Holy Hell
Front Squat
5 x 3 at 230
RDL + Bands
3 x 10 at 225 + Red Bands
SSB Stepups
x 7 at 145/side
x 5 at 130/side
Hanging Leg Raises
3 x 12
Gripper
3 x 5 w/ Trainer CoC
Holy Hell
Log Push Press
10 x 1 + 1 at 137.5
Every set was a dip, then a push press. Last 2 sets also included a strict press.
Pause Larsen Flat Bench
x 2 at 205
x 2, 1, 1 at 225
x 2 at 205
x 6 at 185
Very happy with this. First time repping 225 and its with pause larsens.
Pullups 10 x 2 at BW
Front Raises 3 sets
Facepulls 2 sets
Hammercurls 3 sets
Band Tricep PD 3 sets
Axle Strict Pin Press (Forehead)
5 x 3 at 135
Pullups (bw 216)
10 x 3
Pause Incline Bench
6 x 3 at 140
Cable Curls x30, 20, 10
OH Tricep Ext x40, 30, 20, 10
BB Front Raise 2 sets
Tricep PD 3 sets
facepulls 3 x 30
Incline Bench
6 x 3 at 150
Strict Press
x 2 at 140
x 1 at 155 (+5 lb PR)
x 3 at 135
Chest Supported Row
3 x 20 at 45/hand
Machine Curls 3 sets
Front Raise 3 sets
Band Tricep PD 4 sets
Log Push Press
10 x 1 + 1 at 137.5
Every set was a dip, then a push press. Last 2 sets also included a strict press.
Pause Larsen Flat Bench
x 1 at 225
x 1 at 240 (+5 lb PR w/ or w/o Pause and “leg drive”)
2 x 4 at 185
Pullups 8 x 4 at BW
Front Raises 3 sets
Band pullaparts 3 sets
Hammercurls 3 sets
Band Tricep PD 3 sets
https://www.instagram.com/p/ClqOXQ4OT_c/
Axle Strict Pin Press (Forehead)
4 x 2 at 145
Pullups (bw 217)
10 x 4
Pause Incline Bench
6 x 3 at 145
Machine Curls 3 sets
OH Tricep Ext 3 sets
BB Front Raise 3 sets
Tricep PD 3 sets
facepulls 3 sets
Axle DOH Stiff Leg Deficit DL
5 x 1 at 215
Sissy Squat 4 x 11
Reverse Hyper 3 x 22
Incline Bench
5 x 3 at 155
Strict Press
4 x 3 at 130
Machine Row
4 x 11
Ramped up starting from 160 to 210
Curls 100 reps
Front Raise 2 sets
Tricep PD 4 x 25
Facepulls 4 x 21
DOH Stiff Leg Deficit DL
3 x 2 at 275
x 2 at 315
x 2 at 325
Stiff Leg DL 2 x 3 at 225
Reverse Hyper 2 x 30
Sissy Squat 4 x 12
Various isometrics for hips and knees
Log Push Press (1 dip + 1 push press) (SS) Pullups
9 sets with 147.5 (SS) 10 x 5
1 set with 157.5
Hit a double of strict press at the end of set 2, and additional singles at the end of 2 other sets.
Pause Larsen Bench
4 x 1 at 205
x 6 at 185
Band Pullaparts 4 sets
Front Raise 1 set
Curls 3 sets
Band tricep PD 3 sets
Axle Strict Pin Press (Forehead)
4 x 1 at 150
x 4 at 135
Pause Pullups (bw 216)
14 x 2
Did 4 extra sets, waiting for equipment to free up. Which is fine, since the way I am programming it leans towards a moderate grease the groove style.
Pause Incline Bench
6 x 3 at 155
OH Tricep Ext 3 sets
BB Front Raise 1 sets
Tricep PD 3 sets
facepulls 4 sets
Machine Curls 3 sets
TKE Lunges
3 x 8 with 25lbs + light band around knee
DOH Axle Deadlift
3 x 1 at 225
Beltless Axle Stiff Leg Deficit Deadlift
x 4 at 315
x 3 at 335
x 2 at 365
Too many words for this lift.
Reverse Hyper 3 x 20 at 60
Leg Ext 2 x 20
Leg Ext ISOs 3 sets/side
Decline Crunches 3 x 12
Incline Bench
2 x 2 at 170
x 3 at 185
x 2 at 170
Strict Press
x 5 at 135
x 5 at 100 (0:1:3)
x 5 at 85 (0:1:3)
Machine Row
x 7 at 250
2 x 20 at 130
BB Front Raise
x 10 at 60
Facepull + band 4 x 25
Tricep PD + Band 4 sets
Cable Curls 4 sets
Left shoulder extra crunchy, so doubled down on incline work tonight instead of overhead work and did light pull downs instead of pullups
Pause Incline Bench
6 x 2 at 165
Medium Blok Incline Bench
x 2 at 205
x 10 at 155
x 12 at 135
Lat pulldowns 4 sets
Cable Bicep Curls 4 sets
Tricep PD 4 sets
Super Man Curls 3 sets
Axle Deadlift
325 x 17
TKE Lunges
x 26
x 20
was toasted by this point.
Incline Bench
210 x 1
155 x 10 (Big Blok)
Pause Larsen Flat Bench
230 x 2
135 x 5
Lat Pulldowns 4 sets
Cable Curls + Bands 5 sets
Tricep PD 4 sets
Pushup Tricep Hell
https://www.instagram.com/p/Cma-yuDuu20/
Weather is shit, used the gym at work instead of making the extra 20 minute drive to go to the Strength Shop where I normally train.
Deficit Stiff Leg Deadlift
405 x 2
Snatch Grip Deadlift
2 x 5 at 225
Various lunge variations
1 set of walking lunges with 95lbs
Arm Pump
Ab work on an ab mat
Strict Press
x 5 at 140
2 x 3 at 115 (0:0:3)
Pause Incline Bench
x 2 at 185
x 1 at 190
x 1 at 200
x 1 at 185
Incline Bench (mid Blok)
2 x 12 at 135
OH Tricep Ext 4 sets
Cable Curls 4 sets
Single Arm Lat PD 4 sets
Tricep PD 3 sets
Front Hold 2 x 30 sec at 10lbs
Deficit Axle Deadlift
415 x 2
Technically this clipped two PRs at once. Deficit and axle. Both of which were 405. I have a large handful of deadlift variation PRs in the 405-425 range. So picked 2 to clip today.
Axle Deadlift
425 x 1
Very grindy
TKE Lunges x 20, 12, 13 ,14
13" Deadlift 2 x 4 at 315
Reverse Hyper 3 x 20
Leg Ext Isos 3 sets
Situps x 50
Incline Bench
175 x 4
155 x 4
135 x 4
Incline didn’t feel very good today.
Pause Larsen
205 x 5
Did not feel powerful Benching today, but atleast Flat Bench felt strong.
Pause Small Blok Larsen
175 x 11
185 x 9
Tricep PD 4 sets
Cable Curls 4 sets
Front Hold 2 x 30 sec at 15lbs
Machine Rows 3 sets
1 Like
Deadlift
x 1 at 405 (DOH, PR!)
x 1 at 460
Went for a second rep, because thems the rules. Got to the sticking point then the rep died. Finally a weight PR on Deadlift, first one since mid 2020
Snatch grip deadlift
2 x 10 at 225
Lunges
at +15 x 17, 10, 10 per side
Leg Extension Iso 3 sets
Seated side bends 3 x 20
Tempo Strict Press 0:1:3
5 x 1 at 130
x 3 at 100
Pause Incline Bench
6 x 2 at 170
x 4 at 155
French Press 3 x 20 at 25
Front Hold; 20 sec at 25, 10 sec at 30
Cable Curls 4 sets
Tricep PD 4 sets
Fixed Lat Pulldowns 3 sets
Wide Grip DL
2 x 10 at 225
Cambered Bar Squat
2 x 12 at 150
Dimmel Deadlift
x 30 at 135
Seated Side Bend 2 x 15 at 30
Machine Crunches 2 x 20 at 70
Adductors 2 x 15 at 335