Have you tried reverse lunges instead?
No ill give those a try.
1 Like
Bench
45x12
95x5
125x5 165x5
155x8
195x6
210x4x5
195x5
Bent over row
45x12
95x8
135x8
155x8
155x8
165x6
175x6 or 8 I don’t remember
DB Bench flat
40x15
50x12
65x8
65x5
75x8
75x6
DB Rows
40x12
50x12
65x2x12
75x12
85x8
Scrape the rack press
45x12
65x3x8
75x8
85x6 partials at top
Shrugs all sets above 225 with straps
45x12
135x12
225x12
315x2x8
315 10 sec hold
Face pulls 5 sets I don’t know the weight 12 reps
Few curls and overhead extensions half ass hate training biceps never liked it, but I can handle triceps work
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Lower-body With a Posterior emphasis
Squats
Have problem with going too low so spread stance to 3-5 inches outside hips width
45x5
135x5
185x3
225x1
245x2
275x1
300x1 felt great RPE 7 need to bring camera to see depth
225x3
deadlift
Never liked deads short arm just not build for this
135x5
285x3
185x3
225x3
245x3
RDL
45x10
135x6
155x
165x6
165x6
185x6
195x6
205x6
Rack pulls
135x5
185x5
225x6
275x6
295x8
Hip thrusts
45x8
135x8
155x8
165x8
165x6
Ab Work
3 sets of each 8-10 reps
weighted decline crunches
Barbell rollout
Pallof Press
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Tried sumo deads ? If you have trex arms sumo could be the way to go.
Tried them and never really liked them
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In for progress
2 Likes
Thanks
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Upper-Body sore and tired so keep it short
Bench
45x12
95x5
135x3
155x8
195x6
210x3x5 RPE 9-9.5
195x2x5
Penlay Rows
135x8
155x8
155x8
165x8
Close Grip BP
135x6
135x6
155x6
165x8
OHP
45x12
65x10
65x10
70x10
75x10
85x10
Called it a day and played some pickup basketball
After seeing duketheslaya’s goal list I thought I should see some for myself
Bench 300lbs
Barbell row 225 for 5
12 Pulls-Ups
DB Bench 100s for 8
Squat 405
Front squat 275-300
Get my Trash deadlift to 375-405
Lose 10lbs of fat
and maybe a few other things I can’t think of
2 Likes
More goals
200+ Power clean
150+ Power snatch
500+Rack Pull above knee
BW OHP 165-185 I’m a wrestler so weight is kinda every where in season
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Its awesome you are setting some goals but dont try to tackle to many things at once. Keep up the good work man.
I Know so I try to get some that go together such as Like bench and OHP,
Squats deads and oly lifts, row, and pull-ups
1 Like
Upper body
Bench Press
45x15
95x6
135x3
155x8
190x6
205x5
215x3x4
205x5
Bent-over row
45x15
95x8
135x8135x6
1558
165x10 w/straps
175x10 w/straps
185x8 w/ straps
Need to work on grip will add some farmer walk and hangs
Close-Grip Bench
added squat pad shorted ROM a little, and plates under feet which helped a lot
135x6
135x6
155x6
165x6
175x6
OHP SS/ Pull-Ups
65x10 3 PU
65x10 3 PU
70x10 3 PU
75x10 4 PU
85x10 4 PU
Band Pull apart during rest
Lat Pull-Down
65x10
85x10
112.5x10
120x10
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lower-Body
Squats
45x5
135x5
135x5
185x3
225x5
245x1
275x1
295x1
315x1 Belted
315x1 Beltless
315x1 Belted
275x2
245x2x8
Bulgarian Split Squats (Per Leg)
BWx8
40x8
50x8
60x8
Good Morning
45x10
65x10
95x10
115x8
Single Leg RDL
25x3x8
want to get better at these
Leg Press
180x15
180x25
270x25
260x25
Decline Sit-ups
25lb plates 4x10
Just wondering how do people feel about trap bars deads replacing straight bar deads?
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Pretty good for folks with lower back issues.
The old gym I used to go to had them.
They do stress the knees a bit so take that into consideration. Personally I like them, and I’d do more of them if my gym had them.
The do also get the quads involved to an extent as well.
I’d say go for it if you wish to.
ok my gym doesn’t have one so I emailed the gym asking about them purchasing one as regular deads kill my lower back, also thinks of changing gyms but as I’m only 15 most gyms won’t let me work out alone, I’ll probably save up to buy one.
2 Likes
Yea it would make sense to invest in one
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Bench Press
45x10
95x5
135x5
155x8
190x6
205x5
215x2x4
205x6
190x8
Chest Supported Row DB
35x10
40x8
40x8
50x8
50x8
Squat
45x5
135x1 Breathing squat
135x2 one normal one breathings
185x3
225x3
245x1
275x1
300x1
300x1 belted
315x1 belted
275x2
Close grip bench with a pad
135x8
155x8
165x6
175x3
185x3
OHP SS with Pull-ups
80x10 PU 3
85x8 PU 3
95x6 PU 4
115x4 PU 4
140x0
140x1 RPE 10 PU 4
Bent-Over Row
135x8
155x6
155x8
165x6
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