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.
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