PM workout
Squat 1x6, 3x4x255
Deficit deadlift 3x5x225
Reverse hyper 2x12
Chin up + kb row SS 12+12, 10+10xbw/45’s
Had a stomach ache since dinner, so I kept the belt loose. Kept the weights light & moved fast. Not the most intense session, but productive work especially given how I was feeling.
PM workout
Bench 4x6 (1@185, 2@200, 1@185)
Incline bench 3x10x135
Barbell/incline curls 2x11+11x65/15
BW Skullcrushers + db flies 2x15x bw/15’s
Lower body lifts have been improving really well, but bench might be a bit more stubborn. Added in a bit of extra hypertrophy work today to hopefully help with that. Planning to make that a feature from now on
PM workout
Squat 4x6 (1@245, 2@265, 1@245)
Deadlift 3x5 (2@275, 1@295)
Barbell rows 1x20x135
Reverse hyper 2x15x70
Squats were good enough. Deads moved great again today. Really feel like I’m figuring it out with this close stance. Got a good total back pump on the rows and hypers
PM workout
Bench 1x6, 3x4x205
Press 3x10x120
Barbell/incline curl SS 2x10/10x65/15
Barbell overhead tricep/db flies 2x20/10x45/15
PM workout
Squat 1x6, 3x4x275
Deficit deadlifts 2x10x225
Deficit barbell rows 3x10x135
Reverse hypers 2x15x70
-Lower back pump is crazy right now.
-Really liked the deficit rows. Will have to keep those in the rotation
-Squats were very solid
PM workout (afternoon, during kids nap time)
Bench 4x6x215
Incline bench 3x10x135
Barbell/incline curls 3x10/10x65/15
Bw Skullcrushers/db flies 2x10xbw/15
Really pleased with this. I hit 4x6x210 four weeks ago, and it was very tough. Today was really tough too, but I’m pumped about the five lb improvement. Glad to get some affirmation or things moving in the right direction, especially after only matching my bench amrap retest a couple weeks ago. Liked the way the last two weeks were solid builds, and then just let it rip today
Good work on your progress!
@Friedrich thank you!
PM workout
Squat 4x6x285
Deadlift 1x10x315
Wide grip pull-ups accumulate 30 reps
Reverse hyper 3x8x70
I was feeling pretty tired and lethargic coming into this, but I know this is the heavy week, so I still pushed it and went at some challenging weights/sets today. Kind of thought about just calling it after the deads, as I was pretty smoked, but settled for some token assistance work. Squats honestly still moved pretty well for how I was feeling. Had more in me weight wise, which will bode well for another day when I’m feeling a bit more ready to dig really deep. That set of deads was the most “full body” I’ve ever felt the lift. It’s always been mostly a lower back thing for me on deads, but today I felt everything on the back side of my body contracting (and even my pecs a bit, but that might just be due to soreness). Hamstrings, glutes, upper and lower back all got a good stimulus. This was pretty close to an all time PR on deads. That’s not to say much as I’ve never really consistently deadlifted before & always kind of sucked at it, but still cool to do this on a day that I’m overall feeling pretty bad, and after a pretty heavy 4x6 squat
PM workout
Bench 1x6, 3x4x225
Press 3x10x120
Barbell/incline curls 3x10/10x65/15
Db flies/Bw Skullcrushers 2x10/10x15/bw
Last two sets of bench got pretty tough, but I finished all the reps clean. Huge pump from tonight. Starting throwing the idea around in my head of doing a true hypertrophy block soon. Want to finish the next three weeks of what I’m doing at the very least, then might consider it
PM workout
Squat 1x6, 3x4x300
Reverse hyper 3x12x70
Chin-ups 4x10
PM workout
Bench 4x5x195
BTN press 3x10x95
Db flies 3x10x20
Incline curls 3x10x20
Easier day today. Life has been hectic, especially this weekend, so the light week came around at a great time. Got a little bit of assistance in, but definitely will be able to built from here
PM workout
3 supersets
15 Lu raises x10
15 body weight Skullcrushers
15 incline curls x20
Under the weather since Monday. Starting to feel a bit better, so I got this in. Not much but better than nothing. I’ve had some bad sternum pain since Sunday’s workout, hoping it goes away soon. Might be thinking I need to de-emphasize bench a bit, as that might have caused the issue. Might go to a more standard 1x a week on each of the four main lifts. Not 100% on that right now, but that’s what’s on my mind right now. This last cycle went really well, but a change could be good
Mid morning workout
FFE reserve lunges 2x10x40
RDL 2x10x135
Hanging leg raise 2x10
Single arm kb row 2x10x45
Kids are sick so I stayed home from work to help out. Had a few minutes in the morning to knock out something quick. Just wanted to do some movements I haven’t done in a while. Still scheming on where I’ll go from here, but will probably just wait until next week to get started on a real plan. Probably just random stuff that I can fit in until then
Last night PM workout
Press 1x10x135
Then just hit a few hard sets of the following
Kb rows
Some push-up variations
Db curls
Reverse flies
Hanging leg raises
Sternum is still bothering me, so I’m trying to figure a plan in the meantime. Might just focus on BTN press for a little while until it heals up. Hopefully won’t be too long
Afternoon workout
BTN press 10x115
A few hard sets of
Chin-ups
Kb press
Fat grip db curls
Y raises
PM workout
Squat 2x5x225
Press 2x5x115
Reverse hyper 2x10x70
Pull-ups 2x10
Thought I was over the sickness, then got a fever Sunday night. Felt mostly better from that today, but still definitely under the weather. Tonight, I decided this weeks goal for training is to be ready to hit it hard next week. Trying to set myself up for that, both in terms of not being sick & hopefully healing up this sternum pain and other random aches I have
PM workout
Bench 5x155,175,200, 5x10x135
Chins 5x8
Hanging leg raise 3x10
Finally back at it, with day one of BBB. Been a tough couple of weeks health wise. Pretty sure I had the flu. Pretty much just recovered yesterday/today from some full body soreness that lasted a few days, but that was pretty much the end of my symptoms. Forearms were actually still sore during this, so my grip was shot on the leg raises so I cut it at 3 sets instead of my planned 5.
I’ve decided I’m gonna run BBB for a little while. I want to focus on hypertrophy for a bit, and this has always been a program that reliably put on size while also being something I can recover from. Other programs have put on size just as well, but I’ve flown too close to the sun, and with just the state of my life right now, I know I’d be susceptible to run into that again. BBB should be the best of both on that front. Plan is a pulling movement (chins/rows) and abs on upper body days, and reverse hyper + curls on lower body days. Might tweak as necessary, but that’s the skeleton for now
PM workout
Squat 5x210,245,275, 5x10x185
Incline curls 3x10x20
Reverse hyper 3x10x70
Probably went lighter than I needed on squats. Will bump the 5x10 weight up a bit from here. Good problem to have though
PM workout
Press 5x110,130,145, 5x10x95
Chins 2x10, 3x8
Plate front raise 3x10x25
Push-ups 1 set super slow
Deadbugs 3x5
Lateral raise 25x5
Was just wanting to push it a bit more tonight so I supersetted some extra assistance work. Press was harder than I hoped, gonna dial the training max down a bit so I’m moving the main sets faster
AM workout
Deadlift 5x225
Kb row 2x15x45
Barbell curls 2x10x65, 2x15x45
Incline curl 2x8x20
Plan was to do this last night, but ended up being way too late before I’d have gotten to it, so I hit it early this morning. Kind of regretting it now though. I’m still sore from squats, and that combined with just being stiff in the morning got me on deads. On my first warm up set, I got some kind of pull or cramp in my hamstring that hasn’t went away yet. Did my first light working set and knew it was best to call it there. Just settled on some back and biceps for the next 20 minutes. I have three weeks to train before a bit of travel, so I’m just gonna redo the light week again then hit a full cycle of this. Hoping it’s nothing serious with my hamstring, and that it’ll go away when I can finally kick this soreness