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Straight arm pull down
13x3x15
Pull down-medium grip
27.5x3x15
Bent over barbell row
45x3x15
DB Shrugs
15x3x20
DB upright row
5.5x3x12
Calf raise
66x3x20
Resistance band leg curls
3x15
Side raise
5.5x3x15
Hammer curls
5.5x3x15
Facepulls
11x3x12
B/W wall squat
3x8
Goblet squats
22x3x5
Box squat
85x5x2
Abs
x100
Deads felt pretty good. EMOMs are a b!tch lol.
[youtube]tnOkja0KP-w[/youtube]
Front Squat 1RM (5 under PR)
(PR 134lbs)
45x8
66x6
88x3
100x2
115x1
129x1
Raised Trap deadlift 1RM (5 under PR)
(PR 239lbs)
194x1
214x1
234x1
Deadlift EMOM
234x3x1
Deficit Deadlift
170x3x2
Stiff legged deadlifts
110x3x12
Resistance Band leg curl
3x12
Standing calf raises
132x3x12
Abs
x100
Keep up the great work in here OP! Mirin' squat depth, also that db set in the background -that looks awesome!
[QUOTE=thehobbes;1596230641]Keep up the great work in here OP! Mirin' squat depth, also that db set in the background -that looks awesome![/QUOTE]
Thank you - yeah I'll probably never use most of that DB set as it's too heavy lol!
Decline and push-press felt good, although it's been a busy week so I'm looking forward to resting over the weekend.
[youtube]37aR8jNWzhY[/youtube]
Decline warm-up sets:
45x8
55x6
66x3
77x1
88x1
Decline bench
96x6
96x6
87x8
OHP Push
45x4
55x3
65x3x6
Close Grip Barbell Row
66x3x12
Shrugs
33x3x12
Rear Delt Bent Over Raise
22x3x12
Hammer Curls
15x3x12
Abs
x100
Looking good. I skipped bench for like... 3 months. My shoulders are so again just thinking of decline or ohp, lol. Good to get things done in a busy week and still get some time to rest.
Squats felt pretty good today.
[youtube]mi6ebiTDDiQ[/youtube]
B/W Wall Squat
3x8
Goblet squat with band
27.5x3x8
Squat warm up sets
45x8
66x6
88x3
100x1
120x1
Box Squat
131x5x2
Comp stance squat
95x2x3
Paused Squat
105x2x3
Wide Squat
45x2x10
Stiff Legged Deadlifts
105x3x12
Resistance Band leg curl
3x12
Standing calf raises
132x3x12
Abs
x100
Bench felt good. Tried DB presses at a heavier weight, and they were tough :o
[youtube]aHvvyjUFZII[/youtube]
Bench warm-up sets
45x8
55x6
66x2
77x1
Bench paused
84x5x3
Slingshot paused
105x1
105x1
DB Press
38.5x5 (miss 3)
38.5x6 (miss 2)
38.5x5 (miss 3)
Wide grip barbell row
66x3x12
Shrugs
33x3x12
Side raise
11x3x12
Rear delt bent over raise
22x3x12
DB front raise
11x3x12
Abs
x100
Straight arm pull down
13x3x15
Pull down-medium grip
27.5x3x15
Bent over barbell row
45x3x15
DB Shrugs
15x3x20
DB upright row
5.5x3x12
Calf raise
66x3x20
Resistance band leg curls
3x15
Side raise
5.5x3x15
Hammer curls
5.5x3x15
Facepulls
11x3x12
B/W wall squat
3x8
Goblet squats
22x3x5
Box squat
85x5x2
Abs
x100
Started with some paused deads today to try and get the form down.
[youtube]7LQ5MzO_g0w[/youtube]
Front Squat 3RM (5 under PR)
(PR 121lbs)
45x8
66x6
88x3
100x1
116x3
Raised Trap deadlift 3RM (5 under PR)
(PR 222lbs)
177x1
197x1
217x3
Deficit Deadlifts
135x3x3
Paused Deadlifts
135x3x3
Stiff Legged Deadlifts
105x3x12
Resistance Band leg curl
3x12
Standing calf raises
132x3x12
Abs
x100
soo many deadlifts. Looks good. The other gym I checked out had a trap bar, might have to try that out some time.
[QUOTE=Fiction2Fitness;1596676881]soo many deadlifts. Looks good. The other gym I checked out had a trap bar, might have to try that out some time.[/QUOTE]
Yeah I'm hoping all the deadlifts will improve my form, as my back has been rounding more lately. Trapbar puts less pressure on the lower back (I think!).
Push-press was TOUGH lol, that is all.
[youtube]2p-pOiujNbI[/youtube]
Decline warm-up sets:
45x8
55x6
66x3
77x1
88x1
Decline bench
97x6
98x6
88x8
OHP Push
45x4
55x3
65x2
70x5 (miss 1)
70x6
70x6
Close Grip Barbell Row
66x3x12
Shrugs
33x3x12
Rear Delt Bent Over Raise
22x3x12
Hammer Curls
15x3x12
Abs
x100
Deadlifts have been swapped to Mondays, as I'm hoping lifting straight after having two days' rest at the weekend might help with the fatigue I've been feeling on these. Fingers crossed.
[youtube]h19GOedkYl4[/youtube]
Front Squat Paused 1RM (5 under PR)
(PR 136lbs)
45x8
66x6
88x3
100x1
120x1
131x1
Flat Trap deadlift 1RM (5 under PR)
(PR 227lbs)
182x1
202x1
222x1
Deficit Deadlifts
140x3x3
Paused Deadlifts
145x3x3
Stiff Legged Deadlifts
100x3x12
Resistance Band leg curl
3x12
Standing calf raises
132x3x12
Abs
x100
Bench felt solid.
[youtube]RdL_kTJpxYY[/youtube]
Bench warm-up sets
45x8
55x6
66x2
77x1
Bench paused
86x5x3
Slingshot paused
105x1
105x1
Incline DB Press
33x3x8
Wide grip barbell row
66x3x12
Shrugs
33x3x12
Side raise
11x3x12
Rear delt bent over raise
22x3x12
DB front raise
11x3x12
Abs
x100
Straight arm pull down
13x3x15
Pull down-medium grip
27.5x3x15
Bent over barbell row
45x3x15
DB Shrugs
15x3x20
DB upright row
5.5x3x12
Calf raise
66x3x20
Resistance band leg curls
3x15
Side raise
5.5x3x15
Hammer curls
5.5x3x15
Facepulls
11x3x12
B/W wall squat
3x8
Goblet squats
22x3x5
Box squat
85x5x2
Abs
x100
Box squats started off feeling tough as I accidentally paused on the first rep! Still working on pushing up the back. Think the final set was the better one.
[youtube]3AI1iR8yHIs[/youtube]
B/W Wall Squat
3x8
Goblet squat with band
27.5x3x8
Squat warm up sets
45x8
66x6
88x3
100x1
120x1
Box Squat
137x5x2
Comp stance squat
95x2x3
Paused Squat
105x2x3
Wide Squat
45x2x10
Stiff Legged Deadlifts
105x3x12
Resistance Band leg curl
3x12
Standing calf raises
132x3x12
Abs
x100
Decline felt pretty good, but OHP just wasn't happening.
[youtube]MPmSFEOyKNE[/youtube]
Decline warm-up sets:
45x8
55x6
66x3
77x1
88x1
Decline bench
98x6
98x6
88x8
OHP Strict
45x4
55x3
60x3 (miss 3)
60x3 (miss 3)
60x3 (miss 3)
Close Grip Barbell Row
66x3x12
Shrugs
33x3x12
Rear Delt Bent Over Raise
22x3x12
Hammer Curls
15x3x12
Abs
x100
Deadlifts felt stronger this morning. Feel like I was more able to focus on my back. Some slight rounding on the third set of paused deadlifts.
[youtube]gSIKnrimbz0[/youtube]
Front Squat Paused 3RM (5 under PR)
(PR 116lbs)
45x8
66x6
88x3
100x1
111x3
Flat Trap deadlift 3RM (5 under PR)
(PR 192lbs)
147x1
167x1
187x3
Deficit Deadlifts
150x3x3
Paused Deadlifts
160x3x3
Stiff Legged Deadlifts
100x3x12
Resistance Band leg curl
3x12
Standing calf raises
132x3x12
Abs
x100
Bench feeling strong. It's frickin' cold here today. We had snow yesterday afternoon which just throws everyone off as we're never prepared for it lol.
[youtube]TrpqIBaebHY[/youtube]
Bench warm-up sets
45x8
55x6
66x2
77x1
Bench paused
89x4x3
Slingshot paused
105x1
110x1
Incline DB Press
22x3x8
27.5x8
27.5x8
Wide grip barbell row
66x3x12
Shrugs
33x3x12
Side raise
11x3x12
Rear delt bent over raise
22x3x12
DB front raise
11x3x12
Abs
x100
Straight arm pull down
13x3x15
Pull down-medium grip
27.5x3x15
Bent over barbell row
45x3x15
DB Shrugs
15x3x20
DB upright row
5.5x3x12
Calf raise
66x3x20
Resistance band leg curls
3x15
Side raise
5.5x3x15
Hammer curls
5.5x3x15
Facepulls
11x3x12
B/W wall squat
3x8
Goblet squats
22x3x5
Box squat
85x5x2
Abs
x100
Squat feels better, but still working on pushing up with the back.
[youtube]TrPktBLqjCc[/youtube]
B/W Wall Squat
3x8
Goblet squat with band
27.5x3x8
Squat warm up sets
45x8
66x6
88x3
100x1
115x1
132x1
Box Squat
140x4x2
Comp stance squat
95x2x3
Paused Squat
105x2x3
Wide Squat
45x2x10
Stiff Legged Deadlifts
105x3x12
Resistance Band leg curl
3x12
Standing calf raises
132x3x12
Abs
x100
Bench felt good and OHP was better at the lighter weight.
[youtube]ro4FXAig3nE[/youtube]
Decline warm-up sets:
45x8
55x6
66x3
77x1
88x1
Decline bench
98x6
99x6
88x8
OHP Strict
45x4
50x3x6
Close Grip Barbell Row
66x3x12
Shrugs
33x3x12
Rear Delt Bent Over Raise
22x3x12
Hammer Curls
15x3x12
Abs
x100
Trapbar tie PR was just not happening today.
[youtube]yO5dC6YSHGg[/youtube]
Front Squat 1RM (tie PR)
(PR 134lbs)
45x8
66x6
88x3
110x1
120x1
[B]134x1 - tie PR[/B]
Raised Trap deadlift 1RM (tie PR)
(PR 239lbs)
179x1
199x1
219x1
239x0
239x0
Deficit Deadlifts
155x3x3
Paused Deadlifts
165x3x3
Stiff Legged Deadlifts
100x3x12
Resistance Band leg curl
3x12
Standing calf raises
132x3x12
Abs
x100
Bench feeling pretty good, although my spotter got a bit distracted on second set of Slingshot and forgot to grab the bar :o
[youtube]iKZzotn8GCw[/youtube]
Bench warm-up sets
45x8
55x6
66x2
77x1
88x1
Bench paused
93x3x2
Slingshot paused
110x1
115x1
Incline DB Press
27.5x3x8
Wide grip barbell row
66x3x12
Shrugs
33x3x12
Side raise
11x3x12
Rear delt bent over raise
22x3x12
DB front raise
11x3x12
Abs
x100
Straight arm pull down
13x3x15
Pull down-medium grip
27.5x3x15
Bent over barbell row
45x3x15
DB Shrugs
15x3x20
DB upright row
5.5x3x12
Calf raise
66x3x20
Resistance band leg curls
3x15
Side raise
5.5x3x15
Hammer curls
5.5x3x15
Facepulls
11x3x12
B/W wall squat
3x8
Goblet squats
22x3x5
Box squat
85x5x2
Abs
x100
Squats sucked today. Life is pretty stressful and Alan is going to be out of a job and we don't think the new provider is going to take on the old employees. My work is relentless and I think I need to cut some down. So, I think it's started to catch up :(
[youtube]OJ-c2byU4lk[/youtube]
B/W Wall Squat
3x8
Goblet squat with band
27.5x3x8
Squat warm up sets
45x8
66x6
88x3
100x1
120x1
132x1
Box Squat
145x2
145x1 (miss 1)
145x0
132x2
Comp stance squat
95x2x3
Paused Squat
105x2x3
Wide Squat
45x2x10
Stiff Legged Deadlifts
105x3x12
Resistance Band leg curl
3x12
Standing calf raises
132x3x12
Abs
x100
Decline felt a bit sluggish, but managed to get it.
[youtube]YZVRd3nRsww[/youtube]
Decline warm-up sets:
45x8
55x6
66x3
77x1
88x1
Decline bench
99x6
99x6
88x8
OHP Strict
45x4
50x3x6
Close Grip Barbell Row
66x3x12
Shrugs
33x3x12
Rear Delt Bent Over Raise
22x3x12
Hammer Curls
15x3x12
Abs
x100
My back wasn't always on point. I've increased calories again, because I'm thinking it's just not enough to fuel the training so we'll see if that helps too.
[youtube]HAy1K10E00k[/youtube]
Front Squat 3RM (20 under PR)
(PR 121lbs)
45x8
66x6
88x3
101x3
Raised Trap deadlift 3RM (tie PR)
(PR 222lbs)
182x1
202x1
[B]222x3 - tie PR[/B]
Deficit Deadlifts
160x3x3
Paused Deadlifts
170x3x3
Stiff Legged Deadlifts
100x3x12
Resistance Band leg curl
3x12
Standing calf raises
132x3x12
Abs
x100
Bench starting to feel a little tough on the 95s. Slingshot still pretty smooth.
[youtube]Q61kvaRqlmQ[/youtube]
Bench warm-up sets
45x8
55x6
66x2
77x1
88x1
Bench paused
95x3x2
Slingshot paused
110x1
115x1
Incline DB Press
27.5x3x8
Wide grip barbell row
66x3x12
Shrugs
33x3x12
Side raise
11x3x12
Rear delt bent over raise
22x3x12
DB front raise
11x3x12
Abs
x100
Straight arm pull down
13x3x15
Pull down-medium grip
27.5x3x15
Bent over barbell row
45x3x15
DB Shrugs
15x3x20
DB upright row
5.5x3x12
Calf raise
66x3x20
Resistance band leg curls
3x15
Side raise
5.5x3x15
Hammer curls
5.5x3x15
Facepulls
13x3x12
B/W wall squat
3x8
Goblet squats
22x3x5
Box squat
85x5x2
Abs
x100