J stas strong to powerful - Bench, Clean, Squat

[apujols24]

@Dopamine The couch stretch is awesome man, have been doing pigeon as well.. feel a very tight pull for the first 2 min or so.. aiming for 3 min a leg. Lower back has been feeling a lot better.. I think the pain came from tightness in glutes plus I noticed I was sorta jerking the wait off the ground while doing deads. BTW bro my phone is fuked right now .. dropped it in snow lol. If ya need me get at me on here.

BTW the lifts in your sig.. mirin hard as fuk


Tuesday - reps were very controlled


Back Squats
65 x 10 x 2
95 x 8 x 2
135 x 8
155 x 6
175 x 5
195 x 4
210 x 8

Dips
Bw x 12
+25 x 8
+45 x 8
+70 x 5 x 4
Bw x 32

15 mins of cardio

Thursday


Bench Press
45 x 12
95 x 10
95 x 8
135 x 6 x 2
165 x 6
185 x 5
205 x 11

chest on bench row + pullups
5 sets of 80 x 10 + 5

DB tempo rows
50's x 8 x 5

[apujols24]

Friday

Forgot to bring my lunch today so I didnt have too much energy.

Press - from clean
35 x 15
55 x 10
75 x 8
85 x 8
95 x 8
105 x 8
115 x 8
125 x 6
105 x 8 x 4 - Slight leg drive



Sunday


Deadlifts
45 x 15
95 x 8
95 x 8
135 x 5
135 x 5
165 x 5
185 x 4
205 x 4
225 x 4
245 x 5 --- Zero pain... felt awesome.

Single legged RDL's + step ups
30's x 12
35's x 12
40's x 12

Pullups - Getting more strict as reps lower
BW x 5, 4, 3, 2, 1 - 3 sets total, 10 second rest between rep change, 3 minute rest between sets

[apujols24]

Tuesday

Back Squats
65 x 10
65 x 10
95 x 8
135 x 8
165 x 6
185 x 3
200 x 3
215 x 8

Hang Cleans
45 x 15
65 x 10
75 x 8
85 x 8
95 x 5
105 x 5
115 x 5
115 x 5



Thursday

Bench Press
95 x 10
95 x 8
135 x 8
135 x 5
165 x 5
185 x 5
210 x 8

Close Grip Bench Press
135 x 10
135 x 8
155 x 6
175 x 5
190 x 5


Controlled Pullups - Dead Hang (as always)
Bw x 6
+25 x 5
+25 x 5
+25 x 5
+25 x 5
+35 x 5
+35 x 5

[apujols24]

Saturday

Strict Press - From Clean
35 x 15
55 x 10
55 x 10
85 x 8
95 x 6
105 x 4
115 x 4
125 x 4
135 x 4
115 x 5
115 x 5
115 x 5

Hand Stand Pushups
Bw x 10
Bw x 10
Bw x 9

Full Contraction Planks
3 Bw sets - 20 seconds each (30 second rest in between)

[apujols24]

Sunday

Deadlifts
45 x 15
95 x 8
95 x 8
135 x 6
135 x 6
185 x 5
225 x 3
225 x 3
245 x 3
265 x 3
275 x 2
275 x 2

These didn't feel too bad at all.. Felt a bit of tightness towards the end but nothing major and no pain. Didn't want to push things too much.

RDL's
20's x 12
30's x 12
35's x 12

Kept loosing my damn balance

DB Curls
20's x 10
20's x 10
30's x 8
30's x 8
30's x 8

Kept curls strict today and controlled. Bunch of hammer curls to finish

[apujols24]

Friday

176 Bw

Bench
95 x 10
135 x 8
165 x 5
185 x 3
225 x 3
245 x 3
265 x 5
235 x 8

Dips
Bw x 15
+30 x 10
+50 x 10
+70 x 10 x 3
Bw x 35

Bunch of core work

Sunday

Back Squat
65 x 10
95 x 8
135 x 6
165 x 5
185 x 5
205 x 3
225 x 3
255 x 3
275 x 3
255 x 2 - 3 sec pause at bottom

BB Lunge
65 x 10
95 x 8
115 x 5
135 x 5

Planks
Bw x 60 sec
+45 x 60 sec
+70 x 90 sec

[apujols24]

Current :

[apujols24]

Thinking about logging again soon.. well see. Have still been lifting as consistently as possible even with my hectic ass work schedule.