Deads: worked up to 5x5@305#.
OHP: 8x5 @ 135#
Supersetted.
Bjj
One arm ohp: 5x5 with 70# DB
Goblet squats: 5x20 with 70# DB
Deads: 315x5, 325x5, 335x5
OHP: 135# 5x5
Squat: 275x5, then 5x1, every 30 seconds.
Bench: 215x3, 215x2, 215x1, 185# 3x5, all paused reps.
Barbell curls between sets.
DB clean and press: 3x10
Reset after each rep.
75# and 70# DB.
Deads: 325x8, 345# 3x1
OHP: 5x5@ 135#. Last set did clusters for another 5.
145# 5x1 rest pause
Squats: 265x8 (PR), 255# 4x2 (cluster sets).
Bench: 215# 3x3, 185# 3x5
Bjj
Great workout. Still working on calisthenics most days at home. Close to hitting a planche, handstand, and handstand push-up. Daily single leg work as well.
Deads: 325x1, 345x1, 365# 2x2, 345x3
OHP: 135# 5x5+3+3(last set was clusters). 155# 6x2.
Good workout.
Bjj
Squat: 280x5 (PR), 5x5 @ 205#. CAT squats. Felt good.
Bench: 215# 3x3 all paused. 3x5 @ 185#.
Lat pulldowns.
Everything feels very solid right now. Not sure if this is because of the hard 5/3/1 work I did for months or just the right amount of volume.
Does super compensation last for months?
Changed log name. Right now I am trying to work up to a PR set most days, then do backoff work either at 90%+ or drop down for the speed volume stuff. Still doing daily calisthenics bodyweight assistance at home. Calisthenics at home comprises of single leg lunges, planche work, handstand work, pullups, l/v sits. Bodyweight right at 153 still.
Deads: 3x8 @ 315#.
OHP: 6x5@ 135#
Squat: 285x5(PR), 205# 5x5
Bench: 205x5, 205x4, 205x5 (not paused on last set). 185x5, 185x4.
Bjj
Deads: 325x1, 345x1, 365x1, 385x1, 405x1 (PR), 345x2, 325# 3x3.
OHP: 155# 7x2(?), 135#x8+2+2+2+2.
Hit my all time deadlift max. Pretty cool. Was somewhat of a grind but did not hitch at all.
Bodyweight 154#.
Next end of summer goal is handstand push-up. Very close to it. Also am close to a planche.
Squat: 225x5, 245x5, 265x8, 205#5x5
Bench: 3x3@215#, 185# 5x3
DB clean and press: 10x3. Worked out from home with a 70# and 75# DB.
DB squat: 2x10. Not easy with those two DBs.
1 Like
Deads: 315# 3x8
OHP: 135# 5x6. 2x5.
Zottman curls
Squat: 265x9 (PR), 205# 5x5
Bench: 5x5 @ 205#.
OHP: 135x10, 115x3, 95x6 drop set
Deads: 335x6(PR), 285x5, 235x5 drop sets
Chins/neutral/pull ups: 15/4/4
Airborne lunge: +10# 15 per leg
25 barbell curls
38 minutes
One arm barbell row: 65#x15 per side, 50#x10, drop set.
Bench: 215x6 (PR), 215x2, 205x3, 185x4 rest pause/drop sets
Squat: 270x6, 270x2, 270x1 rest pause
30 minutes
OHP: 140#x10(PR), 115x4, 95x5 drop set
Deads: 335x6, 340x3, 340x2
Overhand/neutral/underhand:+20# 8/4/3, 8/3/3
Airborne lunge +20# 12 per leg