Jump to content

Frank's Log


Magnus

Recommended Posts

Been straight up lazy recently. Last attempt at my 6x6 day went to hell accordingly. Used today as one of my typical primer workouts to get back into it for the coming week.

Bench:

315x8/5/5/5/5 - fast reps, short rest (<2min) between sets

Pull-ups:

BWx3x8 wide grip

Deads:

WU + singles up to 495

525x3

480x5

  • Like 1
Link to comment
Share on other sites

Getting acclimated to heavy stuff on bench again. Felt pretty good, so hopefully I can resume the Russian routine where I left off this weekend.

Bench:

WU

315x1, 3 sec pause, close grip

335x1, 3 sec pause, close grip

345x1, short pause, wide grip

355x4

355x4

355x3

355x3

315x3, paused/close grip

Hammer low rows:

Did these between my bench sets

286x8, paused at top

376x6 paused

466x6

516x5+1

376x10

Pullups:

BWx8, paused at top

Link to comment
Share on other sites

Deads:

135x5
225x3
315x3
405x2
455x1
500x1
550x2
480x5

Close grip bench, all paused:

135x5
225x5
315x1
335x1
355x1
365x1
385x1 - Close grip PR
315x4

Dumbbell hammer curls:

60x5
70x5
80x5
Add fatgripz:
60x8
50x8
45x8

Link to comment
Share on other sites

  • 8 months later...

Deadlifts:

Beltless, as is tradition. I've been doing bands with deadlift for the past 3 weeks so I think it definitely contributed to the following....

WU 
315x1
405x1
495x1
565x1
615x1 - 15lb PR

Wasn't planning on maxing but I warmed up without bands today and everything up to 495 felt absolutely weightless. This was probably the easiest PR I've ever pulled (felt like I may have had 625-630 in the tank), so I'm gonna use that weight to base my Smolov Jr percentages on.

Some concentration curls afterwards

  • Like 2
Link to comment
Share on other sites

Nice PR! Especially so easy. On route to 700!

  • Like 1
Link to comment
Share on other sites

That's the goal. I'm hoping after Smolov Jr I'll only have 60lb or so to go

  • Like 1
Link to comment
Share on other sites

Bench:

 

WU

365x3

370x3

375x3

345x4

335x5

315x5

 

Close grip, legs in air:

 

275x5

275x4 lolwut

 

DB tricep extensions:

45x2x10

 

 

 

EDIT - the hell is with this line spacing?

Edited by Magnus
  • Like 1
Link to comment
Share on other sites

Must be copying and pasting from another site that carries this embedded format. I've had that happen before too. 

 

Tremendous pressing dude!

  • Like 1
Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Unfortunately, your content contains terms that we do not allow. Please edit your content to remove the highlighted words below.
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

  • Recently Browsing   0 members

    • No registered users viewing this page.
×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.