Will be back to regular training next week. No rep outs or max efforts for a while. Just figured these last 2 weeks were probably the best time to do them.
Back Squat (GS) Leg Ext (GS) Leg Curl for activation
x 7 @ 275 +4 rep PR w/ this weight
x 1 @ 295
x 1 @ 300
x 1 @ 315 (142)
x 1 @ 320 (145)
x 1 @ 325 (147) +10lb all time pr
Honestly 300 felt the worst, and I felt like 330 was there but it would probably have been a hell grinder and I had other training I wanted to do not just reach a true max effort.
Pause Back Squats
2 x 1 @ 255 (was feeling all nice and toasted)
2 x 3 @ 225
Tempo Back Squats
3 x 3 @ 185
16" Rack Pull
x 1 @ 365
x 4 @ 385 (174.5)
16" Rack Pull (Bands)
3 x 10 @ 225
Pause Bench
5 x 1 @ 185 (84)
Tempo Bench
3 x 3 @ 135
Back Ext 1 x 20
1 Like
Strict Press
5 x 4 @ 115
Very difficult couple of sets. The very last rep was the hardest rep of anything I have done in the gym so far. Was supposed to do 112.5 but one of my microplates is missingā¦ againā¦ Hopefully I can find it again before next Monday. If not will just get more creative with progression
Cable Row
1 x 12, 4 x 15
Incline Bench
x 12 @ 115
x 10 @ 155
x 8 @ 115
Z Press 3 x 15 @ 20
Side Raises 4 x 20
Front Raises 2 x 10
French Presses 4 x 20
Band Pullaparts 4 x 20
Shrugs 4 x 20
Deadlift (SS) Leg Curls for Activation
5 x 6 @ 315 (142)
Front Squat
3 x 8 @ 175 (79)
Trap Bar Carry (w/ straps)
3 x 1 @ 320 (145)
Zercher Carry
1 x Til it hurt too much to continue @ 65lbs
Stepups
1 x 20 @ 65 (Each leg)
Back Extensions
2 x 15
Flat Bench
1 x 1 @ 225 (102) +10 lb
2 x 0 @ 230
225 moved well enough I thought another 5 lbs was there. First attempt was a hard flop, it plummeted and I barely got if off my chest but couldnāt move it further. I could tell it was badly misgrooved, waited about 5 minutes and tried again. Second attempt I focused on keeping it in the groove and it blew off my chest and died at my sticking point.
Pause Bench Press
1 x 2 @ 185
Close Grip Bench
3 x 8 @ 155
Tempo Close Grip
3 x 3 @ 135
Strict Press
1 x 10 @ 65
3 x 12 @ 65
Latpulldown 4 x 20
Facepulls 4 x 20
Single Arm Pulldown 4 x 20
Side Raises 4 x 20
Front Raises 2 x 20
Snatch Grip Shrugs 2 x 20
2 Likes
Back Squat (SS) Leg Ext for activation
4 x 6 @ 245 (111)
1 x 8 @ 245 (111)
16" Deadlift
3 x 10 @ 305 (138)
Bench Press
1 x 5 @ 185
Tempo Bench
2 x 3 @ 155
Stepup
1 x 15 @ 95
1 x 6 @ 115
Good Morning 2 x 10 @ 45
Calves 2 x 20
Back Ext 1 x 20
Hope you had a great Christmas Duke!
1 Like
Strict Press
1 x 2 @ 117.5 (53)
5 x 6 @ 95 (43)
Strict Shrugs
3 x 6 @ 435
Cable Row
4 x 20
Incline Bench
3 x 10 @ 125 (56)
Side Raises 4 x 20
Z Press 3 x 15
Front Raises 2 x 10
Rear Delts: a lot
French Press: 2 x 20
Neck Ext/Curls: Couple for a few
1 Like
Fook this took too long.
Deficit Deadlift 1.5" (SS) Leg Curls for Activation
x 4 @ 365
x 1 @ 385 (175)
Deadlift
4 x 6 @ 320 (145)
1 x 7 @ 320 145)
Front Squat 3 x 10 @ 155
Hip Thrust 3 x 3 @ 315
Trap Bar Carry 1 x 1 @ 275, 1 x 2@ 275
Step Ups 1 x 15 @ 95, 1 x 8 @ 120
1 Like
Jerk (SS) Box Jump
7 x 1 @ 140 (53.5)
Clocked my chin once.
Strict Press (GS) Neutral Grip Pulldown (GS) Curl
5 x 12 @ 67.5 (30.6) (GS) 3 x 15, 1 x 10, 1 x 11 (GS) 5 x 10
Close Grip Bench (SS) Various Rear Delt Lifts
3 x 10 @ 145 (66) (SS) 5 x 15
Low to High Cable Fly 1 x 5, 1 x 3 (lel), 1 x 20
Side Raises 4 x 20
Front Raises 2 x 20
More Curls
Back Squat (SS) Leg Ext for activation
4 x 6 @ 250 (113)
1 x 8 @ 250 (113)
16" Deadlift
3 x 11 @ 310 (140)
Stepups
1 x 12 @ 95
1 x 10 @ 125
Band Good Mornings
2 x 25
Strict Press
4 x 6 @ 97.5
1 x 9 @ 97.5
Dumbbell Row
x 10 @ 75
x 10 @ 80
x 10 @ 100
3 x 20
Incline Bench
2 x 10 @ 127.5
1 x 11 @ 127.5
This shit tastic song was playing on the gym radio which I can no longer turn off. Song makes me raaaaaaaage. Barbra Streisand By Duck Sauce With Lyrics - YouTube
Side Raises 3 x 20, 1 x 10
Front Raises: A Bunch of Nonsense
Zpress 3 x 15 @ 30
Facepulls: A bunch
French Press 1 x 30
1 Like
Ooooowoooo woooo oooowoooo ooowoooo
No headphones or earphones then? Missing out mate
My phoneās headphone jack doesnāt work.
Upgrade to Wireless/Bluetooth Headphones?
Probably should do that, might pick some up today. I honestly learned to tolerate most of the music that was played but this song recently started getting played. Also until recently the controls for the radio were left out and I could turn it off and train in silence. Now I need headphones or I am gonna have anger problems.
Bluetooth/Wireless is next level shit. I used to always be destroying my apple earphones by crushing them with plates or tugging them too hard.
Now thereās no way I can wreck my cheapish BlueAnt Wireless ones cos they just hang around behind my head. Also handy because my tights donāt have pockets
Good Music > Pre Workout
Gonna shop around a little bit. Didnāt buy anything but food while at walmart. Going to look around on amazon a bit.
Made some curry-ish dish with some super cheap turkey I got from work last night. Getting ready to expire so I got a 7lb bird for $2, got about 4lbs of meat off it when I broke it down. Needed some stuff for dinner so I went to walmart. Worked out well considering I never really cook that much. Need to start cooking more.
and I agree that good music is better than pre workout, what you listen to mainly?
Lots of genres I guess. Like some songs just get my HR rate up.
Unfortunately thatās not so many so my playlist is kinda old and stale now. 300 Violin Orchestra is awesome but stale now , Hero by Skillet, Linkin Park, Two Steps From Hell and other stuff. Just gets me in the zone
You might like Powerwolf, Alestorm or Sabaton. Really good energy in their songs. All epic. Most of Sabatonās songs are about historical events but its POWAAAAAAH METAL! Alestorm and Powerwolf are on the sillier/not so serious side but still have a hype energy.
1 Like