Tom K's Log

[Tom K]

Squat Volume + Fluff

Squat: 320x8x3
Front Squat: Hate 'em, didn't do it.
Leg Raises: 3x15

Other stuff Rx'd but no go due to equipment / nonsense.

[Tom K]

Bench

Bench: 200x8x3
OHP: 147.5x10; 10; 8
Seated DB Curls: 30x12; 25x10; 20x12; 17.5x12, 9, 10
Dips: BW+10x10x3

[Tom K]

Lower Body

SLDL - Sub
Regular DL: 300x8x3
Box or Pin Squat - Sub
Regular Squat: 275x8x3

still working on regular DL, needed more input on it, less on a variant.

Pin squats just felt weird, couldn't get it dialed in so got in some squat volume none the less.

[Tom K]

Pressy

OHP: 135x8x3

Then the rains came.

[Tom K]

Squat Volume

Squat: 340x5x5
DL: 365x3x2

DL was supposed to be rack pulls. Set the safeties down low on my Rogue S2 rack and it just wasn't working so pulled 2 sets of 3 from the floor instead. Very hot/humid today - really sapped me after squats. Being in direct sun is a bitch, too.

I've been worried about squats in the back of my mind since there hasn't been a lot programmed compared to what I've done in the past. While not heavy, I haven't done 5x5 in awhile but these felt good. Form felt good, nice and tight. Knees stayed put, didn't get loose. No hip bullshit.

[Tom K]

Bench Volume

Bench: 220x5x5
OHP: 135x10x3
Curlz: EZ+50x10x4
Dips: 12.5x10; 6 (ehhh); BWx4 to finish. BWx10 for final set.

[Tom K]

Deadlift: 375x5; 335x5x3
Squat: 280x8x3

Off from work today so got yesterday's lifting in today - missed yesterday for traveling.

Today, hot as fuck.

[Tom K]

Back Hypertrophy

Chins: BWx7, 7, 6, 5
BB Rows: 195x10x3
DB Reverse Flies: Many 17.5 down to 10. 6 sets of 12-15.

[Tom K]

Squat: 385x2x3
SLDL w/ 2" Deficit: 305x3x3
RDL: 225x8x3

[Tom K]

Bench Press + Chest/Biceps

Bench: 247.5x2x3; 230x5; 207.5x7 (8f); 185x10
Curls: 52.5x10x3
Dips: BWx15x3
Seated DB Curls: 25x12x3 (supersetted with dips)