12/23 training

This was a pretty average week in terms of strength, however my deadlifts and squats felt amazing this week.  With deadlift, something clicked and I found a way to get a lot tighter and with more leg drive off the floor.  It feels like I was stiff legging everything compared to now.  For squats, just more of a sitback and staying tight helped me move more weight for high reps today.  I guess my squat is meant to be more hip dominant, and will relegate a lot of my assistance work to my quads.

Sunday: paused bench: warmup to 225x3 260x3 295x9 260x10 225x10
+ Barbell row: warmup to 5x235x4
Incline DB bench: 4x80x10
+ Rope upright rows: 4x72x10
Incline curls(10-30) + overhead rope(30-50): 50-10

Monday: deadlifts: warmup to 225x5 255x5 285x5 255x5 225x5
Deficit stiff legs: 4x225x5
Kb Bulgarian split squat (offset load): 3x25x10 each leg.. gonna do offset loads this cycle for single leg work.
Seated leg curl: 90 lbs 350 method got 65.  Way too light

Thursday: clean and press: warmup to 135x3 155x3 175x12 155x12 135x12
+ Weighted Pullups: 5x55x3
Dips: 3x2platesx10 1x20 bw controlled
Hammer curls(10-30) + rope pushdown(30-50): 50-10

Friday: squat: warmup to 225x10 235x10 245x10 255x10
Paused front squat: 4x155x5
Kb Bulgarian split squat (offset load): 3x25x10 each leg..
Hack squat machine: 2plates 350 method 55 reps  these were tough after all the other leg work.

Lower body plan

10s weeks: 185x10 195x10 205x10 215x10
195x10 205x10 215x10 225x10
8s weeks: 195x8 205x8 215x8 225x8
205x8 215x8 225x8 235x8
6s weeks: 205x6 215x6 225x6 235x6
215x6 225x6 235x6 245x6

Paused front squats: 4x5
Bulgarian split squat: 3x8
Hack squat machine: 350 method

Deadlift: 5s pro 315 TM
Deficit stiff leg deadlifts: 4x5
Front squat grip reverse lunge: 3x8
Seated leg curl: 350 method

This squat plan I had success with before, and thinking about doing it for a more prolonged period.  The deadlift is something I will try.

12/14 training

This week went pretty good.  Still trying to figure out my lower body, because my squat day crashed and burned right in front of my eyes on Friday.  I think the plan is going to be to use 5s pro for squat and deadlift with low TMs and go from there.  Probably 300 for deadlifts and squats and go from there.  Will be a separate post of the new routine for them.  On the bright side, I had a good top set of bench this week, and a PR on my top set of OHP.

Sunday: paused bench: warmup to 225x5 245x5 275x12(almost 13) 245x10 225x9
+ Barbell row 5x225x5
Incline DB bench: 4x75x10 slow
+ Rope upright row: 4x72x10
Incline curls(10-30)+ overhead rope(30-50): 50 40 30 20 10

Tuesday: glute warmup
Deadlift: warmup to 3x315x3 3x245x8 deficit stiff leg.
Paused Front squat: 4x155x6
Front squat grip reverse lunges: 3x65x8 each leg

Thursday: clean and press: warmup to 125x5, 145x5 165x15(probably a PR) 145x12 125x12
+ Weighted Pullups: 5x45x4
Weighted dips: 3x2platex10 slow, bwx20
+ Kirk shrugs: 4x225x10
Hammer curls(10-35, no 25) + rope pushdown(30-50): 50-10 reps

Friday: glute warmup
Squats: warmup to 275x5, 195x5 225x5 250x5 225x5 195x5.... 275 for a 5x5 wasn't happening today.. probably the front squats from Tuesday. Gonna implement  5s pro with a 295 TM to get some volume in on my shitty squats.
Paused let press: 4x3platesx20

12/9 training deload week.

Tried a bunch of different exercises this deload.  Also finished school for the semester this week, so I believe this deload was well warranted.  I'm going to be doing the paused front squats instead of normal ones because I like how they feel.  My last exercise on deadlift day will probably be some type of hip extension movement, probably back raises.  Will be doing bad girl work for 3 sets of 20 everyday I'm at the gym as well, and do my daily core/glute workout for the 6 weeks to see if there's any improvement. 

Going to be starting at a 325 TM for bench, 315 for deadlift triples, 195 OHP TM, and 275 for the 5x5 on squats and go from there.  I really think if I address my core and glute issues my lower body will be the strongest it's ever been.

Monday: bench: warmup to 245x5 275x3 315x1
+ Barbell row: 3x245x3
Incline DB bench; 2x70x10
+Upright rope row: 2x65x10
Incline curl(10-15-20 lb) + rope overhead extension(30-35-40 lb): 50-40-30 reps.

Tuesday: deadlift: warmup to 5x275x3
Paused front squat: 2x135x8
15 Ab wheel reps from knees.

Thursday; clean and press: 135x5 165x3 185x1
+ Pullups 3x10
Dips: 2x20
+ Kirk shrugs: 2x185x10
Hammer curl(10 15 20) + rope pushdowns(30 35 40): 50 40 30 reps.

Friday: bad girl machine 3x130x20 slow
Squats: warmup to 3x225x5
Good morning: 2x65x10
Weighted hyperextension: 2x135x8

12/2 training

Good way to end my first 6 week cycle.  Bench should be back to where it was after the end of the next cycle.  I like doing this run the rack type deal for my arms, they've been sore all week until today.  Good mornings felt great for my erectors and hamstrings.  Hit big numbers on my overhead press, probably from a lot of weight gain recently.  I think it ties a PR or is 5 lbs off .  Dips felt hard but rightfully so after that OHP.  Squats and deadlifts continue to feel iffy for me, but I'll have a chance to work on them this deload week.  I'm cutting volume in half and weight down a bit for this deload week while also introducing the changes to my assistance work.  Kinda excited about it.

Monday: paused bench: 240x5 270x3 305x8 270x10 240x10
+ Barbell row: 5x240x3

DB incline: 4x95x8
+ Rope face pull: 4x50x15

Incline curls: 50 40 30 20 10 reps with 10 15 20 25 30 lbs
+ Overhead rope: same thing with 30 35 40 45 50 lbs

Tuesday: deadlift: warmup to 3x305x3 3x255x6 stiff leg deficit.
5x120x10 leg curls
90x100 leg extensions

Thursday: clean and press: 140x5 160x3 180x11 160x12 140x12
+ Kirk shrugs: weight + 50 5x10
Dips: 3x2.5platex10 bwx20
+ Rope upright row: 4x80x10
Hammer curls(10-30) + rope pushdown(30-50): 50 40 30 20 10

Friday: squat: warmup to 5x265x5
Good morning: 4x65x10
Leg press: 5x5platex20