Deathbench for the Big 3

[Gett01]

Welcome to My Log!

Hey everyone, it's been a while but I'm back to logging my training! I've decided that I'm going to do Disbrow's Deathbench program (taken from Reddit), but I've customized it and will be doing it for Squat, Bench, and Deadlift. Attached is the excel sheet for the original program.

Brief Background: been training for a while but the last year and a half I've been struggling with some injuries (pinched a nerve in my back, got over it, then it started to come back; recently strained something around my shoulder blade but it seems to have resolved itself). I used to lift more but the injuries took me back a few steps. Luckily I'm completely injury-free and ready-to-go!

Training maxes I'm starting with: Squat- 290, Bench Press- 215, Sumo Deadlift- 330

Just did the first workout today, I'll update with it soon!

[Gett01]

1/9/17 (Monday): Week 1 Day 1

Squat:
45x5, 95x5, 135x5, 185x3, 225x1
(230x3)x5
(235x3)x3
(240x2)x2

Sumo Deadlift:
135x5, 185x3, 225x1, 235x1
(260x3)x3
(265x3)x3
270x2

Leg Press: (assuming 100 lb sled)
235x10
(285x15)x5

Leg Curl:
75x8
(105x12)x5

Flexibility/Mobility:
Hamstring stretch, adductor stretch, low back stretch, glute stretch, upper back smash (rumble roller)

This was a solid workout for sure. For the deadlifts, I lowered the percentages slightly and took a few of the sets out because I was pretty fatigued at that point, plus the program isn't designed to have 2 big lifts follow the programmed reps on the same day. It would be like following the 10 sets of bench with 10 sets of incline bench...wouldn't go so well. It ended up working out well, so I'll keep the deadlifting that way moving forward. This day wasn't especially hard, and I didn't really feel worn out until the last couple sets of each lift, but I can tell it's going to get much harder as the percentages ramp up in the coming weeks.

[Gett01]

1/10/17 (Tuesday): Week 1 Day 2

Morning Bodyweight: 212.4

Bench Press:
45x15, 95x8, 135x4, 155x2
(170x3)x5
(175x3)x3
(180x2)x2

Slingshot Bench Press:
(170x5)x5

DB Bench Tricep Extension:
(15x12)x5

Close Grip Cable Tricep Pressdown:
(60x20)x5

Flexibility/Mobility (at gym):
Hamstring stretch, low back stretch, adductor stretch, glute stretch

Flexibility/Mobility Work for Tonight:
Pec stretch, pec smash (lacrosse ball), delt smash (lacrosse ball), tricep smash (lacrosse ball), upper back smash (rumble roller), lat smash (foam roller), glute smash (lacrosse ball), bodyweight squats x20

Another nice workout, off to a good start with this program. Lots of bench press sets, but they all felt nice and smooth. I'm happy with the percentages so far, they seem to be perfect to start this: not overly hard yet, but challenging enough that I need to work to keep good form. And my triceps got some serious work, I can tell that the pumps will be crazy on the higher volume day later this week. I've also decided I will be putting up all of the flexibility and mobility work I do inside and outside of the gym to keep me honest about doing it, because in the past I've skipped it and then paid the price.

[Gett01]

1/11/17 (Wednesday): Week 1 Day 3

Medium-Grip Pulldown:
60x15, 90x12, 120x6, (140x10)x5

Wide Grip Pulldown:
80x8, (100x15)x5

Cable Row:
100x10, 130x6, (150x10)x3, (150x8)x2

DB Retraction-Shrug:
35x20, (35x15)x4

Unilateral DB Upright Row:
(20x15)x5

Lying DB Lateral Raise:
(10x12)x5

Facepulls:
20x20, 30x20, 40x20

BB Curl:
45x10, (65x8)x3

DB Concentration Curl:
(15x12)x3, (15x10)x2

Flexibility/Mobility:
Hamstring, Low Back, and Adductor stretches, Quad barbell smash, glute smash


Got a bit behind on logging because I've been preoccupied with an interview for an internship I had this morning (I got the internship!). I'll be catching up on all of the workouts very soon. As far as this one goes, it was a solid workout and everything was moving well and feeling good. Basically I've made these upper back/shoulder/biceps workouts on Wednesdays and Saturdays just to balance out all of the pressing and to get some work in for the areas that would be neglected otherwise. One area I'm really trying to improve on is my shoulders, my lateral and rear delts haven't gotten a whole lot of work in the past. And then of course there's no such thing as a back that's too strong! Tomorrow (Saturday) I'm going to try out assisted chin-ups with a band.

[Gett01]

1/12/17 (Thursday): Week 1 Day 4

Paused Squat:
45x8, 95x5, 135x5, 185x2, (205x5)x5

Front Squat:
45x8, 95x5, 115x3, (135x8)x5

Hang Power Clean:
45x5, 95x3, 115x2, 135x2

Leg Press: (assuming 45 lb sled)
135x10, 185x15, 225x12, 315x12, 405x8, 135x20

Leg Curl:
75x8, (105x12)x5

Seated Calf Raise:
(45x20)x5

Flexibility:
Hamstring and Low Back Stretch

Solid workout, it was a lot of volume but it was good. I ended up doing a pyramid on leg press just because some guy wanted to work in and then decided he was going to half-rep 6 plates, so I just went up every set so that we weren't taking off 3-4 plates every single time. It was annoying but whatever, still another good lower day.

[Gett01]

1/13/17 (Friday): Week 1 Day 5

Paused Bench Press:
45x10, 95x6, 135x4, (155x5)x5

Incline Bench Press:
45x10, 95x6, (115x10)x2, 115x9, (115x8)x2

DB Bench Press:
(35x15)x5

DB Incline Bench Press:
(30x10)x5

Close Grip Bench Press:
45x6, 95x4, 115x8, 115x7, 115x6

DB Bench Tricep Extension:
(15x12)x5

Cable Tricep Pressdown:
(60x20)x5

Flexibility/Mobility for Tonight:
Hamstring, adductor, and glute stretch, upper back smash, lat smash, pec stretch

Today's workout was nice, everything felt good and I got some quality volume in. Next time I want to try to speed it up a bit though, because it took a while to get through everything.

[Gett01]

1/14/16 (Saturday): Week 1 Day 6

Medium Grip Pulldown:
60x15, 90x10, 120x5, (130x12)x5

Wide Grip Pulldown:
(100x15)x5

Cable Row:
60x10, 90x5, (120x10)x5

DB Retraction-Shrug:
(30x20)x5

DB Unilateral Upright Row:
(20x15)x5

Lying DB Lateral Raise:
(10x12)x5

BB Curl:
(45x15)x5

Flexibility:
Lat/Pec Stretch

This was a solid workout, everything felt good. I took out the facepulls because I think they were actually messing with my shoulder (last time my shoulder blade area felt irritated after them), and the lying lateral raises work my rear delts well anyway. By the way, for anyone reading this: if you haven't tried lying lateral raises, they are incredible for lateral and rear delts, definitely try them out.

[Gett01]

1/16/17 (Monday): Week 2 Day 1

Morning Bodyweight: 215.4
I've been forgetting to do this, gotta get into the habit of weighing myself more often. For some reason it's up by 2-3 pounds from last week even though I really didn't change my diet significantly. Could be that I was a bit dehydrated at the beginning of last week and just random fluctuation. I'm not really concerned though, it seems to move up and down by 1-2 pounds all the time.

Squat:
45x5, 95x5, 135x5, 185x3, 225x1, (235x3)x5, (240x3)x3, (245x2)x2

Sumo Deadlift:
135x5, 185x3, 225x2, 245x1, (270x3)x3, (275x2)x2, 280x1

Glute Machine:
55x10, (95x15)x5

Flexibility:
Hamstring, low back, adductor, and glute stretches

Flexibility/Mobility for Tonight:
Pec stretch + smash, upper back smash, lat smash, delt smash, tricep smash

This was a really nice workout, everything felt good. I shortened it a bit and it was just the right amount of work (a whole lot of work, but not so much that I felt out of energy and like it was dragging by the last lift). I jumped up a bit faster in weight on DL because last week was pretty easy. I also decided on doing 3x3, 2x2, 1x1 for DL and it seems to be a perfect medium considering I'm doing after a ton of squats. I'm able to keep the programmed weights, but I cut out some of the sets and reps so that it doesn't destroy me. Plus I've found that the percentages carry over a bit differently in deadlift vs squat (at least for me), I've always been able to get more volume in at a given percentage for squat compared to DL. Looking forward to tomorrow, it's Bench Day!

[Gett01]

1/17/17 (Tuesday): Week 2 Day 2

Morning Bodyweight: 213.4
This makes more sense, yesterday must have been some random fluctuation, because I knew I didn't just suddenly gain a couple pounds.

Bench Press:
45x10, 95x8, 135x4, 155x2, (175x3)x5, (180x3)x3, (185x3)x2

Slingshot Bench Press:
(185x5)x5

DB Bench Tricep Press:
(20x10)x5

Tricep Pressdown:
(60x20)x5

Flexibility:
Hamstring, Adductor, and Low Back stretch

Flexibility/Mobility for Tonight:
Shoulder blade mobs, Pec/Lat stretch, tricep stretch, lat smash, upper back smash, glute smash

Awesome workout today! I credit a lot of it to this new shoulder mobilization I tried out last night, it was amazing for ungluing the muscles in between my shoulder blades and spine, which tend to get very tight. After I did it, it was like my shoulders could actually move, I had no idea they were so restricted beforehand. It let me get into awesome positioning for benching today (I bench powerlifting style), and it went so well I just did 2 sets of 3 instead of 2 sets of 2 at the end. I jumped the slingshot weight up to the 2x2 (2x3 today) weight, instead of the 5x3 weight like I had done last week, because last week it was too light. After the benching, I did the tricep lifts and got out of there. Note: these are the same tricep lifts as before, I just renamed them because they aren't really the same as the normal lifts people think about. The "DB Bench Tricep Press" is basically like a DB version of a JM Press, it's like a mix of a skullcrusher and a bench press. I love them because they're awesome for working triceps but it gets the rest of the bench muscles involved and is more specific to bench than other lifts.

[Gett01]

1/18/17 (Wednesday): Week 2 Day 3

Forgot to get my morning bodyweight, oh well

Medium Grip Pulldown:
60x15, 90x10, 120x5, (140x12)x5

Wide Grip Pulldown:
90x8, (120x12)x5

Cable Row:
60x10, 90x8, 130x4, (150x8)x5

Low Supinated Cable Row:
(80x15)x5

DB Retraction-Shrug:
(30x20)x5

UL DB Upright Row:
(20x15)x5

DB Lying Lateral Raise:
(10x12)x5

BB Curl:
45x8, (65x8)x3, (45x15)x3, 35x20

Flexibility/Mobility:
Hamstring stretch, low back stretch, Pec + Lat Stretch, Adductor Stretch, lat smash (foam roller)

Flexibility/Mobility for Tonight:
Shoulder Blade mob (lacrosse ball), upper back smash (foam roller), glute smash (lacrosse ball), quad + IT band smash (foam roller), foot mob (lacrosse ball)

Awesome workout today, I really put in some work. Moved up in weight on a few exercises and felt very strong, every rep felt nice and smooth, especially on the pulldowns. I credit a lot of it to the new shoulder mob I've been doing, it's really unglued my shoulder blades and let me get into better positions. I've decided to toss the concentration curls and just focus on the BB curls, which have always been way better for working my biceps. I think I get a better contraction out of them because the bicep is working not only to flex the elbow but also flex the shoulder, whereas in the concentration curl it's really only about isolated elbow flexion.

[Gett01]

1/20/17 (Thursday): Week 2 Day 4

Power Clean:
45x5, 95x5, 115x3, 135x2, 155x2, 165x2, 135x3
The goal here was really just to test the waters, next week I'll be putting more work in

Squat:
45x8, 135x5, (185x8)x3

Front Squat:
45x5, 95x5, 135x3, (165x5)x3

Leg Press:
135x10, (185x15)x5

Leg Curl:
75x8, (105x12)x5

Seated Calf Raise: (plate weight)
(55x20)x5

Sweet workout today. I've decided I'm going to just do 3 sets of front squats and squats on this day, because even just 6 total sets of squatting after power cleans is a ton of work. Next time I think I'll also switch it to front squats before back squats, I want to focus on bringing my front squat up. As far as the power cleans, just testing the waters today, but next week I'm going to be getting serious about them. I'm also going to try and transition into a full squat clean instead of just a power clean, but that will take some practice. That's it for now!

[Gett01]

1/20/17 (Friday): Week 2 Day 5

Standing Press:
45x10, 75x5, 95x2, (105x5)x3

Bench Press:
45x10, 95x5, 135x3, (155x6)x3

Incline Bench Press:
45x5, 95x5, 115x4, (120x8)x5

DB Bench Press:
(40x12)x4, 40x10

DB Incline Bench Press:
35x9, (35x8)x4

DB JM Press:
20x12, (20x10)x4

Tricep Pressdown:
(60x20)x5

Later in the Day: Pickup Basketball for about 1.5 hours

Another solid workout, I changed it up a bit to 3 sets of OHP and 3 sets of bench. Not much to say other than that, I also moved up the weight on a couple of the DB lifts.

[Gett01]

1/21/17 (Saturday): Week 2 Day 6

Medium Lat Pulldown:
60x15, 90x10, 120x6, 140x2, (150x12)x5

Wide Lat Pulldown:
90x8, 120x6, (130x12)x4, 90x20

Cable Row:
60x10, 90x8, 120x6, 150x3, (170x6)x3, 120x15, 90x20

DB Retraction-Shrug:
(30x20)x5

UL DB Upright Row:
(25x15)x2, (25x12)x2, 20x15

DB Lying Lateral Raise:
(10x15)x2, (10x12)x3

BB Curl:
45x15, 65x8, 85x5, 55x12, 45x15, 35x20

EZ BB Curl:
45x12, (45x10)x2, 25x20

Awesome workout today, might have gotten a pulldown PR, and I decided to heavy on the rows too. Not much else to say, looking forward to going heavier next week!

[Gett01]

1/23/17 (Monday): Week 3 Day 1


Squat:
45x5, 135x5, 185x3, 225x2, (240x3)x5, (245x3)x3, (250x2)x2

Sumo Deadlift:
135x5, 185x3, 225x2, 255x1, (275x3)x3, (280x2)x2, 285x1

This may seem like a short workout, but believe me when I say it wasn't. Not super long, but it was a lot of work getting through all of those sets. I decided to leave the extra glute work for Thursday, because last week it felt like a bit much and I didn't feel like I was totally recovered coming into volume day. My squat felt really strong and every rep was solid. Deadlifting went well too, but of course by that point I was starting to get pretty tired. Still, an all-around nice workout, overall it actually felt easier than last week.

[Gett01]

1/24/17 (Tuesday): Week 3 Day 2


Bench Press:
45x10, 95x8, 135x4, 155x2, (180x3)x5, (185x3)x3, (190x2)x2
I think this is a PR, if I remember correctly my previous best was 190x3 or 4, and there's no way I would've gotten through all those sets before.

Slingshot Bench Press:
(180x5)x5
Dropped off a little bit of weight from last week because I was pretty fatigued.

DB OHP:
20x10, (30x12)x3, (30x10)x2

DB JM Press:
(15x15)x5

Tricep Pressdown:
(60x20)x5

Great workout, my bench didn't feel as strong as my squat did on Monday, and the last couple sets of bench were tough. Still, everything felt good and I handled the weights well, and all my joints have stayed healthy.

[Gett01]

1/25/17 (Wednesday): Week 3 Day 3


Lat Pulldown:
60x20, 100x10, 130x6, 150x2, (160x8)x5 PR

Cable Row:
80x12, 120x6, 150x4, 170x2, (180x6)x5 PR

Parallel Grip Lat Pulldown:
80x8, (100x15)x5

DB Retraction-Shrug:
(30x20)x5

DB UL Upright Row:
(20x15)x5

DB Lying Lateral Raise:
(10x15)x5

BB Curl:
45x15, 65x8, 85x5, 55x12, 45x15

EZ BB Curl:
(45x10)x4, 45x15

This was an awesome workout, got a couple PRs and everything felt great. I'm really looking forward to tomorrow's workout, I'll be ramping it up with the power cleans and front squats.

[Gett01]

1/26/17 (Thursday): Week 3 Day 4


Power Clean:
45x5, 95x3, 115x2, 135x2, 155x1

Clean Pull:
175x1, 185x2

Power Clean:
(135x5)x5

Front Squat:
45x5, 95x5, 135x3, 155x1, (170x5)x3

Squat:
45x5, 135x5, (185x10)x3

Glute Machine:
55x10, (95x15)x3

Leg Press/Leg Curl Superset:
135x10/75x10, (185x15/105x15)x2, 185x20/105x20

This was a really nice workout, I was happy about how good the power cleans felt, and the front squatting and squatting was decent too. I'm hoping that by the end of this program my 3x5 front squat will be upwards of 185, because it's a weak point for me and should transfer nicely into a better back squat.

[Gett01]

1/27/17 (Friday): Week 3 Day 5


Standing Press:
45x10, 65x5, 85x3, 95x2, 105x1, 115x4, (115x3)x2
So I tweaked my neck doing this, wasn't fun...I've decided to stop doing BB OHP moving forward, this isn't the first time I've tweaked my neck or shoulder doing this lift. I don't have any problems with seated DB, which seems to work my shoulders better anyway. I think it has something to do with the fixed position due to BB and the fact that I don't have the most phenomenal shoulder mobility.

Paused Bench Press:
45x10, 95x8, 135x4, (150x5)x3

Incline Bench Press:
45x5, 95x5, 115x2, (125x8)x5
This was a PR!

DB Bench Press:
(35x15)x5

DB OHP:
(25x10)x3, (20x12)x2

DB JM Press:
(15x15)x5

Tricep Pressdown:
(60x20)x5

So tweaking my neck wasn't fun...but since then I've dug into it with a lacrosse ball and it's feeling much better, just slightly stiff at this point. Won't be doing BB OHP moving forward, it's much better to just stick with DB and work my delts without risking my neck or shoulder health. Other than that, I was able to do everything without any issues, so all things considered a solid workout. I even hit a 5x8 PR on my incline bench. Granted the very last rep was a real grinder, but I'll take it. For some reason this workout too a lot longer than I normally spend in the gym, probably cause I was pissed off and preoccupied with my neck.

[Gett01]

1/28/17 (Saturday): Week 3 Day 6


Lat Pulldown:
60x15, 100x10, 130x6, (160x10)x5
This was a PR!

Standing Cable Row:
(60x15)x4, 60x20

Cable Row:
60x15, 90x10, (120x15)x5

DB Retraction-Shrug:
(30x20)x5

UL DB Upright Row:
(20x15)x5

DB Lying Lateral Raise:
(10x15)x5

BB Curl:
45x8, (55x10)x5

EZ BB Curl:
(45x12)x5

EZ BB Preacher Curl:
25x20, 35x15, 45x10

This was today's workout, and it was pretty nice. Put some solid back/shoulder/bicep work and everything is feeling good. Tomorrow I'm planning on going in and running on the treadmill and doing some mobility work to prep myself for the coming week, which should start to ramp up the intensity. Week 4 is also the week that deloads for the second half of the week, so that'll be good to get rid of some built up fatigue as I get into heavier weights.

[Gett01]

1/30/17 (Monday): Week 4 Day 1


Squat:
45x5, 135x5, 185x3, 225x2, (245x3)x5, (250x3)x3, (255x2)x2

Sumo Deadlift:
135x5, 185x3, 225x2, 265x1, (285x3)x3, (290x2)x2, 295x1

Glute Machine:
55x15, 95x15, 115x15, 135x15, 155x15/95x15/55x20 (dropset)

Back Extension:
(BWx15)x5

This was a really nice workout, and I even moved up the deadlift weights by 10 instead of 5 from last week, because it was feeling strong and last week wasn't too difficult. Only a 5 pound jump on the squats though and that was tough enough. Got some quality glute, hamstring, and low back assistance after that.

[Gett01]

1/31/17 (Tuesday): Week 4 Day 2


Bench Press:
45x15, 95x8, 135x4, 155x2, 175x1, (185x3)x5, (190x3)x3, (195x2)x2
This was a nice PR

Slingshot Dip:
(BWx5)x5

DB Bench Press:
25x10, 35x10, (50x10)x3

Seated DB OHP:
20x10, 30x10, (40x6)x3

DB JM Press:
(20x8)x3

Tricep Pressdown:
(80x15)x2, 80x15/40x15/20x20 (dropset)


This was an awesome workout, hit a nice bench PR and the DB lifts felt really strong. The last 2 sets of bench were very difficult, definitely more than a 9 RPE, the last set may have even been a 10. I don't think I'd be able to move up in weight the program continued on like the past 3 weeks, but luckily the second half of week 4 is a deload. So here's to hoping I'll get rid of some fatigue and hit another big bench PR next week.

[Gett01]

2/1/17 (Wednesday): Week 4 Day 3


Lat Pulldown:
60x15, 100x10, 130x8, 160x2, (170x10)x2, (170x8)x3
This was a big PR

Cable Row/Standing Cable Row Superset:
60x10, 90x8, (120x10/60x15)x5

Neutral Grip Pulldown:
80x10, 110x10, (140x10)x2, 140x10/80x15/40x15 (dropset)

DB Trap Row:
(30x20)x5

UL DB Upright Row:
(20x15)x5

DB Lying Lateral Raise:
(10x15)x5

BB Curl:
45x10, (65x10)x3

Cable Curl:
20x15, 40x10/30x12/20x15/10x20 (dropset)

DB Hammer Curl:
(10x15)x3

This was a great workout, and I got a huge pulldown PR. There is no doubt that my lats have gotten stronger, because at the start of this program I struggled to get 150x8, and now I might even be able to get 170x8 at this point. Everything else was awesome as well. The rest of this week is going to be pretty boring because it is supposed to be a deload for the rest of the time. The program has me reduce all work by 20%, but instead of that I've decided I'm just going to do one working set on all of the lifts instead of the normal 3-5. That way I'm not showing up and just doing a bunch of light sets to save time, and it'll make me hate it less too.

[Gett01]

So I've gotten a bit behind on logging...so I'm just gonna combine the two deload workouts from the end of last week into this update and go from there.

2/2/17 (Thursday) and 2/3/17 (Friday): Week 4 Days 4 and 5

Thursday:

Power Clean:
45x5, 95x3, 115x2, 135x1, 145x1, 155x1

Clean Pull:
165x1, 185x2

RDL:
185x8, 205x8

Paused Front Squat:
45x5, 95x5, 135x3


Friday:

Speed Bench Press w/chains:
45x10, 95x5, 115x2, 125x2, add chains, (125x3)x3

Bench Press:
135x12

Incline Bench Press:
45x10, 95x10, 115x10

Lat Pulldown:
60x15, 90x10, 120x10, 150x10, 170x10

Standing Cable Row:
(60x15)x2

[Gett01]

Week 5 Mega Update

Monday (2/6/17):

Squat:
45x10, 135x5, 185x3, 225x2, 245x1, (255x3)x5, (260x3)x3, (265x2)x2

Sumo Deadlift:
135x5, 185x3, 225x2, 255x1, 275x1, (295x3)x3, (300x2)x2, 305x1

Glute Machine:
55x10, 105x20, 155x15/105x15/55x15 (dropset)

Abs


Tuesday (2/7/17):

Bench Press:
45x15, 95x8, 135x4, 155x2, 175x1, 190x3, (190x2)x4, (195x1)x3, (200x1)x2

Smith Machine Floor Press: (assuming 45lb bar, but we all know it's not that heavy)
45x10, 95x8, 135x8, 155x8, 175x8, 195x6, 205x5, 215x3, 225x2

DB Bench Press:
30x10, 40x10, (50x10)x3 PR

DB OHP:
20x10, 25x8, (30x10)x3

Close Grip Tricep Pressdown:
(60x20)x5

Abs


Wednesday (2/8/17):

Lat Pulldown:
60x10, 90x10, 120x8, 150x4, 170x2, (180x8)x5 PR, 120x15

Standing Cable Row:
(60x20)x5

Parallel Grip Pulldown:
60x10, 90x10, (120x12)x2, 120x12/80x12/40x15 (dropset)

Pronated Cable Row:
60x15, 90x15, 110x12, 130x12/80x12

DB Trap Row:
(30x20)x5

UL DB Upright Row:
(20x15)x5

DB Lying Lateral Raise:
(10x15)x5

Cable Curl:
20x10, 30x10, (40x12)x4, 40x12/30x12/20x15 (dropset)

UL DB Hammer Curl:
(20x10)x2, 20x10/10x10


Thursday (2/9/17):

Power Clean:
45x5, 95x3, 115x2, 135x1, 155x1

Clean Pull:
175x3

Power Clean:
(135x8)x3 PR

Front Squat:
45x5, 95x5, 135x3, 155x1, (175x5)x3
Not a PR but I may have tied my PR

Leg Press: (assuming 45 pound sled)
135x15, 225x10, (315x15)x3

Glute Machine:
55x10, 105x10, (155x15)x3

Leg Curl:
5x10, (7x15)x3


Friday (2/10/17):

Speed Bench Press w/chains:
45x10, 95x5, 125x3, add chains, (125x3)x3, 140x1, 155x1

Bench Press:
(165x8)x3
Might be a PR or at least a tied PR

Incline Bench Press:
45x8, 95x5, (115x8)x3
Cut down the sets to 3 from now on, because I'm doing more flat work beforehand than before

DB Bench Press:
30x10, (50x12)x5 Big PR

DB OHP:
25x12, 25x10, (25x9)x3

DB JM Press:
(20x8)x2, 20x7

Close Grip Triceps Pressdown:
(60x20)x5


Saturday (2/11/17):

Lat Pulldown:
80x15, 120x10, 160x3, (180x8)x4, 180x8/100x12 (dropset)

Standing Cable Row:
(60x15)x5

Parallel Grip Pulldown:
80x10, (120x12)x5

Pronated Cable Row:
60x15, 100x12, 130x12, (100x12)x2, 80x15

DB Trap Row:
(35x20)x5

DB Lateral Raise:
(15x15)x5

DB Scaption Raise:
(5x15)x3

DB Lying Lateral Raise:
(10x15)x5

Cable Curl:
10x10, 20x10, 30x10, (40x12)x2, 40x12/30x10/20x12/10x15 (dropset)

UL DB Hammer Curl:
(20x12)x3

Abs



Wow so that was a huge update for all of week 5. I just finished off week 6 today, so that will be coming in another whole-week update, and then I'll finally be all caught up. In summary this was an awesome week of training. Some of the workouts get a bit long, but they are definitely worth it, I've been getting some nice PRs, and I have a couple pretty big ones to put in with the week 6 update (spoiler: I got a HUGE incline bench PR).