Just want to write here that in spite of crazy work hours and physical demands, a big young family, injuries, and various other obstacles, I am happy that my training is moving in a positive direction.
I am hitting little PRs just about every week on something or other, and I can’t ask for much more than that.
Based on my own trend of my SLDL max triple being about 75% , and my deficit pull being about 85% of my max deadlift, things are well on their way for a real PR. I have a 495 pull in my mind as the next milestone, and if the trend holds up I just need a 385x3 stiffleg, and a 425 Deficit pull. My SLDL has about 90lbs to go but could lose a couple reps from where it is, and my Deficit pull only has 15lbs to go! A supramaximal block pull will be my insurance policy for the upper back and grip.
Similar story with my other lifts in terms of where I want my front squat and pause squat to be, and my floor press for my bench.
I don’t often (or ever) make positive posts like this for myself, since I usually fail to meet my own expectations, but I thought it was time for one. My last “tester” day bodes well with how much I had left in the tank on those lifts.
Strong session Method, just keep grinding and everything will pay off!!!
Floor press
45
135
185
225
245x1
215x3x5 PR
Facepulls
90x4x25
Beltless paused squat
45x3x5
135
225
265x1
235x5 PR
High block pull
225
315
405x1
435x1
465x1
SLDL
225x5
305x5
Side raises and Db Overhead extensions 3 sets each
Facepulls
100x4x25
Pause bench
45
135
185
185
225
255x2 comfortable
225x5 easy enough
Lowbar squat
45
45
45
135
225
315
355x1
295x3x2
Deficit deads
225
315x3x2
Feet up bench
155x8/10/10
strong couple of sessions
Today’s session
Facepulls
110x25/25/16 finally reached the limit of my ability to knock out 100 facepulls. The stack only goes up to 150 so I guess this is a good thing!
Feet up bench
45
135
185
225
245x1 PR
195x3x6
Comp style bench
185x2x8
Front squat
45x3x5
135
185
225
265x1
205x3x5
Lowbar paused above parallel
245x2x6 never done these. Good technique reinforcement
Btn cable extensions
3x20/16/16
Double Overhand shrugs
315x3x5
Facepulls
110x4x25 welp lol
Floor press
45
135
185
225
255x1
215x3x6
Feet up bench
165x2x8
Beltless paused squat
45x3x5
135
185
225
280x1 PR
240x3x4
Front squat
185x2x5
High block pull
275
365
425
475x1
Deload ed volume and top weight a bit due to this being the first workout after shift transition to nights.
Lowbar squat
45
45
45
135
225
275
315
295x3x3
Bench
45
45
45
135
135
185
225
245
225x3x5
Beltless Deficit deads
135
225
315
365
Facepulls
120x4x20
Feet up bench
45
135
185
225
250x1 PR
195x3x7
Light tng bench
185x2x9
Front squat
45x3x5
135
185
225
275x1 PR
205x3x6
Lowbar paused above parallel
250x2x6
Double Overhand shrugs
135
225
325xF
275x2x5
SLDL
135
225
315x5
Btn cable extension
120x20
always nice to get a small deload in sometimes!!
Facepulls
120x4x25 PR
Floor press
45
135
185
225
260x1 PR
215x3x7 PR
Feet up bench
165x9/9
1 arm Db btn
20x3x20
Beltless pause squats
45x3x5
135
185
225
285x1 PR
240x3x5
No light front squats today, ran out of time
High block pulls
225
315
405
455
485x1 thought this was a PR, then checked the PR book and found out I did it once before. Oh well, 495 will be a PR next week and was my main goal anyway!
Lowbar squat
45x3x5
135
225
275
325
295x3x4
Bench
45
135
185
225
250x1
225x3x6
Feet up bench
160x2x8
Beltless Deficit dead
135
225
315
375x1
Facepulls
130x15
Pushdowns
100x15
Front squat
45x3x5
135
185
225
285x1 PR
205x3x7
Pause above parallel
255x6
Feet up bench
45
135
185
225
255x1 paused. PR
200x3x5
Regular bench
185x2x10
High block pull
225
315
405
455
495x1 PR
Floor press
45
135
185
225
265x1 PR
225x3x5
Beltless pause squat
45x3x5
135
225
275
295x1 PR
245x3x3
Feet up bench
165x2x10
Plate front raises 4x15
Face pulls 3x20
SLDL
I warmed up for these then decided against it. Lower right side of my back was achey from dismantling an old couch all weekend.
I am happy that I hit some PRs in this workout even though I’ve been off from the gym due to work and travel for about a week. This routine I’ve constructed seems to be working very well.
Bench
45x3x5
135
185
225
255x1
225x7/7/3 lots of reasons for failure to complete the last set lol. I will repeat this attempt next time.
Floor press
185x2x8
Squat
45x4x5
135
225
275
315
300x3x2
Beltless Deficit dead
135
225
315
385x1
Took it easy on most of the heavy singles today due to some aches from work.
Feet up bench
45
135
185
225x1
205x3x6
Db bench
60sx15
70sx10
80sx8
Front squat
45
45
135
185
225
275x1
215x3x3
High block pulls
135
225
315
405
455
505x1 PR might have maxed these out now
Barbell row
135x15
185x10
French press
30x15
40x15
50x15
Lat pulldowns
1x15
Yesterday’s workout
Floor press
45
135
185
225
245
275x1 PR
225x3x6
Lat pulldowns 3x15
Feet up bench
175x2x8
Beltless pause squat
45
45
135
225
275
305x1 PR
245x3x4
SLDL
135
225
315
365x1 PR
315x3 yikes. Tired out
Did a short accessory workout on my lunch break. This was just kind of a feeler workout to see what the equipment was like at a different gym
Military press
45
65x5x12
Lat pulldowns
?X15
?x5x12
Shrugs and pushdowns 3x10
Db curls and machine laterals 3x10
Another lunch break workout. Trying to make this thing work.
Feet up bench
45
135
185
225
260x1 PR, and that’s gonna be 1RM reached.
205x3x7
Front squats
45
45
135
185
225
275x1 just like last time, this felt heavy. Minor form breakdown so I didn’t go for that 295 PR. Maybe next time if I don’t max on the bench first it will feel better. Or I might just drop the heavy single and go straight to volume. I do need to find a way to save time, because I’m already supersetting my squat and bench in these workouts. Back off sets:
215x3x4
Hammer curls
20sx2x20
25sx20
Side raises
25sx2x20
1x12 (no rest, ran out of time)