Tuesday January 11, 2022
Shoulders
Seated Military Press
45x8
95x6
115x4
135x5
Backoff set - 115x10 (PR)
Incline DB Side Lateral
20’s x10
25’s x10
30’s x8
35’s x8
Rear Delt Fly
85x10
115x10
145x8
160x8 (PR)
HS BTN Press
100x8
150x6
190x4 (PR)
Backoff set - 150x12 (PR)
Face Pull
40x10
60x10
70x8
80x6 (PR)
Barbell Upright Row
45x8
65x6
85x6
95x6
Backoff set - 75x8
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01-11-2022, 04:42 AM #601Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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01-12-2022, 02:55 PM #602
Wednesday January 12, 2022
Leg Day (Quad Focused)
Donkey Calf Raise
100x8
140x6
180x6
200x6
Seated Calf Raise
90x8
135x6
160x5 (failed 6)
Backoff set - 115x8
Icarian Lying Leg Curl
90x10
120x10
150x8
180x7 (PR; failed 8)
Backoff set - 150x8
High Bar Squat (Beltless)
45x8
135x8
160x8
185x8
205x8
225x8
Cybex Leg Press
370x8
460x8
550x6
640x8
Cybex Leg Extension
90x8
130x8
170x6
210x6
250x6 (PR on this machine and at this phase in the workout)
Starting a new mesocycle where I ramp up over 5-6 sets at sets of 8 on a main lift variant that’s better for bodybuilding but still great for transfer to powerlifting. Will do 4 weeks Beltless then decrease reps to 5 and add a belt. RPE on the main lift is lower than I’ve been doing but everything else accessory wise is close to @10 RPE.Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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01-13-2022, 02:57 PM #603
Thursday January 13, 2022
Back & Abs
Nautilus Pullover
70x8
100x8
130x6
160x4 (failed 5)
HS Lat Pulldown
91x8
141x8
181x6
201x7 (PR)
Backoff set - 181x10
Cybex T-Bar Row
45 + Machine x8
90 + Machine x8
135 + Machine x6
160 + Machine x6 (PR)
Backoff set - 135 + Machine x10 (PR)
Dual Cable Row
85x8
120x8
140x6
160x6 (PR)
DB Shrug (no straps)
75’s 2x10
Cybex Rear Delt Fly
90x10
130x8
Backoff set - 110x10
Cable Crunch
85x10
100x8
115x6 (PR)Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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01-14-2022, 04:51 AM #604
Friday January 14, 2022
Arms
EZ Bar Curl
30x8
50x8
70x6
80x6
100x6 (huge PR)
Backoff set - 90x9 (huge PR)
Cybex Preacher Curl
60x8
70x6
80x8
Incline DB Curl
25’s x8
30’s x6
35’s x5
DB Hammer Curl
35’s x8
Straight Bar Pushdown
40x8
60x8
85x6
Seated DB OH Ext
65x8
80x6
90x9 (PR)
HS Dip
184x8
234x10 (PR)
Cross Body Pushdown
30x10
40x8
Dropset 50x5 + 30x5 + 20x8Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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01-16-2022, 09:18 AM #605
Sunday January 16, 2022
Glute/Ham Day
Seated Leg Curl
50x10
75x10
100x8
125x8
Glute Squat Press
460x10
640x8
820x6
1000x4
1090x6 (huge PR)
Db RDL
100’s x8
120’s x6
140’s x3 (failed 4; huge PR)
Backoff - 100’s x15 (huge PR)
HS Unilateral Lying Leg Curl
20x10
30x8
40x8
50x10 (PR)
60x8 (PR)
Cybex Leg Extension
110x10
150x8
190x6
230x6
270x6 (huge PR on this machine)Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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01-17-2022, 09:20 AM #606
Monday January 17, 2022
Back & Biceps
HS Lat Pulldown
91x10
141x8
181x6
231x3 + 3 forced (PR)
One Arm DB Row
85’s x8
100’s x8
120’s x8 (mega PR)
120’s x6 (mega PR)
Backoff set - 100’s x8
DB Shrug
100’s x10
110’s x8
120’s x10 (mega PR)
Standing One Arm Row
45x10
90x10
135x6
Backoff set - 90x15
Hammer Curl
30’s x12
40’s x10
45’s x8
Cybex Preacher Curl
50x8
65x7
60x6
Rope Curl
40x10
60x10
80x8
Dropset 100x8 + 50x8 + 25x8 (mega PR)Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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01-18-2022, 03:51 AM #607
Tuesday January 18, 2022
Push Day (Delts/Tris)
Cybex Rear Delt Fly
70x10
100x10
120x8
140x8 (PR)
Backoff set - 110x12
Seated BTN Press
45x10
75x8
95x6
115x4
Seated Military Press
115x6
DB Side Lateral
25’s x10
30’s x8
35’s x6
40’s x8 (PR)
Backoff set - 20’s x 15
Swiss Bar CGBP
45x8
135x8
185x5
Backoff set - 135x15
Seated DB OH Ext
60x8
75x6
95x2 (failed; exhausted at this point)
Long Rope Pushdown
40x10
50x8
Plate Loaded Incline Machine Fly
60x10,8Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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01-19-2022, 04:31 AM #608
Wednesday January 19, 2022
Leg Day (Quad & Calf Focused)
Body Master Standing Calf Raise
100x8
130x6
145x8
Seated Calf Raise
90x8
135x6
155x6 (PR)
Donkey Calf Raise
100x8
140x8
Icarian Lying Leg Curl
90x10
120x8
150x6
Dropset 160x10 + 80x10 + 40x10 (PR)
High Bar Squat (Beltless)
45x8
135x8
165x8
195x6
215x6
240x8
Cybex Leg Extension
110x8
150x8
190x6
Dropset 230x8 + 115x8Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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01-20-2022, 06:11 AM #609
Thursday January 20, 2022
Biceps & Back
EZ Bar Curl
40x8
60x8
80x6
100x7 (PR)
Backoff set - 90x9 (PR)
Incline DB Curl
25’s x8
30’s x6
35’s x6
HS One Arm Curl
30x8
40x6
50x6
Nautilus Neutral Pulldown
90x8
180x8
230x6
270x6 (mega PR)
Cybex T-Bar Row
2 plates x8
3 plates x6
3 plates + 25 x7 (mega PR)
Nuatilus Pullover
90x8
120x6
150x7 (mega PR)
Nautilus Crunch
50x10
70x8
90x6
110x8 (PR)Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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01-21-2022, 02:05 PM #610
Friday January 21, 2022
Chest w/ some extra Delts & Tris
Decline BB Bench
45x8
135x6
185x6
235x3
205x9
(Technically PRs but having done 225x8 I know this isn’t the best I could’ve done the last time I hit decline; I’ll take it though)
Low Incline DB Press
55’s x8
70’s x6
80’s x4 (failed 5)
Flat HS Bench
92x8
182x6
272x4
282x6 (PR)
Pec Dec Fly
85x8
115x8
145x6
160x6 (tied PR)
Seated Low to High Fly
60x10
50x10
HS BTN Press
91x8
181x0
91x15
Arsenal Strength Side Lateral
40x8
50x8
Straight Bar Pushdown
40x10
60x8
70x8 + 4 + 2 (rest pause)Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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01-23-2022, 08:41 AM #611
Sunday January 23, 2022
Glute/Hams/Calves
Seated Leg Curl
50x10
70x10
90x8
110x8
120x7 (failed)
Backoff set - 95x8
Deadlift (Beltless)
135x8
185x8
225x8
275x6
315x6
RDL
225x12
Glute Leg Press
3 pps x10
5 pps x8
7 pps x6
9 pps x4
10 pps x8 (PR)
Backoff set - 8 pps x12 (PR)
Cybex Standing Calf Raise
100x8
140x6
180x6
Dropset 200x6 + 100x6 (PR)
Seated Calf Raise
90x8 + 4 + 2Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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01-24-2022, 03:56 AM #612
Monday January 24, 2022
Biceps, Back & Abs
DB Hammer Curl
20’s x10
30’s x8
40’s x8
50’s x6
60’s x5 (PR)
Cybex Preacher Curl
50x8
60x6
70x6
80x7
Incline DB Curl
20’s x8
30’s x6
35’s x6 (KB)
Dropset 30’s x10 + 15’s x6 + 7’s x12
One Arm Lat Pulldown
60x8
90x8
120x6
160x6 (PR at this stage in the workout)
Seated One Arm Row
102x8
147x8 (PR)
Rope Crunch
90x8
110x8 (PR)Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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01-25-2022, 04:39 AM #613
Tuesday January 25, 2022
Push Day (Shoulders & Triceps Focus)
Seated Military Press
45x8
75x8
95x6
115x8 (2 more reps than last week)
Backoff set - 100x10
(Doing these more upright now with a raised chest versus turning it more into an incline so it’s more difficult again)
DB Side Lateral
20’s x8
25’s x8
30’s x6
35’s x8 + 4 + 3 (rest pause)
One Arm Cable Side Lateral
20x8
30x6
Dropset 40x8 + 20x8 + 10x8
Rear Delt Fly
70x10
110x8
130x8
150x8 (PR)
Straight Bar Pushdown
40x10
60x8
70x8
85x6
Lying Triceps Extension
80x6
90x4 + 1 close grip bench
Backoff set - 80x6
HS Dip (Facing Inward)
94x8
184x6
234x6
254x7 (monster PR)Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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01-27-2022, 04:35 AM #614
Thursday January 27, 2022
Leg Day (Quad Focus)
Nautilus Seated Calf Raise
50x8
90x8
140x6 (PR)
Backoff set - 110x10
Nautilus Lying Leg Curl (Plate Loaded)
25x10
45x8
70x5 (PR)
Backoff set - 55x8 (PR)
High Bar Squat
45x6
95x6
135x6
165x6
195x6
225x6
250x8
Seated Leg Press
291x8
381x6
Epic Leg Extension
60x10
120x8
160x8
200x14 (failed 15; PR)Last edited by musclehead09; 01-28-2022 at 04:31 AM.
Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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01-28-2022, 03:37 PM #615
Friday January 28, 2022
Pull Day (Back Focused)
Dual Handle Lat Pulldown
85x8
100x8
140x6
160x6
One Arm DB Row
90x8
110x8
120x6
130x6 (massive PR)
HS Low Row
98x8
188 2x8
Nautilus Pullover
100x6
120x6
150x4
Cybex Preacher Curl
50x8
65x8
80x6
90x3
Alt DB Curl
30’s x8
40’s x6
50’s x2 + 45’s x3Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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01-29-2022, 08:56 AM #616
Saturday January 29, 2022
Push Day (Chest Focused)
Flat Bench Press (semi close grip)
45 2x8
135x6
165x5
185x4
205x3
225x1
245x1 @9-9.5 RPE
Backoff sets
225 2x4 @9.5-10 RPE
HS Incline Bench
98x8
188x6
238x4 (failed 5)
188x8
HS Pec Dec Fly
100x8
130x8
160x6
175x5 (PR)
Low to High Cable Crossover
30x12
45x10
60x8
80x8 (PR)
Overhead Rope Pushdown
40x8
50x8
Drop set 60x6 + 30x8 + 20x8 + 40x5
DB Side Lateral
20’s x8
Rest Pause 25’s x15 + 6 + 5
Cable Crunch
85x8
115x8 (PR)
100x8
Deload time. Will hit more of a strength cycle afterwards but still with a good amount of bodybuilding work. Bench is the only lift that has fallen off while bodybuilding. Plan to bring everything up while SLOWLY cutting after next week.Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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02-02-2022, 03:36 AM #617
Wednesday February 2, 2022
Legs (Heavy Beltless Squat/Deadlift)
Seated Leg Curl
70x10
90x8
105x6
120x8
High Bar Squat (Beltless)
45x6
95x6
145x6
175x6
205x6
235x6
265x6
Conventional Deadlift (Beltless)
135x6
225x6
275x6
305x3
335x5
Seated Calf Raise
90x8
140x6
Volume Deload week with 3 days of rest going into this made it feel fantastic. Last week of Beltless work, can’t wait to go heavier with the belt.Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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02-03-2022, 03:53 AM #618
Thursday February 3, 2022
Pull Day
Machine Pullover
80x8
110x8
140x6
150x6 (PR)
HS Lat Pulldown
91x8
141x6
181x5
201x8 (PR)
Cybex T-Bar Row
90 + Machine x6
135 + Machine x6
170 + Machine x5 (PR)
EZ Bar Curl
40x8
60x6
80x12 (PR)
Face Away Cable Curl
40x8
50x6
60x6
70x6
Crunch
BWx25,15Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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02-05-2022, 06:50 AM #619
Saturday February 5, 2022
Push Day (finishing volume Deload)
Wide Flat HS Bench
92x8
182x8
272x6
322x3 (PR; heavier than I expected but felt good)
Incline BB Bench
45x6
135x6
185x1
Backoff set - 155x8
High to Low Cable Fly
30x10
50x8
70x8
90x8 (PR)
DB Side Lateral
20’s x10
30’s x10
Backoff set - 22.5’s x10
Bent Over Lateral
30’s x10
40’s x10
50’s x8
Cross Body Pushdown
30x10
40x10
50x10Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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02-06-2022, 07:48 AM #620
Sunday February 6, 2022
Leg Day (Quad Focused)
Body Master Standing Calf Raise
85x8
115x6
145x6
Cybex Lying Leg Curl
50x10
70x10
90x8
110x8 (close to a PR on this machine)
High Bar Squat
45x5
95x5
135x5
165x5
195x5
225x5 (add belt)
255x5
285x5
Cybex Seated Leg Press (Pin Loaded)
200x10
260x8
320x8
Cybex Leg Extension
110x10
155x8
200x8
Squats were great, I haven’t done high bar squats for a set of 5 this heavy in years as it used to hurt my knees getting maximal knee flexion. Thanks to the calves and leg curls first my knees get warmed up. 2-3 more weeks of high bar squats before switching to low bar to continue adding weight.Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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03-06-2022, 08:13 AM #621
Alright I’ve been powerlifting again for several weeks with Hypertrophy work and I absolutely am obsessed again. I just finished this cycle with a 420 squat in wraps and 250 pause bench. Old bests were 445 and 275 but the 445 wasn’t to depth so really my best was 435 and 415x3 weighing 200. I did the 420 and 250 weighing 180. I was sick twice which screwed up my deadlift but I’m good for more than 405. I’ll start tracking workouts again here.
Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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03-20-2022, 08:58 AM #622
Third child was born this week and I just obtained CISSP in the same week after 2 weeks of non stop studying at night. New mesocycle started yesterday. Below was yesterdays great workout:
Saturday March 19, 2022
ME Lower
Seated Leg Curl
50x10
75x10
90x10
100x8
SSB Squat w/ Band (Beltless)
61 + Monster Mini x5
111 + Monster Mini x5
151 + Monster Mini x5
201 + Monster Mini x5
221 + Monster Mini x3
Rack Pull w/ Band (Knee level, Beltless)
135 + Double Monster x5
225 + Double Monster x3
315 + Double Monster x3
365 + Double Monster x1
385 + Double Monster x1
405 + Double Monster x1 (PR)
Walking Lunge
BWx30 (per leg; 60 steps total no rest)
Standing Calf Raise
BW 2x20
My core was absolutely smashed from the Beltless lifts. Knees also felt great from leg curls first and I’ve been doing that for the better part of the last year.Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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03-20-2022, 09:00 AM #623
Sunday March 20, 2022
ME Upper (Push)
Wenning Warmup 2x25
Pushdown 2 Red Minis (3 hands up, 4 hands up)
Bent Over Lateral 20’s (both sets)
Low Incline BB Bench
45x5
95x5
115x5
135x5
155x5
175x3
Burnout set 135x12
JM Press
45x8
75x6
95x5
105x5
Flat DB Fly w/ Band
20’s + Monster Mini 2x12
Standing DB Y Raise
10’s x12
20’s x7
Overhead Plate Raise
25 2x12
10-20% off all my best upper body lifts but I will get it back this mesocycle. Last cycle I got most of my lower body strength back at a lighter Bodyweight.Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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03-24-2022, 11:42 AM #624
Tuesday I hit a small 30 minute back & bicep workout
Wednesday was a light bench session as follows:
CGBP w/ Bands
45 + Double Red Minis x5
75 + Double Red Minis x5
100 + Double Red Minis x5
125 + Double Red Minis 4x5
145 + Double Red Minis x5
High Incline Shoulder Press
45x8
75x8
95x8
115x6 (easy)
135x5 @10 RPE
Lying DB Tri Extension
20’s x22,15,12
Side Lateral
20’s x16,14,12
Band Pullapart
Monster Mini 2x20
Great session. This mesocycle will now be a Josh Bryant/Jailhouse Strong inspired one.Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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03-24-2022, 11:44 AM #625
March 24, 2022
Deadlift Day
Single Leg Calf Raise
BWx15,10
SSB Squat
61x5
111x4
151x3
201 5x2
(1:30 rest)
Deadlift
135x1
225x1
275 12x1
(45-60 sec rest)
Circuit of Death
Barbell Row 135 2x10
SSB GM 111 2x8
Band Crunch 2 Light Bands 2x12
(Absolutely soul crushing. Massive back and posterior chain pump)Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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03-26-2022, 06:40 AM #626
Saturday March 26, 2022
ME Upper
Wenning Warmup 2x20
Face Pull Monster Mini
Band Curl Light Band
Floor Press
45x5
95x5
135x5
165x5
195x3
Backoff sets
155 3x5
Weighted Dip
BWx8
BW + 10 x8
BW + 25 x
Backoff set - BWx15
Incline DB Fly w/ Band
25’s + Monster Mini 2x15
Chin-up
BWx5 (underhand)
BWx5 (pronated; pull-ups)
BWx5 (underhand)
Incline DB Y Raise
20’s 2x8, 1x6
Incline DB Curl
20’s 2x15
Empty Barbell Curl
45x15Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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03-27-2022, 07:18 AM #627
Sunday March 27, 2022
ME Lower Body
Seated Leg Curl
50x10
75x10
90x10
100x10
2 ct Pause Squat (Beltless)
45x5
135x4
185x3
225x3
250x3
275x2
Rack Pulls (at knee; Beltless)
135x5
225x3
315x3
365x1
405x3 (Beltless PR)
Plate Loaded Leg Extension
50x10
75x10
100x10
120x12
Calf Press
200x20,15,13Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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03-28-2022, 07:55 AM #628
Monday January 28, 2022
Extra Workout
Spider Curl
10 2x30
Superset
Hammer Curl Light Band 2x20
Pushdown 2 Red Minis (3 hands up, 4 hands up) 2x25
Seated Face Pull
Monster Mini 2x25
Band Crunch
2 Light Bands 4 hands up, 5 hands up 2x30
Reverse Wrist Curl
45x25,20
Barbell Curl
45x20Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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03-30-2022, 02:12 PM #629
Wednesday March 30, 2022
Light Bench Day
Band Pullapart
Monster Mini 2x35
CGBP w/ Bands
45 + Double Red Mini 3x5 (close/normal/wide)
75 + Double Red Mini x5
95 + Double Red Mini x5
115 + Double Red Mini x3
135 + Double Red Mini 3x5
155 + Double Red Mini 1x5
Seated Military Press
45x8
75x8
95x8
115 2x8
Lying DB Tri Extension
25’s x15,10
Side Lateral
25’s 2x10
Rack Chin
BW 10 holes down 2x8
Face Pull
Monster Mini 2x15Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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03-31-2022, 01:32 PM #630
Thursday March 31, 2022
DE Lower Body
Wenning Warmup 2 rounds
Lying Leg Curl 10x15
Standing Calf Raise BWx15
SSB Squat w/ Band
61 + Light Band x5
111 + Light Band x3
151 + Light Band 6x2
Deadlift
135 3x1
225x1
255x1
295 4x1 45-60 sec rest
315 4x1 60-90 sec rest
Barbell Row
155 3x8
SSB Good Morning
61x8
131 2x6
Decline Sit-up
BWx8
BW + 25 x8Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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