wrestling workout got canceled so just went to the gym to something
OHP (140 is my PR)
45x12
65x5
75x5
95x5
115x5
115x3
125x3
135x1
Squats
135x5
135x2 breathing pause
185x3
225x2
245x2
275x2
295x1
315x1 Belted need to get used to belt feels weird
315x3
345x1
365x1 PR felt really good would have video but my camera died ( no belt)
Rack Pulls above the knee alpha-destiny style
135x5
225x5
275x5
315x8
365x6
405x5 8 sec hold at lockout
Incline curl SS with EZ Bar French press 5 rounds got a good pump
2 rounds of
15Overhead Tri Extension
15Barbell Curl
15 Wide Grip Upright Rows
15 OHP
3x10 Lat pull-down
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Also thanks to pioneer fit to making some dope ass belts.
it’s a $75 10mm Belt, but I added on the words, black buckle and a different color inside and out making it about $145 total. it was worth the money and the wait plus a lifetime warranty for material failure you can’t beat it. HIGHLY RECOMMEND THEM
Full-body just wanted to hit a heavy deadlift single
deadlift
135x3
135x2
185x2
225x2
245x1
275x1
295x1
315x1
335x1 RPE 8.5-9
Some light dumbbell pressing and inverted rows
Also, any black lifter have other older black people tell them good job and keep at it? cuz that happens to me all the time
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Took a break because training has slowed and no deload for 2 months is catching up so took a break and I’m going to start running some 5/3/1 cycles for some thing i can run for a long time with no headache.
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Did my first day, foam rolled and did a static hip flexor stretch
Squat 5/3/1 TM=325
Warm up
210(65%)x5
245(75%)x5
275(85%)x10
Bulgrian split squats
45lb DB 2x10
55lb DB 2x10
65lb DB 1x10
Good Mornings
Bar x whatever
95x10
115x10
135x10
would have done more sets and some weighted abs but I was rushed at the end
Heres how i’m running the program
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Bench day
had a wrestling camp today which was awesome had 3 2-hour sessions with some e cool guys OSU head coach Johns Smith(2x Olympic champ 6x world champ) and a 2x NCAA nation champion Dean heil and a NCAA 4x all American and another who is a 3x finalist
Bench felt really heavy probably just from all the wrestling TM=235
Warm up
155(65%)x5
175(75%)x5
200(85%)x8
DB Bench
45lb 1x10
55lb 2x10
60lb 2x10
Bent-Over Row
135x8
155 2x8
165x8
175x8
Starting to hate These not feeling back and grip is weak I’m changing them to DB Row or Rack pulls
Pulldowns
5x10 at 100-125lbs
Grip is super weak so I’m adding some grip work 2x a week n
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Starting to study 5/3/1 a little more and may only do 1 cycle then change cuz I, not a high fan of the frequency as I like to squat alt least 2x a week and bench 2x a week I may keep the progression percentages then add some accessories and a few other modifications
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kinda fell off the earth after I went on a short vacation to Kansas city so took a little load and gonna start my new program on Monday
edit: making some changes think I want p[ause bench as my main variation and make touch and go a variation as I was pausing almost all my reps this week and felt really good
Monday Lower-body
Squat 5x3@295lbs
Good-Mornings
95x10
105x10
115x10
125x10
135x10
BSS
50x10
55x10
55x10
65x10
75x10
Power-Shrugs
135x10
225x10
315x8
315x8
365x8
405x4
405 10 sec hold
Standing cable crunches 4x10 ramping (don’t know weight as cable machine dosen’t show them)
Weighted Planks
25x2 1 min holds
35x1 45 sec hold
Tuesday Upper
Bench Pausing all my benches now
45x2x20
95x10
135x5
165x1
185x5
190x5
195x5
195x5
200x5
Chest Supported Rows
45x10
50x8
55x8
55x8
65x8
45x15
BW Dips 4x10
Weighted Pulls-ups Bw=178lbs
BWx5
+25x3
+25x3
+25x4
+25x3
+25x2
DB Bench
45x10
50x10
55x10
55x10
65x10
OHP
45x10
65x10
75x10
85x8
95x6
OHP felt really hard today
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Lower-Body
high bar pause squat 2 sec hold
200x5x5
Rack pulls at knee
135x5
225x5
315x2
335x4 would have had more but grip is really weak
RDL
45x10
95x10
135x6
155x6
155x6
175x6
185x6
Lunges
45x6 per leg
95x6 per leg
115x6 per leg
ran out of time and had to leave
Upper-Body felt super weak probably cuz i didnt eat very much
Bench pause
45x10
95x10
135x5
165x1
185x1
195x1
205x1
225x1 felt really bad
185x5
190x2x5
190x3 felt super bad
185x5
Squats
45x5
135x5
185x3
225x2
245x1
275x3x5
CGBP Paused
45x10
135x8
145x8
145x8
155x8
Barbell Row
45x10
95x10
135x8
155x8
155x8
165x8
Half assed arm work
Horrible workout
Lower-Body day
Squats
5x3@305
Good Morning
95x10
115x10
135x10
145x10
155x10
BSS weight in each hand
35x8
45x8
55x8
55x6 lost balance
55x10
Shrugs
135x10185x10
225x5
275x12
315x12
315x12
365x10
Forgot ab Work
Thursday- Lower-body
Front Squats
45x10
95x8
95x5
135x5
155x2
155x1
185x1
185x8 belted suppose to work up top 8RM but this was too light
Power Cleans
45x10
95x5
135x4x3
speed deadlifts semi sumo
135x5
185x1185x3
225x1
when ever I deadlift I only feel it in my lower back so I don’t deadlift and I don’t know how to fix this to feel it in my hams and glutes I want to learn to do deadlifts as I enjoy it but can’t do it without pain in lower=back
SLDL
45x10
95x8
145x8
my lower-back was not having it so I stopped
Leg press
90x25
180x25
270x25
360x25
450x25
540x20
590x15
Saturday Upper-Body
Bench T&G
45x15
45x20
95x10
135x5
165x5
185x3
185x5
195x1
205x1
225x1
235x1
185x5
Squats
45x10
135x5
185x3
225x3
245x2
275x6
275x6
285x6
Squats felt decent
Dips
Bwx5
3x5 +25lbs
Pull-Ups
5x5
OHP
45x10
65x8
85x8
95x2x6
CGBP finger with from knurling
45x10
95x5
135x5
185x1 felt good
My bench press is getting worse every training session so I’m going to drop flat barbell bench, and do CGBP as my main grip and variation, as I feel almost as strong as my widest grip I use, but much more comfortable. I try to Never go below 5 reps on the bench and put fewer emphasis on benching for at least 2 weeks. emphasizing Dips, overhead presses, triceps extension, DB bench and push ups. let my body take a break from probably 6-8 months of barbell bench at least twice a week.
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Lower-Body came in a little sick
Squats
45x5
135x5
185x3
185x3
225x2
245x2
275x1
295x1
315x3 felt really good even though I’m sick last set I was tired and still moved well
Bulgarian Split Squats (in each hand)
35x8
45x8
45x8
55x6
55x10
gonna substitute for lunges as I’ve been focusing on these for a while
Good Mornings
45x10
135x6
135x8
135x8
135x10
Power shrugs Super t with 1 min weighted planks
275x15 25lb plate
275x15 35lb plate
275x15
Standing CAble crunches super set with DB SLDL
call stack doesn’t tell weight
4x12 4x15 with 40lbs DB in each hand
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Upper-Body felt sick but still went in
CGBP
45x10
45x15
95x8
135x5
155x3
165x5
175x5
175x5
185x5
Squats
45x8
135x5
135x5
185x3
225x1
245x8 felt sick and I almost died during this set so called it a day with the back squats
Front Squats
135x2x8
Chest supported rows
30lb DBx10
40x8
40x8
45x8
50x8
55x10
55x8
Dips Bw
12
10
6
10
Chin-Ups 25 total in 4 sets
Scrape the Rack Press
45x10
65x10
75x10
85x8
95x6 partials at top
DB Bench slight incline
25x12
40x12
45x10
lower-body(mostly) added in some upper stuff because 4 workouts this week probably wont fit and might need a break from squatting 4x a week for 3 weeks
Squats
135x5
135x8
185x3
225x1
245x1
275x1
295x1
315x1
325x3 felt off and super hard
325x3 way harder than last set
325x2 RPE 9.5-10
315x3 super hard
285x2 hard
275x1 hard
just gave up squats were just not there today so ill cut down squat volume this week then cut back weight then workout back up I just wasn’t there and i paid the price
Forward Lunges (Reps are per leg)
95x5
115x8
135x8
155x8
175x4
GM
95x8
115x6
just didn’t have them in me
OHP super set with 5 chins
45x10
65x10
75x8
85x5
95x5
95x5
105x5
CGBP
45x10
95x8
135x8
155x8
165x8
Front squat trying to get some quitting in
45x6
95x3
135x5
155x3
165x3
High bar squats
135x5
185x5
3x6@225
245x6
Horrible workout
being busy with school and wrestling about to start up workouts haven’t been as consistent but was able to hit a PR in my squat
Sorry About crap quality but seemed like an easy PR to me. hope to hit 405 this year
2 Likes
Holy shit dude!you’re packing some serious strength
