Friday March 22
Incline
45x8,8
95x5
115x4
135x3
155x2
165x1
135x12 PR,5 (50%)
T bar machine
45x10
70x10
90x10,10,10
70x10
45x10
DB laterals
7.5x100
Hammer preachers
5x15
Monday March 25
DL
125x3,3
185x5
205x4
245x3
275x2
295x1
305x1
315x1
275x3
225x8
Back xt
BWx3x15
Hanging knee raises
3x12
80% Sprints (there and back along bb court)
x6 (1min rest)
Notes: Everything felt light (because it was) and fast. Good stuff.
Tuesday March 19
BP (paused except for singles and bo set)
45x8,8
95x5
115x5
135x4
155x3
175x2
200x1
205x1
210x1
185x8 PR,4(50%, cg)
Dips
bwx8
25x8
45x8,8
25x8
Chins
bwx5
10x4
25x3
35x2
45x1
bwx8
BB rows
95x12
105x12
115x12,12
95x15
One-arm cable curls
15lbx5x12
Notes: Awesome day. Best bench is 185x9, and that’s with a wide grip, and longer rest periods than I;m using right now. Today I still had probably 1 in the tank, so very happy.
Thursday March 28
Squat
45x5,5,5
95x5
135x5
165x4
195x3
215x2
250x1
255x1
265x1
245x5
Paused squat (low bar, wider stance)
215x3
Paused fs
135x5,5,5
Ab pulldowns
70,70,80,80,80x15
Notes: Great day. Every squat set the bar was basically flying off my back. I squat with a really narrow stance (pretty much an olympic squat) since for some reason this feels stronger. I think I might get more pounds if I put my feet out a bit wider, but this always felt awkward. So I 'll just use this stance for pause squats, and see if it makes any difference.
Friday March 29
Incline
45x8,8
95x5
115x4
135x3
155x2
165x1
135x12 ,6 (50%)
T bar machine
45x10
70x10
90x10,10,10
70x10,10
DB laterals
7.5x100
Reverse curls
30lbx5x10
Sprints
x6
Notes: Great day. Incline was more controlled this time. Everything’s feeling swell.
Monday April 1
DL
135x3,3
185x5
225x4
255x3
295x2
305x1
315x1
335x1
295x3
225x8,8
Back xt
BWx3x15
Roman chair leg raises
3x10
Notes: Good day. Seems like my technique goes to shit as the weights get over 315. Still really fast, but not as solid I would’ve liked. We’ll see how this cycle ends up.
Tuesday April 2
BP (paused except for singles and bo set)
45x8,8
95x5
125x5
135x4
165x3
185x2
195x1
205x1
215x1
185x8 ,3(50%, cg)
Dips
bwx10
25x10
45x10
25x10
bwx10
NG pulldowns
70x12,12,12,12
BB rows
95x12,12,12,12
Face pulls
20,25,30,25,20x20
Notes: Odd day. All the warm up sets felt great, but the 215 single grinded a bit. This was probably due to me only resting 1 minute b/w sets, but still. Then the 185 set just felt wacky as hell. Bar path was everywhere, no control at all. Not cool.
Thursday April 4
Squat
45x5,5
95x5
135x5
185x4
225x3
255x2
275x1
295x1 PR
Wider pause squat
225x3,3
ab pulldowns
70,70,80,80x15,90x10
Sprints
x6
Notes: Squat pr felt good. I have a bit of trouble coming out of the bottom-I fold over a bit. But then I’m able to finish the rep fast enough for the bar to come off my back. Odd.
Monday April 8
DL
135x3,3
185x3
225x3
175x1
315x1
345x1
365x3 (straps, easy)
Sprints
x6
Notes: Deadlift matches pr, and felt easier. Grip was weaker though.
Tuesday April 9
BP
45x10,10
95x5
135x5
165x3
185x2
205x1
225x1
245x1 (butt came off)
225x1
155x12 pause
165x5 pause
Back work
Notes: Goood.
Thursday April 11
Squat
45x5,5
95x5
135x5
185x4
225x3
255x1
285x1
315x1 PR YAY
255x4 (wide stance)
Wide stance p squat
225x3
185x3,3,3
Abs
Notes: Yay. Feels good.
Friday April 12
Dips
BWx8,8
45x8
70x5
90x5
70x9,3 (50%)
Pushdowns
60x3x20
BB curls
45x50,6,6
Incline curls
12.5x3x8
Hammer curls
10x3x8
Notes: Awesome.
Monday April 22
Deadlift
135x10
225x10
275x6,6,6
Leg xt
40x5x15
Ab pulldowns
70,80,80x15
Sprints
x6 40s rest
Notes: Deload is over. Feeling good.
Tuesday April 23
Bench (paused except top single and b/o sets)
45x10,10,10
95x5
135x4
165x3
185x2
190x1
195x1
200x1
175x5,5,5,3 ( 1 min rest)
DB incline
40x2x10
Pushdowns
50,45,40x30
Biceps
Notes: Good day. All the 175 bench sets felt really easy, I just ran out of gas on that last set.
Thursday April 25
Squat (wider stance)
45x5,5,5
95x5
135x5
165x4
195x3
225x2
235x1
255x1
260x1
225x5,5,5 (1 min rest, pause last rep of each set)
45 deg back xt
BWx3x15
Notes: Felt good.
Friday April 26
Dips
BWx3x8
45x8
70x5
90x5
70x11 PR,4 (50%)
Bwx8,8
CSR
Hammer curls
Notes: Felt good. These last two sessions have been a bit short though, due to time constraints. It’ll be better next week.
Monday April 29
Deadlift
135x10
225x10
275x6,6,3,3
225x8
Leg xt
5x15
Ab pulldowns
60,70,80x20
Sprints
x7 40s rest
Notes: shouldn’t have done those higher rep deadlifts. My form just goes to shit. Oh well, lesson learned.
Tuesday April 30
Bench (paused except b/o sets)
45x10,10,10
95x5
135x4
165x3
185x2
195x1
200x1
205x1
185x5,5
135x8,8,8
T bars (25lb plates)
50x10
75x10,10
100x10
70x10
50x10
Curls
Notes: Great day, everything was nice and fast.
Thursday May 2
Squat
45x5,5,5
95x5
135x5
165x4
195x3
225x2
255x1
260x1
265x1
245x5,5
Pause Squats
205x3,3
Hamstring curls
3x15
Abs
Sprints
x7
Notes: Good day. Form didn’t feel as tight as usual, and I ended up rounding on a few of the 245 reps.
Friday May 5
Dips
BWx8,8,8
45x8
70x5
90x5
70x12 PR,4 (50%)
CSR
45x10
70x10,10,10
45x10,10
Curls
Notes: Another good day. Might try some more volume on bench and dips next week.
Monday May 6
DL
135x3,3
185x5
225x4
255x3
175x2
295x1
315x1
335x1
225x3,3
Ab pulldowns
60,70,80x20
Sprintsx7
Notes: Good day. Made sure to keep my form real locked in. It feels a lot slower this way.
Tuesday May 7
BP (paused up to and including 185x3 set)
45x10,10,10
95x5
135x4
165x3
185x3
205x3
185x6
135x10,10,8
Rows and curls
Notes: Easy peasy.