Pauls injury, I mean fitness log.

[PaulBeech]

DE squat/ME Dead

Pause squats 160x3x10
Sumo dead 360#1
Leg press 5x3 @405
Barbell hip thrusts 10x3 @135
Face pulls 5x3 @75

https://www.youtube.com/watch?v=j3sW...e_gdata_player

[PaulBeech]

ME upper

Bench 210#1 225#0. Nice try though.
pull downs 7#3 @70
french press 7#3 @40 50 60
pendlay rows 10#3 @ 135 135 155. First set was rounded so I had to do it again.
Weighted sit ups 5#3 @45

[PaulBeech]

ME squat 290#3 305#2
https://www.youtube.com/watch?v=thHA...e_gdata_player

DE conventional dead 3#10 @200

Shrugs 10#3 @ 225 235 245
Barbell hip thrusts 20#2 @100
DB Split squats 8#3 @35
FCT 12#4 @ 45 55 65 75

And just for shits and giggles I did a 500lb lockout dead a couple times.

[PaulBeech]

Week 2

DE upper
So my gyms rack wont go low enough for me to do floor press so im just going to not cycle anything. Im sure i have a lot of bench in me to bleed dry as ive never concentrated on it before.

Bench 3X10 2 125. I think this was possibly too heavy for DE.

Rear Delt flyes 5X3 @25 30 35
Pull overs 15X3 @ i went for last weeks weight and it was stupidly heavy!!! Dropped to 35!
Wide grip cable row 12x3 @35 40 45
Heavy bicep curls 3x3 90. Totally cheated these.
Plank max x 2 1:30 1:20

[simonsky]

Week 2

DE upper
So my gyms rack wont go low enough for me to do floor press so im just going to not cycle anything. Im sure i have a lot of bench in me to bleed dry as ive never concentrated on it before.

Bench 3X10 2 125. I think this was possibly too heavy for DE.

Rear Delt flyes 5X3 @25 30 35
Pull overs 15X3 @ i went for last weeks weight and it was stupidly heavy!!! Dropped to 35!
Wide grip cable row 12x3 @35 40 45
Heavy bicep curls 3x3 90. Totally cheated these.
Plank max x 2 1:30 1:20

place the bar on 3 45's or something if you really want to floor press

Mcgyver would be proud haha.

[PaulBeech]

Would that actually work?? I guess so.

Max effort dead 365#1
Dynamic effort squat 3x10 @160
Leg press 5x3 @5 plates either side
Face pulls 5x3 @57.5 60 62.5
Barbell hip thrusts 10x2 @165

https://www.youtube.com/watch?v=KdBt...e_gdata_player

[PaulBeech]

ME bench 220#1!

https://www.youtube.com/watch?v=ihll...e_gdata_player

Pull downs 7x3 @ 70 100 130
French press 7x3 @ 50 60 70
Pendlay row 5x3 @140 150 160
weighted sit ups 5x3 @50. Need work.

[PaulBeech]

ME Squat 315x2

https://www.youtube.com/watch?v=xxp7...e_gdata_player

DE deficit conventional dead 3x10 @195
Barbell Shrugs 10x3 @225 245 265(7,3)
Barbell hip thrusts 20x2 @110
split squats 5x2 @55
i was totally done in by this point and hit the shower.

[PaulBeech]

Week 3

DE BENCH 3x10 @135. Experimented with set up each set.

PULL OVERS 15x2 @45 50(8)
WIDE GRIP CABLE ROW 12X3 @70 85 100
CHEAT CURLS 3X3 @105
PLANK MAX X 2 1:30 then gave up on second. My shoulders were screaming and i am also terrible in isometric moves. I shake like an earthquake. I did a v sit after which felt a lot better.

[PaulBeech]

ME dead 390x1
https://www.youtube.com/watch?v=TKjm...e_gdata_player

DE squat pause 3x10 @165
Good morning 10x2 @95 115
Leg press 5x3 @525
Face pulls 5x3 @ 50 60 70