Monday: paused bench: warmup to 245x3 280x3 315x3 345x3 355x3 315x6
+ band pullaparts
All i did today my acid was bad today.
Wednesday: deadlift: warmup to 250x3 290x3 325x3 365x3 385x3 325x10
4x235x5 rdl
3x12 bss no weight
Friday: clean and press: warmup to 145x3 165x3 185x3 205x3 215x3 185x7
+ 56total pullups
Swiss bar clowe grip pause bench: 5x225x6 + 35total hammer pullups
Called it here.
Tuesday: paused bench: warmup to 245x3 280x3 315x3 345x3 355x3 315x5.. was dead from 355
+ band pullaparts
Paused tempo 4x230x5
+hammer strength row: 4x275x8 slow
Straight bar pushdown: 3xstack+25x6
+ duffin upright row: 3x25x15
Wednesday: deadlift: warmup to 250x3 290x3 325x3 365x3 385x3 325x8
4x235x5 rdl
3x15 bss no weight
Deep Leg press: 30 reps 4.5 plates rest pause
Might have a bug or something so didnt lift the rest of the week.
Tuesday:paused bench: warmup to 230x5 260x5 300x9 not.bad actually lol
+band pulls
5x230x5 3tempo
+ hammer strength row 275x8 tempo
Tate presses 5-3tempo: 2x50x5 50x8
+ horizontal shrug machine row: 3x70x8
50 fg hammer curls(15) + wenning extension(10)
Wednesday: deadlift: warmup to 235x5 270x5 305x10 5x235x5RDL 3second tempo
Bss: 3x25x8
Leg press: warmup to rest pause 30 reps at 4 plates
Friday: clean and press: warmup to 135x5 155x5 175x12 not bad actually
+ 30 pullups
Swiss bar close grip: 4x245x5 225x5
+ 35 neutral pullups
Tate presses: 3x55x5 5-3 tempo
+ 20 chinups
50 fg hammer curls(15) + wenning extension(10)
Saturday: squat: warmup to 210x5 245x5 275x8 a bit shy of failure
4x210x5 slow
Bss: 3x25x8
Leg press: warmup to rest pause 30 reps at 4 plates
I keep telling myself im going to just front squat but never do. Now im gonna follow through
Monday: paused bench: warmup to 265x5 300x3 330x6 300x9 265x10
+ hammer strength row: 5x225x10
100 reps of arms..
Tuesday: deadlift: warmup to 270x5 305x3 340x9 270x10
Good morning: 5x135x5
Leg press: 2platex25 4platex20 2x5platex20 just messing around to get my ankle loaded.
Thursday: 200 dips + 7x40x15 chest supported rows
Friday: lowbar squat: 5x3 @225 3x1 @275 to work on form
4x15 leg press 4 plates deep
Monday: paused bench; warmup to 245x3 280x3 315x8 280x8 245x8
+ hammer strength row: 5x2platex10
Wednesday: deadlift: warmup to 250x3 285x3 325x9 250x10
Good mornings: 5x115x5
Tried leg press and it was bothering the inside of my left ankle a bit when trying to keep an arched foot. I'm probably going to take a break from the leg press until I get my feet/ankles under control.
Thursday: just did 200 bodyweight dips and some chest supported rows
Tuesday: paused bench: warmup to 225x5 260x5 300x10 260x10 225x10
+ super strict barbell row: 6x155x10
Db incline press: 5x90x8
+ chest supported row: 5x50x10
Arms 100 reps
Wednesday: deadlift: warmup to 235x5 275x5 305x10 235x10
Good mornings: 5x95x8
Leg press: 4platex10 5x10 6x10 5x35 4x45
Leg extension: 90x20 110x20 130x20 110x30 90x40
+ curl: 50x20 70x20 90x20 70x20 50x20 overestimated my strength here
+calves: 70x20 90x20 110x20 90x20 70x30
Suitcase hold: 135 30 sec each side 2 sets
Friday: just did some sets of pullups and dips back and forth
Monday: paused bench: warmup to 260x5 295x3 325x7 295x7 260x8
+ strict bb row: 135 for 8 sets.. might gotta go heavier
Incline DB bench: 5x85x8
+ chest supported row: 5x45x10
Not bad considering I got 0 sleep last night.
Tuesday: deadlift: warmup to 265x5 300x3 330x8 265x8
Good mornings: 5x95x8
Leg press: 4platex10 5platex10 6platex10 5x25 4x40
Leg extension: 70x20 90x20 110x20 90x30
+ curl: 70x20 90x20 110x14 90x20.. overestimated my strength here
+calves: 70x20 90x20 110x20 90x20
Suitcase hold: 135 30 sec each side 2 sets
Wednesday: press:warmup to 155x5 175x3 195x8 175x7 155x7 no deadstop today because someone was in the rack
+ 5 sets pullups: 45 reps total
Weighted dips: 5x2platex8
+ duffin upright row: 5x25x15
Friday: front squat: warmup to 5x195x5
Rdl: 5x195x8
Leg press: 4platex10 5platex10 6platex10 5x30 4x45
Leg extension: 70x20 90x20 110x20 90x30 70x40
+ curl: 50x20 70x20 90x20 70x20 50x20 overestimated my strength here
+calves: 70x20 90x20 110x20 90x20 70x20
Suitcase hold: 135 30 sec each side 2 sets
Monday: paused bench: warmup to 240x3 275x3 310x8 275x9 240x8
+ Smith machine row: 5x165x8
Db incline press: 5x80x8
+ chest supported row: 5x45x10
2x50 hammer curls + wenning triceps
Tuesday: deadlift: warmup to 245x3 280x3 315x8 245x8
Leg press: 3x4platex20 full rom
That's it for today.. low back/hamstrings destroyed from Saturday still and didnt wanna push it.. gotta focus on rolling my hamstrings and stretching the soreness out.
Wednesday: press: warmup to 145x3 165x3 185x 165x9 145x9
+ pullups: 38 in 5 sets
Weighted dips: 5x90x8 strict
+ duffin upright row: 5x25x15
2x50 hammer curls + wenning triceps
Friday: squat; warmup to 205x3 235x3.. not squatting anymore, it hurts my low back too much just going to front squat from now on.. ended up doing some good mornings and hack squats and called it.
Monday: paused bench: warmup to 225x5 260x5 295x10 260x9 225x8
+ Smith machine row: 5x155x10
Incline DB bench: 5x75x8
+ chest supported row: 5x40x10
100 pull aparts + 100 overhead extensions
Tuesday: deadlift: warmup to 230x5 265x5 300x10 230x10
Front squat: warmup to 5x175x5.. feels easy but I havent stretched my ankle in a long time so reps felt shitty
Leg press: 4x3platex20 full rom
Thursday: deadstop press(pinky on rings): warmup to 135x5 150x5 175x11 150x10 135x9
+ pullups: 5 sets. Total=35
Dips: 4x90x8 strict
+ duffin upright row: 4x10x20
100 biceps + triceps
Saturday: squat: warmup to 235x5 245x5 255x5 265x5 trying to figure out my form again.. gonna switch to 531
Rdl: 5x195x8
Hack squat machine: 3x1platex15
100 leg extensions
Monday: paused bench: warmup to 270x5 305x3 340x1 365x1 385x1 405x1 420x1PR 340x6PR
+ 200 band pull aparts
5x235x5 tempo pause
+ hammer strength row fat gripz 5x235x8 tempo
Skull crushers to nose: 3x155x6
+ rope facepulls: 3x20
Bicep and tricep single arm twist: 3xamrap
Tuesday: deadlift strict tng: warmup to 285x5 325x3 365x1 385x1 405x1 440x1 365x5
Rdl: 3x235x6
Front squat: warmup to 5x205x5
100 leg extensions
Thursday: clean and press: warmup to 170x5 195x3 215x1 235x1 255x0
+ weighted pullups: warmup to 5x100x1
Press felt real bad today. Must be burnt out from bench and deadlift. Just maxed and left to recover for tomorrow
Friday: squat: warmup to 250x5 285x3 315x1 335x1 365x1
All I had time for today.
So next week is a deload as I'm going on vacation, and then hitting something with lower intensity and more volume for 7 weeks before reassessing if I want to run another 7 weeks of that or come back to this program. It all depends on how fucked up I feel from my summer job. Regardless, here are my current maxes compared to my end of the year goals, and some areas I'm going to be focusing on to help achieve these goals.
Priorities for the rest of the training year:
locking out OHPs****
Lats/core for basically every lift
Quads/legs in general need to be stronger
Triceps
Max -> goal
Squat: 365 -> 500 (this one's not happening.. hoping for around 440)
Bench: 420 -> 440
Deadlift: 440 -> 500
Ohp: 245 -> 275
I think all of these except for squat are attainable. Definitely need this deload week and then I'll hop back into it.
Tuesday: paused bench: warmup to 235x5 275x5 305x11 275x10 235x8
+200 band pull aparts
2x235x8 paused
+ Hammer strength row fg slow: 2x235x8 went all out on my amraps and didn't wanna struggle on these.
Overhead rope: 3x87x6 slow
+ Overhead facepulls: 3x15
Seated cable curl: 3xamap
+ Wenning triceps: 3xamap
Wednesday; deadlift: warmup to 250x5 290x5 325x12 250x12
Rdl: 3x235x6
Front squat: warmup to 5x205x5
100 leg extensions
Thursday; clean and press: warmup to 150x5 170x5 195x11 170x10 150x10 took a video realized my reps werent locked out often. Focused on that on my drop sets.
+ Weighted pullups: warmup to 5x45x5
Swiss bar close grip bench: warmup to 5x255x6
+ Twist pulldown: 3x140x8 + 2x8 chins
Overhead rope: 3x87x6 slow
+ Overhead facepulls: 3x15
Seated cable curl: 3xamap
+ Wenning triceps: 3xamap
Friday: squat; warmup to 225x5 250x5 285x8 250x8(felt easier with a tiny arch in thoracic) 5x225x5 paused
Hack squat: 50 reps 1plate 3 sets. Someone on leg press, no time to wait
100 leg extensions
Decent week. Bench hit a PR, clean and press PR, deadlift hit a nice set, squats found some tips/cues that really helped my reps. Also some downsides tho. Clean and press I realized I'm not really locking out any of my reps except when I start to grind them out. I'm assuming singles are fine, but I'm going to address that next block. For squats, squeezing my lats like at the top of a pull-up really helps my bar path, translating to more power from the hole that continues into the mid-range to lock out. Before I would get bent forward a bit which would cause a slowdown at the middle of the rep. Next week is singles week. We will see what we get and then enjoy a deload week before going back to the muscle program for 6 weeks.
Sunday: paused bench: warmup to 250x3 290x3 325x3 345x3 355x3 365x3 325x8 PR
+ 200 band pull aparts
5x235x8 paused
+ 5x225x8 hammer strength row fg
Straight bar pushdown: 3x6 stack+25 slow
+ Seated row: 3x120x8 FG slow
Pjr pullover: 3x40lb
+ Machine preacher curl: 3x70
Tuesday: strict tng deadlift: warmup to 270x3 belt 315x3 345x3 365x3 385x3 345x7
RDL: 3x235x6
Front squat: 5x195x5
100 hypers
Wednesday: strict clean and press: warmup to 160x3 185x3 205x3 225x4 205x7
+ Weighted pullups: 5x70x3
Swiss bar close grip: warmup to 5x255x6
+ Close grip lat pulldown: 5x140x8 slow
Straight bar pushdown: 3x6 stack+25 slow
+ High facepulls: 3x20
Pjr pullover: 3x40lb
+ Machine preacher curl: 3x70
Thursday; squat: warmup to 235x3 265x3 belt300x3 315x3 335x3 300x7
5x235x5 paused beltless THINK HEELS IN NOT FEET OUT
No accessories today bc work.
Pretty solid week. Bench and press both had PRs. I'm feeling really confident with those two for my end of year goals. We will see where I'm at in 2 weeks to assess how much weight I need for each lift. I think the only one that's not possible right now is a 500 squat. Every other goal is attainable atm. I think a mid 400 squat is doable though, but it's easily my weakest lift. I think I just need more quad work as well as just bigger and stronger legs in general. We will work on it 🤙.
Monday: paused bench: warmup to 245x5 275x5 315x10 275x11 245x8
+ 200 pull aparts.
4x230x8 + 4x2platex8fg hammer row slow
Rope overhead extension: 3x80x6 slow
+ Seated row: 3x120x8 slow
Hammer curl ez bench: 3xamap
Wenning triceps: 3xamap
Tuesday: strict tng deadlift: warmup to 250x5 290x5 325x11 250x11
RDL: 3x225x6
Front squat: 5x185x5
100 lunges
Wednesday: clean and press: warmup to 150x5 175x5 195x9
+ Weighted pullups: 3x55x5
Called it here.. feeling too run down from work and not having a rest day.
Saturday: squat: warmup to 210x5 245x5 275x10 245x 5x210x5 paused
100 leg press 3plates close stance 4 sets
100 lunges
This week was tough. A lot going on, which is why the days look so weird. I started my summer job on Monday, my girlfriend walked on Thursday and I walked on Friday. Monday I hit a big PR of 315 for 10 on the bench.. something I've wanted for a really long time because of how cool it sounds. Deadlifts felt meh, probably from working, but the front squats felt on point. Wednesday I think I was just so drained from 3 days in a row training + work that I just couldn't hack it. Everything felt off and super heavy. Just called it after my top set. Squats felt alright. Gotta work on my tightness at the bottom and keeping my knees out. All in all a solid week.
Sunday: paused bench: warmup to 265x5 300x3 335x1 355x1 365x1 385x1 405x1 335x6
+ 200 band pull aparts
5x230x8 3 eccentric
+ Hammer strength FG row: 5x2platex8 3-3 tempo
Skull crushers to nose: 3x135x5 3-3 tempo
+ Band facepulls: 65
Bicep and tricep single arm twist: 3xamrap
Tuesday: strict tng deadlift: warmup to 280x5 315x3 355x1 375x1 385x1 405x1 425x1 355x5
RDL: 3x225x6
Front squat: 3x185x6 to box slightly higher than parallel
100 hyperextensions
Thursday: clean and press: warmup to 165x5 190x3 215x1 235x1 245x1 215x5
+ Weighted pullups: singles +90 for every set.
Swiss bar close grip bench: warmup to 5x245x6 slow eccentric
+ Close neutral grip pulldown: 5x120x10 fat gripz slow eccentric
Skullcrushers: 3x135x6 3-3
+ Seated low row: 3x120x8 slow eccentric fat gripz
Bicep and tricep single arm twist: 3xamrap
Friday: squat: warmup to 235x5 265x3 300x1 315x1 335x1 355x1 300x6
Hack squat machine: 4x2platesx10 slow
1 legged glute raise
+ Leg raises: 3x6
Leg extensions
Had a really solid week with a lot of PRs. My squat sucks, so I think it's time to really focus on my quads for that so I changed my routine up slightly to reflect that, just more front squats and adding in leg press to hopefully help my quads, and to do some glute Bridges for warm ups.
Bench was really strong.. tied my previous PR with the fastest rep ever. 405 was faster than 365. Deadlift hit a PR at 425 with more in the tank but my low back had a little rounding so I called it off there. Clean and press hit 2 PRs. 245 for a single which was really easy and then 215 for 5 on the back off. Really strong week. I also really liked Matt Wenning tips on arm training/training assistance in general with slower tempo stuff. Next week is going to be a little more hectic because of graduation and stuff.
Monday: paused bench: warmup to 230x5 265x5 300x12 265x11 230x9
+ 200 pull aparts
4x8@230
+ Hammer strength row: 4x"275"x10
Fg incline curls(25) + fg rope overhead extension(42): 2x30 2x20
Wednesday: strict tng deadlift: warmup to 245x5 280x5 315x12 245x12
RDL: 3x225x6
Front squat: 3x175x6 to box a little above parallel
100 back extensions
Thursday; clean and press: warmup to 145x5 165x5 185x13 165x12 145x11
+ Weighted pullups: 5x55x5
Swiss bar close grip bench: warmup to 5x245x6
+ Neutral Lat pulldown: 5x120x10
Fg hammer curls (30) + Vbar pushdown (42): 2x30 2x20 back and forth
Friday; squat: warmup to 205x5 235x5 265x10 235x10
Paused squat: 5x205x5
100 lunges
Monday: paused bench: warmup to 250x3 285x3 320x3 345x3 355x3 320x7.99999 the 8th rep was high enough to rack normally.
+ 20 band pull aparts each set[200]
5x230x8 paused bench.
+ Hammer strength row: 5x"275"x10 strict and slow
Incline curls(25lbs) + rope overhead extension (42): 2x30 2x20
Tuesday: strict tng deadlift: warmup to 260x3 300x3 335x3 355x3 365x3 335x7
Rdl: 3x225x6
Front squat: 3x155x6 to box a little above parallel.
100 walking lunges bodyweight
Thursday: clean and press: warmup to 155x3 180x3 200x3 220x3 200x8 PR
+ Weighted Pullups: 5x70x3
Swiss bar close grip bench: warmup to 5x245x6
+ neutral Lat pulldown: 5x120x10
Friday: squats; warmup to 225x3 255x3 285x3 305x3 315x3 285x8
Paused box squat: 5x195x5
Farmers walk: 5x225
100 lunges
Really solid week. First week doing my strength Program. Bench felt great. Basically tied a PR with a new grip on the first week using it. Deadlift felt alright. I think I will get used to the heavier weight the more that I use it, which is good. The reps felt solid on the video but felt like death. My clean and press is PR city right now. Tied a PR from last week with more in the tank, and then PRd on my back off. Swiss bar also felt interesting. Squats had a lot more on the table, but wanted to keep it easy. My hip didn't hurt Friday, so that's a win for me. The squatting to a box really fires my quads since I hold tension on the box. Feels nice. Next week is rep week
2 cycles of strength + 1 rep = 21 week cycle @ 7 weeks each
GROWN MAN REPS:
B 350
CP 220
DL 365
Week 1/4: 65 75 85+ 75+ 65+
Week 2/5: 70 80 90+ 80+ 70+
Week 3/6: 75 85 95+ 85+ 75+
Week 7 deload
Use max triple/single from grown man Strength as TM for first 3 weeks. Add 5/10 lbs to TMs for 2nd wave
Monday: row machine: 5x10 + bench: 531 with amraps back down
DB incline bench
+ Rope upright row: 4x8-10
Arnold press
+ lat pulls: 3x10-15
DB incline curls + overhead pushdowns: 150 reps 50-10
Tuesday: deaddlift: 531 fsl
Rdl: 5x10
Leg press: 3/4/5x30
Leg raises/back extensions
Thursday:
Pullups: 5/4/3 weighted
+clean/press 531 + joker + fsl
Kirk shrugs+
Dips: 4x8-10
Front delt + side delt raise: 4x15 heavy
Hammer curl + pushdowns 150 reps 50-10 reps
Friday: squat: j&t1 2 wks 10s, 8s, 6s
Front squat: 5x10
Seated Leg curl: 3/4/5x30
Leg raises/back extensions
Wednesday Saturday Sunday: 100 facepulls, 4x20 neck flexion+extension, calves, 10 min jump rope
GROWN MAN STRENGTH:
B 350
CP 220
DL 365
SQ: 315
Week 1: 70 80 90 ME3 90+
Week 2: 65 75 85+ 75+ 65+
Week 3: 75 85 95 ME1 95+
Week 4: 67 77 87+ 77+ 67+
Repeat
Use max triple/single as gauge for TMs here & w/grownmanreps. Add 5/10 lbs to TMs for 2nd wave
ONE REP IN THE TANK ON ALL SETS
Monday: bandpulls: 20 for each set of bench.
+paused bench: 3/5/1. Work up to joker set for 3/1 rep, then top amrap. 5s day amraps back down
5x8@65 + row machine 5x10
(5s day)100 front raises + 100 facepulls
DB incline curls + overhead pushdowns: 100 total reps in 20-30 range
Tuesday: deadlift: 3/5/1 working up to joker, than amrap at prescribed weight. 5s day no joker. Fsl
Rdl: 3x8-10
Front squat: 3x8-10
Leg raises
Thursday:
Pullups: heavy 3,5,1s with every set
+clean/press 3/5/1. Work up to joker set for 3/1 rep, then top amrap. 5s day amraps back down
closegrip press football bar: 5x6@70%
+ lat pulls 5x10
(5s day)Dips + BWpullups: 3x8-5
Hammer curl + pushdowns 100 reps 20-30 reps
Friday: squat: 3/5/1. Work up to joker set for 3/1 rep, then top amrap. 5s day amraps back down
5x5@amrap weight -90
Farmers walks: 5 sets back and forth
Leg raises
Wednesday Saturday Sunday:4x20 neck flexion+extension, calves
Monday: paused bench: warmup to 245x3 280x3 315x8 335x3 280x9
+ Row machine: warmup to 5x"295"x10
Close grip paused bench: 4x245x7
+ Rope upright row: 4x72x10
Arnold press: 3x25x12 grabbed wrong weights and didn't realize haha
+ DC row: 3x65x12. Might switch these for lat pulls next cycle
No arms today don't have enough energy from being sick
Tuesday: warmup good girl/bad girl: 3x20 150 190 230
Strict tng deadlift: warmup to 255x3 290x3 330x8 horrible set 255x10
Rdl: 5x185x10
Leg press: warmup to 5x5platesx30
30 leg raises
Thursday: (strength program test)
Clean and press: warmup to 155x3 175x3 200x3 220x3 200x7
+ Weighted pullups: 5x70x3
Paused bench:warmup to 5x225x8 tried different grips.
+ Neutral grip lat pulldown: 5x10
Weighted dips: 3x2platex6
+ Neutral grip pullups: 3x6 bw
100 hammer curls + Vbar pushdown 2x30 2x20
Friday: warmup good girl/bad girl: 3x20 190 210 230
Squat; warmup to 255x6 265x6 275x6.. 5x205x5paused
Trap bar farmers walk: 5x2platex1lap down back
30 leg raises
Lighter leg day because I skipped last week and my hip is still tight.
Had a pretty good week of training. Was sick through the weekend. Bench went okay, really want to hit 315 for more than 8 but I'll take it for now. Heavy deadlifts still feel really bad , I think I need to find a way to stay tighter. Clean and press went really well, I hit a PR of 220 for 3. Also found out that Pinky's on the rings felt really good for my bench press. This next 7 week cycle I'm going to stick with that grip for all of my benching and try to hit a good single by the end of it. Squats felt like poop, but that's to be expected because I missed last week and still have that tight hip. Which I think might be a pulled psoas muscle but not sure.
I also wrote a new program that's similar to the one I'm running now, but more strength focused with less volume but a higher intensity and frequency for bench and squat.
Monday: paused bench: warmup to 225x5 260x5 300x11 315x5 260x10
+ Row machine: 5x"295"x10
Close grip paused bench: 4x225x8
+ Rope upright row: 4x72x10
Arnold press: 3x35x12
+ DC row: 3x75x12
DB incline curls (15-35) + rope overhead extension(35-55): 50-10 reps
Tuesday: Strict tng Deadlifts: warmup to 235x5 275x5 310x12 235x12
Rdl: 5x185x10
Leg press: warmup to 4x5platex30
Leg raises: 25 reps
Thursday: clean and press: warmup to 145x5 165x5 185x11 paused200x5 paused145x12
+ Weighted pullup: warmup to 5x70x5/4
Thats it for today. Feeling under the weather. I'm not doing jack shit else
Friday: nothing because I'm sick. My hip is still sore anyway. Hopefully will be better next week.
Decent training week, but got sick for Thursday and Friday. Still tied a PR tho on Thursday and Monday. Hopefully better by Monday :)
Monday: paused bench: warmup to 260x5 295x3 330x6(almost 7 but I untucked) 365x1 295x9(almost 10, wasn't strong enough)
+ Hammer strength row: 5x"275"x10
Close grip paused bench: 260x6, 3x5
+ Rope upright row: 4x72x10
Arnold presses: 3x35x10
+ DC row: 2x75x10 1x15
Incline DB curl(15-35 fg) + overhead rope extension(35-55 fg): 50-10 reps
Tuesday: strict tng deadlift: warmup to 265x5 300x3 335x9 265x10
Rdl: 5x185x10
Leg press: warmup to 4x5platesx30
25 leg raises
Thursday; clean and press: warmup to 160x5 180x3 205x7 230x1 160pausedx11
+Weighted pullups: warmup to 5x90x2
Weighted dips: 2platex7 3x3platex7
+ Kirk shrugs; 4x185x8
Close grip incline bench: 4x185x9
+Side and front raises: 4x20x10 each
Fg hammer curl: 2x30x30 2x30x20
+ Fg vbar pushdown: 2x42x30 2x42x20
Friday: squat: warmup to 245x8 255x8 265x8 275x8
Front squats: 5x175x10
Leg curls: 4x70x30
25 leg raises
Pretty good training week. Bench felt a lot better this week than the last 2, which is good. Those Arnold presses and DC rows felt amazing too. Deadlift felt heavy but still hit some good reps. Clean and press was amazing. 205 for 7 is a PR I think, and I hit an easy single at 230 with just a little slowdown. Squats were okay. My right hip is feeling sore today but we will fix it. I think it might be from the front squats but not sure.
Monday: paused bench: warmup to 240x3 275x3 310x8:( 275x10 240x10
+ Hammer strength row: warmup to 5x"275"x10
Close grip incline press: 4x185x10
+ Rope upright row: 4x72x10
DB incline curl(15-35) + overhead rope extension (35-55): 50-10 reps
Tuesday: strict tng deadlift: warmup to 245x3 285x3 320x10 245x10
Rdl: 5x185x10
Leg press: warmup to 3x5platesx30
Leg raises: 20 reps
Thursday; clean and press: warmup to 150x3 170x3 195x9 paused215x3 paused150x12
+ Weighted pullups: warmup to 5x80x3
Dips: 2platex5 3x3platex6
+ Kirk shrugs: 4x185x8
Close grip incline press: 4x185x8
+ Front and lateral raises: 4x20x10 each
Fg hammer curl: 2x30x30, 2x30x20
+ Fg Vbar pushdown: 2x42x30, 2x42x20
Saturday: squat: warmup to 245x10 255x10 265x10 275x12
Front squat: 5x175x10
Lying leg curl: 3x70x30
Leg raises: 20 reps
Not a bad week. Still getting in the swing of things. Gonna be changing my upper body workouts to look more like Thursday, with 3 supersets to match the 3 exercises for lower body days. Just trying to really hammer my triceps and shoulders for a while with variations. My upper body days are going to include some deadbench singles at a joker weight, with 4 sets of close grips afterwards and Arnold presses to give the shoulders some love. Deadlifts and squats were tough (especially squats) but They performed well this week. Clean and press felt really strong too. Excited for the next 10 weeks to be breaking PRs and handling heavy weight for high reps
Tuesday: paused bench: warmup to 225x5 260x5 295x10 260x11 225x10
+ Row machine: warmup to 5x2.5platesx10
DB incline bench: 2x85x10
+ Rope upright row: 2x72x10
Poundstone curls + overhead rope(35): 3 rest pauses.. 75 reps and
Felt fucked up today because of the craziness from yesterday and today.
Wednesday: strict tng deadlift: warmup to 230x5 265x5 300x10 230x11
Rdl: 5x185x10
Leg press: 3x5platesx30
Leg raises: 20 total reps
Thursday: clean and press: warmup to 140x5 160x5 180x13 200x4paused(this set felt rly off) 140x11 paused
+ Weighted pullups: 5x70x4
Weighted dips: 90x5 3x135x8
+ Kirk shrugs: 4x185x8
Hammer curl(15-35 fg) + vbar pushdown(35-55): 50-10 reps
Friday: squat: warmup to 235x10
Felt destroyed today from wrestling last night
This week was pretty crappy, but I had a lot going on. Monday I was in the hospital, Tuesday and Wednesday was nonstop work for edtpa , and Thursday I wrestled . I think if I'm going to start wrestling Tuesdays and thursdays I'm going to move to a Monday Tuesday Thursday Saturday schedule for lifting so I have a full day of rest between wrestling days. Surprisingly my clean and press was strong. I'll just recover, eat good, and come back strong next week.
Monday: paused bench: warmup to 255x5 290x3 325x7 290x10 255x8
+ Row Machine: warmup to 5x100x10
DB incline bench: 4x100x8
+ Rope upright row: 4x72x10
Incline curls(10-30) + rope overhead extension(30-50): 50-10 reps
Tuesday: deadlift strict tng: warmup to 265x5 295x3 325x11 265x11
Rdl: 5x175x10
Leg press: 5x4platesx30
Back extensions: 50 reps
Thursday: clean and press: warmup to 155x5 175x3 200x7 paused225x1 paused155x11
+ Weighted pullups: warmup to 5x80x3
Weighted dips: 2platesx5 3x115x10
+ Kirk shrugs: 4x155x10
Hammer curls(10-30) + rope pushdown(30-50): 50-10 reps fat gripz
Friday: squat: warmup to 255x6 265x6 275x6 285x9
Front squat: 5x165x10
Lying leg curls: 5x65x30
Strong week to finish up another mesocycle. My topset for paused bench was strong with 325 for 7, and it was a pretty strict pause set compared to other topsets. And I hit a back off set of 290x10 which is really strong! Also hit all 4 sets of 8 for 100. Deadlifts were really strong too with the straps. Gonna stick withem. Press workout was strong, hit 2plates for a fatigue single after a tough 200x7 set. I gotta keep figuring out how to increase my press strength. Squats were also really strong, working up to an easy 285x9 amrap. Could have got more but it's really hard to push it when you know you have 5x10 front squats.
Next week is a deload week followed by another cycle of this.
Monday: paused bench:warmup to 235x3 275x3 305x10 275x11 235x11
+ Row machine: 5x100x10
DB incline bench: 4x100x8
+ Rope upright row: 4x72x10
Incline DB curl(10-30)+overhead rope(30-50): 50-10 reps fat gripz
Tuesday: deadlift: warmup to 240x3 275x3 310x9 240x10
Rdl: 5x175x10
Leg press: 5x4platesx30
50 back hyperextensions
Thursday; clean and press: warmup to 145x3 170x3 190x9 paused210x2 paused145x11
+ Weighted pullups: warmup to 5x70x4
Went home. Feel like I might be over training the press or dehydrated.. idk
Friday: squat: warmup to 245x6 255x6 265x6 275x6
Front squat: 5x165x10
Lying leg curls: 5x65x30
50 hyperextensions
Week started off strong with a bench PR, but dehydration and just fatigue in general really set in the second half of the week. Just have to be better prepared food and drink wise at my student teaching, and just be more aware of it. It's not something I'm thinking about when I'm teaching. Deadlifts were alright,first time using straps tho and I wrapped them over instead of under😂😂. Squats felt solid too for an easier week. Press just felt really crappy and I kinked my neck so I called it (pullups felt pretty solid tho surprisingly). We'll push for some big numbers this week before the deload and then go from there :)
I really want to try and get my calves and neck bigger this year. I'm planning on training them Wednesday, Saturday and Sunday. 4x20 for neck flexion and extension. Calves will be a certain # of reps for one leg standing calf raises , followed by rest pause sets of 5 on the seated calf machine. 5 seconds stretched 3 seconds contracted. Starting lower reps on standing to not die from calf soreness
Monday: paused bench: warmup to 225x5 255x5 290x12 255x12 225x10
+ Row machine: warmup to 5x100x10
DB incline press: 4x95x10
Rope upright row: 4x72x10
Incline curl (10-30) + rope overhead extensions (30-50): 50-10 reps fat gripz
Tuesday: deadlift: warmup to 225x5 260x5 295x10 225x15
Rdl: 5x175x10
Leg press: 4x4platesx30
50 back extensions
Thursday; clean and press: warmup to 135x5 155x5 178x13 paused195x5 paused135x14
+ Weighted pullups: warmup to 5x55x5
Weighted dips: 2platex6 3x115x10
+Strict Kirk shrugs: 4x155x10
DB hammer curls(10-30)+rope pushdown(30-50): 50-10 reps
Friday: squat: warmup to 245x8 255x8 265x8 275x10
Front squat: 5x165x10
Leg curls: 4x65x30
50 hyperextensions
This was a very solid week in training. My bench flew this week. Would've went for 13 on the top set but I hit the post on the 12th rep. Im going to try a strict touch and go deadlift style with straps for the next cycle and a half to see if I like it.. similar to the edcoan style but a little less eccentric, but still super controlled. 295x10 felt fun with it, but my grip gave out. Thursday and Friday were the real shockers for me this week. Thursday I was feeling so fatigued that I wasn't expecting much, but broke the PR I set 3 weeks ago on the top set, hit a solid joker set, and a solid back off set to my surprise, as well as the pull ups. Friday, which should've been one of my tougher squat workouts, felt pretty solid too. I hit 275x10 on the top set which was really solid. I felt like I had a few more but didn't wanna push it. Everything was just feeling super good this week and I'm excited for the next few weeks before my deload to hit some big weights.
Monday: paused bench: warmup to 250x5 285x3 320x6 285x9 250x11
+ Row machine: 5x2platesx10
Incline DB bench: 4x90x10
+ Rope upright row: 4x72x10
Incline DB curl (10-30) + overhead rope (30-50): 50-10 reps fat gripz
Tuesday: deadlift: warmup to 250x5 285x3 320x7 edcoan250x8
RDL: 5x175x10
Leg press: 4x4platex30
50 hyperextensions
Thursday: clean and press(different bar): warmup to 155x5 175x3 195x8 paused215x1 paused155x11
+ Weighted pullup: warmup to 5x80x2
Weighted dips: 90x5 3x115x10
+ Strict Kirk shrugs: 4x155x10 slow
DB hammer curls(10-30) + rope pushdown(30-50): 50-10 reps fat gripz
Friday: squat; warmup to 235x8 245x8 255x8 265x8
Front squat: 5x165x10
Lying leg curls: 4x65x30
A bit below average week. My assistance work felt pretty good, but most of my main lifts really hit the shitter. Bench top set was trash, but back offs and assistance was good. Wanted 9 on my clean and press amrap, but hit a super easy 215 single. Squats and deadlifts were okay. Just feeling really run down this week and I'm not sure why. I'm not too down about it though, I had some good weeks of training leading up to this week, so a bad week is expected. Just gonna keep chugging along :)
Monday: paused bench: warmup to 235x3 270x3 300x10 270x10 235x10
+ Row machine: warmup to 5x2platesx10
Incline DB bench: 4x85x10
+ Rope upright row: 4x72.5x10
DB incline curl(10-30lb) + rope overhead extension(30-50lb): 50-10 forgot fat gripz
Wednesday: deadlift; warmup to 235x3 270x3 300x8 edcoan235x9
RDL: 5x175x10
Leg press: 3x4platesx30
50 hyperextensions
Thursday; clean and press: warmup to 145x3 165x3 185x11 paused200x3 paused145x11
Weighted dips: 3x115x10 bwx20
+ Meadows shrugs: 4x65x10
Hammer curls (10-30lbs) + rope pushdown(30-50lbs): 50-10 reps fat gripz
Friday: squats: warmup to 235x10 245x10 255x10 265x12
Front squat: 5x165x10
Lying leg curl: 3x65x30
50 hyperextensions
Had a really strong week. Bench and press were both really strong, and squats were strong too. Deadlift is feeling a lot better too. Just solid all around; a complete 180 from last week. Paused bench was a PR (my best ever is 300 for 11 tng and I did 10 paused) and clean and press was probably a PR. The paused joker set felt a lot harder than I thought but that's a good thing if I wanna get stronger on those lower rep ranges. Just gonna keep chugging along.
Monday: paused bench: 225x5 250x5 285x12clean 250x9 225x10
+ Machine row: 5x2platesx10
Incline DB bench: 4x80x10
+ Rope upright row: 4x72x10
DB incline curl (10-30) + overhead rope extension (30-50): 50-10 reps with fat gripz
Tuesday: deadlift: warmup to 225x5 255x5 285x9 225edcoanx9
Rdl: 5x175x10
Leg press: 3x4platesx30
50 hyperextensions
Thursday; clean and press: 135x5 155x5 175x13 paused: 155x8 135x10.. paused because my bottom position sucks. 6 week test. Maybe joker too
+ Weighted Pullups: 5x55x4
Weighted dips: 3x115x10 bwx20
+ Overhead shrug: 4x95x10
Hammer curl(10-30) + rope pushdown (30-50): 50-10 reps w/ fat grips
Friday: squat: warmup to 225x,10 235x10 245x10 255x10
Front squat: 5x165x10
Lying leg curl: 3x65x30
50 hyperextensions
This was a pretty decent week considering all.of the added stress that started this week. My poundages were around what was expected, but the second half of the week destroyed me, and I feel super fatigued. I wrestled on Tuesday for the first time in three months, and had my first full week of student teaching on top of my normal classes. Bench and deadlift days were the best since not a lot of fatigue had been built up by then. Thursday and Friday were just fights to get all the reps in. One good thing about this week was that my back felt really good, especially on squat day, since it usually hurts during squats, and I didn't feel it during any squat sets. For my clean and press, I am going to do a FSL with 1 joker set instead of my normal pyramid, to try and get used to heavier weights, and pause all sets except the planned topset for the day (not the joker).
Monday: no training. Had to take care if Elise.
Tuesday: deadlift: 245x5 275x3 305x1
Rdl: 2x165x10
50 hyper extensions
Thursday: no training. Had to take care if Elise.
Friday: squat: 225x6 235x6 245x6
Front squat: 2x155x10
50 hyper extensions
Hammered the lower body on this deload week but skipped upper body entirely to take care of my girlfriend. I still feel a little run down after this deload because of all the added stressors in my life with her being sick and school starting, but I'm going to have a lot of time to relax and recover this weekend and get after it for my next 6 week block. Only changes are fat gripz for arm work, and I'm gonna try an overhead shrug instead of Kirk shrugs. Also upper back work on weekends instead of pullups
This week was okay for training. Monday and Tuesday were rough due to a lack of sleep and a flustercluck of a Monday morning, but still hit 315 for 7 paused in spite of all that. Thursday and Friday were good training days. 190 for 10 on the clean and press at least ties a PR, weighted Pullups was definitely a volume PR with that weight, and overhand too. I think I used to do that with a neutral grip which is easier than a traditional pullup for me. Squats on Friday felt good, and I had my best squat set in a while with 275 for 9. My legs have been sore from this session all weekend surprisingly, even though I did the BBB front squats last week. The lying leg curls destroyed me too but we're gonna keep it going. This week is a deload week, may take some days off from the gym just because it's my first day or classes, but we'll see.
Monday: paused bench: 245x5 280x3 315x7 almost 8. Next time I'll have it. 280x9 245x8
+ Kroc row: 5x80x10 each side
That's all for today. I got 0 sleep and choked on my breakfast for 10 minutes so I didn't have any energy to keep going.
Tuesday: deadlift: warmup to 245x5 275x3 305x9(super grindy) 245x9 last set coan style
Rdl: 5x165x10
Leg press: 3x3platesx30
100 hypers
Thursday; clean and press: warmup to 150x5 170x3 190x10(almost 11) 170x10 150x11
+ Weighted Pullups: warm up to 5x70x3
Weighted dips: 3x115x10, bwx20
+ Kirk shrugs: 4x245x10
Hammer curls(10-30) + rope pushdown(30-50): 50-10 reps
50 back extensions for low back.
Friday: squat: warmup to 245x6 255x6 265x6 275x9. Pretty happy with this.
Front squat: 5x155x10
Lying leg curl: 3x65x30. These really hurt
50 back extensions
This week was pretty good. Bench top set was really good, almost at my all time PR. I put in Kroc rows instead of barbell rows and I dig it. This deadlift workout felt good too. My hamstrings are still sore from the BBB Romanians. I'm a little disappointed in my clean and press top set this week, but I didn't sleep much Tuesday and Wednesday so that may be why. Squats were pretty meh too. Not horrible but not great either. I'm gonna keep grinding my hip with my peanut and hopefully that will help. Also BBB front squats are as terrible as they sound. I'm gonna moving forward and making progress even if it doesn't feel as easy as I'd like some days it's pushing through the grind of average tough workouts that will get me to where I want to go, especially on my lower body days.
Monday: paused bench: warmup to 230x3 265x3 297.5x10 265x10 230x9
+ Kroc row: 5x80x10
Incline DB bench: 4x95x8
+ Rope upright row: 4x72.5x10
DB incline curl(10-30)+overhead rope extension(30-50): 50-10 reps back and forth
Tuesday: deadlift: warmup to 225x3 260x3 295x9 [225x9 Ed coan eccentric]
Romanian deadlift: 5x165x10
Leg press: 3x3platex30
60 25lb kb swings
Thursday; clean and press: 140x3 160x3 180x11 160x12 140x12
+ Weighted Pullups: 5x55x4
Weighted dips: 3x115x10, 1x20 bw
+ Kirk shrugs: 4x245x10
Hammer curls (10-30) + rope.pushdown (30-50): 50-10 reps 5 sets
Friday: squat: warmup to 235x6 245x6 255x6 265x6
Front squat: 5x155x10
Seated leg curl: 150 350 method reps got 36 in 2 sets. Did the third set lighter my hamstrings felt bad.
25 lunges each side. This was tough.
The phrase "paralysis from analysis" really reflects how much I've been obsessing over my weak squat and deadlift. Instead of just sucking it up and getting stronger (which I am now realizing is what I need) I kept looking for something to jump start my growth. While there may be something out there like that, what is going to actually add pounds to the bar is working hard. I kinda realized this with my squat now that I am on my bastardized Jacked and Tan, but kept looking for something to my deadlift. I'll just go to a basic 531 for my deadlift, looking for rep PRs with proper technique, while getting stronger legs through my assistance work and squat days. Progress doesn't come easy, and no amount of analysis will beat hard work, especially at the level my lower body is currently at.
Posting here so I don't forget it/it's more condensed with my other leg day for next cycle. This is just an idea and may or may not happen.
Day 1: squat: gzcl cycle
Deadlift: 5x5 slow/paused eccentric with the lightest squat weight used.
Paused front squat: 4x5
Day 2:
Walking lunge:
Week 1: 100 lunges
Week 2: 125 lunges
Week 3: 150 lunges
Week 4: 200 lunges
Week 5: 225 lunges
Week 6: 250 lunges
Bodyweight leg extensions: 4 sets Max reps beat reps each week torso leaning back/straight.
Swiss ball leg curl: 6 sets Max reps beat reps each week hips high 2 second hold at the top
Smith machine/bench glute raise: 4 sets Max reps beat reps each week.
Load barbell up with 2plates each side as anchor. toes out. hip extension into bench entire time, legs bent. bring torso down until head is near ground and then back up.
Solid training week. Still trying to figure out my lower body stuff. The thought process for my next cycle currently is putting squats and deadlifts together on Monday to avoid frying my low back with the barbell rows the day before, and try to follow Paul Carter's bodyweight leg routine on Thursday, with the same upper body work I've been doing Tuesday and Friday. As for this week, bench felt good, but I feel like every 5s day I rush through my set and end up getting sloppy with my reps and not staying tight and grooving the bar like I do on the heavier weeks. For deadlifts I'm not quite sure what I want to incorporate at the moment for them assistance wise.. perhaps slow eccentrics and pauses for a 4x5, and use that as a 5x5 for next cycle. I PRd this week on my overhead press, which puts me at my 2nd PR this cycle for the strict clean and press. Kirk shrugs felt a lot better from the rack as well instead of the floor. Finally squats felt alright today.. not perfect but alright. My gym got a new power rack so finding my position is a lot easier now.
Sunday: paused bench: warmup to 225x5 247.5x5 280x12 247.5x11 225x9
+ Bb row: warmup to 5x225x5
Incline DB bench: 4x90x8
+ Rope upright row: 4x72.5x12
Incline curls(10-30) + overhead rope (30-50): 50-10 reps
Monday: deadlift: warmup to 225x5 245x5 275x5 245x5 225x5
Paused deadlift: 4x225x5
Offload Bulgarian split squat: 3x25x10 both sides
Seated leg curl: 130 350 method got 50 reps on the dot.
Wednesday: clean and press: warmup to 135x5 150x5 170x15 150x13 135x12
+ weighted Pullups: 5x45x5
Weighted dips: 3x2platesx10, bwx20
+ Kirk shrugs: 4x225x10
Hammer curls(10-30) + rope pushdown (30-50): 50-10 reps
Friday: back squat: warm up to 235x8 245x8 255x8 265x9
Paused Front squat: 4x175x5
Offload Bulgarian split squat: 3x25x10
Paused Hack squat machine: 2plates 350 method got 38 1 min between sets
Tried to be stricter here to really hit my quads.
Wanted to throw this up here to keep myself more strict with my prehab work. This is what I'm going to be working on doing every day. If I miss a day a week, that's okay with me, but I want to be doing this about 80% of the week. It should only take about 20 minutes.
30 pullups.. different grip each day
Ankle stretch 4 times a day 10 reps each leg 4 second holds.
Lacrosse ball 2 minutes each foot daily
2x30 seconds quad stretch
2x30 seconds pigeon stretch
2x30seconds hamstring stretch
Hip flexor lax ball 90 seconds per side
Deadbugs 3x10
1 minute planks 2 sets
Lat sling: 2x10 each side
Another week in the books. This week my upper body felt really good and my lower body felt like crap. I really have to figure this shit out haha. Squats didn't feel horrible but my low back just felt fucked up. Deadlifts felt like shit too. Just gotta keep working on getting my deadlifts good. Also gonna go back to doing 30 pullups a day to get the juicy lats back
Sunday: paused bench: warmup to 245x5 275x3 310x8 275x10 245x9(dad pushing down haha)
+ Barbell row: warmup to 5x245x3
Incline DB bench: 4x85x10
+ Rope upright row: 4x72x10
Incline curl(10-30) + rope overhead extension(30-50): 50-10 reps
Monday: deadlift: warmup to 235x5 265x5 300x5 265x5 235x5.. this was super tough idk why my deadlift is so bad
Stiff leg deficit: 4x225x5
Bulgarian split squat offload: 3x25x10
Leg curl: 350 method 110 got 58
Thursday: clean and press: warmup to 145x5 165x3 185x10(almost 11) 165x10 145x12
+ Weighted Pullups: 5x65x2
Weighted dips: 3x2platesx10, 1x20
+ Kirk shrugs: 4x225x10
Hammer curls(10-30) + rope pushdown(30-50): 50-10 reps
Friday: squat: warmup to 225x8 235x8 245x8 255x8
Paused front squats: 4x165x5
Bulgarian split squat offload: 3x25x10
Hack squat: 275 350 method 50. Did this a lot stricter
