Tuesday - Day 1 - Upper
Feet Up DB Bench:
15x130s - PR. Couple in the tank
12x135 - Standing OHP
Cable Lateral Raises - Attached to Forearm:
Cable Cross Lateral Raises:
Band OH Triceps:
Hanging Leg Raises:
3x15 - Moved up from knee raises
Plan was to start back at 3x10x125s for DB bench, but I didn’t realize the gym doesn’t have that weight. So up to the 130s it was. I started pressing them and it was easy, so I jumped to the 3x12+ week and was pretty conservative still. Very happy with the progress there.
The lateral raises with the forearm attachment was me trying to feel my delts working more. I had a dip belt attached to the cable and slid my forearm into it. It made is so the movement was more like the lateral raise machines where the elbows are pressing up into pads.
Wednesday - Day 2 - Lower
Conventional Deadlift w/ Belt/Straps:
Squat w/ Belt:
5x405 - Not bad, just uncomfortable
Belt Squat w/ 5 Ct Eccentrics:
3x10x180 - Wow these are tough
A1 | Hypers:
15/15xBW - Single leg
A2 | Machine Lat Pulldown - Unilateral:
Alternating Single Leg Calf Raise - No Rest:
Deadlift plan was to increase the 5s weight if it felt good, but it wasn’t feeling light, so I just stuck with the previous wave’s weight. No big deal. Squats felt much better than they had over the last couple of months. I will continue to work Hatfield squats since they may have been the reason for it.
Those slow eccentric belt squats are brutal, I think I will add those in more often. Should help with hip/knee control along with the hypertrophy benefit of eccentric training. I will be going home for the next 3 weeks, so I won’t be able to do them until then.
Should be interesting to see how much different bodybuilding is when alternating gyms. Powerlifting is a pain in the ass, but now I can just chase that puuuump.