Best we can do is some winstrol
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Mythical BEAst Phoenix
Pause Floor Press (GS) BB Curls (GS) Russian Twists
8 x 5 @ 150 (GS) 8 x 8 (GS) 8 x 6 @ 45
Band Smith Machine JM Press (GS) Lateral Raises (GS) Cable Rows
2 x 9 @ P + 30, 3 x 9 @ P + 25 (GS) 5 x 20 @ 10 (GS) 5 x 16
Rear Delt Fly (GS) DB Finger Curls (GS) Machine Tricep Ext
3 x 19 (GS) 3 x 21 (GS) 3 x 14
Mythical BEAst Phoenix
Isolateral Balance Drill
3 x 1 Minute/side
Deeper Deficit Deadlift (GS) Leg Ext (GS) Plank
8 x 5 @ 225 (GS) 8 x 11 (GS) 8 x 15 sec
Standing on 45lb bumper instead of a 25lb.
Pause Front Squat (GS) Good Morning (GS) PLate Pinch Hold
5 x 5 @ 145 (GS) 5 x 5 @ 145 (GS) 5 x 15 sec @ 25
Nice progress on the plate pinch. Was struggling with that but it s going now.
Sled Drag suicides
2 x 1 55
1 x 1 70
Mythical BEAst Phoenix
Z Press (GS) DB Curls (GS) DB Side Bend
8 x 5 @ 50 (GS) 8 x 12 (GS) 8 x 8 @ 65
Pause Close Grip Bench (GS) Band Pullaparts (GS) Band Curls
x 3 @ 155 (GS) 3 x 15 (GS) 3 x 12
x 3 @ 165
x 2 @ 190
Sling Shot CG Bench (GS) Band Pullaparts (GS) Band Curls
x 2 @ 190 (GS) 2 x 15 (GS) 2 x 12
x 2 @ 225
Lat PD (GS) Laterals (GS) Finger Curls
3 x 18 (GS) 2 x 15, 1 x 22 + 5 +20 (GS) 3 x 15 @ 50
Mythical BEAst: Phoenix
Isolateral Balance Drill
1 round 2 minutes
1 round 1 minute
I forgot to do this right away so it was intermingled with some of my ‘working’ sets
Pause Front Squats (GS) Leg Curl (GS) AB Pushout
8 x 5 @ 155 (GS) 8 x 10 @ 80-150 (GS) 8 x 10 @ 75
Pause Back Squat (GS) RDL (GS) Fat Grip DB Hold
5 x 5 @ 175 (GS) 5 x 5 @ 175 (GS) x 6 sec, x 4 sec @ 75. 4 x 10 sec @ 55
Hill Sprints
3 x 2 @ BW
Mythical BEAst: Phoenix
Shoulder feeling awesome.
Pause Close Grip Floor Press (GS) BB Curls (GS) Russian Twists
8 x 5 @ 155 (GS) 8 x 6 (GS) 8 x 12 @ 25
Pause Close Grip Floor Press
x 2 @ 185
Smith Machine JM Press (GS) Lateral Raises (GS) BB Rows
5 x 6 @ P + 35 (GS) 5 x 10 (GS) 5 x 8 @ 145
Rear Delt Flyes (GS) DB Finger Curls (GS) DB OH Ext
3 x 20 (GS) 3 x 10 (GS) 3 x 10
Mythical BEAst: Phoenix
Iso lateral Balance Drill
3 x 1 minute per side
Basement Deadlift (GS) Leg Ext (GS) Plank
8 x 5 @ 240 (GS) 8 x 10 (GS) 8 x 15 seconds
Front Squat (GS) Good Morning (GS) Plate Pinch Hold
5 x 4 @ 155 (GS) 5 x 4 @ 155 (GS) 5 x 15 secs
Seld Drag Suicides
x 1 @ 100
x 1 @ 105
x 1 @ 110
First round was rough but something was telling to dig deep tonight. Second round hell collapsed as soon as it was over, but something told me to put more weight on and go again. I felt a strong desire to push myself out side of my comfort zone and push hard.
Mythical BEAst Phoenix
Z Press (GS) DB Curls (GS) Side Bends
x 5 @ 75 (GS) 6 x 12 (GS) 6 x 6 @ 75
5 x 6 @ 55
Pause Bench Press (GS) Machine Curls (GS) Band Pullaparts
x 2 @ 185 (Close Grip) (GS) 5 x 8 (GS) 5 x 25
x 2 @ 200 (Close Grip)
x 5 @ 165 (Mid Grip)
x 13 @ 135 (Close Grip)
Lat PD (GS) Lateral Raises (GS) Finger Curls
3 x 12 (GS) 3 x 20 (GS) 3 x 12 @ 110
Mythical BEAst Phoenix
Pause Front Squat (GS) Leg Curls (GS) Ab Pushout
x 5 @ 205 (GS) 6 x 10 (GS) 6 x10 @ 80
5 x 5 @ 165
Pause Back Squat (GS) RDL (GS) Fat Grip DB Hold
x 4 @ 225 (GS) x 5 @ 225 (GS) x 15 sec @ 55
3 x 5 @ 185 (GS) 3 x 5 @ 185 (GS) 3 x 13 sec @ 55
Hill Sprints
3 x 2 @ BW
Mythical BEAst Phoenix
Pause Floor Press (GS) BB Curl (GS) Russian Twist
x 2 @ 205 (GS) 6 x 10 (GS) 6 x 12
5 x 4 @ 165
Band Smith Machine (GS) KB Laterals (GS) BB Rows
5 x 5 @ G (GS) 5 x 12 + 8 (GS) 5 x 8 @ 155
Rear Delt Raises (GS) DB Finger Curls (GS) OH Tricep Ext
2 x 20, 1 x 30 (GS) x 7 @ 65, x 5 @ 70, x 4 @ 75 (GS) x 7 @ 35m 2 x 12 @ 20
Mythical BEAst Phoenix
Basement Deadlifts (GS) Leg Ext (GS) Plank
x 4 @ 295 (GS) 6 x 12 (GS) 6 x 15 sec
5 x 5 @ 255
Pause Front Squat (GS) Good Morning (GS) Plate Pinch Hold
2 x 4 @ 165 (GS) x 3 @ 165 (GS) 5 x 20 sec @ 25lbs
x 4 @ 170 (GS) 4 x 3 @ 155
x 4 @ 175
x 4 @ 180
Sled Drag Suicides
1 round @ 135
1 round @ 145
1 round @ 150
This was brutal and it sucked so bad. I am getting a lot progress out of it right now. Have to keep pushing though the suck.
https://www.instagram.com/p/B1AosvzA81f/
Had to start strapping up, my grip was slipping starting the 3 set.
Took a short break from lifting since I flew out to Philly to see my Brother. Decided to just treat this week like a break/ partial deload. Pump session. Hope to start training with competitions in mind again.
Pause Floor Press (SS) Trap Bar Shrugs
x 1 @ 205 (SS) 5 x 20
x 0 @ 225
4 x 10 @ 135
Banded Smith Machine JM Press
4 x 15 @ P
Cable OH Ext
3 x 20
Laterals (GS) Facepulls (GS) Full Front Raises
3 x 12 (GS) 3 x 20 (GS) 3 x 12
Pullover (SS) Overhead Shrug
3 x 20 (SS) 3 x 20
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Iso Lateral Balance Drill
2 x 1 minute/side
Deficit Deadlift
x 2 @ 385
Rack Pull Below Knee
3 x 1 @ 405
x 0 @ 455
Pause Front Squat
3 x 1 @ 245
Sled Drag Suicides
x 1 @ 145
x 1 @ 155
x 1 @ 160
Felt heavenly to strain against a Deadlift again. Tomorrow will be a big tell whether I can start training heavier again.
Strict Press
5 x 10 @ 65
Close Grip Bench Press
2 x 11 @ 135
1 x 8 + 2 + 1 @ 135
Lat Pulldown(SS) Overhead Shrug
5 x 20 (SS) 5 x 20
Smith High Incline Banded Press
5 x 6 @ P
Laterals (SS) DB Pullovers
2 x 15 (SS) 2 x 20
Preacher Curls (SS) Band Tricep Pushdown
3 x 10 (SS) 3 x 20
Ok so I have no plan for this week, winging it, and will start what I hope to be my prep for Strength Games @ The Bar officially next week. Also weighed in at 197, 16 lbs lighter than when I weighed in for Winter Siege. I feel like I am stronger too.
Isolateral Balance Drill
2 x 1 Minute/side
Pause Front Squat
x 5 @ 225
Pause High Bar
x 2 @ 300
x 1 @ 315
x 1 @ 330
Pause FS (SS) Pause HBS
2 x 3 @ 185 (SS) 2 x 3 @ 185
RDL (SS) Fat Grip Hold
3 x 8 @ 295 (SS) 3 x 12 sec @ 60/side
If I die working out, its going to be from RDLs. I crashed after the last set again and had this weird phenomenon where it felt like I was breathing out of my ears.
Seated Calf Raises
3 x 10
Slow eccentric, pause at the bottom and top.
Mid Grip Bench (SS) Meadow’s Rows
x 1 @ 200 (SS) x 8 up to 65lbs
3 x 5 @ 160
Band JM Press (GS) Landmine Press (GS) Laterals
5 x 10 (GS) 5 x 6 (GS) 3 “hard sets”, 2 “groove sets”
Pec Flyes (GS) Cable OH Ext (GS) Rear Delt Flyes
x 12 upto 110 (GS) x 12 upto 100 (GS) 5 x 15
Hit an arm day with the bros at my old gym. Felt nice to just get a pump and goof around.
Smith JM Press top set of 6
Tricep PD top set of 12 + drop set of 30 reps
NG OH Ext top set of 6
Cable Curls top set of 3 (full stack)
SA Cable Curls top set of 12
Machine Preacher Curl 3 sets of 8
On the preachers I had one of the bros pull down on the handles to create an iso situation for the last 3 reps. Did the same for them.
Iso Lateral Balance Drill
2 x 1 Minute/side
Deficit Deadlift
x 1 @ 345 (DOH)
x 1 @ 405
3 x 4 @ 315
Plate Pinch
10 sec Left, 15 sec Right @ 35lbs
4 x 30 secs @ 25lbs
Side ways Medicine Ball Throws
2 x 4
Medicine Ball Slams
2 x 3
Pause Front Squats
x 1 @ 245
x 0 @ 275
x 3 @ 185
2 x 3 @ 135 (w/ Bands)
Sled Drag Suicides
x 1 @ 170
x 1 @ 180
x 1 @ 182.5
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Weights going up brother! Hell yeah.
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It was super exciting to pull 4 plates again. This is steeper than the deficit I did the 2 reps on too. Exciting.
Volume shoulder focused session. Improvement on how the benching felt from last week. Felt more in control an less like the weight was controlling me.
Strict Press (SS) Band Pullaparts
5 x 10 @ 70 (SS) 5 x 20
Close Grip Bench Press (SS) Band Barbell Rows
3 x 10 @ 145 (SS) 2 x 15 @ 95 + P, 1 x 15 @ 115 + P
Incline Chest Press Machine (SS) Lat Pulldowns
up to top set @ 110 x 10 (SS) up to top set @ 110 x 10
Laterals (GS) DB Pullovers (GS) Overhead Shrugs
3 x 15 @ 10 (GS) 3 x 15 @ 30 (GS) 3 x 20 @ 40
DB Front Raises
x 50 @ 4/hand