Sunday - Deads
A. 2" Deficit Deads
135 x 3 x 2
185 x 2
225 x 2
275 x 2
315 x 11
B. Deadlift Stance Squats
45 x 5 goodmornings and 5 squats
95 x 5
135 x 3
175 x 2
215 x 1
245 x 15 (pretty big PR)
C. Yates Rows - 185 x 15
D. Close-Neutral Chins (bottom half only) - bw x 12, 10 , 8
E. Band goodmornings - 3 x 20 w. Green Bands
F. Floor DB Hamstring Iso Curl 30 x 60 sec, 30 x 40 sec
Looking strong
[quote]Josgood wrote:
Looking strong[/quote]
Thanks man, lifts are going up every week and I have never been bigger or stronger.
Monday - Bench
A. Pause Bench
worked up to:
255 x 2 (touched and go)
All reps paused
205 x 11
205 x 7
B. Board Press
205 x 10 (2-Board)
215 x 10 (3-board)
C. Bench
185 x 10 (touch and go)
185 x 8 (spoto)
D. Dead Bench - 8 x 1 w. 175
E. 30* Incline DB Press - 65s x 20, 13
F. Seated DB Press - 55s x 19, 13
G. Laterals (3 sec neg)
10s x 10
10s x 10 and 5 bottom partials
10s x 10/10
10s x 10/15
10s x 10/20
H. JM Press
2 x 20 w. 75
95 x 15
115 x 12
through on knee sleeves as elbow sleeves (very loose)
135 x 10
Wednesday - Squats
A. Squats
45 x 5/5 (5 GMs/5 squats)
95 x 4 x 2
115 x 6
145 x 6
175 x 6
205 x 6
235 x 6
265 x 6 (PR of some kind)
B. High Bar Pause Squats
45 x 3
95 x 3
135 x 2
175 x 17 (Another great PR, but probably had 3 in the tank…)
C. Yates Rows - 190 x 15
D. DB Rows - 3 x 20 w. 30s
E1. Band Pull aprts (3 different positions) - 3 x 5-5-5 w. red band
E2. Standing Old time Shrugs - 3 x 8 w. 25s (4 sec neg)
This felt like enough…
Thursday - Legs Recovery (because I felt too shitty to do anything else…)
A1. Rear Foot Eleveated, Split Squats - 3 x 10 @ bw (3-5 sec neg, 2 sec pause)
A2. Bodyweight Squats (pumping) - bw x 20, 15, 10
A3. Occluded BW Squats - 3 x 10 (3 sec neg, 3 sec positive)
Friday - Upper 2
A. Close-Grip Bench
Worked up to:
205 x 1
225 x 1
250 x 1 (RPE 8-9)
lockout holds
250 x 20 sec
285 x 20 sec
185 x 18 (touch and go)
185 x 10 (spoto)
B. Close-Grip Board Press (these were just not in the cards today…)
185 x 7 (2-board)
200 x 6 (3-board)
C. Close-Grip Pause Bench
165 x 8
145 x 9
125 x 10
D. Incline Bench - 145 x 15, 145 x 9
E. Dips (3 sec neg) - 2 x 12
F. Overhead Ez Bar Cable Extensions
22.5 x 10
32.5 x 10
37. 5 x 10
42.5 x 17
G. Dual Rope Extensions - 3 x 10 w. 27.5 (10 bottom partials tacked on, on the last set, at the end)
Sunday - Deads
A. 2 inch Deficit Deads
135 x 3
195 x 2
245 x 2
295 x 1
335 x 8
B. Deadlift Stance Squats
worked up to:
260 x 5, 3, 1 (each set just got worse and worse, I felt like shit so I shut it down)
C. RDLs (mid-range only) - 150 x 15 (2-3 sec neg)
D. Yates Rows - 200 x 19 (last few reps…probably anything over the 15 rep mark… HEAVILY cheated)
E. Band Straight Arm Pulldowns - blue band x 20, 15, 10
F. Shrugs
210 x 11/7/4 (15-20 sec rest between mini sets)
190 x 9/6/4 (15-20 sec rest between mini sets)
G. Occluded Bodyweight Squats - 4 x 12 (30 sec rest)
Monday - Squats, Bench
A. Deadlift Stance Squats
45 x 5
95 x 4
135 x 3
175 x 2
205 x 1
235 x 1
260 x 10 (still feeling off and harder than I expected but overall MUCH better than the previous day)
B. Pause Bench
95 x 4, 4
135 x 3
175 x 2
215 x 9, 8
C. Board Press
215 x 9 (2 board)
225 x 8 (3 board)
D. Speed Bench
4 x 4 w. 205
185 x 11/4/2 (spoto rest-pause set)
E. Incline DB Press - 70s x 19, 11
F. Seated Behind the Neck Press
45 x 8
75 x 6
95 x 4
115 x 11 (1 rep PR)
G. Seated DB Press - 60s x 8, 15 (rested too little between BTN press and db press first set, than the gym closed, drove home and did the second set 15 minutes later)
H. Upright Rows
45 x 6
75 x 4
95 x 12
I. Leaning Lateral Raises
5s x 15
10s x 12
15s x 10
20s x 13 (last set AMRAP clearly)
Hit the bench hard and did a ton of shoulder work to bring up my shoulder size and strength. I figure that if my shoulders are small and weak, it can’t be helping my bench. Also, overall my bench got little bit better, not much, but a little bit. I had to make up the squats from yesterday because I was not happy how they played out and they got better…overall…I’m getting better lol
[quote]kjmont wrote:
Hit the bench hard and did a ton of shoulder work to bring up my shoulder size and strength. I figure that if my shoulders are small and weak, it can’t be helping my bench. Also, overall my bench got little bit better, not much, but a little bit. I had to make up the squats from yesterday because I was not happy how they played out and they got better…overall…I’m getting better lol
[/quote]
Still here, keep it going man.
531 triumvirate seems to be working a treat for my OHP and shoulders. I am just limiting shoulder work to OHP, Dips, Pullups/Chinups, some band pull aparts and stretching.
Wednesday - Squats
A. Squats
45 x 4/4 (4 gms/4 squats)
95 x 3
155 x 6
195 x 6
235 x 6
275 x 6 (PR but holy shit what a set of 6…maybe could’ve squeezed out a 7th but it would’ve been rough for sure…)
Started warming up on high bar pause squats but felt something funky in my quad/knee so I shut it down
B. Pulls off of blocks and 3 mats (so 1-2" above knee)
You already know my lower back rounded lol
Worked up to:
405 x 12
C. Yates Rows - 205 x 12 (phew fried)
D. Head supported rows
95 x 16, 11 (bench grip)
95 x 10
E. Band pull aparts
3 x 5 sec max tension 8 3 different spots than went for reps in those spots.
[quote]raven78 wrote:
[quote]kjmont wrote:
Hit the bench hard and did a ton of shoulder work to bring up my shoulder size and strength. I figure that if my shoulders are small and weak, it can’t be helping my bench. Also, overall my bench got little bit better, not much, but a little bit. I had to make up the squats from yesterday because I was not happy how they played out and they got better…overall…I’m getting better lol
[/quote]
Still here, keep it going man.
531 triumvirate seems to be working a treat for my OHP and shoulders. I am just limiting shoulder work to OHP, Dips, Pullups/Chinups, some band pull aparts and stretching.[/quote]
cool to see you’re still around lol
What’s the triumvirate like? I am familiar with 5/3/1 and bought the books but really didn’t delve into the other programs. The last one I read was the boring but big and the “training for old man winter and Grey pubes” or something along those lines lol
Sunday - Deads
A. 2" Deficit Deads
Worked up to:
255 x 2
305 x 1
350 x 8
B. Squats, Deadlift stance
Worked up to:
275 x 7, 275 x 1 in knee wraps (just to see what it felt like)
C. Yates Rows - 215 x 14
D. Db rows - 3 x 16 w. 45
E. Shrugs - 135 x 20, 185 x 20 (shut these down)
F. RDLS
135 x 15 (snatch grip), 135 x 8 (pausing in bottom position)
[quote]kjmont wrote:
What’s the triumvirate like? [/quote]
It’s essentially whatever assistance exercises that work for you, and that hit the right areas similar to the main movement.
Monday - Bench
A. Push Press
2 x 6 w. 95 (6 sec neg)
115 x 2
4 x 5 w. 135
B. Pause Bench
Worked up to:
225 x 7
225 x 5
my triceps and shoulders were fried after the push press
C. 2-Board Press
225 x 7
225 x 7
D. Spoto Press - 190 x 10, 8
E. Incline DB Press - 75s x 16, 11
F. Seated Front Raises (3 sec neg) - 15s x 12, 10, 8
G. Seated DB Press - 45s x 22 (just to get a max pump in the front delt)
H1. Lateral Raises - 3 x 12 w. 10 lb plates
H2. Band Over and Backs - 3 x 6 w. black band
I. Rope Pushdowns - 30 x 10, 10, 10, 10, 10, 8 (10 sec rest between sets)
So there you have it, put some shoulder work before my bench as a bit of a pre-fatigue/extra shoulder volume for a shoulder spec to help me gain some shoulder strength and drive my bench up. Bench suffered a bit but we will see how this plays out over the next few weeks, hit a PR on incline of course and than did some extra bodybuilding work for shoulders…
9 weeks out!
Wednesday - Squats
Didn’t feel particularly good for this one…
A. Squats
wore size medium knee sleeves, gave me some good support and bit of pop (maybe 10 lbs more)
45 x 5
95 x 3
135 x 6
185 x 6
235 x 6
285 x 6 (PR)
B. High Bar Pause Squats
45 x 4
95 x 3
135 x 2
195 x 8 (had some more in me but I was not mentally good for this set and I was feeling tired, sick, beat up, and my quad/knee was being questionable so I racked it…high blood sugars and getting old man…they’ll kill ya) (yes…I am over the hill…I am 21…)
C. Pendlay Rows - 135 x 12 (yates rows would’ve just been too much)
D. Band Straight Arm Pulldowns - Black band x 20 (pumping), x 15 (4 sec neg), x 10 (6-8 sec neg)
E. 3 Position Band pull apart - red band x 5-5-5 (3 sec neg, 3 sec conc)
Felt like complete ass today so I hit my PRs than kept everything else fairly easy and light and got a good pump and still playing with this bodybuilding/“mTOR” work…
8 Weeks out - Sunday - Deads
A. 2 inch Deficit Deads
Worked up to:
370 x 6 (miscounted, thought I did 7)
B. Squats, Deadlift stance - 290 x 6 (thought I did 7 here also…)
C. RDLs (2" below knee - just above knee) - 205 x 20
D. Yates Rows - 135 x 15 (squeezing a sec each rep)
E. Close, Neutral-Grip Band Rows x 20, 20, 15
F. DB Pullovers (4 sec neg) - 45 x 10, 8 6
G. Standing Old-time Rows (2 sec squeeze) - 3 x 10 w. 35s
Couldn’t remember my last second upper body day so I can’t post it, but overall today was a good day, didn’t hit the reps I wanted but still big PRs and I even learned how to straighten out my back and brace properly. Cool…
Tuesday - Overhead Press and Triceps
A. Military Press
2 x 6 w. 45
75 x 4
95 x 2
10 x 1 w. 115 (30 sec rest)
B1. Bottom Position Pin Iso Press - 4 x 15 sec w. 95
B2. CAT Military Press - 3 x 4 w. 95, 95 x 23 (shit 6 rep PR, previous best was 17)
C. Close-Grip Spoto Press - 185 x 16, 12, 11
D. Banded Barbell Paused Floor Extensions (about 20-30 lbs in bands) - 3 x 6 w. 55, 55 x 20
E. Overhead Flies - 3 x 15 w. 15s (I really like these)
F. Heavy DB Swings - 4 x 20 w. 25s
G. Overhead Dicks Press - 3 x 8 w. 65, 65 x 12
Overall very happy with how today went and I think I really like today’s set up, definitely feel I got stronger and will continue getting stronger with this workout!
In!
[quote]I_Bleed_Green wrote:
In![/quote]
Lol welcome