left my chains in my dads car and he wasn’t home so no chains today
2 board
205x3
225x3
245x3
255x3
255x3 wasn’t too bad but I didn’t feel like pushing it today
cg 2 board
205x3
225x3
225x3
235x3 wasn’t that bad either
incline skull crushers
I don’t like these, they feel crappy on my wrist
meadow rows and the hammer strength pull down machine for back work
5x8 on both. I really need to step up my back work
squat
285x1
295x1
295x1
295x1 My squat sucks, I need to re-evaluate it.
gm
185x3
205x3
205x3
205x3
front squat
185x2x6
abs and t spine mobility work.
next training cycle is going to be pause squats, I need to work on staying tight in the hole. I also need stronger abs. Like, a lot stronger
Bench
235x3
235x3
235x1
floor press
225x2
225x2
225x2
235x1
bb row
185x3x5
deadstop db row
85x8
100x15
pulldown
Im deloading. My lifts are shit amd I have a few ideas of what im changing for the next cycle
just deloading for a few days
deload over
pause squat
225x3
225x3
225x3
235x3
235x3
235x3
deficit conv deads
265x2
265x2
265x2
265x2
285x2
295x2
abs
gonna try cgbp as my main movement this training cycle
cgbp
205x6x3
paused incline
185x6x2 i’m undecided on this movement. it makes my shoulder feel meh
rows and more rows
sumo pulls
315x3x2
285x3x2
i feel incapable of sitting my butt back on these or conventional pulls
low box zercher squat
185x6x3
my core is so weak. these kicked my ass
band bench
175x6x3
didn’t have a spotter so i didn’t want to go too heavy
band 2board
185x2
205x4x2
215x2
these were pretty sick. I love using a 2 board.
chest supported row-face pull-pull up circuit
did this 4 times.
all in all a good day.
squats sucked
225x5
225x5
225x5
attempted gms couldn’t even get 185x5 so i just shut it down
today
paused cgbp
185x5x5
not bad. I keep sliding all over the bench after my first rep.
ohp
95x2x5
105x5
115x2x5
slight incline db bench ss with meadows rows
conv deads
275x3
295x3
295x3
295x3
295x3
conc gm
185x3x2
205x2
225x2
back extensions and planks
band bench doubled minis
155x5
155x5
165x5
165x5
175x5 (had no spotter available)
cg 2 board
205x5
225x5
205x5
205x5
215x5
chest supported row-HS pulldown-band pull apart circuit.
did this 4 times
pause squat
225x4x3
235x3
255x1 2nd rep i kinda fell back in the hole onto the pins…
255x3
gm
185x5x4 easier the more i did
weighted planks
worked up to 70lbs on my back for a 20 one thousand count
cgbp
205x3
205x3
205x3
215x3
225x3
225x3
dead bench
185x6x1 30s rest
slight incline db bench
60’sx3x12
back work
got 2 hours of sleep the other night.
conv dead
305x4x2
275x2x2
zercher box squat
135x3
185x2
205x2
225x1
245x1
265x1
275x1 thought i died after this one.
band bench (doubled minis)
185x6x2
floor press
185x2
205x2
205x2
225x3x2 last set was the easiest by far
smith jm press face pulls and pullups
decent day
cgbp
225x4x2
incline bench
205x3x2
205x3
back and db work
band bench
185x2
185x2
195x2
205x2
2 board
265x3x3
bb extensions 5x10
back work and pushdowns
been a hectic week with work next week should be better for everything
paused cgbp
worked up to a max single
185x3
205x2
225x1
245x1
255x1 PR this was freaking awesome. This is the most I have ever hit in any kind of bench press so hopefully my regular grip is more than this
paused incline bench
185x1
205x1
225x1
235x1 PR good day today
db bench ss with chest supported rows
band bench
185x1
195x1
205x1
215x1
225x1
floor press
225x2
245x1
225x1
225x1
225x1
cg floor press
185x2x6
face pulls and other back work
new training cycle started today
pause bench
205x5x5
incline bench
175x4x5
dear god i suck at anything more than a triple.
back work