Squat
225x8
225x8
225x8
225x8
225x8
225x8
225x8
225x8
Good Morning
175x12
175x12
175x12
175x12
175x12
175x12
175x12
175x12
+Abs, cardio
Squats felt good, good mornings I still feel like the bar is slightly shifted on my back. Not sure why, might be fatigue going into those sets or it might just be psychological
Yesterday:
Bench
185x8
185x8
185x8
Close Grip Bench
175x12
175x12
175x12
Overhead Press
155x12
155x12
155x12
Barbell Row
185x8
185x8
185x8
Close Grip Row
175x12
175x12
175x12
Yates Row
155x12
155x12
155x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Today:
Deadlift
245x5
245x5
245x5
245x5
245x5
Squat
175x12
175x12
175x12
175x12
175x12
175x12
175x12
175x12
Good Morning
175x12
175x12
175x12
175x12
175x12
175x12
175x12
175x12
+Abs, cardio
For deadlifts I’ve been focusing on my grip lately, I’ve been finding that “breaking the bar” or focusing on pushing my thumbs forward on snatch grip pulls and actual deadlifts helps me activate my lats better and makes the movements feel a lot stronger. Today was also a good session for squats and good mornings since I brought my foot positioning out for squats and had my toes pointed a little more outward. I’ve been squatting primarily using a pretty narrow stance and forward facing toes for years but today it felt a lot more natural widening it, so I might stick with that. For good mornings I had a closer grip on the bar and kept my feet as forwards as I could since that felt right to me.
Close Grip Bench
185x8
185x8
185x8
185x8
185x8
185x8
Overhead Press
155x12
155x12
155x12
155x12
155x12
Close Grip Row
185x8
185x8
185x8
185x8
185x8
185x8
Yates Row
155x12
155x12
155x12
155x12
155x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Yesterday:
30 minutes cardio
Today:
Squat
255x5
255x5
255x5
255x5
Pause Squat
215x8
215x8
215x8
215x8
Snatch Grip Rack Pulls
255x12
255x12
255x12
255x12
255x12
Good Morning
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
+Abs, cardio
Felt really good today, I was able to keep the pressure I’m producing from my lats consistent through the sets so my form felt pretty solid. I also had a good level of energy even though I’ve cut my pre-workout down to one 200mg caffeine pill (and however many cups of coffee I drink through the day lol) for the sake of cardiovascular health.
I’m big on caffeine. Like, I love it. Strangely enough after switching to stimulant free pre workout I get better results (mentally and feeelz) with the stim free and I feel it might be healthier. Plus no caffeine mate in the day. Might be worth trying if you’re trying to cut down a little on caffeine. I still consume it, just not for working out lol
I absolutely love caffeine, too, but since my routine has 6 days of lifting in it, taking larger amounts for every training session just seems like it could lead to some issues further down the road. It’s interesting that stim free pre-workouts work better for you, I’ll look into which ones they have in the stores around me. I’ve generally stuck to caffeine pills for convenience so I’m not that knowledgeable about pre-workouts in general but the few times I’ve used them I thought the non-caffeine effects were pretty helpful lol. Do you have any that you recommend?
Bench
215x5
215x5
215x5
Close Grip Bench
195x8
195x8
195x8
195x8
Overhead Press
165x12
165x12
165x12
Barbell Row
215x5
215x5
215x5
Close Grip Row
195x8
195x8
195x8
195x8
Yates Row
165x12
165x12
165x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Close grip work still feels miles better than wider grip but we’re getting there
What’s funny is the best I’ve tried so far has been in pill form. I’ll see if I can figure out what brand they were and I’ll toss a link up here. I try to get a new one or one I haven’t tried every time I run out. My lizard brain thinks it works better if “cycled”. Absolutely no idea if this is true or not.
Yeah for sure let me know if you find out, the only two real pre-workouts I’ve tried were NO-Xplode and C4 but both of those have caffeine. I think I’d prefer it in pill form, too, seems like it’d be easier to take in than a powder
Squat
235x8
235x8
235x8
235x8
235x8
235x8
235x8
235x8
Good Morning
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
+Abs, cardio
Bench
195x8
195x8
195x8
Close Grip Bench
185x12
185x12
185x12
Overhead Press
135x12
135x12
135x12
^Went lighter on these because I was lethargic
Barbell Row
195x8
195x8
195x8
Close Grip Row
185x12
185x12
185x12
Yates Row
135x12
135x12
135x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Deadlift
255x5
255x5
255x5
255x5
255x5
Squat
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
Good Morning
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
+Abs, cardio
Saturday:
Close Grip Bench
195x8
195x8
195x8
195x8
195x8
195x8
Overhead Press
135x12
135x12
135x12
135x12
135x12
Close Grip Row
195x8
195x8
195x8
195x8
195x8
195x8
Yates Row
135x12
135x12
135x12
135x12
135x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
^ For these I do 5 sets of each since I changed the routine. It used to be 10 sets but I feel that affected my recovery
Sunday:
30 minutes cardio
Yesterday:
Squat
265x5
265x5
265x5
265x5
Pause Squat
225x8
225x8
225x8
225x8
Snatch Grip Rack Pulls
265x12
265x12
265x12
265x12
265x12
Good Morning
195x12
195x12
195x12
195x12
195x12
195x12
195x12
195x12
+Abs, cardio
Today:
Bench
225x5
225x5
225x5
Close Grip Bench
205x8
205x8
205x8
205x8
Overhead Press
135x12
135x12
135x12
Barbell Row
225x5
225x5
225x5
Close Grip Row
205x8
205x8
205x8
205x8
Yates Row
135x12
135x12
135x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
The squat session felt a bit shaky, which I think might be from doing more intense cardio on Sunday, but today’s lifting felt pretty good. I had a nice groove going throughout the compound movements and used a significant amount more weight for the tricep extensions and curls than I usually do. Normal grip benching is feeling better in my hands but I’m still figuring out how to set up optimally.
Wednesday:
Squat
245x8
245x8
245x8
245x8
245x8
245x8
245x8
245x8
Good Morning
195x12
195x12
195x12
195x12
195x12
195x12
195x12
195x12
+Abs,cardio
Thursday:
Bench
205x8
205x8
205x8
Close Grip Bench
195x12
195x12
195x12
Overhead Press
135x12
135x12
135x12
Barbell Row
205x8
205x8
205x8
Close Grip Row
195x12
195x12
195x12
Yates Row
135x12
135x12
135x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Same thing happened with the tricep extensions and curls where they felt a lot easier than usual, I think lowering the volume was a good choice
Deadlift
265x5
265x5
265x5
265x5
265x5
Squat
195x12
195x12
195x12
195x12
195x12
195x12
195x12
195x12
Good Morning
195x12
195x12
195x12
195x12
195x12
195x12
195x12
195x12
+Abs, cardio
Happy holidays everybody, I had been drinking a little before this session but everything felt pretty good
Close Grip Bench
205x8
205x8
205x8
205x8
205x8
205x8
Overhead Press
135x12
135x12
135x12
135x12
135x12
Close Grip Row
205x8
205x8
205x8
205x8
205x8
205x8
Yates Row
135x12
135x12
135x12
135x12
135x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Yesterday:
30 minutes cardio
Today:
Squat
275x5
275x5
275x5
275x5
Pause Squat
235x8
235x8
235x8
235x8
Snatch Grip Rack Pulls
275x12
275x12
275x12
275x12
275x12
Good Morning
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
+Abs, cardio
I have had an amazing workout with a good buzz going!!
Yeah it was pretty nice, I think it got me into the flow of things a little bit more. I’m kind of curious about how an all-out drunk workout would go now but that’s probably not that good of an idea lmao