Yea well tomorrow is my normal day off. Really didn’t want to take 3 in a row.
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That Shit rep with 605 messed with my back a bit. Today I just came in to do life stuff. And squat light cause it helps with back pain for me.
Squats
135 2x10, 185 2x10, 225x10, 275x10
Some light dual pulley rows and pull ups
Back felt good today, still have a cough but for the most part feeling better. Wanted to see how things felt and squatted a bit lighter for some reps. And did speed work on deads. I’m so close to the meet I can’t take it to easy so going to see how it goes.
Squats
135x10, 225x10, 315x10, 405x10
Deadlift
135x8, 225x6, 315x6, 405x3, 495x2, 585 for 6singles about 40 seconds between singles. Thumb started bleeding after second single so strapped up.
Hit some light pulley rows and pull-ups and ghr then called it a day.
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Worked up to a heavy triple pr on flat bench then hit a paused single. Few sets of db press, and some machine rows and close grip paused. I think I’m going max reps on squat with 455 on Friday but not positive.
Tng bench
135x3, 155x3, 175x3, 195x3, 225x3, 245x3, 275x3, 315x3, 360x3, 370-solid pause single
Db press
125s x12,11,9
Machine rows
220x20, 200x20
Close grip paused
135x5, 185x5, 225x5, 275x4, 315x2
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Missed the gym yesterday, I was just busy all day. Squatted today but made the mistake of trying healed after going flat for months when I wanted a max rep set. Each rep pulled me forward. Possibly upping my speed work on Deadlift to 600.
Squat
135x10, 225x8, 315x3, 405x2, 475x6, 525x1, 525x1
Deadlift
135x6, 225x6, 315x3, 405x3, 495x2, 585 for 6 singles about 40 seconds between singles.
Row machine
220x25, 240x15
Pull ups
Normal grip-15, wide -15
Stretched out my hamstrings a bit after that.
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And this is why you can proudly wear your win 50 dollars t shirt
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Short clip of bench, been busy as Shit at work. Won’t be slowing down much till mid August.
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Did some close grip bench up to a tng double pr, some paused football bar bench, db press, some dual pulley rows, and a few sets of pull-ups. Body weight was 190 today id like To be sitting close to 193.
Close grip tng bench
35x3, 155x3, 175x3, 195x3, 225x3, 245x3, 265x3, 285x3, 320x2, 350x2
Paused football bar bench
145x3, 165x3, 185x3, 205x3, 235x3, 255x3, 275x3, 295x3
Db press
125s x10,10,9
Pull ups 1 set each normal, wide, close grip 12 reps
Looking strong man!! How old are you and how do you set up you weekly training?
About to be 28 , only running a program for Deadlift right now conjugate but starting to go to basic Deadlift now, squat is basically every other day and all is bench but bench is mostly close grip of football bar. Seems like I figured out what works for each lift. Only took 8 years ha ha
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Didn’t lift Sunday and today was pretty shitty. Long work days are killing me.
My lifts go up and down right now they are sucking pretty bad. I really think it has a lot to do with work. Working longer than normal and with the heat I’m sweating all day. Struggling to even want to go in. Going to up my water intake since I’ve been so focused on work that I haven’t been drinking enough.
Paused bench
135x3, 155x3, 175x3, 195x3, 225x3, 245x3, 265x3, 285x3, 315x3, 335x3, 355x1, 375x1- ridiculously grindy.
Slingshot
385x1, 415x1
Incline db press
80s x20, 95s x14
Some light back work. That 375 bench was 5 off my best ever paused but was just not into it today at all.
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Kind of screwed myself, the meet was scheduled for early Sept and I went to find out if there is a deadline and it’s this weekend. Will be forced to push it back to Dec 10 Ish. I hate to say it but I’m kinda of happy cause my lifting had just been terrible the last week
Squats
135x10, 225x8, 315x3, 405x2, 455 for 3 sets of 5, 495x1
Wide machine rows
160x15, 200x15, 220x15
Back extensions focused on holding at the top
75x8, 125x8, 175x8
Stretched the hamstring and back out a bit
Hit speed Deadlifts today felt good. Legs were a bit sore from rep work on squats wed. Didn’t go crazy cause I’ll be squatting tomorrow
Deadlift
135x10, 245x8, 335x6, 445x3, 535x3, 605 for 6 singles about 40 seconds between singles.
A set of 12 each pull-ups normal, wide, close grip
Some light dual pulley rows.
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Hit heavy reverse band squats up north.
Getting back on track. Missed a bench today though. Hit football bar, then slingshot bench, barbell rows, db press and and machine rows with a wider grip
Football bar bench
145x2, 165x2, 185x2, 205x3, 235x2, 255x2, 275x2, 295x2, 325x2
Slingshot
315x3, 335x3, 355x3, 375x3, 405x1, 430-miss
Barbell row
135x8, 205x8, 255x8, 305x8
Db press
105s x20, 115s x13
Machine row roughly 18" wide grip
160x15, 200x15, 240x15
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Starting to get some strength back been focusing on drinking a lot of water. Deadlifts moved good making some small changes to my stance. Missed a 700 pull cause I tore my finger a decent amount. I don’t know if I’ve said this but I tend to bite my nails and it screws me with hook grip. I have to try and stop it.
Deadlift
135x10, 245x8, 335x5, 445x3, 535x1, 625x1, 700-miss, 625x5, 535x10
Squat
135x8, 225x8, 315x3, 335x3, 355x3, 375x3, 405x3, 425x3, 445x3
Leg press (plates per side)
2x5, 4x5, 6x5, 8x5, 10x5
Barbell row
135x8, 205x8, 255x8, 305x5
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Completely forgot I was running off 4 hours of sleep today. Felt good coming in and wanted something good on bench. Decided to go for a 315 rep pr. My best was 6 and I smoked it with 8.
Bench tng
135x3, 165x3, 195x3, 235x3, 265x3, 295x1, 315x8, 365x1, 365- solid paused single.
Barbell row
135x8, 205x8, 255x15
Db press
110x17- barely missed 18 , 125s x11
Pull-ups 1 set each normal, wide, close grip for 10
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Had another short night of sleep. Didn’t go crazy today but did front squat pretty nice for not doing them in a while. I’ll be putting them back in, had 5 reps with 315 but my bicep cramped up like crazy on the 4th rep. Also paused the single at 405 for 11 seconds at the bottom. Was joking and said I could pause it for 25 seconds it was way tougher than I thought it would be.
Squat
135x5, 185x5, 235x5, 285x3, 335x3, 385x3, 425x3, 445x3
Reverse band squat
465x3, 495x4
Paused squat
405x1, 405x3, 425x3
Front squat
135x5, 185x5, 225x5, 275x5, 315x4
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Close grip benched today, some slingshot, db press, football bar, pull-ups and machine rows.
Close grip tng
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x3
Slingshot
345x3, 375x3, 405x2
Pull-ups 1 set of 15 each normal, wide, close grip
Db press
95s x24, 115s x13
Machine rows close grip
200x15, 240x17, 180x20
Football bar
145x5, 195x5, 235x5, 275x4
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