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4/28
HLM
Squat
265 x 5 x 3
Close Grip Bench
215 x 5 x 3
RDL
185 x 5 x 3
Notes: I liked today. Went really slow and in control. Felt good on my low back.
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5/1
Lower
Squat
305 x 5 x 5
Good AM's
65 x 8 x 2
Notes: Feeling lethargic, did a ton of yardwork yesterday. Will do bench tomorrow. Maybe Ill get out and go on a 2 mi walk to get some energy.
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5/2
Upper
TnG Bench
240 x 5 x 5
Chins
BW x 6 x 3 sets
Notes: I need a better warmup for the main lifts. Today on bench went 45x5, 95x5, 135x5, 185x5, 225x2 then work sets. On paper that looks good, but I didnt feel good until about set 3. Maybe I need to do the first couple warmup sets to 10 reps. I will be working on chins from here on out, possibly going into weighted chins for sets of 5 at some point. Gotta get stronger first.
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5/4
Lower
Squat
345 x 2 x 3 sets
RDL
185 x 5 x 3
Notes: Low back has been bugging bad lately. Went really conservative on the squat doubles today. Also, I was supposed to pull from the floor today, a heavy double. I did light RDLs instead. It was still a good session overall though. I have a long way to go if I am going to be able to PR my next meet in Sept.
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5/5
Upper
Bench
275 x 2 x 3 sets
Press
135 x 5 x 3
Notes: Very high stress work/life day. Low back still tweaked
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5/7
Heavy Day
Squat
315 x 5 x 5
TnG Bench
245 x 5 x 5
DL
365 x 5
Notes: Great session. For some reason my low back kills me when I try to put my socks on in my the morning or when I bend over to put my dogs collars on, but I can squat/pull 300+ no problem no pain. Backs are weird. Anyway, I found that doing the "hard" session of the week on Sunday is a good idea since im not as tied up with work and my wife is also home to help with the kids. I will try the Sun-Tue-Thu format for a while. I have 9 weeks until vacation (development), then another 8 weeks until my meet (meet prep).
vids:
squat 315x5 - YouTube
bench 245x5 - YouTube
DL 365x5 - YouTube
Last edited by Cole Gorton; 05-09-2023 at 03:41 PM.
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5/9
Light Day
2ct Pause Squat
255 x 5 x 2 sets
Press
140 x 5 x 3
Weighted Chins
(+5lbs) 5, 5, 5
Notes: Easy day, squats felt like a nice easy stretch. Press is good, about 5 years ago when I was starting SS and pressing regular, I got up to around 170x5 before hitting a wall I think. We will see how long it takes to get back there. For chins, I debated back and forth about increasing reps vs using weight belt. Went with using the weight belt, so I will keep the reps at 5 and go up in load.
Last edited by Cole Gorton; 05-09-2023 at 03:45 PM.
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5/11
Medium Day
Squat
285 x 5 x 3
Close Grip Bench
225 x 5 x 3
RDL
225 x 5 x 3
Notes: Nothing special to report. Good week of training.
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5/14
Squat
325 x 5, 337 x 5, 350 x 5, 315 x 5 x 2
TnG Bench
245 x 5, 260 x 5, 275 x 5, 245 x 5 x 2
Notes: Did not have the juice for DL, also low back a little tweaky. I will plan on doing a top set of DLs first thing on tuesday, followed by some RDL for some extra pulling volume. Then Do some medium load squats and bench on thursday.
Videos:
squat 350x5 - YouTube
bench 275x5 - YouTube
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7/16
Squat
185 x 5 x 3
TnG Bench
155 x 5 x 3
Chins
BW x 5 x 3
Notes: I really have not been training the last couple months save a few sessions here and there. I guess this is my "offseason". Starting back up here slow and easy for a few weeks with some LP.
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