Thursday May 9
Squat
45x5,5,5
95x5
135x5
165x4
195x3
225x2
255x1
265x1
275x3
228x8,4(1 min rest)
Sprintsx7
Notes: For some reason, I just got so tired of doing singles and 5’s. I’m probably going to be doing base building for a while, and just use 275 as my top triple for squat, adding sets when I feel explosive enough. Same thing for bench, except I’ll use 205. Everything felt very nice and easy today though.
Friday May 10
Dips
BWx8,8,8
45x8
75x8
90x6
BWx20
Rows and curls
Notes: Another good day.
I’m switching up my training a bit. 3 days a week, with more rep based stuff. Sprints at the end of every day. I just feel like doing this for now, until I want to go back to a 4 day split. It’ll like so:
Day 1
Squat
275x3
225 back off sets
Front squat, RDL, abs, rev. curls, sprints.
Day 2
Dips
ramp to 90x6
Bench
Ramp to 205x3, 185 back off, then 135 backoffs
DB inc., laterals, triceps, sprints
Day 3
NG pullups
DL, rows, curls, sprints
Monday May 13
Squat
45,5,5,5
95x5
135x5
165x4
195x3
225x3
255x3
275x3
228x8,4
RDL
135x3x10
Reverse curls
Notes: Squats went well, but ran out of time for everything else.
Wednesday May 15
Bench
45x10,10
95x10,10
135x10
185x8
165x6
135x9
Dips
4x10
DB incline
4x10
Laterals
6x10
Rear delts
6x10
Triceps
Notes: Felt good. It’s pretty bad how horible I am at reps.
Saturday May 18 (didn’t get time to gym yesterday)
DL
135x3,3,3
225x3,3,3
315x3,3
Add deficit
225x3,3
275x3,3,3
NG chins
BWx8,5,3 lol
DB rows
45x4x10
Low row
50x4x10
Curls
Sprints
Notes: Pretty good day.
Monday May 20
Squat
45x5,5,5
95x5
135x5
185x5
225x4x4 (paused)
SSB
95,115,135,115,95x8
Ham curls
5x15
Curls
Notes: Trying something new as a template. If it works out, I’ll probably make a note of it in a later post. Felt kind of weak today though.
Monday May 27
Squat
45x5,5,5
95x5
135x5
185x5
225x5
245x7(2 min rest b/w 225 and this)
SSB squat paused
95,115,135,95,95x8
Ham curls
5x15
Curls
Notes: Good day. Legs are cramping now. Last week was pretty busy, so I only went on Monday.
Wednesday May 29
BP
45x5,5,5
95x5
135x5
155x3
175x6,6,6
Pec deck:4x10
Incline
95x4x8
Laterals
6x10
Rear delt machine
5x20
Triceps
Notes: Meh day. Bench felt kind of weak.
Friday May 31
DL
135x3,3
225x3,3
315x1
365x2,1
Block DL
275x3,3
295x3,3
275x3
SSb squat
95x5
155x8,8,8
Ham curls
5x15
Notes: Good day. My grip sucks though, doesn’t help that I don’t have any chalk.
Saturday June 1
Pullups
BWx8,8,8
Lat machine
4x10
BB rows
4x10
Row machine
4x10
DB shrugs
3x20
Biceps
Notes: Good day.
Monday June 3
Squat
45x5,5
95x5
135x4
185x3
225x2
255x1
275x1
295x1
315x1 (deeper)
Pasued fs
135x5
165x5
185x2 lol
135x5,5
SLDL
135x8
185x8
135x8
Notes: Okay day. 315 squat was deeper this time, but got folded like a house of cards going up. Oh well, will probably stick to 295 for doubles.
Tuesday June 4
BP
45x10,10
95x10,10
135x10
185x8,2 (50%)
Dips
BWx4x10
Incline
95,100,105,95x8
Laterals
5x15
Rear delts
5x15
Curls
Notes: Boo, only matched PR. Dunno why the 50% set was so weak either.
Thursday June 6
Deficit DL (on 45lb plate)
135x3,3
225x3,3
275x5x3 reps
Block pull (snatch grip)
185x10,10
GHR
3x10
Back xt
3x10
Ham curls
5x15
Notes: Good day.
Friday June 7
NG chins
BWx8,8,8
Lat machine
4x10
DB rows
10,10,15,15
T bar machine
3x10
DB shrugs
3x20
Curls
Notes: Good day.
Monday June 10
Squat
45x5,5,5
95x5
135x4
185x3
225x2
275x1
225x4x4 (paused)
185x8,8
SLDL
135x8,8,8
Back xt
3x10
Leg xt
3x10
Notes: Good. Squat felt much stronger this time.
June 11
Bench
45x5,5,5
95x5,5
135x3,3
175x3
205x5x2 reps
135x10
155x10
135x10(90s rest)
CG bench
95x15,11,12 lol (90s rest)
DB bench
45x9,8,8
Laterals and curls
Notes: Very unhappy with bench. 205 should be fast weight, but each set I doubted if I could get a 3rd rep.
Friday June 14
DL
135x3,3
225x3,3
265x1
295x3x3 (1min rest)
225x8,8,8,8
SSB squat
95x3
135x8,8,8
GHR
BWx3x10
One set of abs, then they cramped up lol
Notes: Great day. Top sets felt very fast. Feels like squat and deadlift are starting to click now, just need to get bench dialed in.
Saturday June 15
Pendlays
95x5,5,5
115x5,5,5
135x5,5,5
DB rows
65x8
85x8
105x5
65x20,15,10
BB rows
95x3x15
Curls
Notes: Just a standard day. Don’t like Pendlay rows too much.
Monday June 17
Squat
45x5,5,5
95x8
135x8
185x8
225x8
155x4x8 reps
GMs, back xt, abs
Notes: Good day, pretty uneventful.