Monday 1/10/22 Bench
Rotator Cuffs
Bench Press
45x20, 3 sets(close/medium/wide grips)
95x10
135x8
185x3
225x2
245x2
265x1
195x2, 5 sets
Light-Band Pushdowns
150 reps
Mini-Band Pull Aparts
100 reps
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Monday 1/10/22 Bench
Rotator Cuffs
Bench Press
45x20, 3 sets(close/medium/wide grips)
95x10
135x8
185x3
225x2
245x2
265x1
195x2, 5 sets
Light-Band Pushdowns
150 reps
Mini-Band Pull Aparts
100 reps
Wednesday 1/12/22 Back
Seated Cable Rows
70x10
80x10
90x10
100x10
120x10
130x8
140x8
Wide-Grip Pulldowns
100x10
110x10
120x10
130x8
140x6, was getting lifted out of my chair
110x5x10
Chest-Supported DB Rows
60x6x10
Front/Side DB Raises
10x3x10
Hammer Preachers Curls(w/triceps bar)
45x4x10
All cable movements were plate loaded
Welcome and good luck Golli! ("no fate but what we make")
[QUOTE=PhDPepper1111;1654252243]Welcome and good luck Golli! ("no fate but what we make")[/QUOTE]
Thank you
Next week I’ll be taking a deload, and then the week after I will be starting my training cycle for the USPA meet on March 12th in Columbia, SC
My training week looks like this
Mon- Bench
Wed- Speed Bench
Fri- Close-Grip Bench
Sometimes I do seated deadlifts in between those days
Monday 1/17/22 Bench
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x3, 2 sets
225x2
That was it, felt like crap and weak feeling
Wednesday 1/19/22 Speed Bench
Speed Bench Press
45x12, 2 sets
95x3, 2 sets
135x3, 9 sets
Comp/POR/ Thumb from smooth grips
Flat DB Press
50x2x20
Chest-Supported DB Rows(on Incline)
50x12
55x12
60x12
65x12
Mini Band Pull-Aparts
100 reps
Axel Bar Preacher Curls
40x3x15
Overhead Triceps-Bar Extensions
55x3x15
Friday 1/21/22 Close-Grip Bench
Rotator Cuffs
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x4
205x6, last 2 reps paused
210x6, last 2 reps paused
185x8, last 2 reps paused
Seated Shoulder Press
45x5
95x5
105x5
115x5
135x5
155x5
Front/Side DB Raises
12x3x12
Face Pulls(on lat-pull)
70x20
80x20
90x20
Monday 1/24/22 Bench(WK 1)
Bench Press
45x12, 3 sets
95x8
135x5
155x3
185x1
210x3, 4 sets(all reps paused)
Rack Lockouts
225x5, 2 sets
Incline Swiss Bar Press
135x3x8
Medium-Grip Pulldowns
90x15
100x15
110x8
Mini Band Pull-Aparts
100 reps
Hammer Curls
25x3x12
Lying Rolling DB Triceps Extensions
35x3x10
Didn’t get to lift today because I had a small procedure done to my bladder. So I’m a day late this week
Thursday 1/27/22 Speed Bench
Rotator Cuffs
Speed Bench vs Mini bands
45x12, 2 sets
45x5 added bands here
95x3x3
105x3, 6 sets
Used 3 different grips on each set comp/por/close
Flat DB Press
70x10
70x6
I stopped there my lower stomach is still sore and I’m still peeing a little bit of blood
Friday 1/28/22 Close-Grip(WK 1)
Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
155x3
185x1
205x6, last 2 reps paused
205x4
185x8, last 2 reps paused
Seated Overhead Shoulder Press
45x5
95x5
115x5
135x5
155x2
3-Way Shoulder Raises(Front/Side/Rear)
10x3x10
Face Pulls
50x3x20
One-Arm DB Preacher Curls
25x3x10
One-Arm Overhead Triceps Extensions
35x3x10, 10, 8
Monday 1/31/22 Bench(WK 2)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
155x3
185x1
225x3, 4 sets(paused)
Rack Lockouts
240x5, 2 sets
Incline Barbell Press
135x3x8
Wide-Grip Pulldowns
90x12
100x12
110x12
120x8
Face Pulls
20x20
30x20
40x20
Rope Triceps Pushdowns/Hammer Curls
30x3x15/30x3x12
All cable movements were plate loaded
Wednesday 2/2/22 Speed Bench(WK 2)
Rotator Cuffs
Speed Bench Press vs Dbl Minis
45x12, 2 sets
45x5 added bands here
95x3
100x3x3
105x3x3
110x3x3
Each set done with 3 different grips(comp, por, & close)
Flat DB Press
60x20
65x15
Chest-Supported DB Rows
50x12
55x12
60x12
65x12
Rear DB Raises(on Incline)
15x3x15
Ez-Bar Preacher Curls
55x4x15(2 sets close, 2 sets wide)
Seated Overhead Triceps Exts(w/triceps bar)
60x3x15
Friday 2/4/22 Close-Grip Bench(WK 2)
Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
155x3
185x1
200x6, last 2 reps paused
205x6, last 2 reps paused
180x8, last 2 reps paused
Seated Overhead Shoulder Press
45x5
95x5
105x5
115x5
125x5
That was it. I had planned on doing seated rows, rear delts, & arm work, but my son had to leave to go with his grandpa. So I stopped there
Haven’t been in the gym. I’ve been battling a bad urinary tract infection. Got me some antibiotics now so hopefully it’ll knock it out soon
Wednesday 2/9/22 Deadlifts(WK 3)
Seated Trap-Bar Deadlifts
145x5
165x5
185x5
215x3
235x1
165x5, 2 sets
Wide-Grip Pulldowns
90x12
100x12
110x12
120x8
Seated DB Shrugs
50x12
60x12
70x12
Seated Cable Rows
90x12
100x12
110x8
Axel Bar Preacher Curls
50x3x15
Hammer Curls
25x3x12
Friday 2/12/22 Close-Grip Bench(WK 3)
Rotator Cuffs
Close-Grip Bench Press(thumb length from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
230x1
190x6, last 2 reps paused
195x6, last 2 reps paused
165x8, last 2 reps paused
Seated Overhead Shoulder Press
45x5
95x3
135x1
145x1
95x10, 3 sets
Front/Side DB Raises
12x3x12
Face Pulls
30x20
40x20
50x20
Mini Band Pull-Aparts
100 reps
One-Arm DB Preacher Curls
20x3x15
One-Arm Overhead DB Extensions
25x3x15
Wednesday 2/16/22 Bench(WK 4)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
235x1
275x3, 2 ses(reverse average bands)
275x3(4 board) added Rage X shirt
295x3(3 board)
315x2(2 board) 2 sets
Lying Band Bench Rows
3 sets of 15
Medium-Grip Pulldowns
90x15
100x15
110x15
Friday 2/18/22 Accessory
Straight-Arm Pulldowns
20x15
30x15
40x15
Face Pulls
40x3x15
Wide-Grip Pulldowns
70x3x15
Neck Harness
10x3x15(all 4 sides)
Axel Bar Preacher Curls
40x15
50x2x15
Rope Triceps Pushdowns
40x3x15
That was it. I’m tired and sore, so I just did some light weight assistance work. All cable movements were plate loaded
Monday 2/21/22 Bench
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
275x3, added Rage X(didn’t touch)
295x3, didn’t touch
315x1 didn’t touch
Did alot more sets, couldn’t get anything to touch, and ended up dumping a couple of sets. Just aggravated with bench right now
Wednesday 2/23/22 Accessory
Medium-Grip Pulldowns
70x2x15
90x15
100x12
110x10
Seated Cable Rows(wide-grip)
100x12
110x10
120x8
Chest-Supported DB Rows
50x12
55x12
60x10
65x7
Seated DB Shrugs
50x3x15
Hammer Preacher Curls(w/triceps bar)
35x15
45x15
55x15
One-Arm DB Preacher Curls
20x3x15
Friday 2/25/22 Shoulders
Rotator Cuffs
High-Incline Shoulder Press
45x5, 2 sets
95x5
115x5
135x5
155x5
115x10, 2 sets
Front/Side DB Raises
15x3x10(each)
Face Pulls
40x2x20
50x20
Mini Band Pull-Aparts
2 sets of 50 reps
Monday 2/28/22 Bench
Rotator Cuffs
Bench Press
45x20, 3 sets
95x10
135x8
185x5
225x1
245x1 Slingshot
265x1 Slingshot
300x1 added Rage X shirt
315x1
315x3 added Green reverse bands
365x2
405x2
Couldn’t get anything to touch in the shirt
Flat DB Press
70x8
80x3 BURNT!!
Triceps Bar Skullcrushers
75x2x10
Friday 3/4/22 Speed Bench
Rotator Cuffs
Speed Bench Press vs Dbl Minis
45x12, 2 sets
45x5, added bands
95x3, 9 sets
Different grips on each set(comp, por, close)
Seated Overhead Shoulder Press
45x5
95x5
115x5
135x5
105x2x10
Seated Cable Rows
90x15
100x12
110x12
Face Pulls(on lat pull)
70x3x20
One-Arm DB Preacher Curls/One-Arm DB Overhead Extensions
20x3x15/25x3x15
Monday 3/7/22 Bench
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1, 3 sets(this is going to be around my opener this weekend)
Monday 3/14/22 Bench(WK 1)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
Added Slingshot
245x1
265x1
Added 1ply F8 Forrell shirt
275x3
295x3
315x3
335x1
355x missed
315x2
Added 3 board
335x1
355x1
Rack Lockouts
225x2x2
Incline Swiss Bar Press
135x6
135x6 stopped there because right shoulder started hurting
Side/Front Shoulder Raises
12x3x12(each)
Overhead Triceps Exts(w/triceps bar)
55x3x10
Thursday 3/17/22 Deadlifts(WK 1)
Seated Deadlifts
115x5, 2 sets
125x5, 2 sets
135x5
185x3
205x3
135x5
Wide-Grip Pulldowns
90x15
100x15
110x10
Chest-Supported DB Rows
50x10
60x10
70x6
Medium-Grip Shrugdowns
90x3x15
Face Pulls
40x3x20
Ez-Bar Preacher Curls
4 sets of different rep ranges
Friday 3/18/22 Speed Bench(WK 1)
Speed Bench Press vs Dbl Mini bands
45x12, 3 sets
45x 5, added bands here
95x3
105x3x3
110x3x3
115x3x3
Used 3 different grips(comp, por, close grips)
Seated Overhead Shoulder Press
45x5
95x5
115x5
135x5
155x2
115x10, 2 sets
Side/Front Shoulder Raises
15x3x10
Wide-Grip Rear Delt Pulldowns
70x2x20
Mini Band Pull-Aparts
4 sets of 25 reps
Sunday 3/26/22 Legs
Assisted Leg Extensions
3 sets of 10 reps
Assisted Leg Curls
3 sets of 10
Assisted Squat Machine
2 sets of 5 reps
My legs was spasming and hurting after this so I stopped there