From Russia With Scotch

[vadnov]

BN
175 x 3
205 x 1
235 x 4

Rope Pushdowns
42.5 x 8
42.5 x 8
42.5 x 8

Bar Skull Crusher
Bodyweight x 10
Bodyweight x 10
Bodyweight x 10

Dumbbell Curls
30 x 8
30 x 8
30 x 8

[vadnov]

SQ
265 x 3
315 x 2
355 x 3

DL
410 x 3
410 x 3
410 x 3

[vadnov]

Time to move on to some block periodization, starting with hypertrophy.

Just for the record, some estimated 10RMs below.

Front Squat 135
Leg Press 225
Flat Dumbbell Press 55
Close Grip Bench Press 135
Deficit Deadlift 315
Low Bar Good-Morning 75
Cable Rows 85
Underhand Pullups 180
Cable Upright Row 35
Dumbbell Lateral Raise 15

[vadnov]

First day of block periodization—hypertrophy phase. Let's do this shit.

Deficit Deadlift
300 x 8
300 x 7

Front Squat
130 x 7
130 x 7

Flat Dumbbell Press
45 x 5
45 x 5

Low Bar Good-Morning
70 x 10
70 x 10

Reaching Situps
Bodyweight x 15
Bodyweight x 15

[vadnov]

Leg Press
170 x 12
170 x 12
170 x 12
170 x 12
170 x 10
170 x 10

CGBP
130 x 8
130 x 7
130 x 8
130 x 8

Lat Pulldowns
80 x 8
80 x 8

Cable Upright Rows
35 x 8
35 x 7

[vadnov]

Deficit DL
310 x 10
310 x 8
310 x 8

Chin-ups
Bodyweight x 11
Bodyweight x 12

Lateral Raises
15 x 11
15 x 10

Reaching Situps
Bodyweight x 20
Bodyweight x 12

[vadnov]

Flat Dumbbell Press
50 x 12
50 x 12
50 x 10
50 x 10

Leg Press
170 x 12
170 x 12

Lat Pulldowns
80 x 8
80 x 8

Cable Upright Rows
35 x 8
35 x 7

Reaching Situps
6 x 20
6 x 20

[vadnov]

I'm late in logging these workouts, but here we go. This covers the period of 3/27/17 through today.

[vadnov]

Deficit DL
315 x 5
315 x 8
315 x 8

Front Squat
135 x 8
135 x 8
135 x 8

Flat Dumbbell Press
45 x 6
45 x 6

Low Bar Good-Morning
75 x 12
75 x 12

[vadnov]

Leg Press
180 x 12
180 x 12
180 x 12
180 x 12
180 x 12
180 x 12
180 x 12

CGBP
135 x 8
135 x 9
135 x 8
135 x 8

Lat Pulldowns
85 x 10
85 x 10

Cable Upright Rows
45 x 12
45 x 8