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Deadlift and Squat

Deadlift off 2.5-3 inch pads

185x5

225x3

275x2

315x1

365x3x5

225x10

Squat

135x20

185x17

Hamstring curls and calf raises.

Pretty good day. Want to hit 385 for doubles next week. we'll see.

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Shoulder Day

Seated Military

135x5

155x3

185x1

Push press

185x1

225x3

185x5

Seated Dumbbell press

60x8

70x8x2

70x7

50x15

DB lat raises

20x12

25x10

30x10

Barbell Front Raise

45x10

65x10

45x10

Box Squats

135x20

185x17

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Back and Bi's

2 sets of 3 pullups

T Bar rows

45x10

90x10

135x10

180x8

135x10

90x10

45x12

Seated Narrow grip rows

120x12

140x12

160x12

180x12

200x12

120x15

Seated Narrow grip pull downs

130x10

150x8

120x10

Shrugs

225x12

315x12

405x12

495x12

585x12

405x20

315x20

225x20

Barbell curl

135x6

DB curls

40x5

50x5

60x5

40x12

Kettelbell swings

100x10x3

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Benchpress

135x5

185x2

225x1

255x1

285x0x2 new pr failed twice

with sling shot

305x1

310x1

315x1

without

255x2

225x4

Flat DB press

80x5

100x5x2

80x12

Incline DB press

65x12x3

Incline DB flys

30x10

40x10

50x10

60x10x3

40x12

dips

10x3

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Tuesday

Squat

135x5

185x3

225x2

275x1

295x1

300x1

225x3x3 pause at bottom for 1-2 seconds

dead lift off 2.3" defecate

135x5

185x5

225x3

275x1

315x5x4

Sumo

315x1

315x4

315x2

first time trying sumo and felt very good, going to max next week.

Stiff leg deads

135x10

185x10

225x10

135x10

calf raises

Thursday

Seated military press

135x5

155x3

185x2

205x1

185x3

Dumbbells

60x6

70x6x3

50x12

lat and front raises with 25-30 lbs

Flat bench very slow on way down fast on the way up

185x5

225x3

slingshot

225x10

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Monday

Flat bench

135x5

155x5

185x3

225x1

255x1

285x0x2

245x4

245x3

245x8 slingshot

Narrow grip

225x5

185x10

Floor press

185x3

225x3x3

flat dumbbell

80x5

100x5

80x10

Inclin

135x10x2

Tuesday

sumo DL

135x5

185x5

225x3

275x2

315x1

365x1

405x0x2

Did about 5 singles conventional with 405 going wide , with straps raw and all other ways.

315x5 sumo

315x7 regular

squat

135x5

185x3 pause reps

225x3 pause reps

245x1 paused

135x10 Olympic style, ass to heels



Good work man.

Thanks!

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Thursday Shoulders and speed bench

Military press

135x5

155x3

185x2

185x3x2

185x2x2

135x12

Seated DB press

65x6

50x12

Lat raises

20x10

30x10

35x10

Front raises

25x10x2

30x10

speed flat bench with pause

135x5

185x3

225x1

185x3x2

135x12

Olympic squat

135x8

185x10

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Friday

Lots of upper back work and bicep then finished with light speed deads off 2 1/2 defecate

Monday

First day useing bands and i loved it!

Flat bench

160 plus band x3

190 plus band x3

210 plus band x1

230 plus band x3x5 with slingshot

190x5

160 plus band narrowx6

140x8

incline

135x5

155x5

185x3x3

135x12

dips

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Tuesday

Olympic ass to grass Squats

135x5

185x5

225x1

250x6x3

pause at bottom 1-2 seconds

185x8

Deadlif off 2.5' deficit

135x5

185x5

225x3

275x3

335x5

365x5

405x3

425x1

DL off ground

315x5x2 one set conventional and one sumo

Overall an awesome day. Only wanted to do 335 for 3-5 sets of 3-5 but felt really good so went up. Lockout is on! wanna hit 500 soon!!!

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Thursday Shoulder/Speed bench

Seated Military press

135x5

155x3

185x1

205x1

215x0x2

185x4

135x12

Seated DB press

55x5

65x5

75x5

55x12x2

Speed flat against band

140x3

160x3x3

140x5

50x20

about 15 front raises with band

Lat raises

20x10

30x10x3

Squats

135x10

185x10

225x2

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Friday Back and Bi's

Seated pull downs

150x10

200x10

180x10x2

150x10

narrow Grip

150x12x3

Seated Cable Rows

150x12

200x12x3

Barbell Shrugs

135x12

225x12

315x12

405x12

315x15

225x25

Did about 6 sets of curls 8 reps 70-110 lbs changing grip

Speed Deadlifts

135x5

250x5x3

2.5 house is way too long in the gym lol

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Monday

Flat Bench

95x10

135x8

155x5

185x3

225x2

255x3x3

255x5 reactive slingshot

225x10 reactive SS

Narrow grip

225x6x2

185x10

Floor press

185x3

225x3

245x3x3

185x10

narrow grip

135x10

Good day even with my right peck hurting a little.

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Oly Squat

135x10

185x5

225x1x2 1 without belt and 1 with

275x3x3

225x5 pause on 5th rep

185x8 pause on 8th rep

Dead lift

135x10

225x5

275x5

315x2

365x2

405x3x2

315x8 hold on last rep

315x2 DO hand hold on last rep

tried some good mornings

95x10x2

lunges 135x8

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Thursday

Speed bench against band

50x10

100x5

140x3

160x3

190x1

210x1 (too slow)

160x3x2

140x5

50x12

Seated Military

95x10

135x5

155x3

185x3x5

Military DB Press

65x9

55x10

45x12

2 sets of front and lat raises with light DB's

Box Squat

135x15

185x10

Presses felt strong today legs didn't lol

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Monday

Bench Press

95x10

135x8

155x5

185x2

205x1

235x1

260x2x4

225x6 (short range reps on 1-4 , trying to get my explosive off my chest)

185x14 short range reps on 1-11

Incline

135x5

185x5

205x1

225x1x2

185x5

135x15

then dips, DB skull crushers and sated fly machine

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Heavy Deads and Light Squats/reps

Deads

135x8

185x5

225x3

275x2

315x1x2 without and with belt

365x1

405x1

455x1x2

405x3

315x8

225x8

Squat

135x10

185x5

225x5x2 Pause at bottom for 1-2 seconds

185x12 Pause on last rep

135x12 Pause on last rep

Good day, 455 was smooth but slow gotta work on speeeeddd

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Thursday

Speed bench and Shoulders

Speed Bench

135x5

155x5

185x3

205x3

185x5

155x5

135x8

Push Press

135x5

155x3

185x1

225x1

250x2

225x4

185x8

135x8 strict

Seated DB

50x8

Finished off with shoulder assistance movement lat and front raises

Push press felt great today!

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Friday

Upper Back and Bi's

Just did 3 rowing movements, shrugs up to 315 for 4 sets and curls on a football bar. Also, calf raise and abs.

Just a clean up day

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Monday Chest and Tri's

Flat Bench

135x8

155x5

185x3

205x1

235x1

265x2x2

265x1

285x2 reactive slingshot

225x6

225x7 reactive slingshot

Narrow grip

225x5

185x10

Incline press machine

45x10

90x8x2

115x7x2

90x7

45x15

Db flys

30x10x3

Seated DB Tricep press

65x10

85x10

105x5

55x15

Good day put my Hands in about an inch or 2 on bench, felt solid.

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Tuesday

Heavy Squats and Speed Deads

Squat

95x10

135x5

185x3

225x1x2 one with and one without belt

275x1

295x1

315x1x2 second set was really slow at middle.

275x3

225x10 , Pauses on rps 6-10

Dead Lift

135x5

185x5

225x3

250x3x4

250x1 no belt

225x5

185x5

Did 2 sets of 2 with 95 over head squat

Finished off with leg extensions, leg curls and forward hyper extensions.

good day , gotta get faster in the middle on my squat!!!!

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Thursday

Speed bench

95x10

135x8

155x5

185x3

195x3

205x3

215x3

185x5

Seated Military press

135x5

155x3

185x1

205x1

215x0

183x3x2

155x7

135x8

shoulder assistance and light machine press to finish off.

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Friday

Upper back and Bi's

Monday

Flat Bench

95x10

135x8

155x5

185x3

205x2

225x2

245x1

265x2x3

290x2 reactive slingshot with pause at chest

Narrow grip

235x5x2

195x10

Floor press

135x5

185x5

225x5

235x3 good pauses at bottom

195x5

Incline Neutral Grip DB

65x8

80x6x3

60x12

Inclin DB flys

30x10

40x10

35x10

Dips

BWx8

45x6

90x2

BWx12

Good day. I think i could have gotten 265 for 3 on the first set .

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Tuesday

Speed Squat and Rep Deads

Squat

95x5

135x5

155x5

185x3x8

135x5 pause with speed

Deads

135x5

185x3

225x3

275x1

315x1

365x7 stop at bottom, non touch and go

Rack lift just below knee

315x1

365x1

405x1

455x1

500x0

455x1

405x3

Finished off with leg extension and curls, hyper extenders and calf raises.

Really good day, was happy with 365x7!

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Thursday

Speed bench and Shoulders

Speed bench

95x10

135x5

155x5

185x3

225x2x3

185x5 pause at chest

Push press

135x5

185x3

225x1

255x0 just missed it

235x3

185x10

Seated DB press

60x10

40x15

Lat and front raises with 20's and 30's

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