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    Tuesday January 14, 2020 Upper Body Bench...

    Tuesday January 14, 2020

    Upper Body

    Bench Press
    *45 3x10
    *135x5
    *185x1
    *205x1
    *225x1
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    Sunday January 12, 2020 ME Lower (Deload) ...

    Sunday January 12, 2020

    ME Lower (Deload)

    Leg/Ab Rehab 3x10

    Box Jump
    ~10-12 inches x3
    ~30-34 inches 3x1 (PR)
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    Friday January 10, 2020 Upper Body Deload ...

    Friday January 10, 2020

    Upper Body Deload

    Flat DB Bench
    *35’s x12
    *50’s x10
    *65’s x8
    *80’s x6
    100’s x7 (failed on 8)
  • Both work. I personally love working up to a hard...

    Both work. I personally love working up to a hard set and then taking 10-20% off to perform multiple Backoff sets. As littlebones6 said, 5/3/1 can be set up in for a hard set. In particular you could...
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    Sunday January 5, 2020 ME Lower Body (another...

    Sunday January 5, 2020

    ME Lower Body (another big day)

    3 minutes foam roll

    Weighted 20” box jumps
    BWx3
    20 lbs 2x3
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    Sticky: Suffered a minor quad injury last month (began...

    Suffered a minor quad injury last month (began late November but diagnosed in December). Really been focusing on bringing up my bench and stiff leg deadlift as I can’t squat heavy for now and I need...
  • Good squatting as always and great volume on...

    Good squatting as always and great volume on everything. Is everything feeling good?
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    Saturday January 4, 2019 ME Upper Body (yet...

    Saturday January 4, 2019

    ME Upper Body (yet again another awesome session)

    Incline Bench
    *45 3x10
    *135x3
    *175x1
    *195x1
    210x1
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    Wednesday January 1, 2019 DE/RE Lower Body ...

    Wednesday January 1, 2019

    DE/RE Lower Body

    Warmup:
    3 minutes foam roll
    Leg/Ab Rehab 2x10
    One Leg Reverse Hyper 40 2x8

    24” Box Jump BW 5x3
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    Tuesday December 31, 2019 RE Upper Body...

    Tuesday December 31, 2019

    RE Upper Body (amazing day again)

    Bench Press
    *45 3x10
    *135x5
    *185x3
    *205x1
    *225x1
  • I definitely think doing both is a good thing....

    I definitely think doing both is a good thing. Even when building muscle the key is progressive overload just in the mid to high rep range so just as an example taking a squat from 315x10 to 405x10...
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    Sunday December 29, 2019 ME Lower 20 inch...

    Sunday December 29, 2019

    ME Lower

    20 inch Box Jumps BW 4x3

    Beltless Stiff Leg Block Pull (mid shin)
    *135x3
    *225x1
    *315x1
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    Friday December 27, 2019 ME Upper Body...

    Friday December 27, 2019

    ME Upper Body (disclaimer fantastic workout again!)

    Incline Bench
    *45 2x10
    *95x5
    *135x3
    *175x1
    195x1
  • Holy crap!!! 405x10 is sick. Good job man. And...

    Holy crap!!! 405x10 is sick. Good job man. And your deadlift is still good. My squat has always been relatively stronger than my deadlift.
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    Thanks! Sticking to stiff leg, core, and light...

    Thanks! Sticking to stiff leg, core, and light single leg work for the next month but happy I can hit heavy posterior chain work. Definitely like you said I was thinking my bench and deadlift should...
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    16,017

    Wednesday December 25, 2019 Lower Body ...

    Wednesday December 25, 2019

    Lower Body

    Warmup with rehab work

    Beltless Stiff Leg Deadlift
    *45 2x10
    *135x5
    *225x3
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    158
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    Monday December 23, 2019 Upper Body TnG...

    Monday December 23, 2019

    Upper Body

    TnG Bench Press
    *45 3x10
    135x5
    185x3
    205x1
    225x1
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    158
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    16,017

    Honestly it’s only truly painful when I squatted...

    Honestly it’s only truly painful when I squatted or deadlifted when I developed the injury. Other than that it did hurt a lot to get the docs/chiropractors fists deep into the torn muscle. But...
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    Thursday December 19, 2019 Upper Body Pause...

    Thursday December 19, 2019

    Upper Body

    Pause Bench
    *45x10
    *135x4
    *185x2
    *215x1
    245x1
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    158
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    Well I partially tore my quad. Very minor tear...

    Well I partially tore my quad. Very minor tear though; 4 weeks of physical therapy scheduled. I can train around the injury the chiropractor said. He’s a former powerlifter. I went their since they...
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