Bench Press:
155 x 7
175 x 6
195 x 5
205 x 4
225 x 3 x 2
240 x 2 x 2
225 x 3 x 2
205 x 4
195 x 6
175 x 8
155 x 10
DB Fly:
30 x 10 x 5
Squat:
225 x 5
275 x 4 x 2
315 x 3 x 2
340 x 3 x 5
Chin Ups:
10
6
5
Top Sets:
Squat:
360 x 2 x 6
Bench:
250 x 2 x 6
Pullups:
10
8
8
Very nice volume
Thanks csulli
Failed to post the last two workouts of my last week of lifting before midterms (took the week off) so I ain’t done posted in quite a while. Had a real nice lift today though and as things cool off (1 week before spring break, nothing much left to do) I am starting to hit it hard again.
Squat:
225 x 5 x 2
275 x 4 x 2
315 x 3 x 2
360 x 3 x 5
Bench Press:
155 x 5
195 x 4
225 x 3 x 2
260 x 3 x 5
felt fast
DB Fly:
30 x 50
Pullup:
10
10
5
5
3
Plank:
60 s
45 s
30 s
god i am bad at these
Calf Raises (1 leg):
185 x 20
Left Curls:
40 x 8
30 x 8
30 x 8
20 x 8
Bike:
15 min 5.4 mi L6
Bench Press:
155 x 6
190 x 5
225 x 4 x 2
235 x 3 x 2
255 x 2 x 2
235 x 3 x 2
225 x 4
205 x 5
185 x 6
185 x 7
155 x 8
Flys:
30 x 50
Dead Lift To Knees:
135 x 4
205 x 4
245 x 4 x 2
265 x 4 x 4
Elevated Dead Lift:
280 x 4 x 4
Planks:
60 s
45 s x 2
Bench Press:
155 x 5
190 x 4
225 x 3 x 2
255 x 3 x 5
225 chains x 3
Dumbbell Fly:
25 x 50
Squat:
225 x 5
275 x 4
315 x 3 x 2
365 x 3 x 2
285 x 2 x 3
365 x 2 x 4
Pullups:
5 x 7
Squat:
225 x 5
275 x 4
315 x 3 x 2
360 x 3 x 6
Bench Press:
155 x 5
205 x 5
225 x 5 x 5
Body is so tired… this is the end of the cycle so a bit of a break
Reverse Fly:
15 x 50
GHRs:
45 x 5 x 5
Planks:
60 s x 3
Pull Ups:
bw x 5 x 8
Bench Press:
155 x 5
190 x 4 x 2
225 x 3 x 2
255 x 3 x 5
225 x 5 x 5
190 x 5
155 x 5
Squat:
225 x 5
275 x 4
315 x 3 x 2
365 x 3 x 5
Knee hurt so i called it…
Fly and Reverse Fly:
20 and 15 x 50
Not the best workout, but given the circumstances (no sleep, lots of travel, regular gym closed) i’d say it was fine
Bench Press:
155 x 5
205 x 5
225 x 4 x 2
235 x 3 x 2
255 x 2 x 2
275 x 2
255 x 2 x 2
235 x 3 x 2
225 x 4
205 x 6
185 x 8
175 x 10
155 x 12
Holy volume batman
Fly and Reverse Fly:
35 x 24 and 15 x 24
Pullups:
BW x 5 x 9
just upping the sets of 5
Deadlift From Box:
210 x 4
245 x 4 x 2
280 x 3 x 3
315 x 2 x 4
Deadlift:
280 x 3 x 5
Plank:
60 s
abs were shot after deadlifting o well…
note to self… start overhead pressing again
Squat:
225 x 5
275 x 5
315 x 3 x 2
360 x 3 x 5
315 x 4 x 4
275 x 5
225 x 5
Bench:
155 x 5
190 x 4 x 2
225 x 3 x 2
255 x 2 x 6
Dip:
45 x 6 x 5
Overhead Press:
135 x 1
155 x 1
165 x 1
175 x 1
175 x 1
definitely 185 or more fresh so thats nice to know
GHRs:
25 reps
Squat:
225 x 5
275 x 4 x 2
315 x 3 x 2
360 x 2 x 2
405 x 1 x 3
475 partial x 1
360 x 2 x 4
315 x 3 x 2
275 x 4
225 x 5
Bench Press:
155 x 5
190 x 4
225 x 3 x 2
255 x 2 x 6
Pull ups:
bw x 5 x 10
Dumbbell Fly:
30 x 50
GHRs:
bw x 25
Very solid day, everything felt super fast and easy
Think i’m gunna do 6 weeks to superhero when i’m done with this program
Bench Press:
155 x 5
185 x 4
225 x 3 x 2
255 x 3 x 5
235 x 4 x 4
205 x 5 x 2
155 x 5
Got a new tattoo on the chest and thus benching has literally been one of the most painful/frustrating activities…
Squat:
225 x 5
275 x 4 x 2
315 x 3 x 2
360 x 3 x 5
435 x 3
Just did this for fun, honestly I felt like a fucking man. I know its not much but its the most i’ve done and the best part is it was relatively easy.
225 x 6 x 2
Pullups:
bw x 6 x 10
Treadmill HIIT:
10 min 30s on 30s off at 11 mph
first running in forever, my knee is finally starting to heal up
Dead Lift:
135 x 4
205 x 4
245 x 3 x 2
280 x 3 x 3
300 x 2 x 3
Felt the hammie act up and called the deadlifting
Bench Press:
155 x 5
185 x 5
225 x 4 x 2
235 x 3 x 2
255 x 2 x 2
275 x 1 x 2
255 x 2 x 2
235 x 3 x 2
225 x 5
205 x 7
185 x 9
155 x 13
All basically paused, this tattoo has probably good for my bench forcing me to pause everything, no bounciness
Flyes/Reverse Flyes:
20/15 x 50
Squat:
225 x 5
315 x 3 x 2
360 x 3 x 2
385 x 2 x 2
405 x 2
360 x 2 x 4
Bench Press:
155 x 5
185 x 4
225 x 3 x 2
255 x 3 x 2
275 x 2 x 2
255 x 3 x 2
Bench Press:
155 x 5
185 x 4
225 x 3 x 2
255 x 3 x 2
275 x 2 x 3
235 x 4 x 4
135 x 10
Dead Lift:
135 x 4
205 x 4
245 x 3 x 2
280 x 3 x 2
300 x 2 x 3
Boxing:
3 rounds 2 min each
Squat:
225 x 5
275 x 4
315 x 3 x 2
360 x 3 x 6
Bench:
155 x 5
185 x 5
225 x 5 x 5
Reverse Flyes:
12 x 50
Woooo… finally done with this shit. Gunna text maxes and then move onto a fitness/fat loss block of programming.
Squat:
225 x 3
275 x 3
315 x 3 x 2
365 x 2 x 3
Bench Press:
155 x 3
185 x 3
225 x 2 x 3
235 x 2 x 3
Squat:
495 x 1 PR
Bench:
325 x 1 PR
Fuck yeah.
800 m run
50 burpies
50 pullups
800 m run
18:13
Starting up some crossfit programming, not stupid WOD bullshit, strength/power based stuff and then metcons. Trying to get in really good shape (lean). Never been super lean my whole life, why not now.