Sept 29 2017
Speed Bench
10 x 2 @ 165
Band Pushdown
3 x 50
Oct 2 2017
Modified Rack Pull
Lazy lifter warmup
225 x 3
275 x 3
315 x 2
365 x 2
405 x 1
455 x 1
500 x 1
Squat
135 x 3
185 x 3
225 x 3
245 x 3
285 x 3
RDL (no lockout)
135 x 20
155 x 20
185 x 15 x 2
Oct 3 2017
CGBP off rolled towel
135 x 3
…
225 x 3
250 x 1
260 x 1
Savickas Press
Bar x 10
65 x 10
95 x 10 x 3 (rough)
Plate pullover w/ bodyweight trim extension off bar
4 sets w/45 lb plate
Shrugs and some curls
After doing a little thinking about programming and how awful my bench is in relation to squat and deadlift I am going to try and up frequency to three times a week (just bench). The plan will be to run 5/3/1 for bench at 90% TM but run 5s on day 1, 3s on day 3, and 1 on day 5 while still hitting ME lower/DE lower on same days. So itll look something like this
(TM - 250)
Day 1 - 5s bench w/ light rows and db laterals
Day 2 - ME Lower
Day 3 - 3s bench
Day 4 - DE Lower
Day 5 - 1s Bench w/ chins and light curls
My bench has sucked ass for at least a year and a half so I need to switch it up bc whatever Im doing isnt doin shit lol rant over
Plan is to start Monday next week but continue on with lower body programming as my deadlift has not hit a wall yet
Oct 9 2017
Bench 5s (all reps paused)
150 x 5
170 x 5
195 x 5
Superset
Band pushdown x 20
Plate lateral x 20 (10 lb)
Did until I had a good pump
Oct 11 2017
Bench 3’s (paused)
160 x 3
185 x 3
205 x 3
Bent Rows
135 x 10
160 x 10
185 x 8
205 x 5
Band pushdown x 120 reps totalstrong text
Oct 16 2017
Been super slack on posting workouts here.
Bench 5’s (all paused, PR set TnG)
Bar x 5
95 x 5
135 x 5
150 x 5
175 x 5
200 x 5 (3 TnG - PR set)
Superset - 6 rounds/max reps last set
Chins - BW + 25 x 3 reps/ last set - 12 reps @ BW
Strict Barbell Rows with slow con/ecc - 135 x 3/ 135 x 13 last set
Superset - 4 sets
10LB Plate Lateral - 20
Band Pushdown - 20 slow/20 fast
Oct 17 2017
Squat
135 x 3
185 x 3
225 x 3
245 x 3
275 x 3
300 x 3
Front Squat (paused x 7 sec)
185 x 3 reps x 3 sets
Ab rollers x 3 sets
On a side note feeling tired as hell and congested after getting a flu shot last Friday. First time getting one since we have a little one on the way due in December.
Oct 18 2017
Bench 3’s (all paused)
Bar, 95, 135
170 x 3
195 x 3
215 x 3, plus 1 TnG
Superset
Plate Laterals 10lb x 20/20/20
Bar Curls 45 x 10/55 x 8/65 x 6/65 x 6
Oct 20 2017
Bench 5/3/1 (paused)
Bar, 95, 135
175 x 5
200 x 3
225 x 1 (5 sec pause)
3.5" Block Pull (on a 45lb bumper and 35lb iron plate)
135 x 3
185 x 3
225 x 2
275 x 2
315 x 2
365 x 1
405 x 1
455 x 1
505 x 1 (PR)
Block Pull PR
Oct 23 2017
High Bar Squat
135 x 3
185 x 3
225 x 3
245 x 3
275 x 1 (put belt on here)
300 x 1
315 x 1
Bench 5’s (paused)
bar, 95, 135
155 x 5
185 x 5
205 x 4, 1 TnG
Rows
135 x 10
155 x 10
185 x 8
205 x 6
Oct 24 2017
Squat
Bar x 3
135 x 3
185 x 3
225 x 3
245 x 2
275 x 1 (belt on)
300 x 1
320 x 1
Oct 25 2017
Bench 3’s (paused)
bar, 95, 135
170 x 3
190 x 3
215 x 3
BW Chins
15/12/10
Oct 27 2017
Bench 5/3/1 (paused)
bar, 95, 135
170 x 5
190 x 3
230 x 1
Oct 30 2017
Squat
135 x 5
185 x 5
225 x 3
240 x 12
225 x 12
205 x 16
RDL (no lockout/no touch)
135 x 5
185 x 5
225 x 8 x 3 sets
Leg Lifts - 3 x 10
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Halloween 2017
Bench
Warmup (bar, 95, 135, band shoulder dislocates)
165 x 12
155 x 12
140 x 21
Push Press
100 x 12
135 x 8
135 x 8
Band Pushdowns
100 reps
Supposed to hit deadlifts today but my legs are sore as hell after mondays high volume. Those non touch non lockout RDLs absolutely roasted my glutes and hamstrings.
Been thinking about the planned workout for today for a while… gotta get mentally prepared for working up to a 12RM on deads. My hamstrings are still super sore.
Nov 2 2017
Deadlift (cardio)
95 x 5
135 x 5
185 x 5
225 x 3
275 x 3
315 x 3
365 x 12
Front Squat
135 x 8
165 x 8
185 x 8
1/4 front Squat holds (10 sec)
315 x 1
335 x 1
365 x 1 (literally couldn’t breathe)
Abs and lunges
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