Saturday Oct 13, 2018
Week 3 / Day 4
1. Dynamic Effort Strict Press 15 x 1 x 180 (20 second between sets).
2. Lat Pulldowns 5 x 10-15
3. Seated Row Machine (rear-delt grip) 3 x 15
4. Close Grip Bench 3 x 7 x 240
5. DB Curl 3 x 15
Friday Oct 12, 2018
Week 3 / Day 3
1. Squat (over-warm up) - work up to 415 x 3
2. Dynamic Effort Squat 10 x 3 x 315
3. 5-Second Pause Squat 2 x 3 x 325
4. Lying Leg Curll 3 x 5-7
5. Ab Stuff
6. Grip Stuff
Saturday Oct 13, 2018
Week 3 / Day 4
1. Dynamic Effort Strict Press 15 x 1 x 180 (20 second between sets).
2. Lat Pulldowns 5 x 10-15
3. Seated Row Machine (rear-delt grip) 3 x 15
4. Close Grip Bench 3 x 7 x 240
5. DB Curl 3 x 15
Monday Oct 15, 2018
Week 4 / Day 1
1. Recovery Squat 6 x 2 x 265. 30 sec rest
2. Deadlift 3 x 460
3. Speed Deads 10 x 3 x 390
4. Contrast RDL ( 5 sec eccentric, explosive concentric) 2 x 5 x 285
5. Barbell Row 3 x 5 x 280
Got done in about 50 minutes.
Yes. Depends on context of program, but if doing so I’d probably be doing more total volume, like 8-12 sets of 3
Weds 10/17/18
Week 4 / Day 2
1. Paused Bench 6 x 2 x 275. 60 seconds between sets. 3-5 sec pauses. Moved fast.
2. DC Bench Press 255 x 8 + 2 + 2.
3. Weighted Dips 3 x 6
4. Pauses DB Floor Fly 3 x 8-15
5. Chest Supported Row 3 x 8
6. V Grip Pulldowns 3 x 8
7. Paused DB LTE 4 x 8-12
Going up 10 lbs per week on the Bench on the paused doubles and each week the weight is feeling lighter and moving faster. Bicep has healed up fine, seems to be the surrounding muscle groups (pecs, Delts, lats) that are taking longer to get back up to speed, but every week seems to be better and better. Deload planned for Fri - Weds.
Fri 10/19/18
Week 4 / Day 3 - DELOAD SESSION
1. Dynamic Effort Squat 5 x 3 x 315
2. Lying Leg Curl 3 x 5-7
3. Ab Stuff
4. Grip Stuff
Sat 10/20/18
Week 4 / Day 4 - DELOAD SESSION
1. Dynamic Strict Press 6 x 1 x 165 (20sec rest btw sets)
2. Close Grip Bench Press - 10 x190
3. Lat Pulldown 3 x 12
4. Chest Supported Row (rear delt grip) 2 x 15
Mon 10/22/18
Week 5 / Day 1 - DELOAD SESSION
1. Recovery Squat 6 x 2 x 265 (30 sec btw sets)
2. Deadlifts 3 x 3 x 365
3. Contrast RDL 10 x 185
4. BB Row 10 x 185
5. Grip Work