Yo Dawg, I Heard You Like Dips

Training Training Logs
41

Cycle 3, Day 8

So I’m not doing squats this cycle. Going to try to work on my form doing some barefoot goblet squats.

Goblet squats 3x10x45
Overhead squats 3x10x20
“150” circuit in 11:35

42

Cycle 3, day 9

Press 95x5, 115x3, 130x4
Close Grip Bench 145x10,10,10,8
Cable rows 170x12,12,12,10
Paloff Iso HOlds

43

Cycle 3, Day 10
Deadlift 275x5, 315x3, 355x10
Reverse Lunge 4x10x125
GHR 4x8

Best workout in a long time. Felt outstanding.

44

Cycle 3, Day 11
Bench 165x5, 185x3, 210x6
3-pt rows 55x12,12,12,10
Incline Bench 115x10,10,10,8

45

Cycle 3, Day 12

So I’m not doing squats this cycle. Going to try to work on my form doing some barefoot goblet squats.

Goblet squats 3x10x45
Overhead squats 3x10x20
“150” circuit in 11:30

46

Cycle 4, day 1

Press 95x5, 105x5, 120x9
Dips 35x8,8,8,6
Chins 35x5,5,5,4
Lamdmines 40x4x5

47

Cycle 4, day 2

Deadlift 235x5, 285x5, 325x11
Walking lunges 60x4x6
1-leg RDL 35x3x8
bar roll-out 3x10

48

Cycle 4, day 3

Bench 145x5, 170x5, 195x5
alt DB press 75x4, 65x6, 65x6, opps too heavy
head supp row 55x3x8
face pulls 50x3x10

49

Cycle 4, day 4

front squat 125x5x5
RFESS 125x4x6
OH squat dowellx3x10
get-up 60x3x2

50

Cycle 4, day 5

Press 100x3, 115x3, 130x6
Dips 35x8,8,8,8
Chins 35x5,5,5,4
Lamdmines 40x4x5

51

Cycle 4, day 6

Deadlift 265x3, 305x3, 345x10
Walking lunges 60x4x6
1-leg RDL 35x3x8
bar roll-out 3x10

52

Cycle 4, day 3

Bench 155x3, 185x3, 205x6
alt DB press 70x6, 65x6,6 ,6,5
head supp row 55x4x8
face pulls 50x3x10

53

Cycle 4, day 8

front squat 135x5x5
RFESS 125x4x6
OH squat dowellx4x8
get-up 70x3x2

54

Cycle 4, day 9

Press 105x5, 120x3, 135x6
Dips 45x6,6,6,6,6
Chins 45x5,5,5,4,4
Lamdmines 45x4x5

55

Cycle 4, day 10

Deadlift 285x5, 325x3, 365x8
Walking lunges 65x4x6
1-leg RDL 30x4x8
bar roll-out 4x10

56

Cycle 4, day 11

Bench 165x5, 195x3, 215x5 (solid)
alt DB press 70xxx6
head supp row 60x4x8
face pulls 50x3x10

57

GOing to run through Maxmimum strength again. 5/3/1 worked good, especially on the deadlift and bench, but i was developing some bad habits on my deadlift form. MS is pretty fun and has a lot of speed deadlifting to take as step back

Day 1

Box Squat 195x4, 185x4,4,4,4
Speed Dead 205x8x2
Walking lunge 55x4x8
split stance rope pull 3x10

58

Day 2

Bench 205x4,4,3,3,3
incline bench 55x8,50x8,8,8
Row 180x4x7
paloff press 60x3x10