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.
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