5/21/17-5/28 training

Monday: Paused bench: 255x5 285x3 315x7 285x7 255x8
3x255x5 Larsen.
+ facepulls: 8x55x12

Dips: 3x2platesx8
+ pullups: 3x6

Hammer curls And overhead rope extension

Tuesday: Deadlift: 275x10triples
Rubish raises: 3x135x12 + hanging leg raises 3x10

Wednesday: Ohp: 155x5 175x3 2x205x1 195x6
+ barbell.row: 5x225x7

Incline bench: 3x185x10
+ close grip pulldown: 3x180x8

Db fg alternating curls rest pause 35s for 26 total
Dead stop KB extension rest pause 35s for 37 total

Thursday: Squat: 245x5 275x3 310x8 275x8 245x8 3x245x3paused.
Rubish back extensions: 3x135x12
Leg extensions: 3x145x20

Condensed week since I went away for the weekend.  Strength is coming back on upper body.  Need to work on deadlift form.  Squats felt bad because I deadlifted on Tuesday and two days later I squatted.

5/14/17 - 5/21/17 training.

Monday:
Paused Bench: 235x3 270x3 300x8 270x8 235x10
+ bent over barbell row: 5x225x6

Dips: 4x2platesx8
+ pullups: 4x8,6,6,5

Hammer curls(FG): rest pause to failure 3 times 40 lbs 28 total reps
overhead rope extension: rest pause to failure 3 times65 lbs 30 total reps.

Tuesday: Deadlift: 255x3 290x3 325x11 255x11 touch n  go
Rubish back extensions: 4x135x12
Deadlift stance leg press: 2x3platesx50

Thursday: Ohp(touch chest): 145x3 165x3 185x7 165x7 145x7
+ barbell row: 5x225x6

Incline bench: 3x185x10
+ close grip pulldown:
3x160x10

Supinating curls and decline db extensions to failure.

Friday: Squat: 225x3 260x3 295x8 260x8 225x8
Pause squat: 4x225x3
Rubish raises: 3x135x12 + hanging leg raises for 10 reps.

Notes: not a bad week.  Finally getting back into the swing of things.  I'm still doing my arm day on Saturdays but for Monday and Thursday I'm changing it up to 1 giant rest pause set each to reduce total volume a bit.  The reason being is that I plan on incorporating some more sumax sets on the push days, whether that be the incline bench on overhead days or a flat variation on bench days.  I want to set this up similar to my squat day where I'll do 5 sets on my 5s day, 4 sets on my 3s day and 3 sets on my 1s day.  I also switched out the decline press for the incline press because I feel like the incline press can help with my shoulder strength, which I feel is a big weak point that I'm going to have to deal with if I want my max to stay consistently above 400.

5/7/17 - 5/14/17 training

Monday: Bench: 225x5 250x5 285x9 250x10 225x12
+ bb row: 5x225x6

Dips: 4x2platesx8,8,6,6
+close grip pullup: 4x8,7,6,6

Swiss bar hammer curls(FG): 3x95x6
+ overhead rope pusgdown: 3x60x12

Tuesday: Deadlift: 235x5 275x5 315x12 235x15(touchngo until grip failed)
Pete rubish back extensions: 135x12 185x6 2x135x10
Deadlift stance leg press: 2x2platesx50

Thursday: Ohp: 135x5 155x5 175x10 155x10 135x10
+ facepulls: 5x60x12
Close grip decline bench: 4x225x10
+ close grip pulldown: 4x140x10 slow.
Barbell curl(FG): 3x80x8
+db skullcrusher: 3x40x8

Friday: Squat: 215x5 245x5 275x10 245x10 215x10
Paused squats: 5x215x3
Rubish back extensions: 4x135x12

First week I'm really getting back into it.  Didn't really go to failure on any of my amraps.. left about 2 reps in the tank.  I've still definitely got weaker but my strength will come back fast.

Trying out the back extensions that Pete rubish does with a barbell to really strengthen my posterior chain.  I felt it a lot in my lower back this week.. gonna play around with the technique to try and hit my hamstrings more.  Also put in the deadlift stance leg press to build up the quads.

Squats felt really good this week also.  I tweaked my form a little bit, and put the bar a little bit lower on my back because I've been doing highbar.  The 275 for 10 set was really easy.  I think I was good for 315 for 10 if I wanted to.  I put in pause squats to really work on the form and exploding out of the bottom.  I really think it'll transfer over well.

  All in all it was a good week.  Once I dial in my technique more I can see weights flying.

What happened last week.

So as you can see there's no training log for last week.  It was mostly a fuck around week.  I didn't feel great most of the days and only lifted Friday and Saturday.  Thursday I had an upper endoscopy done to see what was wrong with my stomach and they said I have a little bit of acid reflux since the bottom of my esophagus and my stomach were really inflamed and irritated.  I got some medicine and am feeling a lot better.
This week I'm getting off of the monolith program since i tried it for a week and didn't like It, and going back to what I've been doing, which is a 531 program focused on back work.  Gonna stay on this for the foreseeable future to really gain some muscle and get stronger while working on wresting.