Tuesday Feb.19
S15 Week1
Paused BP
45x10,10
95x5
115x5
135x4
145x3
155x2
165x1
175x1
185x1
145x2x10(tng)
Dips
BWx8
25x8
45x8
70x8
90x4
BWx12,10 (real deep)
BB rows
135x3x10
95x2x12
Lat pulldown
70x4x10
Machine Preachers
20lbx50
25lbx25
30lbx15
35lbx10
Hammer curls
10lbx3x15
Notes: Everything felt good, benching is starting to feel strong again. Dips also felt real solid today.
Thursday Feb.21
Squats
45x5,5
95x5
135x5
155x4
175x3
195x2
205x1
225x1
245x1
Pause Squats
225x3x5 reps
Misc. leg stuff.
Notes: Good day. Everything felt fast. Pause squats were really nice, although I think I might have strained my neck or something.
Friday Feb.22
Paused CGBP
45x10,10,10
95x5
135x5
165x3
195x5
155x8,8,7 (tng)
CSR
45x10
70x10
90x10,10
70x10
DB laterals
7.5x50 DROP 5x50
Facepulls
35,40,45,40,35x20 10s rest
BB curls
55x4x10
Reverse curls
Notes: Another great day. I’ve been focusing on paused benching, and just LIGHTLY touching my chest and pausing, as opposed to letting it sink in. Been feeling good lately.
Monday Feb. 25
Deadlift
135x3,3
225x3,3
275x1
315x1
345x1
315x4,1
RDL
185x8
Ham curls
60lbx5x15
Backxt
3x10
Abpulldowns
60,70,80,90,90,70x15
Notes: Good day. Should have gotten 5 on the deadlift, but my grip gave out. Will probably use straps for the back off set in the future.
Tuesday Feb.26
Paused bench
45x10,10
95x5
115x4
135x3
155x2
175x1
185x1
195x1
155x8,9 (tng)
Dips
BWx8
25x8
45x8
70x7.99
90x2 (really deep)
BWx10,6,6 (real deep)
Pullups
BWx10
BB rows
95x4x12
T bar machine
50x4x10
Machine Preachers
20lbx50
25lbx25
30lbx15
35lbx10
Hammer curls
10lbx3x15
Notes: Felt great. Dips were a bit weaker this week, but that’s fine.
Thursday Feb.28
Squat
45x5,5
95x5
135x5
155x4
175x3
195x2
205x1
225x1
245x1
Pause Squats
235x3x5 reps
Leg xt
5x15
Backxt/Leg raise/DBRDL circuit
2 rounds
Notes: Great day. A few months ago , 235x2x5 reps of squats was pretty difficult, and now I’m getting 3x5 reps and paused, at about the same difficulty. Good stuff. also, I’ve really been cutting down the rest periods, 1 minute mot between the squat sets, and 1:15 between the pause squats.
Friday March 1
Incline
45x8,8,8
95x5
105x4
125x3
135x2
145x2
155x1
115x4x8 reps
CSR
45x10
70x10
90x10,10
70x10
45x10
DB laterals
7.5x80 DROP 5x20
Facepulls
35,40,45,40,35x20 10s rest
Biceps
Notes: Wow my incline has gotten weak. Hopefully bringing it up will translate to a better bench.
Monday March 4
DL
135x3,3
225x3,3
275x1
315x1
345x1
315x6 (straps)
TB DL
135x5
185x5
225x5
225x3x8 reps
Hamstring curls
5x15
Ab pulldowns
60,70,80,90x15 70x20
Notes: Good day. My grip is kinda weak though.
Tuesday March 5
Paused BP
45x8,8,8
95x5
115x4
135x3
155x2
175x1
195x1
205x1 tng
165x12,5 50% (cg tng)
Dips (very deep)
Bwx8
25x5
45x3
70x8
45x8
25x8
Bwx8
BB rows
95x12,12
105x12
115x12,12,12
T bar machine
45x20,20
Biceps
NOtes: Bench felt real easy today. Everything feels good.
.
Thursday March.7
Squat
45x5,5
95x5
135x5
155x4
175x3
195x2
215x1
235x1
255x1
Pause squat
245x5,3 PR
205x2x5 reps
Leg xt
5x15
Back xt
3x15
Notes: Good day.
Friday March 8
Incline
45x8,8
95x5
115x4
135x3
155x2
165x1
135x10,5 (50%)
CSR
45,70,90,90,70,45,45 x10
DB laterals
7.5x100
Rear delts
Biceps
Notes: Great day.
Monday March 11
DL
135x3,3,3
225x3,3
275x1
315x1
345x1
315x3
GM
65x4x10
Leg curls
5x15
Abs
Notes: Wow, I’m an idiot. Instead of following the Strong 15 for DL like I said, I did my own shit instead, and now my DL feels weak. Oh well, can probably still salvage this cycle. On another note, first time doing GMs. Real light weight, but still destroyed me.
Tuesday March 12
BP (paused except for singles and bo set)
45x8,8
95x5
115x5
135x4
155x3
175x2
185x1
190x1
200x1
165x12,5 (50%,cg)
Dips
bwx8
25x8
45x8
25x8
bwx10
Chins
bwx5
10x4
25x3
35x2
45x1
bwx8
BB rows
95x12,12
105x12,12
EZ curls
35lbx5x15
Notes: Great day. Matched reps on the back off set, but they were much more controlled this time.
Thursday March 14
Squat
45x5,5
95x5
135x5
165x4
195x3
215x2
225x1
235x1
255x1
245x5 easy
Pause squat
185x3x3
Pause fs
135x5,5,5
Bulg. split sq
3x10 each leg bw
Notes: Great day. The 245 b/o set was real easy, could have done 3 more or so.
Friday March 15
Incline
45x8,8
95x5
115x4
135x3
155x2
165x1
135x11 PR,5 (50%)
95x10
T bar machine
45x10
70x10
90x10,10
70x10,10
45x10
DB laterals
7.5x100
Facepulls
5x20
Cable rev curls
5x15
Notes: Great day. Warm ups, and singles on incline didn’t feel too good, but the back off sets went well.
Monday March 18
DL
135x5
185x5
205x4
245x3
275x2
285x1
295x1
05x1
255x3,3
TBDL
225x8,8,8
Ham curls
5x15
Hanging knee raises
3x10
Notes: Good day. Everything felt fast.
Tuesday March 19
BP (paused except for singles and bo set)
45x8,8
95x5
115x5
135x4
155x3
175x2
190x1
200x1
205x1
175x10,5(50%, cg)
Dips
bwx8
25x8
45x8
25x8
bwx8
Chins
bwx5
10x4
25x3
35x2
45x1
bwx8
BB rows
95x12,12
105x12,12
Machine preacher
5x15
Notes: Great day, 175 set felt awesome, probably had one more.
Allright, anyone reading this, check this video out:
I personally thought it was extremely hilarious and entertaining, and god knows he needs better equipment. Follow that link and give that poor guy a vote.
Thursday March 21
Squat
45x5,5
95x5
135x5
165x4
195x3
215x2
235x1
250x1
255x1
245x5
Pause squats
205x3,3
Paused fs
135x5,5,5
Bulg. split sq
3x10 each leg bw
Ab pulldowns
70x15,15
80x15,15,15
Notes: Another great day. Everything felt fast and strong.