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  1. #511
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    4-21-2020
    Deadlift
    Warmup No Belt
    225x3
    275x3
    315x1
    365x1
    315x3
    315x3
    315x3
    315x3

    Reverse Hyper
    50x10
    50x10
    50x10
    50x15
    50x15
    50x15

    Band Ab Pulldown
    10
    10
    10

    Right knee is really sore so no squating today.

    4-25-2020
    Deadlift
    Warmup No Belt
    225x3
    275x3
    315x3
    315x3
    315x3
    315x3
    315x3
    315x3
    315x3
    315x3

    Reverse Hyper
    50x10
    50x10
    50x10
    70x15
    70x15
    70x15
    70x15
    70x15
    70x15

    Band Ab Pulldown
    15
    15
    15
    15
    15
    15
    15

    Right knee still sore so no squats.

    4-26-2020
    Bench F6 Shirt
    Warmup
    185x3
    225x3
    275x1
    315x1 Shirt
    325x3
    325x3
    325x3
    325x3
    325x3

    Bench
    135x1
    135x2
    135x3
    135x4
    135x6
    135x7
    135x8
    135x5
    135x4
    135x6
    135x5

    Lat Pull
    90x10
    90x10
    90x10
    90x10

    Side Delt
    10x10
    10x10
    10x10

    Curls Dumbell
    10x20
    10x20

    Didn't bench on Thursday but had a good day today tied a work out in January that was the most I had done for 3's in a shirt for 5 sets so I see it as progress. My form wasn't the greatest until the last 2 sets. My chest kept dropping down and I kept loosing my arch. Right shoulder is a little sore still but I feel that shoulder is getting strong again.
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  2. #512
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    4/28/2020
    Dead lift
    Warmup
    185x3
    185x3
    225x3
    225x3
    275x3
    315x1
    365x1
    405x1
    455x1
    365x3
    365x3
    365x3

    Reverse Hyper
    70x10
    70x10
    70x10
    70x15
    70x15
    70x15

    Ab Band Pull down
    10
    10
    10
    15
    15
    15

    Right knee still sore no Squats.

    4/30/2020
    Speed Bench with shoulder saver
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3

    Lat work

    Right shoulder very sore so light weights.

    5/2/2020
    Speed Deadlift
    Warmup
    185x3
    185x3
    225x3
    225x3
    275x3
    335x3
    335x3
    335x3
    335x3
    335x3
    335x3
    335x3
    335x3

    Reverse Hyper
    70x10
    70x10
    70x10
    70x15
    70x15
    70x15
    70x15
    70x15
    70x15

    Band Ab pull down
    10
    10
    10
    20
    20
    20
    20

    Sled pull 2 trips as warmup

    Right knee still sore no squats.

    5/3/2020
    Bench with shoulder saver
    Warmup
    185x3
    215x3 Shoulder saver
    235x3
    255x3
    275x1
    275x1
    275x1
    275x1
    275x3

    Band Lat work, Dumbell curls.

    Went raw today right shoulder a little sore so used the shoulder saver.

    5/5/2020
    Deadlift
    Warmup
    185x3
    185x3
    225x3
    225x3
    275x3
    275x3
    315x3
    315x3
    315x3

    Reverse hyper
    70x10
    70x10
    70x10

    Band ab pull down
    10
    10
    10

    Right knee sore today still worked on form and a good long warmup to get blood in there.
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  3. #513
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    5-7-2020
    Speed bench with shoulder saver
    Warmup
    135x5
    135x5
    185x2
    185x2
    185x2
    185x2
    185x2
    185x2
    185x2
    185x2
    185x2
    185x2
    185x2
    185x2

    Lat work, shoulder work, tricep work.

    Right shoulder felt good benching.
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  4. #514
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    5-9-2020
    Speed Deadlift
    Warmup
    185x3
    185x3
    225x3
    225x3
    275x3
    275x3
    275x3
    275x3
    275x3
    275x3
    275x3
    275x3

    Reverse Hyper
    70x10
    70x10
    70x10
    70x12
    70x12
    70x12
    70x12
    70x12

    Ab Pull down with band
    10
    10
    10

    Band lat work
    20
    20
    20

    Right knee still bothering me went light today.

    5-10-2020
    Bench Press with Shoulder Saver
    Warmup
    135x15
    135x5
    185x3
    225x3 Shoulder Saver
    255x1
    275x1
    295x1
    315x1
    330x1 PR
    295x3
    295x3
    295x3

    Shoulder Saver with Fat Grips
    165x12
    185x10
    205x8
    225x6
    245x6
    265x6

    Band Lat work.

    Felt good today so went for a PR and 330 was pretty easy. Good day!
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  5. #515
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    5-12-2020
    Deadlift No belt
    Warmup
    225x3
    225x3
    275x3
    315x3
    365x1
    385x1
    405x1
    425x1
    445x1
    465x1
    315x3

    Reverse Hyper
    70x10
    70x10
    70x10

    Band ab Pull down
    10
    10
    10

    Since I haven't been squating I have been working on my deadlift technique and it is feeling really good. Before I would just yank it off the floor I finally feel like I know how to do it. My last top set was very easy too.
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  6. #516
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    5-14-2020
    Speed Bench with shoulder saver
    Warmup
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3

    Lat work.

    Right shoulder sore from Sunday.

    5-17-2020
    Bench with shoulder saver
    Warmup
    185x3
    225x3 Saver
    245x3
    245x3
    245x3
    245x3
    245x3
    245x3
    245x3
    245x3
    245x3

    Right shoulder still sore taking it easy and actually felt good when I was done. Did not do speed deadlift yesterday I had to work and have been putting in a lot of hours. Right knee still sore as well.
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  7. #517
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    5-19-2020
    Deadlift
    Warmup
    185x3
    185x3
    225x3
    275x3
    315x3
    365x2
    365x2
    365x2
    365x2
    365x2
    365x2
    365x2

    Reverse Hyper
    70x10
    70x10
    70x10
    70x15
    70x15
    70x15

    Band ab pulldown
    10
    10
    10
    10
    10

    Band pull throughs
    10
    10
    10

    Right knee is getting better but still not 100%.
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  8. #518
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    5-21-2020
    Speed Bench with Shoulder Saver
    Warmup
    135x5
    135x5
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3

    Tricep work, lat work with bands.

    5-23-2020
    Speed Dead lift
    Warmup
    185x3
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5

    Squat to Pins
    135x3
    135x3
    185x3
    185x3
    225x3
    225x3
    275x3
    275x3

    Lat Pull down
    100x10
    110x10
    120x10
    130x10

    First time squating in about 5 weeks. Actually felt pretty good.

    5-24-2020
    Bench with Shoulder Saver with F6 Bench Shirt
    Warmup
    135x5
    135x5
    185x3
    225x3
    275x1 Shoulder Saver
    315x2
    325x2
    335x2
    345x2

    Raw Bench with Shoulder Saver
    225x5
    225x5
    225x5
    225x5
    225x5

    Band Lat work and tricep ext.

    Right shoulder a little tight and sore I could have went higher with the shirt on but thought it was best to wait till next week.
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  9. #519
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    5-26-2020
    Dead lift No Belt
    Warmup
    185x3
    225x3
    275x2
    315x1
    365x1
    405x1
    455x1
    475x1
    405x1
    405x1
    405x1
    405x1
    405x1

    Squat to 16 inch box
    135x2
    135x2
    135x2
    135x2
    135x2

    Reverse hyper
    70x10
    70x10
    70x10

    Ab band pull down
    10
    10
    10

    This is the highest I have went since my meet and might be the most I have done with out a belt. Squats didn't feel good tonight right knee was a little sore.
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  10. #520
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    5-28-2020
    Speed Bench with Shoulder Saver
    Warmup
    135x5
    135x5
    165x3 Shoulder Saver
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3

    Lat work with band, Tricep work.

    Lots of sets and it felt really good.

    5-30-2020
    Speed Dead lift Hook grip
    Warmup
    185x3
    185x3
    225x3
    275x5
    275x5
    315x5
    315x5
    315x5

    Squat
    135x3
    135x3
    185x3
    225x3
    275x3
    315x3

    Lat pulldown, ab work.

    Felt pretty good right knee not to bad. Squat felt good.

    5-31-2020
    Bench Max effort with shoulder save and F6 bench shirt
    Warmup
    185x3
    225x3 Shoulder Saver
    275x1
    315x2 Shirt
    345x1
    365x1
    385x1
    315x3
    325x3
    335x3
    345x3

    Lat work.

    Bench was good today After ME did tripples with the same weight I did last Sunday. Good day.

    6-2-2020
    Deadlift Raw no belt
    Warmup
    185x3
    185x3
    225x3
    275x1
    315x1
    365x1
    385x1
    405x1
    425x1
    425x1
    425x1
    425x1
    425x1
    365x1
    365x1
    365x1
    365x1
    365x1

    Stiffleg deadlift
    135x10
    135x10

    Reverse Hyper
    70x10
    70x10
    70x10
    70x10
    70x10

    Ab Pull downs
    10
    10
    10

    Band pull throughs
    10
    10

    Hammer Curls
    15x20
    15x20

    Hot night and form wasn't great, things felt a bit heavy until my last rep at 425.
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  11. #521
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    6-4-2020
    Speed Bench with shoulder saver
    Warmup
    135x5
    135x5
    175x2 Saver
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2

    Lat work with band, tricep work with band.

    My right shoulder is still about the same and it might be a while before I can bench normally with any amount of weight.
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  12. #522
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    6-7-2020
    Bench with Shoulder Saver and F6 Bench Shirt
    Warmup
    185x3
    225x3 Shoulder Saver
    275x1
    315x2 Shirt
    335x2
    345x2
    355x2
    355x2

    Bench only today went very well.
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  13. #523
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    3-9-2020
    Deadlift Beltless
    Warmup
    185x3
    225x3
    275x1
    315x1
    365x1
    405x1
    455x1
    485x1 PR
    415x1
    415x1
    415x1

    Reverse Hyper
    70x10
    70x10
    70x10

    Band Ab Pulldowns
    10
    10
    10

    Dumbell Curls
    25x10
    25x10

    Felt good tonight so went for a beltless PR. Good night.

    6-11-2020
    Speed bench with shoulder saver
    Warmup
    135x5
    135x5
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3

    Lat and tricep work with bands.

    Technique was really good tonight.
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  14. #524
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    6-13-2020
    Speed Deadlift Beltless
    Warmup
    185x3
    225x3
    275x1
    345x2
    345x2
    345x2
    345x2
    345x2
    345x2

    Seat cable lat pull
    90x12
    100x10
    110x8
    120x8

    Tried Squating but right knee didn’t feel good.

    6-14-2020
    Bench with F6 Shirt to 3 Board
    Warmup
    185x3
    225x3 shoulder saver
    275x3 3 Board
    315x2 with shirt and 3 Board
    345x1
    375x1
    395x1
    405x1
    345x3
    345x3
    345x3

    Bench only today and this was the 1st time since February I have been over 400. I am feeling stronger and right shoulder is getting better very slowly.
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  15. #525
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    Originally Posted by Atom1980 View Post
    Bench only today and this was the 1st time since February I have been over 400. I am feeling stronger and right shoulder is getting better very slowly.
    Awesome, get some good momentum going.
    2020 goal: 660/405/700 @ 230lbs
    Recent work: 550x6 and 605x2 sq / 350x2 bn / 615x3 dl
    Other: 465 fs, 440 pause-fs, 265 pp
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  16. #526
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    Originally Posted by CharlesSwann View Post
    Awesome, get some good momentum going.
    Thanks Charles! I’m hopeful my shoulder is going to heal up.
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  17. #527
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    6-16-2020
    Deadlift Beltless
    Warmup
    225x3
    275x2
    315x2
    365x2
    385x2
    405x2
    425x2
    425x2
    425x2

    Reverse Hyper
    70x10
    70x10
    70x10

    Band pull down
    10
    10
    10

    Lift tonight was good. Felt strong with 425 and my last set I felt like I could of done 4 reps.

    6-18-2020
    Speed bench with shoulder saver
    Warmup
    135x5
    135x5
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3

    Speed bench only long day at work.

    6-20-2020
    Speed deadlift Beltless
    Warmup
    225x3
    275x2
    325x2
    325x2
    325x2
    325x2
    325x2
    325x2
    325x2
    325x2
    325x2
    325x2

    Reverse Hyper
    70x10
    70x10
    70x10

    Band ab pull down
    10
    10
    10

    Dumbell stiff leg deadlift, curls.

    Double overhand grip. Felt good today.

    Bench F6 with 3 Board
    Warmup
    225x3 saver
    275x1 3 Board
    315x2 shirt
    335x2
    355x2
    375x2
    395x2
    395x1

    Good bench day . Right shoulder a little sore today.
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  18. #528
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    Atom1980 is offline
    6-28-2020
    Bench with F6 shirt to shoulder saver.

    Warmup
    185x3
    225x3
    275x1 shoulder saver
    315x3 Shirt
    325x3
    335x3
    345x3
    355x3

    Right shoulder was pretty sore today I didn’t do the rehab this week like I should have. Missed a few work outs this week due to outside things and nice to have a little time off.
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    6-30-2020
    Sled pull 200 yards 83lbs 5 trips.
    No deadlifting tonight.
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    Atom1980 is offline
    7-2-2020
    Speed bench
    Warmup
    135x5
    135x5
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3

    Lat work

    Quick work tonight but full range of motion which I haven’t done in awhile.

    7-4-2020
    Sled pull
    73lbx80
    98lbx80
    123x80 yards 6 trips

    No squatting or deadlifting today.
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  21. #531
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    Atom1980 is offline
    7-5-2020
    Bench with F6 and Shoulder saver
    Warmup
    135x5
    135x5
    185x3
    225x3
    275x1 Shoulder Saver
    315x2 Shirt
    335x2
    355x2
    375x2
    395x2 Help
    365x3

    Dumbell Bench
    25x50
    25x30
    25x30

    Dumbell Rows
    25x20
    25x20
    25x20

    Bench went ok today but 395 I had a difficult time getting it out of the rack and used to much energy doing it. I did drop back to 365 for a triple which was better than my top set last week.
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    Atom1980 is offline
    7-7-2020
    Sled pull
    73lbs 6 trips 200 yards
    No other lifting.
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  23. #533
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    Atom1980 is offline
    7-9-2020
    Dumbell Bench
    25x20
    25x20
    45x20
    45x20
    55x20
    65x20
    65x20
    40x20
    40x20

    Tricep push down
    50x20
    60x20
    60x20
    60x20

    Dumbell JM press
    15x20
    20x20
    25x20

    Lat pull down
    100x12
    115c10
    130x10
    145x8
    160x8

    Rear side and front delt .

    No speed work today just a lot of reps. Felt good using heavier Dumbells.
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  24. #534
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    Atom1980 is offline
    7-12-2020
    Sled pull
    73lb x80
    98x80
    123x80
    133x80
    133x80
    133x80
    133x80
    133x80


    7-12-2020
    Bench with F6 to 2 Board
    Warmup
    135x5
    185x3
    225x3
    275x1 Board
    325x1 F6
    345x1
    375x1
    405x1

    JM Press with Safety Squat bar
    155x8
    155x8
    155x8
    155x8

    Chest supported Rows
    90x12
    90x12
    90x12
    90x12

    Rogue Row
    90x8
    90x8

    This was a good day very close to a PR. 405 moved really well. Shoulder is getting better. I have been doing a lot of rehab and stretching along with ice.
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