Dec 13 – Bench – week 1
Bench
135x20
225x10
245x5
275x8
45’ Incline close grip with full pause
185x5x10
30’ DB Incline
90x12
90x10
90x9
low to high CC ---------------------------- Dips
40x20----------------------------------------mex20
40x20-----------------------------------------mex20
40x20----------------------------------------mex20
converging chest press machine
triple drops n shit, stretchin, n pumpin
good times. Later !
Dec 15 – Skwatz – week 1
Squat
135x20
225x10
245x5
275x5
315x9
banded squats
225+purple band --5x5
strict side step ups 14’’ ------------------pull-ups
100 per leg ----------------------------------mex50
leg ext----leg curl-----donky calf
triple drop on each
So… feeling pretty good, I’m at about year and a half of straight uninterrupted training, no injuries, and no jail time LOL. For me to squat 315x10 deep explosive reps beltless, I’m really happy with that, my knee is feeling strong, and stable, with the least amount of pain I’ve had in a long time. Fuck the Dr’s who said I’d never walk without a limp, Fuck them 315 times LOL. Later !
not ideal but it works, I’m thinking again about 200llbs at top, with nothing at bottom. This set up was mainly for deads, and I’m going to set the other rack up for squats eventualy
Shoulder day today, but my elbows are completely fucked from squatting yesterday, I’m going to haVE TO GO BACK TO THE ss BAR FOR AWHILE, my shoulder’s are tight, could be because I’m heavy right now, about 230 winter instead of 210 summer. Whatever it is my shoulders are so tight that it ruins my elbows for a week after squatting. No big deal I have an SS bar, but it sure effected todays workout
Dec 16 – Snatch n Press – week 1
snatch
135x3x5
145x5
155x3
165x3
175x3, felt like my lower bicep was coming off the bone – fuck !
standing single arm DB Press
55x10
60x10
65x10
70x10, suposed to work up to 80s but my left arm wasn’t having it
cable laterals ( attached to wrist strap, easier on elbow )
30x30x5
Y-T-Is ----------------------------------------front plate raise
3x bunch
hammer strength military
bunch of these called it a day
my left elbow crotch is unfuckingbelievablepain Later !
Thursday
Squats week 2
210 x 3
240 x 3
270 x 2
missed my last triple. going to drop my 5,3,1 max on the squat and focus on PR’s now.
Lunges
70 x 10—bw x 10
3 sets
Leg Ext & Leg Curl
70 x 10----30 x 10
3 sets
AB circuit
3 sets
Feeling tired all week. Nothing felt light…everything felt heavy…felt like i was dragging my ass all week… you know what that means… DELOAD WEEK. Going to up my calories and water intake and hopefully have more energy the following week!
Nice work in here guys. Just got myself healed up and getting back into it… full steem to start the new years. I want to bench 400 and dead 500.
1 Like
pulled 450 x3 no straps wraps, or belt. more later
Monday
Press Deload week
135 x 6
3 sets
DB raises & KB raise & Band pull a parts
30 x 12-------35 x 20-----10 reps
4 sets
HS lateral & DB Lateral & Lat Pulldowns
50 x MR----30 x MR–8 x MR—140 x 8
3 sets
ARMS
BB Curls & Decline DB skull crushers
overhead KB ext & DB curls…ran the rack
wont be going below 6 reps on any main lift this week. taking it real easy on deads and squats.
Tuesday
Deads
135 x 6 with shrugs & Chins
185 x 6 with shrugs & Chins
225 x 6 with shrugs & Chins
225 x 6 with shrugs & Chins
Hanging leg raises
Bw x 20
3 sets
Cable crunches & AB wheel
60 x 10-15----------bw x 10
4 sets
Wednesday
Bench Deload
185 x 6 (narrow grip)
4 sets
incline db press & single arm cable row
55 x 8----------------90 x 10
3 sets
Tbar row & Dips
90 x 10------45 x 8
3 sets
ARMS
DB curls & seated bb curl & close grip incline
40 x 10------45 x 20-----------95 x 10
3 sets
Thursday
Squats
185 x 6
4 sets
Bw lunges
3 sets of 20
Leg Curls
20 x 10
3 sets
Abs
Merry Christmas!
I’m hearing through the grape vine that your getting a little larger lol, maybe time for some update pics boy !
Anyway my training got all off trck over the holidays going to try and get in the groove come Monday, I’ve been working out just quick sessions when I can squeeze them in. Merry Christmas Boy
Monday
Press week 1
95 x 5
115 x 5
135 x 5+ (8)
Db raises & Kb raise & Rear delt flys
30 x 12------40 x 10------20 x 10
3 sets
Lateral raises & Lat Pulldowns
50 x 10–25 x 10–10 x 10 & 140 x 12
3 sets
ARMS
BB curls & Tricep Press down
Tuesday
Deads week 1
290 x 5
315 x 5
360 x 5
135 x 10 with shrugs & Chins
135 x 10 with shrugs & Chins
135 x 10 with shrugs and Chins
ABS
Machine crunch
3 sets of 20 reps
Cable Crunch
& Leg Raises
3 sets of 20 reps
Wednesday
Bench week 1
165 x 5
190 x 5
215 x 5
Incline Bench & HS Row
115 x 10---------115 x 10
3-4 sets
weighted dips & Tbar Row
25 x 8–35 x 8 & 80 x 10
3 sets
ARMS
BB curls & Rope ext
Run the Rack Curls & Overhead DB ext
Morning pic after a coffee, sitting at 180. Shoulders and arms finally coming in after I paid them some attention haha.
Thursday
Front squats
95 x 5
115 x 5
135 x 5
165 x 5
3 sets
Lunges
40 x 10-12
3 sets
hanging leg raises & Leg ext
Bw x 20 ---- 70 x 20
3 sets
Monday
Press week 2
95 x 3
115 x 3
140 x 3+(6)
Db raise & Plate Raise
30 x 10-12----35 x 10-15
3-4 sets
Cable lateral raises------pullups & Chinups
20 x 10 & 10 x 10--------Bw x 8-10 & Bw x 6-10
3-4 sets
ARMS
Cable curls & Tricep pressdown
Preacher curls & DB skull crushers
Tuesday
Deads week 2
295 x 3
340 x 3
380 x 3
135 x 10 with shrugs & Chins
135 x 10 with shrugs & Chins
135 x 10 with shrugs & Chins
Rack Pulls & Hanging leg raises
225 x 3--------Bw x 10
3-4 sets
Back Ext & Machine Crunch
Bw x 20----70 x 20
3-4 sets
Wednesday
Bench week 2
175 x 3
205 x 3
225 x 3
Incline Bench & HS Row
115 x 10----------110 x 10
3-4 sets
Dips & BB row
Bw x 15----95 x 10
3-4 sets
ARMS
Cable curl & Cable overhead ext
21’s & EZ bar ext