THURSDAY 9-6-18
5/3/1. 1 min timed rests
Tues,Wed I developed a nasty head cold, sore throat.cant breathe. No idea why. Power was def. Down and it showed today…
EXPLOSIVE JUMPS
CHAIN DEADBENCH
Skipped slingshot overload. No point
PENDLAY ROW
SHRUGS -hold till fail
Today we remember 911. Both of them…
5/3/1. 1 min. Timed rests
3s week.
After missing last week’s top set. Time to dial back. After this run I’ll change things up. Even dialed back numbers were tough Today soo…def. right decision…
PULL-UPS - hang
Longer hang
DEADBENCH
205x6 longer pause
CLOSEGRIP- tng
SSB SQUAT
Thursday 9-13-18
5/3/1. 1 min. Timed rests
3s week
SSB PAUSED SQUAT-JUST to get warmed up
EXPLOSIVE JUMPS
CHAIN DEADBENCH
SLINGSHOT
PENDLAY ROW
SHRUGS -hold till fail
Major p.r.!
Still seat of my pants…will write up a plan starting next week however
PULL UPS -hang
3 CT hang
DEADBENCH- feetup. Paused
300x1. New p.r !
225x8
CLOSE GRIP
SSB SQUAT -switching exclusively to paused
1 Like
danteism
September 19, 2018, 7:21am
1325
Nice work with the bench man!
1 Like
Thanks. I went feet up bench a while ago to save my back from hard arching. It feels better since doing all feet up bench. I’ve literally paused every rep regardless of variation on the feet up paused bench for several months now. Finally paid off.
Wednesday 9-20-18
CHAINED DEADBENCH -feet up paused
240x3. 265
CLOSE GRIP
SSB PAUSED SQUAT
Explosive jumps
PENDLAY ROW
205x6
SHRUGS - hold till fail
Monday 9-24-18
Program written.
Heavy set of 8s
PULL UP - hang
DEADBENCH- feetup. Paused
CLOSE GRIP - feetup. Paused
SSB SQUAT -paused
POWER CURL - E.z bar. Strict standing. Paused.
New programming
A. Monday weeks1-4
Heavy set of
B. Wednesday
C. Xday
Abwheels
Wednesday 9-26-18
4x8. 1 min. Rests
SSB PAUSED SQUAT -no belt. Basically just a good warmup and easy 2nd squat day vs. One a week.
B.wx8
Explosive jumps
CHAIN DEADBENCH -feetup.paused
CLOSE GRIP
PENDLAY ROW
SHRUGS- hold till fail
Refreshing starting some new programming. This is basically the deload week. Sopped with volume. Nothing heavy.
Friday 9-29-18
XDAY
REVERSE BARBELL CURLS -paused
45x32 explosive tng
ABWHEEL -paused
MONDAY 10-1-18
5s week. 1 min. Timed rests
PULL UPS - hang
X5
5 sets of 3 3ct hang
DEADBENCH- feetup. Paused
CLOSE GRIP -always paused
SSB PAUSED
POWER CURL - e.z bar. Standing strict .paused
Wednesday 10-3-18
5x5. 1 min. Timed rests
EXPLOSIVE JUMPS
SSB paused
CHAIN DEADBENCH- feetup. Paused
CLOSE GRIP -paused
PENDLAY ROW
No more pendlays. 2nd time I broke that bar. Down to 1 bar, luckily my better one, can’t afford to lose that at my home gym. I’ll do same setup barbell rows, but from a hang cple inches off the ground. Smh
SHRUGS - hold till fail
Brutal reality check for my hands by going back to the thicker bar…
Friday
XDAY
REVERSE BARBELL CURL -paused
65x12 closer grip
45x30 tng
AB WHEELS -paused
Tuesday 10-9-18
3s week 1 min. Timed rests
PULL UP - hang
DEADBENCH
230x3
CLOSE GRIP
SSB PAUSED SQUAT
205x6
POWER CURL- paused
85x12
Thursday 10-11-18
6x3 week 1 min. Timed rests
Explosive jumps
SSB PAUSED SQUAT -3ct pause
CHAIN DEADBENCH
1" spoto
CLOSE GRIP
BARBELL ROW -pause just off floor
2" deficit
SHRUGS -hold till fail
Thicker bar harder on the grip. Not bad on the quick transition from pendlay rows to hanging barbell rows…
Friday 10-12-18
XDAY
ABWHEEL -paused
REVERSE CURL -BARBELL -paused
75x12 close grip
55x20. Tng
Monday 10-15-18
1s week 1 min. Timed rests
PULLUP - hang
X5
DEADBENCH
225x8. Ties p.r
CLOSEGRIP
SSB PAUSED SQUAT
195x5 2 ct pause
POWER CURL- paused
85x20. P.r
Wednesday Oct. 16th
1s/ amap week. 1 min. Timed rests
EXPLOSIVE JUMPS
SSB PAUSED SQUAT -6 CT pause
CHAIN DEADBENCH
CLOSE GRIP - a map
BARBELL ROW - paused just off floor
SHRUGS -hold till fail
Friday 10-19-18
XDAY
REVERSE BARBELL CURLS - paused
ABWHEELS -paused