Multi Year Training System

Training Logs
244

Yesterday

Sumo Squat
250x5

**Assistance Work **
Seated GMs
Reverse Hyper
Lat Pull Downs

3 Likes
245

Decided to punish myself since im back on my depression state.

Squat:
505

Bench:
335

Dead Lift:
545

5 Likes
246

You made that deadlift look easy. Nicely done!

1 Like
247

Training Breakdow

Lower Body Weakness:

  • Lower Back
  • Abs
  • Hips

Upper Body Weakness:

  • Shoulders
  • Chest

Training Protocol:

  1. Will consist of doing 7 out of 10 weeks of Good Morning variations.

  2. 60-85% wave pendulum for DL

  3. Squats will be done in 5x5

Warm Ups
Sled walks
Ab Pull Downs

Pinned GM + 240lb Band tension
295x3

Assistance Work
Seated GMs
Shoulder Rotation
Ab Pull Downs

20230909_062342
20230909_0623421920×2560 745 KB

4 Likes
248

240lbs of band tension is disgusting…great work !

249

Yesterday

Seated SP + 100lb band tension
185x1

Assistance Work
Incline DB Bench
Side Laterals
Pull ups
Dips
H. Curls
Face Pulls
Forarm curls
Side bends

20230910_084922
20230910_0849221920×2560 489 KB

Today AM

Wide Grip Bench
135@6×6

Assistance Work
DB Fly
Shrugs
Farmer walks

2 Likes
250

SSB Box Squat + 160lb Tension
250@5x5

Sumo DL
325@15x1

Assistance Work
Seated GMs
Leg Extensions
Shoulder Rotations
Ab Pull Downs

3 Likes
251

Note
Had to skip DE upper as all week I was pulling 300lb hoses all day for three days

SSB Pinned GMs + 240lb band tension
315x2

Assistance Work
Seated GMs
Belt Squats
Belt Walks
Leg Extensions
Ab Pull Downs

20230917_074515
20230917_0745151920×2560 372 KB

2 Likes
252

Incline Bench + 80lb band tension
225x1

Assistance Work
Incline DB bench
Side Laterals
Pull ups
Dips
H. Curls
Forarm curls
Face Pulls

20230917_145524
20230917_1455241920×2560 625 KB

4 Likes
253

Will get to everyones log tomorrow!!

SSB Box Squat + 160lb band tension
275@5×5

Sumo DL
355@13×1

Assistance Work
Seated GMs 225@3×10
Leg Extensions
Shoulder Rotation
Scrunches

Note:
Felt like a gym alpha as I took most peoples benches to do strict seated Gms to target the lower back which is now smoked and feels good.

5 Likes
254

I now picture you walking around after the set with your lats flared. LOL

255

1st AM Session

Wide Grip Bench + 80lb tension
170@9×3 w/45 seconds rest period

Assistance Work
Floor Press
Side Laterals
Pull Ups
Dips
H.Curls
Forarm curls
Face Pulls
Side bends

2nd AM workout

Box Squat +240lb Tension
405x1

Assistance Work
Seated GMs
Shoulder Rotation
Leg Extensions
Ab Pull Downs

1 Like
256

Update

Will be able to train 7 days a week now as I had to strp down from coaching football. I am also in the process of doing an interview here in about 30 minutes that would put me on straight shift.

Goal is to get the job and start a morning crew.

1 Like
257

Belt Walks
95@4x25

Belt Squats
120@3×10

Reverse Hyper
BW@4×10