Wednesday - Back and touch-up legs
A1. Single-Arm BB Rows - 3 x 6 w/ 50 lbs in plates
A2. Meadows rows - 3 x 6 w/ 50 lbs in plates
B. Neutral Grip Chins
8 x Wide
8 x medium
6 x close
C. Meadows Pull Overs, 3 sec negative
3 x 10 w/ 25 lbs
D. Chaos Pvc Rows
3 x 6 w/ 90 lbs
Rested 1 hour (aka took my gf to work)
Came Back and did:
A. Banded Leg Curls - 4 x 10 w/ 20 sec rest between sets
B. Sumo Romanian Far away banded deads - 3 x 10 w/ 135 and red bands
C. DE Squats
5 x 5 w/ 135 on a box 1 inch above parallel
D. Single-Leg Squats to a high box
2 x 10 per leg
All and all a great back session and a decent leg session.
Just a split update for anyone who gives a shit lol:
Monday - ME Lower hams, lower back
Tuesday - ME Upper shoulders triceps, upper back
Wednesday - Back and touch-up legs
Thursday - “OFF”
Friday - Legs high volume (quads, hams, glutes, all good stuff)
Saturday - Mil Press triceps, shoulders, Upper back
Sunday - “OFF”
Just a decent split letting me get in some volume for legs and still leaving enough wiggle room for everything else. On my off days ill do stuff that bores me to do: abs, calves, biceps, ect, prowler, recovery work, ect.
Monday - ME Squat
A. Chain Gang Squats
Dont remember the progression but eventually hit:
325 x 3 (225 in plates, 80 lbs in suspended chain, 20 lb swinging from band)
2 x 1 w/ 355 (255 in plates, everything else the same)
2 x 6 w/ 245 (145 in plate…ect…)
In ace briefs
B. Mid Shin Mat Pulls
3 x 6 w/ 275
295 x 3
315 x 2
335 x 1
C. Chain Single Leg Lunges
3 x 10R/10L/10R/10L w/ 20 lbs
All she wrote! Hit some kind of big PR on squats, kept the pulls lighter to work on keeping my back tight. Lunges to finish off my legs, yep sounds about right!
Tuesday - ME Bench
A. Close-Grip Bench (about an 1" from smooth)
Bar x 8
95 x 6
135 x 5
165 x 5
185 x 5
205 x 5
235 x 5 (some kind of PR)
255 x 2 (tie pr, but no butt lift this time!)
B. 3-Board Press
185 x 3
205 x 3
215 x 3
C. Reverse Band Close-Grip Bench with doubled ligt bands
2 x 6 w/ 225, 225 x 5
D. Modified EZ Bar Extensions - 40 x 12, 2 x 10 w/ 40
Training waaaaay to late here. It is sickening how late, still very happy with the close-grip today! I see some big bench numbers (relatively speaking) in my near future.
Friday - DE Bench
A. Speed Bench w/ Fat Bar and 1 chain PS
3 x 3 w/ 135 w/ close-grip (index finger inside of smooth)
3 x 3 w/ 135 and medium grip (thumb away)
2 x 3 w/ 135 and wide-grip (pinkies on rings)
B. JM Press off Foam Board
Worked up to 4 x 6 w/ 115
C. Single-KB Modified Extensions - 3 x 10 w/ 50 lbs
D. Incline Tate Press - 3 x 12 w/ 25s
E. DB Swings - 25 lbs x 25, 30, 35
F. Seated Single-KB Press - 30 x 15/arm, 2 x 12 w/ 30
Felt slow and tired this session because I have a head cold…good pump though,.
Saturday - Back Stuff
A. Deads
135 x 3
225 x 3
255 x 3
275 x 3
295 x 3
315 x 3
335 x 2
355 x 2
385 x 1 <30-40 lbs off a max without any psych a head cold
B. Plate Shrugs - 5 x 20 w/ 45 lbers
C. Semi-Upright Upper Back rows - 4 x 8 w/ 135
D. Head Supported Bent Over Rows - 3 x 10 w/ 135
Monday - ME Squat - First Day of New Cycle
A. Banded Box Squats
130 100 lbs of band tension
5 sets of 3
Box height at parallel, loose briefs on w/ waist support down
B. Olympic Style Back Squats
95 x 8
135 x 8
4 sets of 8 w/ 165 (all no lockout)
C. Close-Stance Front Squat
65 x 12
75 x 10
85 x 8
95 x 8
Tuesday - ME Bench
A. Fat Bar Floor press w/ 1 chain per side
2 x 8 w/ 65
2 x 5 w/ 115
135 x 3
155 x 3
175 x 3
195 x 3
205 x 3
220 x 3 ← Some kind of PR added a 4 board and closened my grip
Did:
4 x 6 w/ 155
B. Incline Fat Bar Press
115 x 8
3 x 8 w/ 135
C. High Pulls - 4 x 8 w/ 135
later that night
A. Band Pushdowns - 2 x 20
B. Dicks Press - 65 x 12, 75 x 10, 85 x 8, 95 x 5, 45 x 20
C. Chins - 3 x 8
Tuesday - ME Bench
A. Bench Press
Bar x 8
95 x 6
135 x 5
165 x 3
195 x 3
215 x 2
225 x 2 added blue reverse bands
225 x 3
275 x 3
295 x 3
315 x 3
335 x 3
B. Close-Grip Reverse Band Bench, No touch (paused 4" off chest) 4 x 8 w/ 225 <—these were brutal
C. Rolling DB Extensions - 10 sets of 6 w/ 25-30 lbs (mostly 30 lbs)
D. Db Swings
25 lbs x 25
25 lbs x 30
25 lbs x 30 10 x 8 full reps
E. Seated face pulls - 3 x 8 w/ 60 lbs
F. Single-Arm Lat Pulldown - 50 x 8/arm, 2 x 8 w/ 60
Brutal session for triceps today, the low unrack on the raw bench just brutalized them and by the time i got to the reverse band bench and reverse band glose-grip bench I was just toast.
My elbows are bothering me so luckily I had 10 sets to get used to it on the rolling extensions lol. I feel like I got some decent work in today…
Wednesday - Back and Shoulders
A. Deads against 80 lbs of chains
135 x 3
185 x 3
220 x 3
270 x 3 put on king deadlifter
2 x 2 w/ 310
B. Plate high Pulls
25s x 12
35s x 10
2 x 8 w/ 45s
2 x 15 w/ 25s
C. Semi-Upright Close-Grip Barbell Rows
4 x 8 w/ 135
D. Pull Ups - 2 x 21’s
E. Close-Neutral Chins w/ feet up - 4 x 6
F. Band Pull Aparts - 2 x 15 w/ close-grip, 1 x 15 w/ CG 12 w/ Medium-Grip 12 w/ purple band
G. High Incline Seated Barbell Press
45 x 12
75 x 12
95 x 5
105 x 5
3 x 5 w/ 115
H. Plate Front Raises Overhead - 3 x 12 w/ 20 lbs
Volume may have been a bit to much today, I am not sure but we’ll see. I am only 1.5 weeks out from a deload so if I have been doing too much beyond my capacity it’ll all be shortly rectified. Shoulders are definitely a little toasty though…
Monday - Bench (First day of new cycle with programming and diet with a BIG Guest)
A. Bench Press
Bar x 8
95 x 6
135 x 5
5 x 10 w/ 155
B. Incline Bench
115 x 10
125 x 8
135 x 6
C. DB Bench
50 x 10
60 x 8
70 x 7
D. Close-Grip Incline Press w/ bands around wrists
95 x 10
115 x 8
125 x 6
E. Rope Pushdowns
50 x 10
60 x 8
70 x 6
I am not going to drop the name of the guy coaching me because I am not sure if he’d be cool with me posting my training without his knowledge, even though he is a very nice and helpful guy. All I’ll say is he’s been big over at elitefts for quite awhile. Decided to hire him for his services because my training and gains were going nowhere, and I am far better off getting someone who knows what their doing for some cash rather than screw around and watch my total and size go nowhere!
Thursday - Shoulders
A. Seated Fat Bar Press
2 x 10 w/ 65
95 x 5
115 x 5
135 x 5
155 x 5
4 x 10 w/ 115
B. Seated DB Cleans
25 x 15
30 x 12
35 x 10
C. Standing Single-Arm Lateral Raises
4 x 15 w/ 15 lbs
D. Bent-Over Lateral Raises
10s x 15
15s x 12
2 x 10 w/ 20s
E. Barbell Shrugs
185 x 15
205 x 12
2 x 10 w/ 225
Decent session today. Great pump and I am not sure but I think 155 x 5 is a PR. The plan was only to do 5 x 10 but I hadn’t seated overhead pressed in so long that I had to see where my strength was first.