Dgcoats' Texasish Method

[dgcoats]

5/15-5/21

263

1:07pm-2:51pm
Press 200 5 165 5-5-5-5-5
Incline Row 90 8-8-8-8
Pause Bench 225 6-6-6
Straight Arm Pulldown 70 18-15
NG Push Up BW 16-12
DB Skullcrusher 40

1:50pm-3:50pm
Deadlift 535 5 460 5-5-5 410 5-5
HB Squat 315 3 335 3 350 3 315 5
Reverse Hyper 10 11-10-10
Leg Extension 240 12-11
Calves
Abs

3:35pm-4:43pm
Feet Up Bench 185 15-14-10 160 15
BB Walking Lunge 100 5-8-10
Inverted Row BW 15-15-14-13
Good Morning 135 8-8-8
DB Side Lateral 12.5 13-13-13

[dgcoats]

5/22-5/28

262

7:03pm-8:29pm
Bench 305 1 265 1-1-1-1-3
Chin Ups BW 3-3-3-3-4
Seated Press 100 8-8-8
Face Pull 30 20-20
Decline Push Up BW 6-6
DB Hammer Curls 20 30-23

5:46pm-7:18pm
LB Squat 465 1 405 1-1-1-1-3
Deficit RDL 245 5-5-5-5
Smith Machine Squat 225 5-6-6
Isolateral Ham Curl 50 10-10
Calves
Abs

3:49pm-5:02pm
Press 205 1 170 1-1-1-1-3
Incline Row 70 5-5-5-5
Pause Bench 225 3-3-3
Straight Arm Pulldown 55 12-12
NG Push Up BW 5-5
DB Skullcrusher 30 5-5

3:31pm-4:50pm
Deadlift 545 1 470 1-1-1-1-3
HB Squat 275 2-2-2-2
Back Extension BW 10-10
Leg Extension 160 8-8
Calves
Abs


Took an early deload week

[dgcoats]

5/29-6/4

261

7:32pm-9:32pm
Bench 320 1 280 3-3-3-3 240 3
Chin Ups 10 4-4-4
Seated Press 155 5-5-5
Face Pull 60 12 70 12
Decline Push Up BW 12-12
DB Preacher Curls 27.5 12-12

5:19pm-7:21pm
LB Squat 500 1 430 1-1-1 360 3-3
Deficit SLDL 245 5 265 5-5
LB Pin Squat 275 4-4-4
Isolateral Ham Curl 85 8 90 8
Calves
Abs

4:50pm-6:43pm
Press 215 1 180 3-3-3-3 145 3
Pendlay Row 265 5-5-5
Pause Bench 230 5-5-5
Sup Pulldown 160 10 180 10
NG Push Up BW 12-12
DB Skullcrusher 40 10-9

3:09pm-5:00pm
Deadlift 515 3-3-1 440 3-3
10 Second Pause Squat 275 1-1-1
Back Extension BW 10 25 10
Split Squat BW 8-8
Calves
Abs

4:05pm-4:50pm
Feet Up Pause Bench 185 7-7
DB Side Lateral 15 8-8-10
Weighted Carry
Mobility

[dgcoats]

6/5-6/11

260

3:54pm-5:36pm
Bench 285 3-3-3-3 245 6
Chin Ups BW 5-5-6-6
Seated Press 155 5-5-6
Face Pull 70 13-12
NG Push Up BW 15-15
DB Preacher Curls 25 18-16

1:45pm-3:32pm
LB Squat 440 3 370 3-3-3 HB Pause 315 3
SLDL 275 5-5-5
KB Uni Step Up 30 5 35 5-6
Isolateral Ham Curl 75 12 85 8
Calves
Abs

4:27pm-6:05pm
Press 185 3-3-3-3 150 6
Pendlay Row 265 5-6-6
Pause Bench 235 5-5-5
Sup Pulldown 180 10 200 8
Decline Push Up BW 15-14
DB Skullcrusher 35 12-12

3:34pm-5:02pm
Deadlift 525 3-3-3 450 3-3
LB Pin Squat 275 5 315 5 365 3
Back Extension 25 12 50 10
Deficit BSS BW 10-10
Calves
Abs

[dgcoats]

6/12-6/18

259

6:18pm-7:58pm
Bench 290 3 295 3-3-3 255 7
Chin Ups BW 6-6-7
Seated Press 155 6-6-6
Face Pull 80 10-12
NG Push Up Sandbag 33 8-8
DB Preacher Curls 30 13-12

1:54pm-3:40pm
LB Squat 405 3 415 3 425 3 365 3-3
Snatch Grip SLDL 205 5-5-5
KB Uni Step Up 40 8 45 8
Isolateral Ham Curl 85 8-8
Calves
Abs

10:27am-11:48am
Press 190 3-3-3-3 155 7
Pendlay Row 275 4-4-4
Pause Bench 245 4-4-4
Sup Pulldown 200 9-8
Decline Push Up BW 12-12
DB Skullcrusher 40

3:35pm-5:03pm
Deadlift 535 3-3-3 435 3 405 3
LB Pin Squat 335 3-3-5
Back Extension 50 10-11
DB Deficit Bulgarian 10 8 15 8
Calves
Abs

[dgcoats]

6/19-6/25

258

6:00pm-7:40pm
Incline Bench 175 15 160 13 145 16-14
BB Row 175 17-14-12-11
Hammer Incline Press 105 23-19-15
Hammer Pulldown 110 30-25-23
Cable Side Lateral 20 16-15
DB Supinated Curls 27.5 21-16

10:47am-1:42am (had to leave in middle)
HB Squat 250 12-12 225 15-16
KB Swings 50 15-15-15-18
Uni Leg Press Sled 295 19-16-20
Lying Iso Ham Curls 60 12 70 12
Calves
Weighted Carry

1:49pm-3:29pm
DB Press 50 19-17-15-14
NG Seated Row 120 20 100 20-19-18
Hammer Chest Press 115 22-20-17
Feet Assist Pull Ups 15-13-12
NG Push Ups BW 15-13
DB Side Lateral 10 30-25

3:30pm-5:02pm
Hex Deadlift 315 20-18-17-13
Uni KB Split Squat 20 12 Sandbag 22 13-13 BW 5
Good Morning 150 16-13-12
Leg Extension 120 26
Calves
Weighted Carry

Short hypertrophy block then back to heavy 5s/3s

[dgcoats]

6/26-7/2

257

3:00pm-4:45pm
Incline Bench 160 20-17-15-12
BB Row 175 18-16-15-13
Hammer Incline Press 100 30-25-20
Hammer Pulldown 120 28-25-21
Cable Side Lateral 20 21-18
DB Supinated Curls 20 31-25

2:56pm-4:50pm
HB Squat 260 16-15-14 230 20
KB Swings 50 23-21-20-18
Leg Press Sled 475 22-28-26
Lying Iso Ham Curls 60 18 70 12
Calves
Weighted Carry

10:26am-12:08pm
DB Press 50 22-20-17-16
Feet Assist Pull Ups BW 16-15-14-13
Hammer Chest Press 110 25-22-20
TRX Row BW 18-16-15
NG Push Ups BW 16-15
DB Side Lateral 10 31-27

3:27pm-5:11pm
Hex Deadlift 315 21-20-18 275 15
BB Split Squat 30 12
BB Lunge 30 15-18
Good Morning 135 18-17-15
Leg Extension 100 23-20
Calves
Weighted Carry

[dgcoats]

7/3-7/9

257

5:53pm-7:44pm
Incline Bench 165 21 140 21-20-19
BB Row 175 20-18-16-15
Hammer Incline Press 95 32-29-26
Hammer Pulldown 100 37-33-30
Cable Side Lateral 30 15-13
DB Supinated Curls 20 35-31

4:02pm-5:58pm
HB Squat 250 12-12-15 Myoreps 25
KB Swings 50 25-24-23-21
Leg Press Sled 525 20-20-24
Lying Ham Machine 110 20-20
Calves
Weighted Carry

2:58pm-4:49pm
DB Press 55 18-16-14 45 20
Feet Assist Pull Ups BW 18-16-15-14
Hammer Chest Press 100 31-28-25
NG Seated Row 100 26-25-23
NG Push Ups BW 12-12
DB Side Lateral 15 21-20

3:26pm-4:54pm
(Circuit) Hex Deadlift 275 10-10-12-12-12-20
(Circuit) Good Morning 135 5-5-6-6-6-8
(Circuit) BB Lunge 50 5-5-6-6-6-8
Leg Extension 100 22-30
Calves
Weighted Carry

[dgcoats]

7/10-7/15

Deload

[dgcoats]

7/16-7/22

256

3:19pm-4:59pm
Bench 280 5-5-5-5 240 5
Chin Ups 20 5-5-5
Seated Press 175 3-3-3
TRX Face Pull BW 10-10
CG Bench 205 8-7
DB Incline Curls 40 9-9

6:18pm-8:18pm
LB Squat 425 5-5-5 365 5-5
B Stance RDL 135 5 145 5-5
Zercher Squat 185 8-8
Isolateral Ham Curl 85 8-8
Calves
Abs

2:28pm-4:11pm
Press 180 5-5-5-5 150 5
NG Landmine Row 150 5-5 160 7
Pause Bench 240 3-3-3
Sup Pulldown 200 9-9
Dips BW 6-6
Y Raise 15 10 17.5 10

5:03pm-7:03pm
Deadlift 515 5-5-5 Slow Ecentric 445 2-2
LB Pin Squat 315 3-3-3
BB Back Extension 70 5-5
Uni DB Step Up 20 8 25 8
Calves
Abs

[dgcoats]

7/23-7/29

255

3:18pm-4:56pm
Bench 245 8-8-8-8 225 8
Chin Ups BW 7-7-7
Seated Press 160 5-5-5
TRX Face Pull BW 10-11
CG Pause Bench 185 7-6
DB Incline Curls 30 11-11

6:20pm-8:07pm
LB Squat 365 8-8-8 335 8-8
B Stance RDL 165 5-5-5
Zercher Squat 225 4-4
Isolateral Ham Curl 85 9-9
Calves
Abs

2:42pm-4:15pm
Press 150 8-8-8-8 135 8
NG Landmine Row 175 5-5-6
Pause Bench 250 3-3-3
Sup Pulldown 200 10-10
Dips BW 7-7
Y Raise 17.5 8-8

3:54pm-5:46pm
Deadlift 445 8-8-8 Slow Eccentric 405 3
LB Pause Squat 315 3 340 3 365 3
Back Extension 50 10 75 8
DB Step Up 20 8 30 9
Calves
Abs

4:10pm-4:51pm
WG Pause Bench 205 6 210 6
Inverted Row BW 8-8
DB Side Lateral 25 13
DB Reverse Curls 20 16
Mobility

[dgcoats]

7/30-8/5

254

3:30pm-4:50pm
Bench 315 2-2-2-2 280 2
Chin Ups BW 5-6
Seated Press 165 4-4
Face Pull 60 10-12
CG Pause Bench 225 4-4
DB Incline Curls 30 11-11

6:54pm-8:31pm
LB Squat 485 2-2-2 425 2-2
DB B Stance RDL 85 5-5
Zercher Squat 250 4-4
Isolateral Ham Curl 75 15
Calves
Abs

3:00pm-4:12pm
Press 210 2-2-2-2 180 2
NG Landmine Row 150 8-8
Pause Bench 230 4-5
Sup Pulldown 180 10-10
Dips BW 5-7
Y Raise 12.5 17

6:07pm-7:45pm
Deadlift 585 2 545 2 495 2 405 2
LB Pause Squat 365 1 405 1 455 1
Back Extension 50 16
DB Step Up 30 13
Calves
Abs

4:23pm-4:56pm
WG Pause Bench 185 7-7
Inverted Row BW 8-8
DB Side Lateral 25 10
DB Reverse Curls 25 11

[dgcoats]

8/6-8/12

254

3:24pm-4:55pm
Bench 275 5-5-5-5 235 5
Chin Ups 25 5-5-5
Seated Press 175 3-3-3
Face Pull 70 11-11
CG Pause Bench 185 10-8
DB Incline Curls 30 13 35 10

6:44pm-8:29pm
LB Squat 405 5-5-5-5 335 5
Uni DB RDL 85 4-4-4
Zercher Squat 250 5 265 5
Isolateral Ham Curl 85 10-10
Calves
Abs

6:16pm-7:50pm
Press 175 5-5-5-5 145 5
NG Landmine Row 175 6-6-6
Pause Bench 265 2-3-3
Sup Pulldown 200 11 220 8
Dips BW 8-8
Y Raise 15 11-10

4:02pm-5:18pm
Deadlift 495 1 365 1-1-1-1
LB Pause Squat 275 3-3-5
Back Extension BW 8-8
DB Step Up 35 5-5
Calves
Abs

4:30pm-5:04pm
WG Feet Up Pause Bench 185 8-8
Inverted Row BW 10-10
DB Side Lateral 22.5 15
DB Reverse Curls 22.5 17

[dgcoats]

8/13-8/20

253

5:43pm-7:23pm
Bench 235 8-8-8-8 195 8
Chin Ups BW 8-8-8
Seated Press 155 5-5-5
Face Pull 60 14-14
CG Pause Bench 175 10-10
DB Incline Curls 35 10-10

3:04pm-4:31pm
LB Squat 335 8-8-8-8 Pause 265 4
Snatch RDL 225 6-6-6
Zercher Squat 225 6-8
Isolateral Ham Curl 75 13-13
Calves
Abs

3:16pm-4:49pm
Press 145 8-8-8-8 115 8
NG Landmine Row 150 7-7-7
Pause Bench 230 5-5-5
Sup Pulldown 240 4-4
Dips BW 7-7
Y Raise 15 11-11

3:41pm-5:11pm
Deadlift 415 8-8-8 Slow Eccentric 335 4
LB Pause Squat 275 6-6-8
Back Extension BW 15-18
DB Step Up BW 12-12
Calves
Abs

4:23pm-5:02pm
WG Pause Bench 175 10-10
Seated Row 120 12-12
DB Side Lateral 25 14
DB Reverse Curls 25 15

[dgcoats]

8/21-8/27

253

5:52pm-7:29pm
Bench 315 2-2-2-2 Iso Hold 335 15 seconds
Chin Ups 25 5-6
Seated Press 175 4-4
Face Pull 80 18
CG Pause Bench 205 7
DB Incline Curls 40 9

6:37pm-8:11pm
LB Squat 475 2 455 2-2 435 2-2
Snatch RDL 230 6-6
Zercher Squat 275 6
Isolateral Ham Curl 100 8
Calves
Abs

5:50pm-7:31pm
Press 205 2-2-2-2 175 2
NG Landmine Row 200 5-5
Pause Bench 265 4 275 3
Sup Pulldown 220 10
Dips 25 8
Y Raise 15 12

3:31pm-4:55pm
Deadlift 575 2-2-2 495 2
LB Pause Squat 365 3-5
Back Extension 50 15
DB Step Up 40 10
Calves
Abs

[dgcoats]

8/28-9/2

252

5:50pm-7:24pm
Squat 385 2 315 5-5
Bench 265 2 225 5-5
Deadlift 475 2 405 4-4
Inv Row BW 8-8-8
Calves
NG Push Ups BW 10-10-8
DB Side Lateral 35 8-8

5:53pm-7:34pm
DB Press 70 5 80 5 90 5
BB Walking Lunges 100 10-10-12
Hammer Row 160 8 230 8 275 8
Good Morning 185 5 225 5 275 5
NG Push Ups BW 12-12
Calves
DB Curls 50 7-8

Deload week. Gonna start a new block where I change a few things up, the most important change being less deloads. Looking back at my journal I think too frequent deloads had hindered my progress.

[dgcoats]

9/3-9/9 4714

251

3:30pm-4:58pm
Bench 285 4-4-4-4 245 4
Pull Ups BW 5-5-5
DB Press 75 5-5-5
Face Pull 80 11-13
CG Pause Bench 185 10-9
DB Bench Curls 40 10-11

4:17pm-5:55pm
LB Squat 355 7-7-7-7 285 7
Snatch RDL 275 5 315 5
DB Deficit Bulgarian 70 5-6-6
Isolateral Lying Ham Curl 40 10 45 8
Calves
Abs

4:38pm-6:23pm
Press 215 1-1-1 185 1-1
Pendlay Row 245 5 260 5 275 5
Band Orange Pause Bench 205 5 210 5 225 5
Straight Arm Pulldown 70 12 85 14
Dips 25 6 BW 9
DB Side Lateral 30 10-11

2:36pm-4:04pm
Deadlift 515 4-4-4-4
Front Squat 275 5-5 HB Pause 6
Back Extension 50 10-10
DB Step Up 40 5-5
Calves
Abs

[dgcoats]

9/10-9/16 7147

250

3:34pm-4:59pm
Bench 245 7-7-7-7 205 7
Pull Ups BW 6-6-6
DB Press 70 6-6-6
Face Pull 90 10-10
CG Pause Bench 185 10-10
DB Bench Curls 40 11-11

3:37pm-5:02pm
LB Squat 495 1-1-1 425 1-1
Snatch RDL 315 5-5-5
DB Deficit Bulgarian 80 5-5
Isolateral Lying Ham Curl 45 9-9
Calves
Abs

3:57pm-5:27pm
Press 185 4-4-4-4 155 4
Pendlay Row 265 5-5-5
BOP Bench 225 5-5-5
Straight Arm Pulldown 85 12-12
Dips BW 8-8
DB Side Lateral 30 10-10

5:21pm-6:55pm
Deadlift 435 7-7-7-7
HB Squat Pause 365 2-3 340 5
Back Extension 50 12-12
DB Step Up 50 6-6
Calves
Abs

[dgcoats]

9/17-9/24 1471

249

3:31pm-4:58pm
Bench 325 1-1-1-1 285 1
LB Pin Squat 315 5-5 330 5
Standing DB Row 100 8-8-8
Lying Ham Curl 45 10-10
DB Lu Raise 20 12-11
Dips BW 10-10
Calves

5:52pm-7:56pm
LB Squat 425 4 405 4-4 355 4-4
Deficit Deadlift 405 3 455 3 500 5
SIDB Bench 100 9-7-6
Hammer Iso Pulldown 270 5 230 8
Leg Extension 200 10 220 11
DB Y Raise 22.5 8-8
EZ Bar Reverse Curls 75 8-8

4:24pm-6:15pm
Press 155 7-7-7-7 125 7
Pendlay Row 275 4-4-4
SS Hip Thrust 405 8 495 8 585 5
RBP Bench 185 5 225 5
KB Swings 70 12-12
DBDB 90 5 100 5
Triceps

3:25pm-4:58pm
Deadlift 595 1-1-1 515 1
HB Pause Squat 335 3-3-3
CGP Bench 205 8-8
NG Pulldown 200 10-9
Seated DB Press 70 8
DB Hammer Curls 40
Calves

[dgcoats]

9/25-10/3 4534

248

7:46pm-9:26pm
Bench 285 4-4-4-4 265 4
LB Pin Squat 365 3-3-3
Standing DB Row 90 8-8-8
Lying Ham Curl 50 8-8
DB Lu Raise 22.5 10-9
Feet Assist Dips BW 12-12
Calves

12:52pm-2:25pm
LB Squat 365 5-5-5-5 315 5
Deficit Deadlift 405 3-3-3
SIDB Bench 110 4-5-5
Hammer Iso Pulldown 230 8-8
Leg Extension 220 10-10
DB Y Raise 22.5 10-10
EZ Bar Preacher Curls 75 10-9

3:32pm-5:08pm
Press 200 3-3-3-3 180 3
Pendlay Row 275 4-4-4
SS Hip Thrust 495 6-6-10
RBP Bench 225 4-5
KB Swings 50 12-12
DBDB 25 10-12
Triceps

7:46pm-9:20pm
Deadlift 505 4-4-4-4 455 4
HB Pause Squat 340 3 350 3-3
CGP Bench 205 9-9
Feet Assist Pull Ups 12-10
Seated DB Press 70 10-8
Cable Behind Curls 50 11-11
Calves

[dgcoats]

10/4-10/11 5345

247

3:52pm-5:22pm
Bench 265 5-5-5-5
LB Pin Squat 370 3-3 380 3
Standing DB Row 100 5-5-5
Hanner Lying Ham Curl 50 10-9
DB Lu Raise 25 8-8
Feet Assist Dips BW 12-12
Calves

3:25pm-5:00pm
LB Squat 445 3-3-3-3
Deficit Deadlift 495 3-3-2
SIDB Bench 110 5-5-5
Hammer Iso Pulldown 230 8-8
Leg Extension 220 10-10
DB Y Raise 25 7-7
Triceps

3:34-5:11pm
Press 185 4-4-4-4
Pendlay Row 275 5 265 5-5
SS Hip Thrust 455 9-8-8
RBP Bench 185 8-9
KB Swings 70 12-12
DBDB 75 8-7
Preacher Curls

12:56pm-2:32pm
Deadlift 455 5-5-5-5
HB Pause Squat 365 2-2-3
CGP Bench 240 4-4 250 3
Feet Assist Pull Ups 13-12
Seated DB Press 75 9-9
Cable Behind Curls 50
Calves

[dgcoats]

10/12-10/20 3453

246

1:00pm-2:30pm
Bench 305 3-3-3-3
LB Pin Squat 385 1 405 1-2
Standing DB Row 100 6-6-6
Hammer Lying Ham Curl 50 10-10
DB Lu Raise 25 8-7
Feet Assist Dips BW 12-12
Calves

3:31pm-5:04pm
LB Squat 405 4-4-4-4
Deficit Deadlift 495 3-3 455 5
SIDB Bench 110 5-5-4
Hammer Iso Pulldown 200 10-10
Leg Extension 220 10
DB Y Raise 25 8-8
Triceps

4:31pm-6:06pm
Press 170 5-5-5-5
Pendlay Row 275 5-5-4
SS Hip Thrust 495 9-9-10
RBP Bench 185 10 190 9
KB Swings 70
DBDB 80 6-7
Biceps

12:38pm-2:22pm
Deadlift 555 3-3-3-3
HB Pause Squat 405 1-1-2
CGP Bench 245 4 250 4-4
Feet Assist Pull Ups 10-10
Seated DB Press 75 10-9
Biceps
Calves

[dgcoats]

10/21-10/28 4534

246

3:34-5:08pm
Bench 290 4-4-4-4
LB Pin Squat 385 2 405 2-3
Standing DB Row 110 5-5-5
Dips BW 8-8
Calves
Hammer Lying Ham Curl 50 10-10
DB Lu Raise 25 8-8

4:05pm-5:42pm
LB Squat 385 5-5-5-5
RDL 275 5-5 315 5
Hammer Iso Pulldown 270 4-5-5
SIDB Bench 90 10-10
Uni Hammer Leg Extension 50 10-12
Calves
Triceps

2:48pm-4:20pm
Press 205 3-3-3-3
SM Hip Thrust 495
CGB 265 3 255 4-4
Pendlay Row 245 8-7
KB Swings 100 10-10
DBDB 85 7-5
Biceps

3:30pm-5:09pm
Deadlift 520 4-4-4-4
HB Pause Squat 375 3 405 1-1
Pull Ups BW 5-5-6
RBP Bench 190 9-8
Seated DB Press 75 8-8
Biceps
DB Bench Y Raise 22.5 8-8

[dgcoats]

10/29-11/5 5345

245

3:33pm-5:07pm
Bench 270 5-5-5-5
LB Pin Squat 335 5-5-5
Standing DB Row 110 6-6-5
FA Dips BW 12-12
Calves
HIS Ham Curl 85 12 100
DB Lu Raise 25 10-8

7:42pm-9:35pm
LB Squat 455 3-3-3-3
RDL 315 5 365 5 405 5
Hammer Iso High Row 230 5 270 5 320 5
SIDB Bench 95 10-10
Uni Hammer Leg Extension 50 10 57.5 8
Biceps
Triceps

5:48pm-7:28pm
Press 190 4-4-4-4
FE Glute Bridge 100 15-15-15
CGB 255 4-4 275 3
Pendlay Row 245 8-8
KB Swings 70 15-13
DBDB 85 7-7
Biceps

[dgcoats]

11/6-11/10

Break

[dgcoats]

11/11-11/18 5x3

244

3:45pm-5:19pm
Bench 275 3-3-3-3-3
LB Pin Squat 340 5-5-5
Standing DB Row 100 8-8-8
FA Dips BW 13-13
Calves
HIL Ham Curl 55 9-8
DB Lu Raise 25 10-9

4:55pm-6:31pm
LB Squat 395 3-3-3-3-3
RDL 405 4-4 Deficit 4
Hammer Iso High Row 320 8-8-8
SIDB Bench 100 8-8
Leg Extension 220 12-9
Biceps
Triceps

2:56pm-Late
Press 180 3-3-3-3-3
FE Glute Bridge 100
CGB 250 5-5-5
Pendlay Row 275 5-5
KB Swings 90 12-12
DBD(2)B 75 10-5
Biceps

3:16pm-4:58pm
Deadlift 485 3-3-3-3-3
RBP Bench 195 8-8
HB Pause Squat 355 4-4-4
Pull Ups BW 5-5-5
Seated DB Press 80 8-8
DB Y Raise 25 9-9
Calves

[dgcoats]

11/19-11/26 Hypertrophy

244

3:21pm-4:59pm
Bench 295 3-3-3-3
LB Pin Squat 375 1 405 1 425 1
Pendlay Row 295 3-3 315 3
Pause Dips BW 8-6
Calves
Seated Ham Curl
DB Lu Raise 20 17

4:31pm-5:53pm
HB Squat 315 8 320 8 335 9
Good Morning 185 8 205 8
Hammer Pulldown 180 13 200 11
Incline Bench 190 8 175 11
JoJo Squat
Biceps
Triceps

4:25pm-6:00pm
Press 150 9-9-8-8
Glute Machine 180 15 270 12 360
NGP Push Ups BW 14-13
Uni Seated Row 50 15 70 14
Sled Push 135 2 180 2 225 2
Uni KB RDL 30 10 40 10
Biceps

3:30pm-5:11pm
Deadlift 425 12-10-8
NG DB Bench 80 12-12-10
SM Squat 225 8-9
Pulldown 120 20 140 15
Hammer Press 150 13 140 14
Cable Lateral 15 17
Calves

Decided to finish the year with a hypertrophy block

[dgcoats]

11/27-12/4 Hypertrophy

243

4:20pm-5:55pm
Bench 230 12-9-9
Front Squat 250 5 225 6-6
Face Pull 25 22 32.5 16 37.5 12
Hammer Chest Press 185 8 145 13
Calves
SI Ham Curl 75 17
DB Reverse Fly 20 15-14

3:00pm-4:44pm
LB Squat 355 10-9-9
Hammer Pulldown 230 8 235 8
Good Morning 225 8 230 8
Incline Bench 175 12-12
JoJo Squat 15-11
Incline Curls 32.5 14
DB Skullcrusher 32.5 16

3:24pm-4:51pm
Press 150 11-8-8
Glute Machine 360 10 410 10
Uni Seated Row 70 16-14
Sled Push 225 2 270 1
Deficit Uni KB RDL 45 15
DB Sup Curls 40 14
NGP Push Up BW 15

3:20pm-4:45pm
Deadlift 445 12 P 2
NG DB Bench 90 12-10
SM Squat 275 10 315 8
Pulldown 160 14 dropset didn't count
Hammer Press 140 15 dropset didn't count
Cable Lateral 30 11 dropset didn't count
Calves

[dgcoats]

12/5-12/12 Hypertrophy

243

4:35pm-6:11pm
Bench 235 10-8-8
HB Pause Squat 275 9-8
Face Pull SP 80 16 90 15
Hammer Chest Press 185 8 165 9
SI Ham Curl 75
DB Reverse Fly 20 DS 24
Calves

2:24pm-4:04pm
LB Squat 365 10-8-8
Hammer Pulldown 230 9-8
Good Morning 235 9 245 8
Incline Bench 185 11-10
JoJo Squat BW Myo 20
DB Sup Curls 40 Myo 19
DB Skullcrusher 40 Myo 22

3:21pm-4:52pm
Press 155 10-8-8
Glute Machine 495 9-8
NG Seated Row 160 16-13
Sled Push 315 1-1-1
Deficit Uni KB RDL 50 Myo 15
Cable Behind Curls 50 Myo 24
NGP Push Up BW Myo 21

7:25pm-7:51pm
Deadlift 455 13 P 2-2
NG DB Bench 100 11-9
Leg Press 705 14 745 10
Uni Cable lldown 60 15 70 13
Hammer Press 150 Myo 22
Cable Lateral 40 Myo
Calves

[dgcoats]

12/13-12/20 Hypertrophy

242

2:20pm-4:00pm
Bench 245 9-8-8
HB Pause Squat 315 8-7
Face Pull SP 100 15-14
Hammer Chest Press 165 11-10
SI Ham Curl 100 Myo 15
DB Reverse Fly 22.5 Myo 19
Calves

3:31pm-5:04pm
LB Squat 405 6 365 9 P 325 6
Hammer Pulldown 230 10-8
Good Morning 250 8-8
Incline Bench 185 13-11
Uni Leg Extension 95 Myo
DB Sup Curls 40 Myo 20
DB Skullcrusher 40 Myo 21

3:27pm-4:58pm
Press 175 5 160 7 145 9
Glute Machine 455 11-10
Uni Seated Row 80 14-11
Sled Push 225 2 275 14
Deficit Uni KB RDL 50 Myo 16
Cable Behind Curls 60 Myo 17
NG Push Up 25 Myo 14

11:38am-1:13pm
Deadlift 495 10 P 405 3-3
DB Bench 100 11-9
Leg Press 745 10-10
Pull Up Machine 66 11 72 11
Z Press 80 Myo 17
Seated Lu Raise 20 Myo 19
Calves