Saturday - Day 4 - Lower

Conventional Deadlift w/ Belt/Straps:
1x495
1x545
1x585 - Slower than I would like, but not necessarily hard
2x5x495
11x495 - PR!

Front Squat - Beltless/Shoeless:
5x8x225

A1 | Belt Squat:
12x90
3x12x180

A2 | Hyper w/ Band:
5x10xLight

Seated Cable Single Leg Curl:
15/15x40
12/12x47.5
12/12x47.5
12/12x40

Very much more accustomed reps than singles at this point, but I’m happy with pulling 585 on a random day without any focused training leading up to it. The set of 11 was really good and I think I had about 98% of a 12th rep in me, but the last inch of lockout would have been stalled, I bet. Here’s a video.

Front squats are moving easier, but I’m not happy with my thoracic positioning, I’m not remotely keeping myself upright, even when it feels easy. I need to really actively get into that thoracic extension against load or my back squat is going to continue to crumble at that weak point.

Sunday - Day 5 - Back

A1 | Seal Row - Underhand:
10x135
10x185
3x10x225

A2 | SSB Calf Raise:
10x155
10x245
2x10x335
10x335 + 10x245 + 10x155 - Drop set

Single Arm DB Row:
12/12x105
12/12x140
12/12x160
12/12x210 - PR! I put my hand through a 10 lb kettlebell handle to get over 200

Lat Pulldown - MAG Grip Semi-Supinated:
15x105
15x150
2x15x180
15x150

Cable Low Row - Moderate Neutral Grip:
15x105
15x150
15x195
15x225

Band Lat Pull-In:
3x10xLight

Concentration curls and DB bell curls.

This was a great back workout. Made sure to hit calves first so I wouldn’t skip them, considering I skipped them yesterday. But they felt good and so did everything else. Feeling pretty good about the direction of the physique currently.

[TylerPK4L]

Tuesday - Day 1 - Upper

Bench:
2x10x225
10x245
2x10x255 - Some pec irritation/tightness but not too bad

Incline DB Bench:
3x12x90s

Lying Band Fly:
3x25x2 Minis - 10 high, 10 low, 5 middle

DB Lateral Raise - Prone High Incline:
2x15x25s
3x12x35s

Triceps Pushdown:
15x55
15x70
15x85
15x77.5

KB Curls:
A bunch with the 26

Not much to talk about here, just trying to get back into pressing. Need more dedicated soft tissue work to the pecs throughout the session it seems, so I need to make sure I don’t let those get too tight.

Wednesday - Day 2 - Lower

Duffalo Bar Squat w/ Belt - Shoeless:
3x325
3x375
4x2x415
5x415 @ RPE 8
2x10x325

Paused Sumo w/ Belt/Straps:
5x495
5x545 - PR!
5x565 - More PR!

BFR Goblet Squat:
30 + 15 + 10 + 10 x 75 - Wanted 15s but was dying

Standing Single Leg Curl w/ Band:
3x12/12x"10/18" + Dbl Mini

Hanging Leg Raise:
3x15

Really starting to figure out this whole squatting thing again. Seems like my feet/ankles have been the issue the whole time. I focused a lot on maintaining my arch and I had no squishiness at the bottom and I had a lot less loss of position.

So, about this deadlift, idk where it came from. I’ve pulled 585 for a single last week (conventional) and the previous week (single) for a slowish rep without any pause and now I hit a 565x5 with a pause, which is honestly a pretty huge PR, especially after some relatively hard squatting. So, who knows, but I’ll take it. I think the e1RM for that would be something like 640 with a pause lol. Here’s videos of top set of squats and the last 2 sets of sumo.

[TylerPK4L]

Day 3 - Upper - Friday

Incline DB Bench:
12x75s
12x90s
3x12x105s

Seated Band Fly:
3x30x2 Minis - Various angles

Smith Machine JM Press w/ Bands:
5x10x90+2 Short Minis

A1 | Cable Rope Curl:
12x55
12x67.5
2x12x77.5

A2 | Band Triceps Pushdown:
4x30xLight

Rear Delt Fly:
2x15x35s

Concentration Curl:
3x15/15x30

Took this one pretty easy to avoid aggravating the pec since DB incline was the last time it was. The 105s didn’t feel terribly heavy, but I focused more on control than anything, so they were still decently hard for 12s. The Smith Machine JM press felt good, so I may keep with that for a bit.

Saturday - Day 4 - Lower

SSB Front Squat - Beltless/Shoeless:
5x8x245 - Notes below

Split Squat on Belt Squat:
3x10/10x90 - Oof these are hard

Cable Lying Leg Curl:
3x15x40

A1 | Cable Ab Pulldown w/ Rotation:
3x20x85

A2 | SSB Calf Raise:
12x155
12x245
2x12x335
12x335 + 12x245 + 12x155 - Drop set

Due to still having quad DOMS from Wednesday, I decided keep the weight low for the day, which is really only in reference to deadlift, so I will be doing that as part of back day tomorrow. The front squats with the SSB feel much, much better on my shoulders and I am able to stay more upright rather than going into thoracic flexion on the way up like with the barbell. Although this is easier, I don’t know if it’s the right choice for me, mainly because it’s easier. On one hand, barbell front squats are harder and put me into a worse position that I have to fight. On the other hand, that position is just teaching me to grind through a rep when my thoracic does fold, but it doesn’t help to be in that position to avoid the issue entirely by being able to maintain thoracic extension. The SSB allows me to maintain extension and use more weight. I haven’t gone heavy enough to see what a form breakdown would look like with the SSB, but it seems like a better bar to train my squat upright, just from today’s experience.

[TylerPK4L]

Sunday 9 Days Ago - Day 5 - Back

Didn’t realize I didn’t log this before my spring break trip

Conv Deadlift w/ Chains - Belt/Straps:
2x10x405+70
10x425+70

Prone DB Row:
3x15x100s

Lat Pulldown
Cable Low Row
Lat Pull-In
Curls

Don’t remember specifics past what’s written. The chain deadlifts went well. The last set was a hard one for sure.

Spent the next week at the beach and didn’t eat enough or lift at all, but I had a great time. Pecs got pretty tight in the meantime it seems, so I was careful getting back into it here:

Monday - Day 1 - Upper

Feet Up KB Bench - Deep Stretch:
2x30x26s
3x15x53s

Side-Lying Shoulder External Rotation:
2x15/15x5

Decline Push-Ups on KBs:
3x15 - Hands on bell part

A1 | Smith Machine JM Press w/ Bands:
8, 10, 12, 15 x 90+2 Short Minis

A2 | Lat Pulldown - Dual Handles:
4x15x135

DB Spider Curl:
15x25s
2x15x30s

Seated Band Fly:
3x20x2 Minis

Wow I’m so weak now. Next day as I’m writing and I’m wildly sore from this. Glad I took it easy on the pecs otherwise I’m sure I would have injured myself just based on how tight and sore I feel. I really liked the KB presses with the extra ROM. Will probably continue those to have a better working ROM for the pecs.

[TylerPK4L]

Wednesday - Day 2 - Lower

Seated Band Leg Curl:
4x20xLight - Throughout squat warm-ups

Duffalo Bar Squat w/ Belt - Barefoot:
3x330
2x380
4x2x415
7x415 - 2 reps over previous time with these reps/weight
2x10x330

Paused Sumo w/ Belt/Straps:
2x3x405 - Was warming up normally and left knee had some significant pain. Never felt it before, so I cut it here after working on it some between the first set at 405 and still experiencing the pain on the second set

A1 | Leg Press - High/Wide Foot Placement:
4x15x400

A2 | Lying Leg Curl:
2x15x60
2x12x80

Deficit KB SLDL - Slow Eccentric:
3x10x97

Other than the unusual knee pain during sumo, this was a good workout. I didn’t expect to beat my previous heavy squat day considering the lack of any squatting movement during my spring break, but I’ll take it. Reps 4 through 7 were all hard, but I wasn’t losing my positioning, so I kept at it.

Later I had significant bilateral hamstring cramps and slight bilateral quad cramps that kept me from stretching the hamstrings. It was great.

[TylerPK4L]

Friday - Day 3 - Upper

Paused Bench:
5x5x275

A1 | Incline FatBell Press:
3x12x70s - Big ROM

A2 | Facepull Variations:
A bunch

Band OH Triceps Extension:
3x20xAvg

B1 | Pivot Brachialis Curl:
12/12x45
12/12x55
12/12x65

B2 | DB Bell Curl:
3x12/12x45

Bench felt heavy in my hands and form was sloppy, but it moved alright. Just trying to get a feel for it. RPE was low.

Saturday - Day 4 - Lower

2" Conventional Block Pull - Belt/Straps:
3or4x5x495
2x10x405

SSB Front Squat - Beltless/Barefoot
5x8x245

A1 | Leg Press - Heels Touching/Low Placement (Quads):
3x15x400

A2 | Adductor Machine:
3x15xSomething hard

BFR Leg Extension:
30 + 15 + 15 + 15 x 110 - 30 sec rests

Deadlift was hard, but form held up well. Front squats are just exhausting, but I’m getting through them. The leg press with that foot placement was weird and I’m not sure my knees can currently handle going deep with those, so I need to be careful.

Sunday - Day 5 - Back

Wide Grip Lat Pulldown:
20, 15, 12, 10 - This was done at the school gym and the stack doesn’t have actual weights listed, just things like “12”. These were ascending sets, all decently hard

HS Iso-Row - Neutral:
12x180
12x270
2x12x360
12x320

One-Arm DB Row:
12/12x105
2x12/12x125

Lat Pull-In:
3x20/20x"6"

EZ Bar Curl:
3x20x60

Band Curl:
3x15/15xMini

[TylerPK4L]

Tuesday - Day 1 - Upper

Feet-Up DB Bench:
3x15x105s
24x105s - PR?

Seated Single Arm Overhead DB Press:
12/12x45
12/12x55
12/12x65
12/12x75

Push-Ups w/ Sliders + Push-Ups:
10+10
10+5
10 - These got very hard. Spread sliders on eccentric, bring them in on concentric

Viking Press:
3x12x90+Machine

A1 | Pec Deck - Slow Eccentric/Paused:
10x110
10x135
10x120

A2 | Triceps Pushdown:
20x55
15x70
12x85
10x100 + 10x55 - Dropset

DB Spider Curl:
3x20x20s

DB Pull-Over - Very Slow Eccentric:
3x6x35 - This was just for an active stretch

Circling back around to my feet-up DB presses while I get back into pressing after the pec strain. I previously did 3 sets with the AMRAP on the 3rd, but I added a 4th set here. I will likely not keep that as the weight increases past a certain point.

I got some sliders like Valslides to use for a few different exercises. The push-ups I did today have a learning curve to them for sure, but I was hitting my pecs very hard with them regardless.

Wednesday - Day 2 - Lower

Duffalo Bar Squat w/ Belt/Barefoot:
4x2x415
8x415 - Another rep added to the 5x2+
2x10x330 - First 5 reps paused for both sets

SLDL on Machine:
10x90, 180, 270, 360, 450
10x450 + 5 per plate drop to 90 - Drop set

Slider Lying Leg Curl:
3x10xBW

Leg Press - High/Wide Foot Placement:
15x400
15x490
15x580

Hollow-Body Holds w/ KB:
2x0:30xBW+26

Another successful squat session with the Duffalo bar here. The reps didn’t feel fast, but I was solid in my positioning. The AMRAP set was not any faster than the previous sets, but I kept pushing out reps without much breakdown in form.

Here is a full-workout post on IG showing my top set of squats.