TCam's Log - The Road to Elite

Training Training Logs
1141

Gods of Iron - Week 5 - Day 2 - Upper

Feet Up + Normal Bench:
10+5x225
10+4x245
8+2x245

A1 | Seated Cable Chest Press:
15x40s
15x60s
2x15x80s - Failure and partials last couple of each of these

A2 | Lat Pulldown - Neutral MAG Grip:
15x100
15x130
15x160
2x12x190

Smith Machine Floor JM Press w/ Band:
12x90
12x90+Dbl Mini
10x90+Dbl Light
12x90+Dbl Light

Triceps Pushdown w/ Shoulder Extension:
25x80
20x100
15x120

Cable Crossover Shoulder Threesome: Shortened Y + Lengthened Y + Lateral Raise:
20+8+10x20s
15+8+8x20s

B1 | Cable Concentration Curl:
2x15/15x50

B2 | DB Concentration Curl w/ Pause:
2x12/12x30

C1 | Side-Lying Compound Laterals:
8/8x15
6/6x15

C2 | Side-Lying Rear Delt Raise:
12/12x20
10/10x20

Incline Treadmill Walking:
11 minutes, 100 cal, 3.0-6.0 incline, 3-3.5 mph

Lots of supersets and mechanical dropset sort of things here. I kept the bench within reason with regards to intensity. Shoulders didnā€™t feel amazing during it and my endurance wasnā€™t there at all, as you can see from the drop in reps. Probably had a 15th rep at 245 on the first set, but I was done by the 3rd set.

Shoulder threesome info: Kneeling with the weight set at the floor, back up until you make a 90 degree angle with your arms and the cable when youā€™re at a full overhead Y position. Go down to about 70 degrees of shoulder flexion and return overhead. Next position, move forward so that 90 degree arm:cable angle happens at about 70 degrees shoulder flexion and perform the same movement. Next position, stand up and walk forward to middle of the cable station and perform laterals. Each of these is done to failure or very close to it.

1142

Gods of Iron - Week 5 - Day 3 - Lower

SSB Box Squat w/ Belt - Wide Stance / Slightly Above Parallel:
3x340
3x390
3x410
2x8x340

Reverse Power Squat Machine w/ Bands:
10x400+2 Dbl Lights
2x10x490+2 Dbl Lights

A1 | DB RDL:
10x85s
10x100s
10x120s
15x150s - Most Iā€™ve ever used for this. These were the two sets superset
12x150s

A2 | Seated Band Leg Curl:
15x2 Lights
12x2 Lights

Reverse Hyper:
2x5xBW - Segmental control practice, slow and controlled both directions
2x20x150

Standing Hip Abduction on Reverse Hyper:
2x20/20x150

Kneeling Ab Pulldown:
2x8x120 - More segmental sort of work, slow and controlled, full contraction

Cable Staggered Wood Chop/Airplane:
2x10/10x20

Decided to try out some box squats to see how they feel on the hip. Still hurting out of the hole, but the limiting factor here is my back, which is always the case with the SSB. Didnā€™t help it was a Rogue SSB which is trash IMO. Pads are practically useless. But anyway, 410 was very hard. Not mad at it, Iā€™m relatively weak with the SSB and havenā€™t really box squatted inā€¦years? I think. Letā€™s see: Searching for box squat in the log, I see 6 instances over the last 2 years and most were with regards to a high box for working around a specific patellar tendon injury.

Hip abduction using the pendulum of the reverse hyper is really interesting. It felt like Iā€™ve never even used my hip abductors, so Iā€™m gonna keep doing that.

1143

Gods of Iron - Week 5 - Day 4 - Upper

Push Press:
5x185
2x5x205
8x185

Overhead Shrugs:
2x15x185

Donā€™t remember specifics past this. I also did HS Iso Row and arms. Other than hitting heavy push press, it wasnā€™t a great workout mentally. Left levator scapulae knotted up during one of the push press sets and wouldnā€™t settle down. Ended up taking a couple of days, but it just dampened this workout. Either way, felt cool pressing over 200 explosively overhead.

1144

Gods of Iron - Week 6 - Day 1 - Lower

Sumo w/ Belt:
1x485
1x595
0x645 - Failed hook grip
1x645 - Added straps. Very hard rep, another slightly ramped rep after adding straps from heavy hook grip

3" Sumo Block Pull - Belt/Straps:
3x2x645
6x595

Squat w/ Belt - CAT:
6x3x315 - 90 sec rest

A1 | Smith Machine Bent Row - High Angle - Angles90 Handles:
3x12x140

A2 | GHR:
3x12

B1 | KB Squat - Front Rack Unilateral Load:
3x8/8x70

B2 | Standing Hip Abduction on Reverse Hyper:
2x20/20x90

Couldnā€™t quite add 50 lbs to the hook grip from last week, but 595 continues to feel like nothing with it. 645 was much harder than it was a few weeks ago, which may or may not be attributable to failing it right beforehand. Got to work on that grind though.

Hip flexor still bothered me during the squats, but otherwise they were very fast, which was the point with the CAT emphasis. Those offset load KB squats seem very good for me, since Iā€™ve been trying to fix the lateral shift. Loading it on the right forces me to move back over to the left.

Also, the Angles90 handles are a set of freely moving handles that I saw Paul Carter using. Seem great for properly loading what I want to load.

Gods of Iron - Week 6 - Day 2 - Back/Biceps

Single-Arm DB Row:
10/10x90
10/10x120
2x15/15x150

Lat Pulldown w/ Angles90:
15x100
15x130
12x160
10x180

Seated Paused Snatch Grip Barbell Shrugs w/ Angles90:
20x145
20x195
15x245

Cable Low Row - MAG Grip Semi-Pronated:
15x120
10x180
10x200
10x220 - Last 3 sets were progressively less controlled, all near failure

A1 | DB Spider Curl - Humeri Fixed:
15x25s
15x25s
12x25s

A2 | DB Incline Curl - Humeri Fixed:
10x25s
10x25s
5x25s

Cable Curl - Rope:
15x60
15x80
2x10x100

Cardio - StairMaster:
13 minutes, 134 cal, 50 floors, levels 5-9

Band Curl:
2x20/20xMonster Mini - Just to get the blood back to my arms instead of my legs #broscience

Good back day and thatā€™s all I have to say about that. Made it all the way through the StairMaster without VMOs cramping, so thatā€™s a PR.

Gods of Iron - Week 6 - Day 3 - Upper

Paused Bench - 90 sec rest:
2x3x315 - Comp grip
2x3x315 - Narrow grip
2x3x315 - Wide grip

Dips:
3x20

Lying Band Fly:
15, 10, 10, 10, 8 x 2 Monster Minis

Plate Raise Superset - Prone Incline + Standing:
15+15x25
12+12x35

A1 | Incline JM Press:
2x15x135
12x135

A2 | DB Hammer Curl:
15x30s
12x45s
2x12x60s

B1 | Triceps Pushdown:
20x80
15x120
12x150
21x80 - Overhead extension to failure

B2 | Cable Concentration Curl:
18x40
12x60
10x60

C1 | Side-Lying Compound Laterals:
8/8x15
6/6x15

C2 | Lateral Raise:
2x15/15x20

Lots of exercises here. Got a great pump on basically everything throughout this workout. Bench felt decent so I did some heavier weight, at least relative to recently, and focused on being tight and explosive. No pec pains.

All of the rest of the exercises were good. Only thing to note is the continued focus on working both the shortened and lengthened position of many things. Plate raise superset is an example, with the prone being harder at the top and standing being harder at the bottom and mid-range.

1145

Gods of Iron - Week 6 - Day 4 - Lower

Wide Stance High Bar Squat w/ Belt:
6x2x405

2 Ct Paused Sumo w/ Belt/Straps - At Knees:
6x3x485

KB Squat - Front Racking Unilateral Load:
3x8/8x53 - Done during main lift squats between sets
8/8x97
6/6x97 - Too much compensation happening here, 97 is too heavy for these right now
10/10x53 - Paused, better

A1 | Leg Press:
3x15x400

A2 | Seated Band Leg Curl:
3x15x2 Monster Minis

Nothing crazy here, completely focused on skill acquisition during the first 3 exercises, not body building. Squats felt good with regards to form. I want to ease back into a wider stance since that seems to be where the most potential is for me. Just gotta be careful with this hip flexor issue.

Focused a lot on forcing my knees out and maintaining knee flexion during the pause during sumo. Reason being that Iā€™ve been either extending my knees too soon and ending up too far forward or Iā€™m not staying upright enough and my normal knee extension timing isnā€™t working with it. Either way, these feel like a good fix for that.

1146

Gods of Iron - Week 7 Catch Up - Day 1 - Upper

30* Incline DB Bench:
10x90s
8x105s
8x120s
16x105s
13x105s

A1 | Single Arm DB OHP:
3x10x50

A2 | Chest Supported Lateral Raise:
20x25s
15x25s
10/10x25s - Side-lying
10/10x15s+Monster Mini - Side-lying

B1 | Overhead Band Cross-Over Triceps Extension:
3x12x2 Monster Minis

B2 | JM Press:
10x95
2x10x135

C1 | Cable Concentration Curl:
3x12/12x30

C2 | Spider Curl:
20x25s
15x25s

Week 7 - Day 2 - Lower

Squat w/ Belt:
6x3x365

Sumo w/ Belt/Straps:
3x1x595 - Felt bad

Donā€™t remember the rest, didnā€™t write it down.

Week 7 - Day 3 - Upper

Paused Bench:
6x3x315

A1 | Feet-In-Air DB Bench:
2x15x105s
13x105s

A2 | HS Iso-Row - Standing Single-Arm - Angles90 Handles:
3x12/12x135

B1 | Machine Preacher Curl:
15x25+Dbl Monster Mini
12x50+Dbl Monster Mini
10x50+Dbl Monster Mini

B2 | Lateral Raise:
15/15xMonster Mini
2x15+10xMonster Mini+35

Week 7 - Day 4 - Lower

Squat w/ Belt:
5x3x405

Sumo w/ Belt:
6x1x485 - 60 sec rest

Reverse Hyper:
3x20x180

SL Pistol Squat - Avg Band Assistance:
2x10 w/ Right
10, 6, 4 w/ Left

Upper days seem to be trending positively while lower days are not. Squats are moving alright, but the left hip flexor issue is not sustainable with squatting. That left side is just weak as shit and not accepting weight well. I have to force it on squats and I lost it on the last couple of sets of squats on this last day. Pistol squats really highlighted that relative weakness and lack of control. Unfortunately deadlift has not been feeling good either with my lower back getting some pain for the days following not being able to hold my form well. This was being treated as a deadlift deload week to lead up to the final week. My goal while here for these 8 weeks was to use the DL bar to pull a PR, which seems to have only been possible that first time I pulled 645 here (maybe). It just wasnā€™t the time for it with the hip issue probably leading to overusing my back. Either way, Iā€™ll be formulating a plan to fix all of this shit, I just wasnā€™t being patient because of the timeline I wanted to meet with the bar being available to me.

1147

Gods of Iron - Week 8 - Day 1 - Upper

A1 | 30* Incline DB Bench:
12x85s
10x105s
10x125s
18x105s
15x105s

A2 | Chest Supported Bent Row:
6x15x95

High Incline Smith Machine Press:
3x12x50+2 Monster Minis

A1 | Prone Incline Cable Lateral Raise:
20x20s
15x30s
12x30s
20x20s - Partials near ends of each set

A2 | EZ Bar Curl:
20x50
15x80
12x100
20x50

B1 | Cable Overhead Triceps Extension:
20x70
20x100
2x15x120

B2 | Incline DB Curl:
3x15x25s

Final week at GOI. Good session today, beating my pressing on the 30 degree incline from last week. The work with the 125s and 105s are benchmark PRs just because of the low angle. I donā€™t think Iā€™ve incline pressed over 120s at a higher angle.

1148

Gods of Iron - Week 8 - Day 2 - Lower

Sumo w/ Belt/Straps:
2x405
1x495
1x545
1x585

Conventional Deadlift w/ Belt/Straps - Anterior Bands:
3x10x315+Dbl Minis

Squat:
Some stuff with 135

Front Foot Elevated Reverse Lunge w/ KB Front Racked:
2x10/10x35

I wanted to give a heavy deadlift single a shot despite the pains and such. I warmed up a lot and it just didnā€™t matter. 495-585 were hard, relative to what they should be and my positioning just wasnā€™t there. Itā€™s okay, but it didnā€™t want to be there much longer, especially when squatting with 135 was hurting my hip flexor. So I let it go and moved on with my day. Oh well, this 8 weeks didnā€™t pan out for strength gains, but thatā€™s okay. This is a good chance for me to be disciplined in a rehab process.

1149

Gods of Iron - Final Day - Week 8 - Day 3 - Upper

Close Grip Bench:
12x275
9x275
7x275

JM Press:
2x15x135

Pec Deck:
20x70
2x15x120

Reverse Pec Deck:
50x70
30x100

Cable Crossover Lateral Raise:
2x20-25x30s - Range listed due to changing position for mechanical advantage and partials at the ends of sets

Band Overhead Triceps Extension:
18, 15, 12 x 2 Lights

Paused DB Lateral Raise:
2x15x20s

This was actual close grip bench, instead of just a fingerā€™s width in from normal. Less than a thumbā€™s length from the smooth. I havenā€™t done that in a couple of years at least, since I moved to wider grips to actually save my pecs. I want to use this close grip again though and see if I can progress it without pec issues. I donā€™t want to fall into the trap of avoiding movements because I think theyā€™re bad for me, when really Iā€™m bad for the movement and need to fix my capacity to handle it.

So this was the last day at Gods of Iron in Columbus, GA. More importantly, the next day was my last day of my 3rd clinical rotation. I have one more 12 weeker and then Iā€™ll be graduating with my DPT in May. Almost there.

Back Home - Week 8 - Day 4 - Lower

RDL w/ Belt/Straps:
6x315
6x405
6x455
10x455 - Benchmark 10RM
15x405 - PR

Landmine Single-Leg Hip Thrust:
2x15x45
2x12x90

Walking Lunge:
Parking lot distance, 100+ yards with ~5* incline, 120 lunges total

Weighted Plank:
0:45xBW+50
3x0:30xBW+80

Lying Leg Curl:
2x20x50

My RDL PR was in February when I did a 5x5+ with 495 and got 8 on the AMRAP. The first set today with 455 was harder than it should have been, so I wanted to do another set and be more solid in my setup and bracing. It worked well. Glutes were about dead by the end of the 405x15 set.

Walking lunges to failure suck. Paul Carter special there. My quads are stupidly sore. I also did a couple of sets of 5x225 on squats prior to these to see how the hip flexor was feeling and it is still shitty. But the lunges didnā€™t hurt it at all.

Iā€™m getting back on some harder core exercises like the weighted planks. My low back was feeling very shitty and not safe over the past couple of weeks. I realized I hadnā€™t really done anything of meaning for direct core things since I left Augusta in August. A few months of laziness catching up.

1150

Home - Week 9 - Day 1 - Upper

30* Incline DB Bench:
10x95s
10x110s
11x125s - +1 rep PR
2x12x100s - Moved incline up one notch due to pec soreness

Floor JM Press on HS Lunge Machine:
3x15x90 - Wow this is good

A1 | Barbell Curl:
20x65
15x85
10x105
15x85
15x85 + 15x65 + 15x45 - Drop set

A2 | Laterals:
2x15/15x25s - Cable
2x12/12x35s - DB

Crossover Rear Delt Row:
3x20x20s

Cable Curls - Single Arm + Incline Curl:
15/15+12x20s
12/12+10x20s

Barbell Wrist Flexion/Extension:
3x15+15x45 - No rest, just alternate back and forth per 15 reps

Pecs were pretty sore from the first set of DB incline through the last, but I made it through no problem. The top set with 125s was definitely hard and I barely got the PR. I decided to increase the difficulty and decrease the weight to save the pecs a bit after that.

The JM press is just lying inside a Hammerstrength lunge machine and using the lower set of handles. The lever results in a pretty big elbow flexion moment that has to be resisted.

1151

Home - Week 9 - Day 2 - Back

HS Lat Pulldown w/ Angles90:
3x12x180

Cable Low Row w/ Angles90:
15x105 - Paused
12x150 - Paused
12x180
10x210

Paused Power Shrugs - Wide Grip:
4x10x315

A1 | Prone Plate Raise:
15x45
12x45

A2 | Standing Plate Raise:
12x45
10x45

Machine Rear Delt Fly:
35, 30, 25 x 70

This was done in a smaller gym than usual and it was busy so I had limited equipment. Got some decent work in, but nothing special. Going to be doing these power shrugs with the pause to build up that yoke and get a little explosive extension work in the process, however short the ROM is.

Home - Week 9 - Day 3 - Lower

Hatfield Squat:
4x10x340

Front Foot Elevated Reverse Lunge - Unilateral KB Front Rack:
3x10/10xBW+35

Rear Foot Elevated Split Squat - Unilateral KB Front Rack - Rear Foot on Band:
10/10xBW
2x10/10xBW+35
20/20xBW

Lying Leg Curl:
10x90
12x90
15x90

Standing Calf Raise with SSB:
3x15x250

This was a good one, even though it doesnā€™t seem like much. Hatfield squats were nice and controlled, and hard. The single leg work was good too. Iā€™m going to work up in weight on the reverse lunges, but the main focus on the rear foot elevated split squat is to solidify the movement and get more reps in before adding more weight. Itā€™s always been my issue with these, pushing through with the rear leg. Using a band instead makes me keep most of the weight on the front, which led to a much, much harder and more effective exercise.

One or all of these exercises really hit the hip flexor area thatā€™s been hurting. So Iā€™ll keep loading these and working on it outside of the gym.

1152

Home - Week 9 - Day 4 - Upper

3 Ct Paused Bench:
5x3x315

Close Grip Bench:
12x275 - RPE 9.5
8x275 - Pecs were getting tight between these two sets so I didnā€™t push this set to failure. RPE 8

A1 | Band Fly:
2x15x2 Monster Minis

A2 | Incline Push-Up:
2x20
20x2 Monster Minis

B1 | Triceps Pushdown:
20x50
15x70
10x90
15x70

B2 | Overhead Triceps Extension:
12x50
10x70
10x70
10x50

C1 | Cable Rope Curls:
15x50
2x15x70

C2 | Facepull:
15x50
2x15x70

315 is starting to move easily again. All reps were smooth and fast, so Iā€™m very happy with that. Close grip felt good too.

1153

Home - Week 10 - Day 1 - Lower

RDL w/ Belt/Straps:
6x315
6x405
6x455
11x475 - PR! 20 lbs + 1 rep over last weekā€™s
15x405 - Match PR

Paused Squat w/ Belt:
5x3x315

BFR Leg Extension:
30+15+15+15 x 70 - 30 sec rests

The rest of this workout was dedicated to trying to load the specific painful tissue on that left hip flexor area. Banded couch stretch with isometrics and isometric goblet squat hold.

Annoying area to try to load it seems. Could very well be the proximal part of my VL instead of rectus femoris, but thereā€™s barely any provocative positions or movements other than squatting, so itā€™s hard to test.

Either way, really happy with those RDLs, which are like a touch-and-go conventional when Iā€™m doing them heavy like this. Not a stop at the shins like I would if I were going for more of a stiff-legged RDL.

1154

Home - Week 10 - Day 2 - Upper

Feet Up DB Bench:
12x85s
12x100s
2x15x115s

Cable Fly - Lengthened Position + Shortened Position:
15+10x35s
15+8x50s
12+8x65s

A1 | Band Cross-Over Pushdown:
3x20x2 Lights

A2 | KB Curls:
2x20/20x35
1x15/15x35

B1 | Overhead KB Triceps Extension:
3x15x70

B2 | Fat Bar Curls:
2x15x85

C1 | Cable Crossover Laterals - 2 Positions:
15+10x40
15+8x40
12+8x40

C2 | Incline Cable Curls:
2x15x40
10+10x60+40

Pecs were feeling a little tight today, so I didnā€™t push the pressing too much and 15s with the 115s were hard enough today. For the lengthened and shortened fly, I did the normal fly position, in which you are in front of the weight stacks and fully stretching the pecs at the beginning of the concentric and then stepped back behind the stacks. This meant that the hardest position was roughly at full pec contraction, but also a shortened ROM, not getting to full horizontal abduction.

Rest of the workout was good. Got a good pump and all that.

1155

Home - Week 10 - Day 3 - Lower

Hatfield Squat:
8x340
2x8x390
10x340
15x340

Sumo Band Belt Squat:
25x2 Lights - Floor height
25x2 Lights - 8" Elevation added
2x15+10x2 Lights+80 - KB added for first 15 reps in sumo deadlift position

Standing Single Leg Curl:
20/20x35
15/15x65
12/12x80
20/20x35

Weighted Plank:
3x0:30xBW+80 - 30 sec rests. Did a couple more sets after these 3 but position failed prior to 30 sec

Going to hit the band Bulgarian Split Squats on the next lower body day to keep that up, but wanted to try these band belt squats that I saw from Greg Panora here. I went down to a nearly full squat with my sumo stance instead of keeping it as shallow as he did and probably would for a narrow squat as well, as heā€™s clearly more than 1" above parallel despite his caption. These definitely destroyed my quads since the band is pulling from slightly anterior. Might try to stand in front of the band next time to make it more of a sumo deadlift accessory to get some time under tension in that bottom position.

Hatfields felt good. Another day with the Rogue SSB though, which just feels awful with their thin padding. Not sure how much weight I could do before the pain becomes the limiter instead of strength. Either way, doing enough reps makes it hard enough. Hip issue isnā€™t as bad with Hatfields and I can force myself into equal weight distribution to strengthen up that left side.

1 Like
1156

Home - Week 10 - Day 4 - Upper

Paused Bench:
1x315
1x345
1x365 - Easy. Most Iā€™ve benched since I left Augusta in late July I think
2x6x315
8x315

Banded Push-Ups:
25, 22, 18 x BW+2 Monster Minis

A1 | Cable Low Row:
20x110
15x150
12x180
2x12x210

A2 | Triceps Pushdown:
Canā€™t remember specifics. Similar scheme to A1 sets

B1 | Prone DB Curl:
15x30s
2x12x45s

B2 | Wide Grip Lat Pulldown:
20x110
15x150

Machine Rear Delt Fly:
50x80

Going to implement a weekly single on bench as long as everything feels alright. Likely practicing mostly in this 365 range for a while to get used to the weight and try to make it as easy and smooth as possible before moving up. Hereā€™s the top bench sets and how I set up the banded push-ups for a better force curve.

1157

Home - Week 11 - Day 1 - Lower

RDL w/ Belt/Straps:
6x425
6x475
6x495

CAT Squat w/ Belt:
5x3x315 - Manual hip IR eccentric prior to sets

A1 | Hanging KB Belt + Goblet Squat:
3x15x80+50

A2 | Rear Foot Elevated Split Squat - Rear Foot on Band:
3x15/15

B1 | Lying Hamstring Curl:
2x15x50+Monster Mini
12x50+Monster Mini + 10x50 - Drop set

B2 | Donkey Calf Raise:
3x15-20x180

Right hamstring was feeling much tighter than the left today. Last week both hamstrings were tight, but equally so, and I ended up with a nice RDL PR with the 475x11. Today my hip hinge timing was off, I was shaky, that right hammy was questionable, and I felt a small twinge in the left proximal thigh where Iā€™ve been having issues. Which is why I didnā€™t push for a PR or match PR even. Also skipped that 405 downset that Iā€™ve been doing. No problem, no injury. Will come back to RDLs.

Squats were just some practice and testing for pain. Had some with 135 and 225 warming up and had my girlfriend provide me some manual eccentric resistance of hip IR on that side for 3 reps prior to each set. This reduced the pain significantly each time we did it. More evidence of the issue stemming from lack of IR or IR control. Working on it.

1158

Home - Week 10 - Day 2 - Back

Lat Pulldown w/ Angles90 Handles:
20x100
20x130
15x160
12x190
10x210

Cable Pullover w/ Rope:
20x90
15x100
15x110

Chest Supported T-Bar Row:
2x10x70+Dbl Monster Mini
10x90
10x135
10x160

Chest Supported Barbell Row:
8x225 - With Angles90, didnā€™t feel great today
2x10x225 - Just straps, better

Machine Preacher Curl:
15+5+5x70 - Full ROM plus partials at top and bottom
2x10+5x90
12+5+3x70

Cable Crossover Rear Delts:
40x25s
2x20x35s

A1 | Cable Concentration Curl:
20/20x35
15/15x50

A2 | DB Curl:
2x10/10x40

Cable Curl:
2x10-20x40-60 - Specifics donā€™t matter here, just tried to finish off the biceps

Good back day. Only the 2nd day of the week due to Christmas and I wanted to do a back day so I could shift my week around to lift with a friend on Saturday.

1159

Home - Week 10 - Day 3 - Upper

30* Incline DB Bench:
10x95s
10x110s
10x125s
14x95s
15x95s

Seated OHP - 3 Ct Eccentric:
3x10x95

A1 | HS Lat Pulldown:
3x15x180

A2 | DB Lateral Raise w/ Pause:
3x12x25s

Seated Band Overhead Triceps Extension:
A bunch to failure w/ 2 Lights then 2 Monster Minis

Pinwheel Curl:
15/15x35s
2x12/12x45s

I think the incline with this specific bench wasnā€™t as low as I have been doing, but still got near my PR with the 125s. I havenā€™t done seated barbell OHP in a while, so I was going to purposefully limit myself to 135 with clean reps, but 95 felt hard after the incline work anyway. Slowed those eccentrics down and it killed the delts.

Home - Week 10 - Day 4 - Lower

A1 | Barbell Good Morning w/ Belt:
10x225
3x10x275

A2 | Heels Elevated Goblet Squat - 1.5 Reps:
3x10x60

B1 | Squat Press:
10x450
2x10x540
20x540

B2 | Band Seated Single Leg Curl:
12/12xMonster Mini
15/15xMonster Mini
20/20xMonster Mini
22/22xMonster Mini

Copenhagen Adductor Plank:
2 x 0:10 on / 0:10 off x 5

Standing Calf Raise w/ SSB:
20x70
15x160
2x12x160

Had limited time for this workout so I superset a few things and avoided having to have lengthy deadlift or squat warm-ups. I havenā€™t done good mornings for any sort of programming really ever, but I should probably try them out since my upper back collapsing is such an issue with my squat. This was a good start.

I love the squat press machine. Itā€™s so much better than a leg press. Going full depth on it is brutal, but lots of fun.

1160

Home - Week 11 - Day 1 - Upper

DB Bench:
10x100s
10x115s
10x125s
10x135s
12x135s

Dips:
3x20xBW

A1 | Triceps Pushdown:
20x70
20x100
15x120
2x12x140

A2 | Cable Rope Curl:
20x60
15x80
15x90
15x100

B1 | Smith Machine V-Handle Bench:
15x50
2x15x90 - Lying parallel to the bar with the V-Handle, saw this on Charles Glassā€™ IG recently. Not sure itā€™s worth the setup but it did hit the pecs pretty well

B2 | KB Rear Delt Fly:
25x25s
2x20x25s

C1 | Band Lower Trap Overhead Reach:
3x20xMicro Mini

C2 | Barbell Wrist Curls:
3xNear Failurex45

Pretty happy with the DB benching today. I have used the 130s for 12-15 before with my feet up, so I wouldnā€™t consider 12x135s with my feet down as a PR, but this is the heaviest Iā€™ve used in a while.