No Rest for the Wicked

Incline bench
Bar
135
185x5
225 5x3

Pullups
10,10,5

Facepulls
3x15

Straight arm pulldowns
3x10

Much more manageable day then the last 2 Wednesday’s.

20 mins on the elliptical

Hanging knee raises
3x10 with 15 lbs DB

Skwaats
Bar
135
225
315x3
365x1
405x1
445x1

Forgot to video but I was told it looked good from a random bro at the gym so it is good in my book. Next stop 5 plates.

Bench
Bar
135
225x3
265x1
295x1
330x1

Close grip
225x12

Ok, I am done testing now and I can go back to training.

Sumo deadlifts
225
315x3
365 3x3

Front squats
Bar
135x5
185x5
225x5
275x5

I moved my feet in on the deadlifts significantly so my feet were under the power rings as opposed to nearly touching the plates and I felt a lot stronger off the floor. I am 6 ft so I am guessing it is more of a modified sumo more than anything but anyways I suck at these, so I am going to try and get good at them.

Rack pulls (at knee)
Bar
225
315x5
385 3x5

Front squats
135
185x5
225x5
275x5

Incline bench
Bar
135
185x5
215 5x4

Pullups
11,10,7

Facepulls
3x15

25 mins on the elliptical

Hanging knee raises + 15 lbs db
4x10

Box squats
Bar
135
225
275x5
315x5
315+light bands 5x3

These were pretty tough and by the time I was done I had no desire to do anything else except take a nap.

Bench
Bar
135
185x5
225x5
255 2x5
255x4 (5 I failed)
255 2x3

Pendlay rows
135x5
185 5x5

Facepulls
2x15

DB press
60x15
70x12
70x10

Pullups
2x10

Was trying to cut my rest periods shorter but did not adjust weight accordingly. Wanted 5x5 at 255. Oh well. The first set was really easy I promise. Also going to try some DB presses for a while at higher reps as opposed to close grip work, hopefully it will help off the chest. I am still doing all pause work unless otherwise noted.

Sumo deads
225
315x3
385 2x3

Front squats
135
185x5
225x10

I woke up late so the session was a little abbreviated. Did I mention I suck at sumo’s?

Incline bench
Bar
135
185x5
225x3
235 4x3

Facepulls
3x20

Dips
2x10
1x20

V-Bar lat pulldowns
3x10

Got a sick pump today. I will try to keep this day as is for a while.

30 mins on the elliptical

Hanging knee raises + 20 lbs db
4x10

Box squats
Bar
135
225 5x3

Bench
Bar
135
185
225 4x3

10 pullups

Just wanted to get something done today. Spent the weekend in the hospital with my brother because he decided he wanted to break his leg in 3 places on Thursday. Kinda ruined our plans for the 4th. Two surgeries later he is still in the hospital and I didn’t do shit all weekend. Oh well back at it tomorrow.

Squats
Bar
135
225
275 3x10

Rdl
135 3x8

I forgot what higher reps in squats felt like. Then I got light headed and almost fell.

Incline bench
Bar
135
185
225x3
245x3
175x12
175x9
175x8

Facepulls
3x15

Dips
10,10,17

Wow my hamstrings were sore today. Pretty sure that means I found something I need to work on (RDL’s).

30 mins on the elliptical

Hanging knee raises + 25lbs
4x10

Box squats
Bar
135 + light bands
225 + light bands
315 + light bands x3
365 + light bands 1x1, 1x2, 1x1
275 + light bands 1x6

The 2nd rep of the double was quite possibly the slowest rep of my life. But I got it damn it.

1st set. I think the point of lifting against bands is to lift fast. Must be doing something wrong.

Bench
Bar
135
185
225
265x4
285x3
315x1
245x8

Pendlay rows
135
185x5
195 3x5 1x8

DB press
65x15
75x13 1x9

Facepulls
3x15

Turns out my long time training partner is a thief, so I am going it alone benching. I did kind of figure a better way to unrack the bar without getting so loose though, that’s a positive.