Week 3 Day 3
Close Grip
180x8x2
Military Press (top of Head)
95x8x2
Bent Over Flies
15x15x3
Ez Curls
50x10x3
This workout I got through pretty quickly I keep not doing the ab portion at all I end of doing 3 sets of 10 of ab wheel when I get home. Atleast i Figured out how to get the video to work properly
Week 4 Day 1
Deload Week
8 Weeks Out
Paused Bench 165x3x3
Close Grip 165x6
Wide Grip 135x6x2
Dumbell Flies 20sx10x3
Front raises 20sx5x3
Hammers 20sx10x3
No video Pretty much pointless on a deload might get some of my squat.
Day 2
Squat (2 reps) 285 285
Squats (3 reps) 212 212
One Leg DL (6 Repsx4 Sets) 25s
Side Bends (8 Reps x 3 Sets) 55s
Plate Twists (10 Reps x 3 Sets) BW
Day 3
Close Grip Bench (3 Reps) 142 181
Military Press (top of head) (3 Reps x 2 Sets) 95
Bent over fly (6 Reps x 3 Sets)20s
Bicep Curls (EZ Curl Bar) (12 Reps x 3 Sets) 55
Leg raises (knees to chest) (8 Reps x 3 Sets) BW
Leg raises (straight up) (6 Reps x 3 Sets) BW
Workouts took forever just cause I hate light weight atleast tomorrow is going to be somewhat heavy. Bench Video will be up in a Bit
Day 4
Squat Explosive (rest 45 seconds) 212 212 212 212 212 212
Deadlift (1 Rep) 270 270 270
Lat Pull Downs (6 Reps x 3 Sets) 130
Shrugs (15 Reps x 3 Sets) 135
Spread Eagle sit ups (8 Reps x 3 Sets) BW
Day 1
Paused Bench Press (2 Reps) 179 189 201 211 223
Touch and Go Bench (7 reps) 191
Wide Grip Bench (6 reps) 174 174
Dead Bench (1 rep) 208 208 208
Dumbbell fly (10x3)25s
Front Raises (10x3)15s
Hammer Curls (10x3)30s
Iso Prone Abs 1minute 1minute
Nothing was hard the paused benches flew up. The Reps killed me like always. It was a good place to start. I think I’m going to run something similar to this after my meet whether I hire josh or not.
Week 5 Day 2
7 Weeks out
Squat (3 reps) 296 323
Squats (3 reps) 254 254 254 254 254
Oly Pause Squats (6 Reps) 231 231
Stiff Legged DL (10 Reps) 135 135 135
Side Bends 55s 55s 55s
Everything moved well. My upper back starts to round over the more reps I do. Also my knees are coming more forward than I’d like. the “saftey” bar of course in a terrible position as always.
Week 5 Day 4
8 Weeks Out
305x2
345x2
285x3x5 90 Seconds Rest
Didnt do anything after this My low back and grip were fried so I called it a Day
Week 6 Day 1
6 Weeks Out
Pause Bench
205,215,225,235x2
Tounch and Go Bench
190x7
Wide Grip Bench
185x6x2
Week 6 Day 2
7 Weeks Out
Squat (3 reps) 304 335
Squats (3 reps) 254 254 254 254
Oly Pause Squats (6 Reps) 235 235
And Yes I did realise the camera angle fucking blew. It was nice being back at the school gym no retards that dont know how to properly squat. My knee is bothering me today I think its cause my knees are shooting too far forward.
Week 6 Day 3
Bench w/ Blue Bands(~80 lbs at the Top)
165x3
185x3
205x3
225x2.5 Just Couldnt lock it out ( No Video)
Crazy Bell Bench
105x10x3
Ez Curls
65x10x3
I’m interested to see where my bench is considering I could only hit 245 6 Weeks ago and hitting 225 CG+ Bands for a triple is pretty big for me. I’m finally starting to get why people enjoy benching so much.
Week 6 Day 6
7 Weeks Out
Deathlifts
305,345x2
285x3x4
Week 7 Day 1
6 Weeks Out
Paused Bench
190,225,235,245x2
NOTE: Max was 245 Touch and Go before this training cycle.
Touch And Go Bench
190x8
Wide Grip Bench
185x6 185x7
Dumbbell Flies
25x10x3
30x10x2
Rear Flies
25x10x5
Bent Over BB Rows
135x10x3
185x5x2
Decline Abs
BWx20x3
I was very happy with this training session, the 245 Bench moved extremly well even though the 2nd rep was kinda bounced. I’ll take it anyways. Now If only my squat would ptogress like my bench.
LIFE News:
Found out they are trying to shut down one of the PL clubs thats 2hrs away so sign the petition below
Week 7 Day 2
6 Weeks Out
Squats
315x3
345x3
255x3x6
Pause Squats
245x6x2
GM’s
135x10x3
Lying Leg Curls
100x10x3
This workout just pissed me off. I had trouble relaxing and being able to get depth with my squats. I think psycologically (or however the fuck you spell it) I need the spotter behind me, as it allows me to relax a bit more and gert depth
Week 7 Day 3
6 Weeks Out
Close Grip Bench
165x3
185x3x3
Military Press
95x8x3
DB Flies
30x8x3
Done.
Week 7 Day 4
6 Weeks Out
Squats
223x2x3
255x2x2
Deathlifts
305,345x2
285x3x4
I will no longer be posting in this log since am finally starting to get equipment to have a gym at home so I’ll be starting a team. I will also be posting under a new Account Called IronAsylumPLClub