Warm up stuff:
back raise3x10
Seated Ham: 6x10
B.W. squats: 6x10
SQ: Worked up to 2 reps @ 225/246/265/ 2x2@ 285. Need to pull back into the 5,8-12 reps range, try to actually BUILD some muscle.
Leg Press: 20@ 390/ 10@480/ 3x10@570. Slow negative/explode up.
Back Raise: 3x10 +25plate.
BE: Worked up to 3’s @ 185/205/225/ 2x2@ 240. Same as above; back off, build muscle.
Incline: 5x10@155
DB rows: 5x10@80. After first 5 bench sets
Pullovers: 10@ 20/30/40/40/50.
DL: Worked up with 3’s@ 225/225/255/285/ 5x2@ 315. Form felt decent enough.
Sumo Racks: 5@ 225/275/ 3x3@315/ 3x3@225 quick. Mid-shin.
V-Bar pulldowns: 8’s @ 85/85/115/130/ 3x5@ 160. Pause at bottom, slow back to the top.
Pullaparts: 5x20, after heavy pulldown sets.
Tractor tire aside, this week was pretty good. But yes, I need to do hypertrophy work, build weak areas, build work capacity up.
“Just build baby”- Al Davis.
SQ: Sets of 10 today. Bar up to 185=10 sets. Finished with 4x10@ 205.
Leg Press: 10@ 390,480,570/ 4x10@660. Drop set at 30 reps to finish.
Close grip BE: 10@ 135,135,155,175/ 3x10@195. Never done close grip; happy with the weight on these.
Wide BE: 3x10@195. Barely got these by the 8,9,10 reps.
DB High Inc: 4x12@ 50’s
Did hams, don’t have notes.
Misc. facepulls/ pullaparts; many sets of 10 each.
SQ: 6 reps today. Bar to 205 in 10sets then: 4x6@225. Good working weight.
Leg Pess: 8@ 480,570/ 3x8@ 660. Slow lower, pause, explode up.
Seated Ham: 8@ 90,105,120/ 3x8@ 135. Hard flex on these.
Hammer Incline: 3x5@ 135 (quick)/ 5@ 185,205,225,245/ 3x5@265/ 2x8@225
DB rows: 5’s @ 70,70/ 3x5@ 80. Very short rests here.
Been using Flameout/ Curcumin every day/night. 2 doses each of Plazma and SWF every training session. Eating more in general; Lots-O-Carbs/ healthy fats. Not gonna say I’m counting really, just more food volume everyday this week. All this, warm ups/ rolling, and sleeping 10-12 hours a night, has me feeling great as I type this Sat. morning.
Next week should be a ‘de-load’ week. I’m gonna try hard to stick to that plan. I have the next 3 days off of training.