sunday 5/21/2023
repetition effort upper
dumbbell press
20x40
18x50
5x15x60
incline press machine
6x10x50
dumbbell tricep extension
3x20x40
cable side raise
4x24x15
hanging leg raise
2x10xbw
notes
early morning workout. no wonder they do side raise at westside. I could really feel it working my shoulders.
monday 5/22/2023
repetition lower
cambered bar good morning
20x45
5x15x135
belt squat dumbbell RDL
4x15x50+60db
reverse hyper
4x30sx140
laying leg curl machine
4x12x50
crunch machine*
3x10x45
GHR sit up*
3x10xbw
notes
first time doing GHR sit up. repetition day is good for trying new things. I will add this to my regular programming.
tuesday 5/23/2023
max effort upper
football bar bench press (middle grip)
5x45
5x75
5x95
4x135
3x155
2x175
1x180
1x185
1x190
incline bench press
5x5x135
chest supported row
3x8x70
dumbbell overhead press
3x10x50
cable side raise
4x16x10
crunch machine*
2x10x45
hanging leg raise*
2x6xbw
notes
working on my shoulders.
saturday 5/26/2023
dynamic effort lower
deadlift with mini bands
5x135
5x135+40bw
4x185+40bw
4x225+40bw
9x3x245+40bw
rack pull (above knee)
5x5x315
belt squat dumbbell RDL
3x8x90+80db
reverse hyper
4x10x135
laying leg curl machine
2x15x40
crunch machine*
3x10x45
GHR sit up*
3x10xbw
notes
if you look at my dynamic days I almost always do nine sets of three even at higher intensity. typically the work is reduced to 12x2 and then 8x2 over 3 weeks… lockout felt like it could use some work so I did rack pulls.
monday 5/29/2023
max effort upper
close grip bench press
5x45
5x95
5x115
5x135
4x155
3x175
2x185
1x195
1x205
1x215
pin press
4x5x185
chest supported row
3x8x70
cable side raise
4x20x10
hanging leg raise (side to side)*
2x10xbw
GHR sit up*
2x10xbw
notes
added pin press to follow the method of overloading the lockout, since I felt that my rack pulls were helpful. this seems to be working for the time being.
tuesday 5/30/2023
max effort lower
box squat
5x45
5x135
5x185
4x225
3x275
2x285
1x295
1x305
1x315
good morning
5x5x225
reverse hyper*
4x15x70
laying hamstring curl machine*
4x12x40
crunch machine
4x10x45
notes
another perfect max effort squat day.
wednesday 5/31/2023
dynamic effort upper
close grip bench press with chains
5x45
5x45+40cw
5x95+40cw
4x115+40cw
3x135+40cw
6x3x155+40cw
3x3x135+20cw
pin press
5x135
4x5x185
incline bench press
3x6x135
chest supported row*
4x10x70
lat pulldown (curl up grip)*
4x10x105
cable side raise
4x10x7.5
standing cable crunch
2x12x75
notes
dropped weight for the final three working sets to maintain barbell speed.
