Are you still enjoying equipped lifting? Going to stick with it for the foreseeable future?
10/15/17 Sunday
Deadlift:
135x10x3
225x5
315x2
405x1
455x1
465x6x3
Didn't really know what I was going to do coming into today. Knew I wanted to take a raw week for a deload. Thought about doing 455 for sets but remembered last block I did 460 so said screw it and went 465. Not too difficult. The hardest part was that I was wearing socks that only went to mid-shin and I kept scraping my shins, which messed up my form. But whatever. Despite not having done raw deadlifts for awhile now and only doing rev band and suited stuff my speed off the floor felt fine. Lockout was nothing.
GHR: BWx10, red+green+orange band x10x3 (these are the elitefts pro monster mini, pro mini, and pro micro)
Hammer chins: BWx10x3
Lat pull downs: 120x12x3
Are you still enjoying equipped lifting? Going to stick with it for the foreseeable future?
Yeah, that's the plan. I'm having a lot of fun with it and I feel like it's keeping me healthier. It kind of sucks that I'll pretty much win any local meet by default of being the only one in the division but I think it'll make a small comeback. And there's always nationals where I'm guaranteed to get last, lol.
10/16/17 Monday
Bench:
45x15x3
135x10x2
185x4
225x3
245x8x3
Ideally would be doing more shirted stuff this close to the meet but took a lighter raw week to give my pec some more rest.
Chest press machine: 45x8, 80x5, 90x8x3
Rear delt machine: 130x10, 180x10x3
Not a lot today but pec felt fine.
10/18/17 Wednesday
Squat:
45x10x2
135x10
225x5
315x2
385x8x3
Didn't really have a plan going into today. Wasn't putting the suit on. Thought about doing wraps but 'raw w/ wraps' messes up my form too much. Did some volume work. Meh. Hip wasn't feeling great but otherwise felt okay.
Ab wheel: BWx10, +45lbs x10x3
Cable pull thru: 140x10, 200x10x3
Would've done leg extensions but someone was on one, the other one was broken, and I had already wasted too much time so I left. Maybe I'll get them in tomorrow if I'm on campus.
10/20/17 Friday
Standing OHP: 45x10x3, 95x10, 135x10x3
Triceps ez bar pushdowns: 140x10, 200x10x3
Face pulls: 140x10x5
Hammer curls: 40x10x6
I hate standing OHP but all the benches were taken near the DB rack. Did the pushdowns with little rest in between sets since I was working in with someone and somehow everyone else in the gym takes like max 30 seconds rest. This whole workout could've been an hour but I get way too caught up talking to people and always end up being there for 3 hours somehow.
10/23/17 Monday
Bench:
45x15x3
135x10x2
185x4
235x3
Shirt:
315x4
365x2 (1-board)
380x1 (didn't touch)
390x1
395x1 (thought it was 400 but misloaded 5lbs on my left side)
2-board:
400x3
410x3
Called it there to not tax the pec too much. Feels good to do some touches. Pretty sure the bar was only misloaded for the 400 and not the 390. My butt stayed on the bench for all of them. Maybe I'll finally hit 400 in a meet lol. I can definitely touch 380 just didn't have someone counting down for that one.
Chest press machine: 45x8, 80x5, 90x3, 95x8x3 (pretty good for me on this machine)
Rear delt machine: 130x10, 180x10x3
Hammer curls: 35x10, 40x10x3
10/25/17 Wednesday
Squat:
45x10x2
135x10
225x5
315x2
405x1
Suit:
495x3
585x2
605x2
That's it, didn't want to go too crazy. Was trying out a different suit. My old one is tight on the legs but loose in the hips. This one is tighter in the hips but loose on the legs. FML. Don't really know what to do with the meet 3.5 weeks away.
Ab wheel: BWx10, +45lbs x10x3
Cable pull thrus: 100x10, 100x3 (stopped here because the cable stack felt weird)
Leg extensions: 175x12x5
Need to get more squat volume in but dunno what to do about suits. Guess I can just squat lame weight at the meet.
10/27/17 Friday
Standing OHP: 45x10x3, 95x10, 135x10, 140x10x2
Triceps ez bar pushdown: 140x10, 200x10x3
Face pulls: 110x10, 140x10x3
Pretty boring session. Decided to increase the weight on OHP because I was sick of doing 135 all the time.
10/28/17 Saturday
Deadlift:
135x10x3
Reverse bands:
225x5
315x3
405x2
495x1
545x1
565x4x3
Had some really bad stomach issues but that was the only thing hard about these sets lol. Had to run to the bathroom after each set.
GHR: BWx10, red+green+orange band x10x3
Chins: BWx10x3
Was getting dehydrated (forgot my water bottle) so stopped there.
10/30/17 Monday
Bench:
45x15x3
135x10x2
185x4
235x3
Shirt:
315x4
365x2 (1-board)
390x1
400x0
400x1ish
Butt came up on last 400. Think I've been doing too much heavy benching over the last few weeks. Right pec is still a little meh. Annoying that my raw bench has gone up but my equipped bench hasn't. I didn't have shoes with me today besides my squishy sneakers so I was doing these barefoot, which didn't help. Think next week I'll just hit a bunch of lighter singles and call it good.
Chest press machine: 45x8, 90x3, 97.5x8x3
Triceps machine: 130x10, 190x10x3
Rear delt machine: 130x10, 180x10x3
Hammer curls: 35x10x3
Supersetted the last 3 things.