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[size=3][b]12/19/15[/b][/size]
[b]Squat Walkout[/b]
- 495 -- 10 count
- 525 -- 10 count
- 555 -- 10 count
- 575 -- 10 count
[b]Back Squat[/b]
- 6 x 425 x 5
[b]3" Block Pull[/b]
- 565 x 3
Fatigue too high to do much more. The block work goes way better after front squats than back squats, might have to rearrange the next cycle a bit.
[b]Close Grip Bench[/b]
- 2 x 230 x 12
- 230 x 5
Had to rush my rests and I hit a wall early on my third set.
[size=3][b]12/22/15[/b][/size]
[b]Front Squat[/b]
- 315 x 1
- 365 x 1
- 405 x 1
- 425 x 1
- 440 x 1
[b]Bench Press[/b]
- 315 x 1
- 340 x 1
- 365 x 0
[b]DOH Static Holds[/b]
- 405 -- 15 seconds
- 405 -- 05 seconds
- 405 -- 13 seconds
I have a hard time being consistent with my double overhand grip work, probably little variations in my set up. Feels like it rolls out early sometimes but not others.
Bit of a break here, then:
[b]Pull Ups[/b]
- 75 x 4
- 75 x 4
- 75 x 4 + Body weight x 6
- Body weight x 12
- Body weight x 10
[size=3][b]12/24/15[/b][/size]
[b]Back Squat[/b]
- 6 x 430 x 6
Five count pause on the very last rep.
[b]Incline Bench Press[/b]
- 5 x 250 x 5
[size=3][b]12/29/15[/b][/size]
[b]Deadlift[/b]
- 515 x 1
- 565 x 1
- 605 x 1
- 660 x 0
[size=3][b]01/05/16[/b][/size]
[b]Front Squat[/b]
- 6 x 345 x 2
[b]Bench Press[/b]
- 275 x 4
- 3 x 275 x 5
- 275 x 4
New bench, feels weird. Will take a lot of time to get used to it I think.
[size=3][b]01/08/16[/b][/size]
[b]Back Squat[/b]
- 6 x 445 x 3
Paused the very last rep for a 3 count.
[b]Incline Bench[/b]
- 3 x 250 x 5
And a bunch of pull ups.
Jan 11: 6x2@345 front squats, 3x3@500 deadlift
Jan 14: 6x4@445 back squats with awful benching after
Jan 17: 6x2@345 front squats, 3x2@525 deadlift
Jan 19: 6x5@445 back squats
Jan 30: 525 squat
Feb 02: 495 squat, 305 3-ct pause bench
Feb 04: 495 squat, 315 3-ct pause bench, 3x5 w/ 45lbs pull ups
Feb 06: 495 squat, 3x5 w/ 225 incline bench
Feb 08:
Squat: 495x2, 515x1
Deadlift: 525x3
Bench: 305x1 w/ 3ct pause
Feb 10:
Squat: 505
Bench: 230x10,x10,x8
Feb 13:
Squat: 495
Bench: 305 w/ 3ct pause
Was sick for a week.
Feb 20:
Squat: 515x1
Bench: 3x230x10
Feb 23:
Squat: 515x1
Incline: 3x225x3
Feb 25:
Squat: 505x1
Bench: 305x1 w/ 3-ct pause
Pull ups: 3x45x5
Feb 29:
Squat: 515x1
Dead: 495x3
515 easy. Would've tried 535 but I got some serious cramps. Tried DL. Couldn't go heavier because of the cramps.
Mar 02:
Squat: 515x1
Bench: 2x245x8
Pull Ups: 1x15,2x10
March 4th:
Squat: 535x1
Bench: 225x16
March 9th:
Squat: 495x3
BTN pull ups: 3x8
March 12th:
Squat: 495x5
Bench: 255x8,x8
3" block pull: 585x3
March 16th:
Squat: 545x1 w/ 3-count pause
3" Block Pull: 585x3, held for 10 at the end
Pull ups: x10 w/ 3ct pause, x8, x6
March 19th:
Squat: 535x1
Bench: 270x5,x5
Static Holds: 605--15 counts, 15 counts, 20 counts
March 22nd:
Squat: 505x2
3" Block Pull: 625x1 + quick 10 count hold
Dips: 45x10,x12,x12
Mar 30th:
Squat: 495 w/ 5-ct pause
3" Block Pull: 605x1 + quick ten count hold
Bench: 270x5,x5
Apr 2nd:
Squat: 495x1 w/ 3ct pause
Incline bench: 225x5,x5,x5,x5,x6
DOH static hold: 405--10 seconds, 20 seconds, 10 seconds
I tried to go really slow and controlled on the incline work today.
I need to slow down my benching, even though I seem to be weaker that way. I'd just prefer it to be smoother, maybe it's one of those things that ends up paying off.
April 5th:
Squat: 505x1
DB bench: 85x10,x12,x12
DB row: 100x10,x12,x12
Apr 7:
Squat: 495x1 w/ 3-Count Pause
Bench: 280x3,x3,x3
Apr 9:
Squat: 515x1
I was supposed to do more but something happened to my knee and it's too painful to continue.
Apr 18:
Squat: 495x1 w/ 3ct pause
4.5" Block pull: 605x1 +30ct hold
Dumbbell Bench: 85x12, 90x10, x10
Apr 20:
Squat: 495x1 w/ 3ct pause
Bench: 280x3,x4
And one muscle up and a bunch of pull up variations
Apr 23:
Squat: 495x1 w/ 5ct pause
5" block pull: 625x1 + 25ct hold
54" box jump
Dips: 90x5,x5,x5,x5,x8
April 25:
Front squat: 385x1
Pull ups: x12,x12,x12
April 27:
Squat: 405x12
Bench: 280x3,x3,225x12
April 30:
Squat: 225x2
5" block pull: 555x1
May 2:
Front squat: 365x1,x1,x1,x1,x1
Dips: 90x5,x5,x5,x5,x8
May 4:
Squat: 465x1
Bench: 280x3,x3
May 7:
Squat: 465x3
3" block pull: 660x1
May 9:
Front squat: 365x1 w/ 3ct pause
Row: 275x5,x5,x5,x5,x5
May 11:
Squat: 465x3
Dumbbell bench: 95x10,x10,x12
Neutral grip pull ups: x12,x12,x15
May 14:
Squat: 465x3
Deadlift: in kg 240x2,250x1,250x1 and a ton of singles at 220 and a triple at 220 and a bunch more singles
May 16:
Front squat: 335x3
Incline bench: 225x2,x2,x2
Row: in kg 120x5,x5,x5,x8
May 18:
Squat: 465x3
Dumbbell bench: 100x10,x10,x10
Dumbbell row: 125x8, 135x8, 145x8
May 22:
Squat: 315x3
Deadlift: in kg 220x3,x3,x5
Dumbell incline: 75x8,x10,x12
superset with:
Neutral grip pull up: x15,x15,x13
May 24:
Front squat: 335x3, 355x1 w/ 5-count pause
Dumbbell bench: 105x8,x8,x8
Dumbbell row: 145x8,x8,x8
May 26:
Squat: 465x3
Incline dumbbell: 80x10,x10,x10
Pull ups: x21
May 28:
Squat: 315x1
Deadlift: in kg 200x3,x3,x3
Basically rested for a week and did a meet. It went okay but not great.
I wanted to hit 300kg deadlift but I didn't get it off the ground. I'm gonna target it directly in training now because I think it's close.
06/06/16
Squat: 405x8,x8,x8
DB bench: 105x10,x10,x10
Neutral PU: BWx12,x12,x12
Bad day, cut short.
06/08/16
Front squat: 330x5, 330x5, 330x1
06/11/16
5" block pull: 275kgx6
One arm DB OHP: 65x10,x8,x8
Ring pull ups: x12,x12,x12
Farmers' walks: 90x1, 100x1,x1,x1
DB curls: 30x10,35x8,40x7,40x7
06/13/16
Squat: 415x7,x7,x7,x7
DB bench: 105x12,x12,x12
GM from pins: 315x5,x5,x5