5/26 training (grown man reps WK 5)

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 🤙.

5/19 training (grown man Strength WK 4)

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.

5/12 training grown man reps WK 3

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.

5/5 training grown man Strength WK 2

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

4/28 training (strength WK 1)

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