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03-13, 4-day split, day 4
Squat
392x2
350x5
Power clean from blocks
155x3x3
Shrug
395x5
Chin-up
3x10
Back ext.
5x10
Sit-up, hips 90º
5x10
Bodyweight: 197.5
Got a symbolic squat pr today. Did the power cleans to increase pulling volume and warm up for the shrugs. Went up to four plates in commie units, it's been a long time since I've done any heavy shrugs, I'll easy myself into heavier weights.
Did the ancillaries in circuit to save time.
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03-15, day 1
Bench press
245x5x2
240x5
Press
150x5x3
Dumbbell Press + lateral raise + JM press
Bodyweight: 197.8
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03-16, day 2
Squat
348x5x5
Deadlift
410x5
Chin-up + barbell curl
Bodyweight: 197.3
New 5x5 PR on squats today! Next week I'll begin ramping to a new 3x5 PR and go for a new 5RM on the deadlift.
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03-18, day 3
Press
155x5x3
Bench press
245x5x3
Dumbbell bench press + LTE
Bodyweight: 199.1
Last edited by ReconquistaBarbell; 03-18-2021 at 04:29 PM.
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03-19, day 4
Squat
415x1
375x3
Power clean
180x3x5
Chin-up + back ext. + sit-up + rear delt.
Bodyweight: 198.4
Not a PR, but 415 is the most I weight I've ever squatted in the gym. Considering that I'm tired and sore and it didn't feel quite heavy, I'm feeling good about next week's intensity day.
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03-22, day 1
Bench press
250x5
245x5x2
Press
157x5x3
Dumbbell Press + lateral raise + JM press
Bodyweight: 197.1
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03-24, day 2
Squat
348x5x3
Deadlift
432x5
Chin-up + barbell curl
Bodyweight: 197.5
New deadlift PR, despite having an inflammation in my temporomandibular joint due to yawning too hard and having not slept well for two days... I may have to go to the dentist have this motherf*cker drained...
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03-26, day 3
Press
160x5x3
Bench press
250x5
247x5
245x5
Dumbbell bench press + LTE
Bodyweight: 198.0
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03-27, day 4
Squat
420x1
397x2
350x3
Power clean
190x2x6
Chin-up + back ext. + sit-up + rear delt.
Bodyweight: 198.4
Squats felt good today, got a new symbolic PR.
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03-29, day 1
Bench press
250x5
247x5x2
Press
161x3x5
Dumbbell Press + lateral raise + JM press
Bodyweight: 198.4
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