Upper 3-2
Friday, November 13, 2020
BW: 90.1/198.6
Close Grip Bench Press (Barbell)
95.3/210 x 4 x 10
Every 2:00
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Upper 3-2
Friday, November 13, 2020
BW: 90.1/198.6
Close Grip Bench Press (Barbell)
95.3/210 x 4 x 10
Every 2:00
Lower 3-3
Monday, November 16, 2020
BW: 90.2/198.9
Squat - Heavy (Barbell)
167.8/370 x 3
174.6/385 x 3
183.7/405 x 3 @ 8.5
167.8/370 x 3
e1RM = 208.7/460. I wasn't very pleased with my strength today. My recovery hasn't been up to par.
Upper 3-3
Tuesday, November 17, 2020
BW: 90.3/199.1
Bench - Volume (Barbell)
104.3/230 x 3 x 14
Every 1:25. < 19 min. Not too hard. Will increase 5 lbs next time.
BW Chin-Ups
BW x 2 x 20
Every 0:30. Will increase 5 reps next time.
Lower 4-1
Thursday, November 19, 2020
BW: 90.3/199.1
Squat - Volume (Barbell)
149.7/330 x 3 x 10
< 20 min. @ 72%.
Upper 4-1
Friday, November 20, 2020
BW: 90.3/199.1
Bench Press - Heavy (Barbell)
120.2/265 x 2
127.0/280 x 2
133.8/295 x 2 @ 7.5
120.2/265 x 2 x 2
e1RM = 152.4/336
Deload
Monday, November 23, 2020
BW: 90.8/200.2
Going to start a new program that includes singles next week, so I decided to use this week to get a reading on squat and bench strength. I'm pretty happy with how the bar moved.
Squat (Barbell)
165.6/365 x 1
183.7/405 x 1
192.8/425 x 1 @ 7.2
e1RM = 214.6/473
Bench Press (Barbell)
124.7/275 x 1
140.6/310 x 1 @ 7.5
e1RM = 154.7/341
Deload
Wednesday, November 25, 2020
BW: 91.0/200.6 - Going to slow bulk now. I don't want to have to cut my calories more to get leaner, so I might as well go the opposite direction.
Squat (Barbell)
182.5/402.3 x 1 x 2
162.5/358.3 x 3 x 3
Bench Press (Barbell)
130/286.6 x 1 x 2
115/253.5 x 3 x 3
Lower 1-1
Monday, November 30, 2020
BW: 91.6/201.9
Rx: Squat singles - 1@5.5, 1@7, 6sx1@5.5
Squat (Barbell)
183.7/405 x 1
192.8/425 x 1 @ 7
183.7/405 x 1 x 6
Good workout. Last set moved the best. My squatting ability is so dependent on my form/approach. e1RM = 215.4/474.9
Upper 1-1
Tuesday, December 1, 2020
BW: 91.6/201.9
Rx: Bench singles - 1@5.5, 1@7, 8sx1@5.5; Strict Press - 3s x 10r, adding weight next session if 30 reps achieved
Bench Press (Barbell)
129.3/285 x 1
136.1/300 x 1 @ 7
129.3/285 x 1 x 8
e1RM = 151.5/334
Strict Press (Barbell)
46.5/102.5 x 10 x 3
Bench Press: 136.1/300 x 1 - YouTube
Lower 1-2
Thursday, December 3, 2020
BW: 91.6/201.9
Deadlift (Barbell)
197.3/435 x 4
201.9/445 x 4
208.7/460 x 4 @ 7
197.3/435 x 4
e1RM = 258.1/569