I’m making a slight change to the routine I had above since I had planned to have heavier Good Mornings before the Deadlift day and I think doing lighter sets of 12 on Wednesdays would let me be fresher for them. Today I did the same weight and volume on them as I did in Monday’s training. Squats will probably stay as 8x8s
Squat
205x8
205x8
205x8
205x8
205x8
205x8
205x8
205x8
Good Morning
155x12
155x12
155x12
155x12
155x12
155x12
155x12
155x12
+Abs, cardio
Bench
165x8
165x8
165x8
Close Grip Bench
155x12
155x12
155x12
Overhead Press
135x12
135x12
135x12
Barbell Row
165x8
165x8
165x8
Close Grip Row
155x12
155x12
155x12
Yates Row
135x12
135x12
135x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Friday:
Deadlift
225x5
225x5
225x5
225x5
225x5
Squat
155x12
155x12
155x12
155x12
155x12
155x12
155x12
155x12
Good Morning
155x12
155x12
155x12
155x12
155x12
155x12
155x12
155x12
+Abs, cardio
Today:
Close Grip Bench
165x8
165x8
165x8
165x8
165x8
165x8
Overhead Press
135x12
135x12
135x12
135x12
135x12
Close Grip Row
165x8
165x8
165x8
165x8
165x8
165x8
Yates Row
135x12
135x12
135x12
135x12
135x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Sunday:
30 minutes cardio
Monday:
Squat
235x5
235x5
235x5
235x5
Pause Squat
195x8
195x8
195x8
195x8
Snatch Grip Rack Pulls
235x12
235x12
235x12
235x12
235x12
Good Morning
165x12
165x12
165x12
165x12
165x12
165x12
165x12
165x12
+Abs, cardio
The actual squatting today felt better than usual but I must’ve tweaked my wrist squatting Friday because I’ve changed how I brace my lats for them. Nothing bad but it wasn’t 100% today.
Bench
195x5
195x5
195x5
Close Grip Bench
175x8
175x8
175x8
175x8
Overhead Press
145x12
145x12
145x12
Barbell Row
195x5
195x5
195x5
Close Grip Row
175x8
175x8
175x8
175x8
Yates Row
145x12
145x12
145x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Squat
215x8
215x8
215x8
215x8
215x8
215x8
215x8
215x8
Good Morning
165x12
165x12
165x12
165x12
165x12
165x12
165x12
165x12
+Abs, cardio
I’ve got a pretty annoying ear infection and I’m feverish today so I just got some movement in and then called it.
Bench
135x8
135x8
135x8
135x8
135x8
Barbell Row
135x8
135x8
135x8
135x8
135x8
+EZ bar overhead tricep extensions, curls, rotator cuffs
Got pretty sick after the last time I posted so I haven’t done much besides sleep in the past week. I’m feeling a bit more normal lately so I’ll hopefully be easing my way back into the planned routine by Monday next week.
Today I did a quick 20 minute walk, I’m thinking of doing light full body sessions for the next few days so I can get some blood flowing and get back to the exercises I’m training but I still need to see how they’re feeling now.
Things felt alright today, body is feeling close to normal again
Squat
135x10
135x10
135x10
Bench
115x10
115x10
115x10
Barbell Row
115x10
115x10
115x10
+15 minutes cardio
Been eating at maintenance lately, weighed in at 233.6 today which I was happy with. Gonna go back to a deficit with next week’s training
Squat
135x10
135x10
135x10
Bench
115x10
115x10
115x10
Barbell Row
115x10
115x10
115x10
+15 minutes cardio
Sunday:
Squat
135x10
135x10
135x10
Bench
115x10
115x10
115x10
Barbell Row
115x10
115x10
115x10
+15 minutes cardio
Monday:
Squat
225x5
225x5
225x5
225x5
Pause Squat
185x8
185x8
185x8
185x8
Snatch Grip Rack Pulls
225x12
225x12
225x12
225x12
225x12
Good Morning
155x12
155x12
155x12
155x12
155x12
155x12
155x12
155x12
+Abs, cardio
Today:
Bench
185x5
185x5
185x5
Close Grip Bench
165x8
165x8
165x8
165x8
Overhead Press
135x12
135x12
135x12
Barbell Shrug
185x5
185x5
185x5
Close Grip Row
165x8
165x8
165x8
165x8
Yates Row
135x12
135x12
135x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Yesterday:
Squat
205x8
205x8
205x8
205x8
205x8
205x8
205x8
205x8
Good Morning
155x12
155x12
155x12
155x12
155x12
155x12
155x12
155x12
+Abs, cardio
Today:
My shoulders need to get used to the volume again, they felt too sketchy to do overhead work today so I just got volume in on the close grip variations and then did accessories.
Close Grip Bench
165x8
165x8
165x8
155x12
155x12
155x12
Close Grip Row
165x8
165x8
165x8
155x12
155x12
155x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Happy Thanksgiving everybody
Friday:
Deadlift
225x5
225x5
225x5
225x5
225x5
Squat
155x12
155x12
155x12
155x12
155x12
155x12
155x12
155x12
Good Morning
155x12
155x12
155x12
155x12
155x12
155x12
155x12
155x12
+Abs, cardio
Saturday:
Close Grip Bench
165x8
165x8
165x8
165x8
165x8
165x8
Overhead Press
135x12
135x12
135x12
135x12
135x12
Close Grip Row
165x8
165x8
165x8
165x8
165x8
165x8
Yates Row
135x12
135x12
135x12
135x12
135x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Sunday:
30 minutes cardio
Today:
Squat
235x5
235x5
235x5
235x5
Pause Squat
195x8
195x8
195x8
195x8
Snatch Grip Rack Pulls
235x12
235x12
235x12
235x12
235x12
Good Morning
165x12
165x12
165x12
165x12
165x12
165x12
165x12
165x12
+Abs, cardio
Yesterday:
Bench
195x5
195x5
195x5
Close Grip Bench
175x8
175x8
175x8
175x8
Overhead Press
145x12
145x12
145x12
Barbell Row
195x5
195x5
195x5
Close Grip Row
175x8
175x8
175x8
175x8
Yates Row
145x12
145x12
145x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Today:
Squat
215x8
215x8
215x8
215x8
215x8
215x8
215x8
215x8
Good Morning
165x12
165x12
165x12
165x12
165x12
165x12
165x12
165x12
+Abs, cardio
Still getting used to the wider grip on bench, doesn’t feel as natural as it should yet. Everything else has felt decent
Bench
175x8
175x8
175x8
Close Grip Bench
165x12
165x12
165x12
Overhead Press
145x12
145x12
145x12
Barbell Row
175x8
175x8
175x8
Close Grip Row
165x12
165x12
165x12
Yates Row
145x12
145x12
145x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Deadlift
235x5
235x5
235x5
235x5
235x5
Squat
165x12
165x12
165x12
165x12
165x12
165x12
165x12
165x12
Good Morning
165x12
165x12
165x12
165x12
165x12
165x12
165x12
165x12
+Abs, cardio
Feeling like I’ve fully recovered from being sick / getting back into this routine. I liked how the close grip sets felt
Close Grip Bench
175x8
175x8
175x8
175x8
175x8
175x8
Overhead Press
145x12
145x12
145x12
145x12
145x12
Close Grip Row
175x8
175x8
175x8
175x8
175x8
175x8
Yates Row
145x12
145x12
145x12
145x12
145x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Yesterday:
30 minutes cardio
Today:
Squat
245x5
245x5
245x5
245x5
Pause Squat
205x8
205x8
205x8
205x8
Snatch Grip Rack Pulls
245x12
245x12
245x12
245x12
245x12
Good Morning
175x12
175x12
175x12
175x12
175x12
175x12
175x12
175x12
+Abs, cardio
Felt pretty good, I focused on my bracing today because I watched some videos from Chris Duffin yesterday
Bench
205x5
205x5
205x5
Close Grip Bench
185x8
185x8
185x8
185x8
Overhead Press
155x12
155x12
155x12
Barbell Row
205x5
205x5
205x5
Close Grip Row
185x8
185x8
185x8
185x8
Yates Row
155x12
155x12
155x12
+EZ bar overhead tricep extensions, curls, rotator cuffs