Jmadden's PHAT bulk to greatness

[Jmadden44]

Bench
45x10
135x6
225x3,3 sec pause
285x3,3,3,3,3,3,3,3,3,2(ninja spotter touched bar on 3rd rep), (11th set, do-over) anddd 3. All paused of course.

Accessories
Straight bar preacher curls
40x10
60x10
70x6,6

DB RDF
40x12,12,12

Alt DB Curls
35x6
30x6
25x8

Cross body Hammer Curls
30x6

[Jmadden44]

Bench
45x10
135x10
225x1
245x6,6,6,6,6,9, all paused

Accessories
Facepulls
90x20
120x12,12

RDF Machine
100x12,12
120x20

Seated Lateral DB Raise
20x15,15,15

[Jmadden44]

Bench
135x10
185x4
225x3
275x4,4,4,4,4,4,4,8(fuaaaaaaa!) all paused

no accessory work

Smolov Intense Phase W1D1

Squat
45x5
135x5
225x1
working sets
295x3
belt on
340x4
385x4,4,4,5

[Jmadden44]

Bench
45x20
135x10
225x3
275x1
295x3,3,3,3,3,3,3,3,3,3. All Paused. Fukk yes. No accessories.

[Jmadden44]

Squat
45x10
135x6
225x3
working sets
270x3
315x3
Belt on
360x4
405x3 --> fuk the switching phase, wasn't ready for this.
385x5,5 ---> again, sucked. But another day in the books.

[Jmadden44]

Bench
45x20
135x5
225x1
275x1
285
315
330
335
Previous paused PR was 310.



Squat
45x10
135x5
225x3
Working sets
295x4
315x4
Belt on
365x4,4,4,4,4
405x3.


Good fukking day gents.

[Jmadden44]

Smolov Jr C2W1D1
Bench
45x20
135x6
185x3
225x1
245x6x6. 3-5 second pauses on last reps. Smooth, easy.
Smolov Intense Meso W2D1
Squat
45x6
135x6
225x3
Working sets
275x4
315x4
365x4---> Beltless PR
Belt on
405x3
405x4,4--> Rep PR.
Here's the last set.
First two may be kinda high.


Accessories
Incline Braced DB RDF
25x20,15,10
SS w/
Face pulls
[37.5x10into22.5x10]x3
DB Upright Row
35x10
EZbar Upright Row
60x12
DB Shrugs
80x20
85x15

[Jmadden44]

God damn there's too much good shit goin on in here for no one to be following my log lol.

Smolov Jr C2W1D2

Pause Bench
45x30
135x6
185x5
225x5
265x5,5,5,5,5,5,5. 3 second pauses on all the last reps. Bout a 8 sec pause on the very last rep. Normal pauses on all others. These felt strong.

Smolov Intense Meso W2D2
45x10
135x10
225x1
Working Sets
295x3
340x3
385x3-----> Beltless PR
Belt on
405x3,3,3
430x3 PR

Today's workout kinda sucked at first (squat portion). Really had to get focused after my first set of 3 with 405. They were high and I didn't feel very confident under the bar. I didn't want to miss any reps so I had to really get my mind right to hit depth on the rest of my sets. Nose tork FTW. Here's the 405x3x3 and 430x3. Lol listen closely during the very last rep.

[Jmadden44]

Pause Bench
45x30
135x6
185x3
225x3
280x4,4,4,4,4,4,4,4

Accessories

Wide Grip Pause Bench
135x10,10,10

DB Incline
70x12
80x6

RD RDF
30x12
35x12
40x12

Facepulls
30x20
50x20,20

Hanging leg raise
BWx20
15lbsx12
15lbsx3 into BWx20

Cable crunch
95x20,12,12

Machine RDF
70x12
100x15
130x12

Misc
Cross hammer curls, DB incline curls, concentration curls. I hate training bis.

[Anthonyxavcx]

animal

[Jmadden44]

Squat
45x12
135x4
225x3
275x1
Working Sets
295x3
340x3
385x4-------> Beltless PR
Belt on
405x5,5,5,5----->Rep PR

Hanging Leg Raise
BWx20,20,20

Deads
Conventional
135x6
225x3
315x3
belt on
405x1
455x0
Sumo
455x4 Rep PR


Today's working sets

[Jmadden44]

Pause Bench
45x30
135x6
185x5
225x3
275x1
Working sets
300x3,3,3,3,3,3,3,3,3,3,3

Never done 300 for more than a single. Was actually my max in March.

Accessories

Bent Over DB Row
60x12
75x12
85x12

Brandon Campbell's Favorite Row
55x12
60x12,12

DB RDF ss w/ Facepulls
30x12 ss 30x20
30x12 ss 52.5x15
30x12 ss 52.5x15

DB Concentration Curl
30x12into7into4
30x8into4into3
30x8intointo4

Cross body Hammer Curl
35x8
35x6
30x10

DB Overhead Tri Ext
60x12
75x12
85x12

Weighted Tri Dips
40x12,8,8






Makin some fukkin gains in ere. 405x5x5 squat tomorrow.

[Jmadden44]

Squat
45x10
135x6
225x3
Working Sets
270x3
315x3
360x3
Belt on
405x5x5

Here's the last squat set

[Jmadden44]

Pause Bench
45x30
135x6
225x1
255x6x6

Accessories
Bent Over DB Row
65x12
80x12
90x12

Brandon Campbell Row
60x3x12

DB RDF
35x3x12

Facepulls
30x20
50x20,20

DB Concentration Curl
30x3x12

Crossbody Hammer Curl
35x3x10

EZ Bar Curl
60x3x10

V Bar Tri Ext
50x20
80x20
95x12

Single Arm Cable Tri Ext
20x10,15,13

Chest Dips
BWx20,15,12

[Jmadden44]

Pause Bench
45x30
135x6
185x6
225x3
275x7x5. Little tough, 3-5 min rests here.

Accessories
BO DB Row
80x12
90x12
100x12

Brandon Rows
60x3x12

DB RDF
35x3x12

Facepulls
30x20
50x2x20

DB Conc Curl
35x12,12,8into20x10

Hammer Curl
35x2x10
30x10

EZ Bar Curl
60x3x10

V Bar Tri Ext
80x20,20,10into50x15

Single Arm DB Ext
25x3x10

Single Arm Lateral Raise
25x3x10

Lateral Raise Machine
110x3x12



Tried to squat, too sunburned lol. Fukked around with some front squats and mobility.

[Jmadden44]

Up next, joining a PL team with two world class lifters as coaches, bulking to 220 (205bw), And I'll prob be moving my training log to the PL section.