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  1. #271
    They're All Blue Wires dgcoats's Avatar
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    10/11-10/17

    BW 280

    Squat 510 1 425 4-4-4-4
    DB Bench 100 10-8-8
    Unilateral KB RDL 50 9-9
    Chin Up BW EMOM 7x3
    Reverse Hyper BW 12-12
    Dips 22.5 Chain 6-6
    DB Alternating Curls 45 8-8
    2:08-4:26

    Hill Runs
    Hanging Knee Raise
    6:07-7:03

    Bench 320 1 275 4-4-4-4
    Good Mornings 185 10-10
    Inverted Row BW 11-11-11
    BB Walking Lunges 80 10-10
    DB Overhead Extension 80 9-12
    TRX Curls BW 10-11
    Lateral Step Up BW 12-12
    3:35-5:40

    Deadlift 585 1 485 4-4-4-4
    Press 165 8-8-8
    Leg Press 410 9-8-8
    Neutral Grip Pulldown 180 10-10-10
    Hip Thrust BW 15-15
    Close Grip Bench 205 8-11
    Plate Pinch Curl 50 15-15
    3:35-6:09
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  2. #272
    They're All Blue Wires dgcoats's Avatar
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    10/18-10/24

    BW 280

    Squat 535 1 445 3-3-3-3
    DB Bench 100 11 Neutral 8-9
    KB Swings 50 15-15
    Chin Up BW 6-6-5-4
    Reverse Hyper BW 12-12
    Dips 22.5 Chain 8-8
    DB Alternating Curls 50 7-7
    5:46-8:14


    Bench 325 1 285 3-3-3-3
    Good Mornings 185 12-12
    Inverted Row BW 10-10-10
    BB Walking Lunges 100 8-8
    DB Overhead Extension 100 8-9
    TRX Curls BW 12-12
    Lateral Step Up BW 5-5
    5:12-7:20

    Injured myself during last set of warm ups on deadlift day so skipped that workout. Felt a pop or strain in my rear delt area, was kind of painful to raise my arm or pull any kind of weight. Luckily I have a deload scheduled for this week so I hope to be healed enough to start lifting soon.
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  3. #273
    They're All Blue Wires dgcoats's Avatar
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    11/15-11/21

    BW 280

    Squat 500 1
    Tempo Squat 315 (410) 4-4-4-4 (040) 4
    RDL 225 11-11-11
    KB Cossack Squat 20 7-7
    Glute Bridge 20 20-20
    Deadbug Hold
    Assault Bike 10 mins 3.2 miles
    5:30pm-7:43pm

    Bench 335 0
    Incline Bench 185 8-8-8-8-8
    DB Row 70 12-12-12
    Standing Cable Press 80 12-12
    Iso Lateral Pulldown 140 15-15-12
    Push Ups BW 12
    TRX Curls BW 13
    Bench Y Raise 10 10-10
    Walk Jog 1000m
    8:09pm-10:12pm

    Deadlift 500 1
    Sumo Deadlift 315 4-4-4-4-4
    Squat Variations
    DB Walking Lunges 20 10 25 10
    Uni Hip Thrust BW 5-5
    Roman Chair Leg Raise
    Assault Bike 10 mins 3.4 miles
    7:33pm-9:50pm

    Press 205 1
    DB Press 50 12-12-12-12
    Seated Row 140 15-15-13
    Tempo Bench 225 (410) 5-3 230 4
    NG Pulldown 140 15-11-13
    DB Skullcrusher 30 20
    DB Hammer Curls 30 15
    Bench Y Raise 7.5 13
    5:07pm-7:00pm

    Spent a few weeks doing rehab type workouts, this was my first week actually lifting
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  4. #274
    They're All Blue Wires dgcoats's Avatar
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    11/22-11/28

    BW 279

    Squat 500 1
    Hack Squat 230 10 280 10 300 10-10
    RDL 225 12-12-12
    KB Cossack Squat 20 7-7
    Glute Bridge 50 15-15
    Deadbug Hold
    Sandbag Carry
    8:05pm-10:20pm

    Bench 315 1
    Incline Bench 205 8-7-6-4 160 10
    DB Row 70 15-15-11
    Standing Cable Press 80 12-12
    NG Kneeling Pulldown 160 12-10-9
    Push Ups BW 13
    TRX Curls BW 13
    Bench Y Raise 10
    4:13pm-6:00pm

    Deadlift 550 1
    Sumo Deadlift 365 6-6-6-6
    Tempo Squat 275 3-3-3-3
    DB Walking Lunges 30 8-8
    Uni Hip Thrust BW 20-20
    Roman Chair Leg Raise
    4:48pm-7:00pm


    Press 205 1
    DB Press 65 9-9-9-9
    Seated Row 160 11-11-11
    Tempo Bench 235 (410) 3-3-3-3
    Iso Lateral Pulldown 110 20-20-20
    5:26pm-7:00pm
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  5. #275
    They're All Blue Wires dgcoats's Avatar
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    11/29-10/5

    BW 277

    Squat 500 1
    Hack Squat 320 10-10-10-10
    RDL 245 12-12-12
    KB Cossack Squat 25 5 30
    Glute Bridge 50 20-20
    5:21pm-7:00pm

    Bench 315 1
    Wide Grip Feet Up Bench 205 5 185 10 Reg Grip 12-12-7
    DB Row 70 15-15-15
    Standing Cable Press 80 10 60 10-5
    NG Kneeling Pulldown 160 12-12-12
    Push Ups BW 15
    TRX Curls BW 15
    Bench Y Raise 7.5 12
    5:06pm-7:00pm

    Deadlift 585 1
    Sumo Deadlift 365 8-8-8-8
    Pin Squat 315 3-3-3-3
    DB Walking Lunges 30 9-9
    Uni Hip Thrust BW 20-20
    Sandbag Carry
    4:51pm-7:00pm

    Press 205 1
    Seated DB Press 55 15-11-11-12
    Pendlay Row 225 5-5-6
    Tempo Bench 240 (410) 3-3-3-3
    Iso Lateral Pulldown 140 12-12-12
    5:30pm-7:00pm

    Bench 185 7-7-7
    TRX Face Pull BW 12-12-12-12
    Standing Calf Machine 200 10-10-9-9
    Suitcase Carry
    4:59pm-6:00pm
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  6. #276
    They're All Blue Wires dgcoats's Avatar
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    12/6-12/12

    BW 277

    Squat 475 1
    Hack Squat 320 11-11-11-11
    Deficit RDL 185 8 Reg 12-15
    KB Cossack Squat 35 5-5
    Glute Bridge 60 20-20
    Jump Rope 10 minutes
    4:50pm-6:48pm

    Bench 300 1
    Feet Up Bench 205 8-10-10-10
    DB Row 75 15-15-15
    Standing Cable Press 80 15-12
    NG Kneeling Pulldown 160 15-14-13
    Push Ups BW 16
    TRX Curls BW 17
    Y Raise 7.5 20
    Weighted Carry
    5:08pm-7:00pm

    Deadlift 545 1
    Sumo Deadlift 370 10-10-15
    Pin Squat 275 1-4-4-4
    DB Walking Lunges 40 8-8
    Uni Hip Thrust BW 6-6
    Weighted Carry
    5:01pm-7:00pm

    Press 195 1
    Seated DB Press 60 12-12-12-12
    Pendlay Row 225 8-10-10
    Tempo Bench 250 (410) 3-3-3-3
    Iso Lateral Pulldown 140 15-15-15
    5:06pm-7:00pm

    Bench 185 7-7-7
    Straight Arm Pulldown 70 13-13-13
    Standing Calf Machine 180 12-12-12
    Weighted Carry
    5:04pm-6:00pm
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  7. #277
    They're All Blue Wires dgcoats's Avatar
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    March 19 - April 15

    Squat 315 3-4-3
    Isolateral Chest 140 15-15-15
    KB Swings 40 12-12-12
    Pulldown Uni 50 20 70 16-16

    Bench P 225 3-3-3 R 3
    Standing DB Row 60 12-12-12
    BB Walking Lunges 60 8-8
    Dead Hang

    Snatch Deadlift 225 3 275 3-3-3
    CGBP Pause 175 6-6-5
    Hack Squat 280 6-7-7
    Inverted Row BW 6-6-6-6
    Zercher Hold 185 30s-30s
    Uni Farmer's Walk 50 8 down back

    6:26-7:50
    Press 135 10-6-5-5
    DB Upright Row 17.5 10-8-8-8
    Leg Press 250 12 290 12 310 12
    Glute Bridge 50 20-20
    Uni Farmer's Walk 70 Down Back 3

    Chin Ups
    Reverse Lunge
    Push Ups

    5:11-6:56
    Squat 405 1-1-2-2-3
    KB Swings 45 12-12-12
    DB Bench 75 8-8-8
    Incline Row 75 5-6-8
    Suppinated Pulldown 120 15
    Dips BW 4
    Overhead KB Carry 30 1-1-1

    6:37-8:25
    Pause Bench 225 5 235 5 245 3 225 5 205 5
    Bulgarian Split Squat 1S 30 7-9-10
    Inverted Row BW 8-8-8-8
    Back Extension 25 12-12
    KB Farmer's Walk 50 1-1-1

    6:34-8:57
    Deadlift 405 3 455 3 505 3 365 3
    Seated NG DB Press 55 10-10-10
    Leg Press 330 15-15
    Pulldown 140 15 160 10-10
    Overhead KB Carry 20 1-1-1

    4:31-6:14 day 19
    Press 185 3 190 3 135 8-8
    Walking Lunges 50 5-6-6
    Pullover Machine 105 15 155 12-12
    Uni Hp Thrust BW 8-10
    DB Alternating Curls 35 12-12
    Bag Carry

    7:36-9:25
    Squat 405 1 455 1 495 0 P 315 3-3-5
    DB 1 Incline Bench 85 6-6-7
    KB Swings 50 12-12-12
    Incline DB Dead Row 85 7-7-7
    Dips BW 8
    TRX Curls BW 15
    KB Waiter Carry 20

    5:35-7:27
    Pause Bench 265 1 275 1-1 225 6-7
    Uni Leg Press 140 12 200 8-10
    Pulldown 160 12-12-12
    Back Extension 50 8-10
    DB Alternating Curls 45 8-7
    Uni BB Farmer's Walk 80 1-1

    6:27-8:23
    Deadlift 495 1 545 1 585 1 365 4-4
    Seated DB Press 70 7-7-8
    KB Pistol Box Squat 5S 10 3-3-3
    Seated Row 160 10 180 10-10
    BB Squat Carry 1-3

    Stopped lifting for a few months and this was the training I did to get back in shape. Gonna have a eight week cut going forward.
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  8. #278
    They're All Blue Wires dgcoats's Avatar
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    4/20-4/24 271 lbs

    2:22-3:13
    Zercher Squat 225 3-3-3
    Dips BW 7-7-7-7-7
    Inverted Row BW 8-8-8-8-8
    Leg Raise BW 4-4-4-4-5

    5:18-7:13
    Sumo Deadlift 315 10-10-11
    Wide Grip Bench 205 10-10-8-6-4-2
    Uni Sup Pulldown 70 15 90 15 100 12 110 12-12
    Ab Wheel 7-5-5
    Assault Bike 6 mins 1.9 miles
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  9. #279
    They're All Blue Wires dgcoats's Avatar
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    4/25-5/1

    269 lbs

    Accessory day

    5:20-7:33
    Zercher Squat 185 8 195 6 205 6-7
    WG Bench 175 12-12-12-8-8
    Inverted Row BW 9-9-9-9-9
    Leg Raise 3-3-3-3
    Weighted Carry

    6:20-8:20
    Hex Deadlift 340 5-7-7-7-7-5
    Dips BW 9-9-9-9-9
    Uni Sup Pulldown 110 12-12-12-12-12
    Ab Wheel 4-4-2
    Weighted Carry
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  10. #280
    They're All Blue Wires dgcoats's Avatar
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    5/2-5/8

    268 lbs

    4:16-6:38
    Zercher Squat 205 8-8-8-8-8
    WG Bench 175 12-12-12-12-12
    Inverted Row BW 8-8-8-8-8-8-8
    Unilateral RDL 30 10
    Face Pull 25 20
    Leg Raise 5-5-5
    Weighted Carry

    5:08-7:17
    Hex Deadlift TNG 365 8-8-8-8-8
    Dips BW 8-8-8-8-8-8-8
    Pulldown 160 10 140 13-13-13-14
    Walking Lunges 40 10
    DB Upright Row 17.5 20
    Push Up Plank 25 sec 20 sec 25 sec

    12:00-2:25
    Good Mornings 175 15
    Isolateral Pulldown 180 8-8-8-8-8-8-8
    Incline Bench 185 8 175 8-8-8-8 155 8-8
    Leg Press 360 10 Sled 315 10 405 10-10-10
    Face Pull 25 20
    Weighted Carry
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  11. #281
    They're All Blue Wires dgcoats's Avatar
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    5/9-5/15

    267 lbs

    5:55pm-8:21pm
    Zercher Squat 225 6-6-6-6-6 205 10 225 4
    WG Bench 190 12 205 10-10-10-10
    Inverted Row BW 8-8-8-8-8-8-8-8
    Unilateral RDL 30 11
    Face Pull 30 16
    Leg Raise

    7:45am-10:11am
    Hex Deadlift TNG 365 9-9-9-9-9
    DB Bench Slight Incline 70 12-12-12-12-12
    Pulldown 140 15-15-15-15
    Walking Lunges 40 11
    DB Upright Row 20 15
    Push Up Plank

    4:33pm-6:00pm
    Good Mornings 185 15
    Isolateral Pulldown 200 10-10-9-9-9
    Dips BW 8-8-8-8-8-8-8-8
    Leg Press Machine 300 15 320 15-15-15
    Straight Arm Pulldown 40 18
    Weighted Carry
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  12. #282
    They're All Blue Wires dgcoats's Avatar
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    5/16-5/22

    266 lbs

    5:34pm-7:39pm
    Zercher Squat 225 8-8-8-8-8
    WG Bench 190 15-12-12-15
    Inverted Row BW 10-10-10-10-10
    Unilateral RDL 30 12
    Face Pull 30 20
    Leg Raise

    4:17pm-6:21pm
    Hex Deadlift TNG 335 12-13-13-13
    Dips BW 8-8-10-5-5-5-3-3-4
    Pulldown 160 10-10-10-10-10
    Walking Lunges 40 12
    DB Upright Row 20 18
    Push Up Plank
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  13. #283
    They're All Blue Wires dgcoats's Avatar
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    5/23-5/29

    266 lbs

    2:45pm-4:43pm
    Zercher Squat 230 9-10-10 235 5-5
    WG Bench 175 20 205 8-10 160 20
    Inverted Row BW 12-12-12-12-6-6
    Unilateral RDL 30 13
    Face Pull 35 13-13
    Leg Raise

    5:30pm-7:26pm
    Hex Deadlift TNG 405 8-8-8 315 15
    DB Bench 85 12-10-8 75 10-8
    Pulldown 120 20-18-15-16
    Walking Lunges 40 12
    DB Upright Row 20 13-13
    Pallof Press
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  14. #284
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    5/30-6/5

    264

    4:36pm-6:36pm
    Good Mornings 205 10-10
    Isolateral Pulldown 200 10-11-11 180 12 160 15
    Incline Bench 165 12-12-12 155 12-12
    Leg Press Sled 465 15-15-20
    Straight Arm Pulldown 40
    Weighted Carry

    7:33pm-9:48pm
    Squat 315 12-12-15
    Bench 225 10 205 12-12-15
    RDL 250 10-10
    Seated Row 160 12-13-13-17
    Push Ups
    Calves

    4:33-6:01
    Deadlift 365 12-12-15
    Press 125 10-8 115 10-13
    Uni Leg Press Sled 285 5-6
    NG Pulldown 180 8 160 12-12
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    6/6-6/12

    264

    6:23pm-8:14pm
    WG Bench 205 11-11-11-13
    Sup Pulldown 160 12-12-12-12 140 15
    DB Press 50 12-12-12-12
    Face Pull 30 15-15
    Dips BW 6-5
    Jump Rope 5 mins

    6:26pm-8:02pm
    Zercher Squat 250 7-7-7-10
    Pull Through 50 15-15-15
    Uni Leg Press Sled 285 10-11
    Standing Calf Machine 120 12-16
    Assault Bike 6 mins 2.0 miles
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    6/13-6/19

    263

    7:35pm-9:17pm
    Seated Press 135 10-9-9 115 12
    Sup Row 185 10-10-10-10-10
    DB Bench 75 12-11-8-9
    Face Pull 30 20-20
    CG Feet Up Bench 175 10 155 13
    Stairmaster 4 mins

    5:28pm-7:26pm
    Hex Deadlift 365 10-10-12 315 16
    Hip Thrust 275 8-5-5-3
    DB Walking Lunges 55 6-6
    Leg Press Machine Calves 210 20 250
    Weighted Carry

    8:04am-10:01am
    WG Bench 210 12-12-12-11
    Sup Pulldown 160 13-13 Reg 13-13-13
    DB Press 45 15-15-15-15
    DB Upright Row 20 13-15
    Dips BW 6-7
    Assault Bike 6 mins 2.1 miles
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    6/20-6/26

    262

    7:44pm-9:40pm
    Seated Press 135 10-10-10-10
    Sup Row 185 11-11-11-11-11
    DB Bench 70 13-13-13-11
    DB Upright Row 20 15-15
    CG Feet Up Bench 140 13-14
    Overhead Carry

    9:11am-10:49am
    Zercher Squat 255 5-6-5-5-4-4-4
    Pull Through 50 15-15-15
    Leg Press Machine 310 20-20
    Standing Calf Machine 120 16-16
    Weighted Carry

    4:14pm-5:58pm
    WG Bench 210 15-13-10-11
    Pulldown 140 18-15-8-8-8-11-12
    DB Press 45 20-15-16-16
    Face Pull 30 25-25
    Push Ups 12-10
    Overhead Carry
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    6/27-7/3

    261

    4:22pm-6:05pm
    Hex Deadlift 405 15 365 10-10-10
    Smith Machine Hip Thrust 135 15 200 13-13
    DB Walking Lunges 55 8-8
    Standing Calf Machine 120 16-16
    Weighted Carry

    4:37pm-6:27pm
    Seated Press 135 13 125 11-11-12
    Sup Row 175 12-12-12-12-13
    DB Bench 70 13-13-14-8-8
    DB Upright Row 22.5 11-12
    CG Feet Up Bench 140 17-16
    Overhead Carry

    4:20pm-5:54pm
    Zercher Squat 275 10 250 8-8-8
    Pull Through 50 18-18-20
    Uni Leg Press Sled 285 12 335 10
    Standing Calf Machine 120 15-15
    Weighted Carry

    3:35pm-5:17pm
    WG Bench 215 15 200 12-12-12
    Pulldown 160 10-10-8-8-6-5-5-5-5-6
    DB Press 50 17-13-12-12
    Face Pull 30 20-18
    Decline Push Ups 13-12
    Overhead Carry
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    7/4-7/10

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    7/11-7/17

    260

    5:22pm-7:16pm
    Low Bar Squat 340 10 315 10-10-10
    Pull Through 57.5 15-15-15
    Uni Leg Press Sled 335 10-9 Reg 35
    Standing Calf Machine 140 15-15
    Weighted Carry

    2:08pm-3:53pm
    Bench 225 14 210 10-9-10
    Pulldown 160 12-12-10-10 140 14
    DB Press 50 14-10-10-11
    Face Pull 40 16-15-15
    DB Bench 70 13-11-10
    Overhead Carry

    6:47pm-8:40pm
    Deadlift 405 13 375 5-5-5-5-5-5
    Hack Squat 320 6-6-5-5-4-4
    Unilateral BB RDL 60 6-8-10
    Seated Calf Machine 180 20-25
    Weighted Carry

    4:16pm-6:00pm
    Press 135 13 125 10-5-5-5-5
    Sup Row 165 10-11-11-11-11
    CG Feet Up Bench 175 10 160 12-12-12
    DB Upright Row 22.5 13 20 16-16
    Decline Push Ups 11-10 Reg 12
    Overhead Carry
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    7/18-7/24

    259

    1:54pm-3:39pm
    Low Bar Squat 340 12 315 6-9-6-6-6
    Pull Through 57.5 16-16-16
    Leg Press Sled 475 15-15-24
    Standing Calf Machine 140 17-17
    Weighted Carry

    4:08pm-6:05pm
    Bench 225 15 210 10-7-7-7
    Isolateral Pulldown 160 13-13-13-13
    Pec Deck 70 15-15 80 15
    Cable Overhead Tricep Extension 50 15 60 12-12
    DB Supinated Curls 40 10-8-7
    Face Pull 40 16-16-16
    Overhead Carry

    12:08pm-2:00pm
    Deadlift 405 15 365 6-8-8-8
    Hack Squat 280 12-12-13
    Uni BB RDL 60 10-10-10
    Leg Extension 100 16
    Leg Curls 100 17
    Seated Calf Machine 180
    Weighted Carry
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    7/25-7/31

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    8/1-8/7

    257

    4:10pm-6:00pm
    LB Squat 500 1 405 3-3-3
    Deficit Deadlift 365 5-5-5
    Bulgarian Split Squat 70 5-5
    Back Extension 50 10-8
    Seated Calf Machine 180 15 230 15
    Weighted Carry

    3:12pm-5:01pm
    Bench 320 1 265 3-3-3-3
    Pendlay Row 250 5-5-6
    Slight Incline Bench 205 6-6-6
    Straight Arm Pulldown 70 9-10-10
    DB Supinated Curls 40 8-8
    Weighted Carry

    5:12pm-6:58pm
    Deadlift 585 1 465 3-3-3
    Pin Squat 315 3-4-5
    Good Mornings 185 7-7
    Side Step Up BW 8-10
    Seated Calf Machine 270 15-15
    Weighted Carry

    6:50am-8:29am
    Press 205 1 165 3-3-3-3
    Chin Ups BW 6-6-6
    NG DB Press 90 5-5-8
    Face Pull 50 12-12
    Decline Push Ups BW 10-12
    Weighted Carry
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    8/8-8/14

    256

    6:58pm-8:00pm
    LB Squat 455 1 365 3-3-3
    Deficit Deadlift 300 6-6-6
    Bulgarian Split Squat 50 6-6
    Back Extension BW 15-15
    Standing Calf Machine 140 15-15

    1:41pm-2:59pm
    Bench 295 1 245 4-4-4-4
    Pendlay Row 225 7-7-7
    NG DB Bench 90 8-8-8
    Straight Arm Pulldown 50 15-15
    DB Supinated Curls 40 8-8

    8:41pm-10:00pm
    Deadlift 535 1 420 3-3-3
    Pause Squat 280 4-4-4
    Good Mornings 175 8-8
    Side Step Up BW 11-11
    Seated Calf Machine 270 15-15

    2:05pm-3:22pm
    Press 190 1 150 4-4-4-4
    Chin Ups BW 7-7-7
    Slight Incline Bench 205 7-7 210 5
    Face Pull 40 20 50 15
    Decline Push Ups BW 13-13

    3:21pm-4:52pm
    LB Squat 465 1 405 3-3-3-3
    Deficit Deadlift 350 5-5-5
    Bulgarian Split Squat 70 5-5
    Back Extension 50 10-10
    Standing Calf Machine 200 7-7
    Weighted Carry
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    8/15-8/21

    256

    5:33pm-7:07pm
    Bench 300 1 265 3-3-3-3-3
    Pendlay Row 240 6-6-6
    NG DB Bench 100 5-5-5
    Straight Arm Pulldown 70 11-11
    DB Supinated Curls 40 8-9
    Dead Hang

    1:51pm-3:23pm
    Deadlift 545 1 465 3-3-3-3
    Pause Squat 320 4-4-4
    Good Mornings 175 9-9
    Side Step Up KB 20 7-7
    Standing Calf Machine 210 10-9
    Weighted Carry

    1:54pm-3:22pm
    Press 195 1 165 3-3-3-3-3
    Chin Ups BW 7-7-7
    Slight Incline Bench 215 4-4 225 4
    Face Pull 50 15-14
    Decline Push Ups BW 13-13
    Dead Hang

    1:43pm-3:19pm
    LB Squat 470 1 405 3-3-3-3
    Deficit Deadlift 350 5-5-5
    Bulgarian Split Squat 75 4-4
    Back Extension 50 11-11
    Seated Calf Machine 270 15 320 14
    Weighted Carry
    Last edited by dgcoats; 08-28-2021 at 05:55 PM.
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    8/22-8/28

    255

    5:19pm-6:43pm
    Bench 305 1 275 3-3-3-3-3
    Pendlay Row 245 5-5-5
    NG DB Bench 100 5-5-6
    Straight Arm Pulldown 70 11-11
    DB Supinated Curls 40 9-10
    Dead Hang

    1:53pm-3:38pm
    Deadlift 560 1 495 3-3-3-3
    Pause Squat 335 3-4-4
    Good Mornings 185 8-8
    Side Step Up KB 20 8 30 6
    Seated Calf Machine 180 20 270 15
    Weighted Carry

    2:03pm-3:35pm
    Press 200 1 175 3-3-3-3-3
    Chin Ups BW 7-7-7
    Slight Incline Bench 225 4-4-4
    Face Pull 65 9-9
    Dips BW 6-7
    Dead Hang

    3:18pm-5:00pm
    LB Squat 495 1 435 3-3-3-3
    Deficit Deadlift 365 5-5-5
    Bulgarian Split Squat 75 5-6
    Back Extension 90 5-6
    Standing Calf Machine 200 12-10
    Weighted Carry
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  27. #297
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    8/29-9/4

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    9/5-9/11

    253

    2:37pm-4:20pm
    Bench 320 1 260 5-5-5-5-5
    Pendlay Row 250 6-6-6
    NG DB Bench 100 5-5-6
    Straight Arm Pulldown 70 12-12
    DB Supinated Curls 50 6-6
    Dead Hang

    1:50pm-3:41pm
    Deadlift 600 1 465 5-5-5-5
    Pause Squat 350 3 355 3 365 3
    Good Mornings 190 8-8
    Side Step Up KB 30 7-7
    Standing Calf Machine 250 10-9
    DB Hold

    12:41pm-2:28pm
    Press 210 1 165 5-5-5-5-5
    Chin Ups BW 8-8-7
    Slight Incline Bench 225 5-4 205 7
    Face Pull 65 10-10
    Dips BW 8-7
    KB Waiter Hold

    1:26pm-3:31pm
    LB Squat 525 0 405 3 365 1 HB 315 1-3 325 2 335 4-4-1 355 1 315 5
    Deficit Deadlift 315 8 340 8-8
    Front Squat 225 1 230 2-3-4-1
    Back Extension 50 12-13
    Calf Step BW 25-30
    Unilateral DB Hold

    Poor sleep throughout the week so squat day ended up going bad. Walked 525 out but didn't attempt because it felt way too heavy.
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  29. #299
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    9/12-9/18

    252

    10:14pm-11:53pm
    Bench 325 0 275 2 280 1 285 1 290 1 Pause 225 5
    Pendlay Row 250 6-7-7
    NG DB Bench 100 6-6-7
    Straight Arm Pulldown 70 12-12
    DB Supinated Curls 45 9-9
    Dead Hang

    1:55pm-3:44pm
    Deadlift 610 0 550 1 520 1 410 2-2
    Pause HB Squat 315 4-4-5
    Good Mornings 160 10-12
    Side Step Up KB 35 8 40 8
    Standing Calf Machine 250
    DB Hold

    1:45pm-1:46pm
    Snatch Deadlift 245 5-5-5-5
    Uni DB Press 40 12-12-12-12
    Lunge 110 8-8-8
    NG Pulldown 135 12-12-12
    NG Decline Push Ups 15-15
    Cable Curls 50 15-14

    Poor recovery the last two weeks so I decided to skip a workout and do a back off day. Gonna start a new strength block tomorrow.
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    9/19-9/25

    252

    2:01pm-3:44pm
    Bench 275 4 Pause 250 4-4-4-4
    Deficit Pendlay Row 250 6-6-7
    NG DB Bench 100 7-7-7
    Straight Arm Pulldown 60 15-16
    DB Supinated Curls 45 10-7 30 7
    Dead Hang

    2:05pm-3:56pm
    Deadlift 500 4 450 4-4-4-4
    Pause HB Squat 315 5-5-5
    KB Swings 50 16-20
    Side Step Up KB 40 8-8
    Standing Calf Machine 250 13-10
    KB Waiter Hold

    2:08pm-3:44pm
    Press 185 4 165 4-4-4-4
    Chin Ups BW 8-8-8
    Slight Incline Bench 205 8 190 8-8
    Face Pull 50 12-12
    Dips BW 10-7
    Dead Hang

    1:23pm-3:08pm
    HB Squat 430 4 385 4-4-4-4
    Deficit SLDL 245 6-6-6
    Front Squat 225 3-4-4
    Back Extension 50 13-13
    Seated Calf Machine 320 16-18
    Unilateral DB Hold
    http://voidempathy.blogspot.com/
    It has words and stuff
    Reply With Quote

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