Wednesday 3-1-17
DELOAD WEEK
SSB SQUAT-DEADLIFT stance
55x8
145x8
145x8
145x8
145x8
145x8
CHINS- deadhang
X3
X3
X3
X3
X3
ABWHEELS- paused
X8
X8
X8
BARBELL REVERSE CURLS
45x20
45x20
45x20
Messed around with some incline as I want to start doing these. Kinda hassle as I have to adjust my bench around and there’s a few settings. Got one figured out after 2 runs.
High incline - paused. too steep really
45x20
135x10
135x10
135x10
185x3
225x1
245x1 - pretty hard.
275x1- with slingshot - fail. Apparently slingshot does less the higher the angle. Fail with no safeties. My fault there.
Reg. Incline - less steep. More natural
Tng
45x10
135x5
225x5
245x5- in slingshot. More effective , but still way less than it does for flat bench.
New run. Time to change up. Just a bit… the past few cycles goal were to get my strength back up, and at the end cut some weight… I was like 260 after xmas, heaviest I’ve ever been. Just weighed in at 238. So 22 pounds down . 238-244.
Goal- 225
Next 12 weeks I still have the same strength goals:
Increase paused bench
Increase strength on deadlift.
The acessories switch up slightly to more bodybuilding style to support more weight loss.
Day one: 5/3/1 based
Paused Bench
W. Slingshot close grip after
Block deadlift- off 4" blocks w. 5 sec hold at the top.
W. Deficit pendlay rows after
Day 2: 4x8/5x5/6x3
Paused Incline
Ssb squat- tng deadlift stance
Heavy e.z bar curls
B.w day:
Chins
Abwheels
B.w squats
Block deadlift w. 5 sec hold should hammer my traps and upper back
Heavy curls and heavy close grip should hammer the arms.
Incline bench-paused is now my 2nd press. Hence the move of heavy slingshot close grip after paused bench vs . It’s own day
Covers the changes and goals.
Monday 3-5-17
PAUSED BENCH-2 sec pauses
60x12
150x12
Work-belt n chalk
240x5
260x5
290x5*
CLOSE GRIP -slingshot
310x8
290x8
BLOCK DEADS-OFF 4" blocks. 5 sec hard hold at top
55x8
145x8
Work-belt n chalk
255x5
285x5
305x5
325x1 30 sec hard hold
PENDLAY ROWS-OFF a plate
185x8
185x8
185x8
185x8
Sunday night
B.w session
Chins-deadhang
X3
X3
X3
X3
X3
Abwheel-tng
X12
X12
X12
B.w squat-paused
X12
X12
X12
Tuesday 3-14-17
3s week
PAUSED BENCH
50x12
140x6
230x6
Work- belt n chalk
270x3
290x3
310x3
240x6 explosive
CLOSEGRIP- slingshot
330x5
310x5
BLOCK DEADS-4" blocks. 5 sec hold at top
45x8
135x8
225x8
Work-belt n chalk
295x3
315x3
335x3
315x3
295x3 full 10 sec holds here
PENDLAY ROWS- off a plate
205x5
205x5
205x5
205x5
205x5
Wednesday 3-15-17
5x5
INCLINE BENCH- paused
45x10
135x10
185x5
Work
205x5
205x5
205x5
205x5
205x5
135x12 spot
135x12 close grip
SSB SQUAT-DEADLIFT stance
65x10
155x10
175x5
Add belt
225x5
225x5
225x5
225x5
225x5
155x10
E.z bar curls -paused
45x10
85x10
85x10
85x10
Tuesday 3-21-17
1s week
PAUSED BENCH
50x15
140x10
230x5
250x3
280x1
Work-chalk n belt
320x1
320x1
320x1
CLOSEGRIP - slingshot
340x5
320x5
BLOCK DEADS-4" block. 5sec hold
45x8
135x8
225x8
275x3
315x1
335x1
Work-belt n chalk. Straps
355x1 10 sec hold
355x1 10 sec hold
355x1 20 sec hold
PENDLAY ROWS- off a plate
225x3
225x3
225x3
225x3
225x3
225x6
Wednesday 3-22-17
6x3 week
PAUSED INCLINE
45x10
135x8
205x6
Work-belt n chalk
225x3
225x3
225x3
225x3
225x3
225x3
135x16 spoto
135x12 close grip
SSB SQUAT- deadlift stance
65x10
155x8
205x3
225x3
Work- add belt
245x3
245x3
245x3
245x3
245x3
245x3
205x8 no hands
135x8 no hands
E.z BAR Curls-paused
45x10
95x8
105x6
115x3
REVERSE CURLS-paused
75x8
45x16
Amazing how busy the logs are the first few months of the year compared to the later ones!
Deload week here. Gonna have some fun
Tuesday 3-28-17
Crazy day. Very scary accident. While unracking the weights after I was done benching, my daughter came racing in the room and jumped up and swung on the other side of the bar , my side was now empty and her side had 2-45s on it. It flew straight up and down upon her I was right there to throw them off immediately. She’s o.k , bloody nose with swollen cheek and outer skin of right hand got pinched. It was so scary and happened so fast. That bar was unevenly racked for 5 secs total today and in that moment she jumped on it. I am so pissed it happened. All on me. Just glad she’s o.k.
Deload week
PAUSED BENCH -plus 25 pd chains
45x8 70
135x8 160
225x8 250
Tng-no chains
250x18
CLOSEGRIP- slingshot
250x10
Pendlay rows-2" deficit
135x8
155x8
225x5
4"block deads-5 sec hold
225x8
275x5
225x8
Wednesday 3-28-17
Deload
INCLINE BENCH- paused. 25 pd chains
45x10. 70
135x10 160
185x5. 210
No chains
225x5 paused
250x5 tng
135x10 paused
CLOSEGRIP- 25 pd chains
185x5 210
135x12 160
135x14 160
SSB FRONT SQUAT-DL stance
55x10
145x10
205x1
205x1
205x1
SSB SQUAT-DL stance
235x5
145x10 no hands
145x12 no hands
CURLS -paused
45x20 barbell
75x15 e.z bar
35 dbsx10 incline bench
REVERSE CURL- paused
75x8
45x16
Tuesday 4–4-17
New cycle
5s week.
PAUSED BENCH
45x10
135x10
225x5
Work -belt n chalk
245x5
265x5
295x5
225x8 1" spoto
CLOSE GRIP - slingshot
315x5
295x8
4"BLOCK DEADS- 5 sec hold at top
45x8
135x8
225x5
Work- belt n chalk
260x5
280x5
310x5 30 sec hold last rep
PENDLAY ROWS-OFF a plate
200x8
200x8
200x8
200x8
135x16
My daughter healing up well, so glad .
Wednesday 4-5-17
4x8 week
INCLINE BENCH - paused
50x8
140x8
Work
190x8
190x8
190x8
190x8
190x8- close grip tng
SSB SQUAT - DL stance
65x8
155x8
Work-belted
205x8
205x8
205x8
205x8
205x5 2sec pause
E.Z BAR CURL- paused
75x8
75x8
75x8
75x8
Reverse curl
75x8
45x20
Tuesday 4-11-17
3s week.
Fasted monday, worked 13 hours, bit sapped of strength.
PAUSED BENCH
45x12
135x12
225x6
Work-belt n chalk
275x3
295x3
315x3
225x12 1"spoto
CLOSEGRIP- slingshot
335x3
315x6
4"BLOCK DEADS-5+ sec hold at top
50x6
140x6
230x6
Work- belt n chalk
300x3 mixed
320x3 mixed
340x3 straps
300x3 doh
230x3 snatchgrip
PENDLAY ROWS- off a plate.
130x5
Work-belt n chalk
220x5
220x5
220x5
220x5
220x5 p.r as a 5x5
130x15
Wednesday 4-12-17
Accessory day 5x5
INCLINE BENCH- paused
50x10
140x10
Work- belt n chalk
210x5
210x5
210x5
210x5
210x5
210x5 close grip
140x12 1" spoto
SSB SQUAT- deadlift stance
65x10
155x10
Work-belt n chalk
225x5
225x5
225x5
225x5
225x5
155x10 no hands
155x5 2sec paused front squat
E.z bar curls - paused
45x10
85x10
85x10
85x10
Reverse curls-paused
85x6
65x12
45x24
Haven’t been posting these. But I’ve been doing my b.w day every Sunday evening .
Pullups- from a deadhang
8 sets of 3
B.w paused squats
3 sets of 15
Ab wheels tng
3 sets of 15
Stretching and hot shower after. As much as this day is about working my core and my upper back, it’s about getting my low back, hips and legs loose before the work week begins.
Tuesday 4-18-17
1s week
PAUSED BENCH
55x10
145x8
235x6
285x3
Work-belt n chalk
325x1
325x1
325x1 each one got better
255x8
CLOSEGRIP- slingshot
345x3
325x6
DEADLIFT- from floor
70x10
160x8
250x6
270x3
340x1
4" blockdeads- 5 sec holds
340x3
360x3
340x3 10 sec on last rep of each
PENDLAY ROWS
230x3
230x3
230x3
230x3
230x3
230x3
160x16
Wednesday 4-19-17
Accessories
6x3 week
INCLINE BENCH- paused
50x12
140x6
210x6
Work- belt n chalk
230x3
230x3
230x3
230x3
230x3
230x3
140x12 1" spoto
CLOSE GRIP
210x6
140x12
SSB SQUAT- deadlift stance
70x12
160x6
180x6
230x3
Work-belt n chalk
250x3
250x3
250x3
250x3
250x3
250x3
230x6
160x6 no hands or belt
160x6 front squat
E.z BAR curls- paused
45x5
75x3
95x1
115x1
125x1
95x8
95x8
95x8
Reverse curl
75x8
45x24
Deload week
Sunday night b.w session
Pullups-hang
X1
X2
X3
X4
X5
X6
Chin ups -2 sec hang n hold
X3
Ab wheel- paused
X8
X8
X8
B.w squat-tng
X20
X20
X20
X5 3 sec pause