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Was supposed to do this yesterday but I opted to go give plasma which meant I couldn't lift last night afterwards.
1/15
BLS W5D4- 5 weeks in!
Gosh I hate leg day.
Squat-i have been worried I've not been bending over enough but now that I'm up to these weights I have to in order for my hips to take over. 4 minutes between sets
225x6-PR for 6
235x4
235x4
It's worth noting that LP ended for me around 245x5x3. At a bodyweight around 220. I'm sitting around 201 right now.
Front Squat-triple doubles is get 3, rack it for 30 count, get another 3
165x3,3-PR
170x3,3-PR
175x3, 2-PR. Lot of forward lean here. Working on grip width still too.
Behind my right trap felt tweaky after rear delts last week. Couple days of sporadic ibuprofen had it feeling fine. Felt it on front squats. Buried under my shoulder blade.
RDL
215x6
225x6
225x5-heavy
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Running on little sleep and little calories. Feeling very flat but wanted to get this workout in. I try hard to get 3 a week.
BLS W6D1
Flat DB Bench-3 minutes between sets
65x6-PR
70x1-PR just folded up on me
60x6
65x3
Incline DB Bench- 3 minutes rest
60x5-PR
60x5
60x3
50x7
Tricep press
140x5 v bar
120x6
80x8 rope
Hammer curls strict
35sx8,6
30sx6
Lateral raise strict
15sx10x3
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1/20
BLS W6D2
Deadlift
305x6-PR
315x4-PR
315x3
DB Row
90sx6x3
Lat Pulldown
#11x6,6,3
#7x9
Random bicep garbage
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1-22-20
Sleep and nutrition both out of whack and it showed big time in the press. Felt flat.
Press
105x2
100x3
100x4
Incline-PR here which was interesting.
55x6
55x6
60x6-PR
Seated DB Press
45sx5x3
Laterals
25sx10
15sx10
I am working on slightly modifying BLS to include more pressing and benching frequency. Instead of chest day being all chest and triceps I am making sure to include a pressing movement. Instead of shoulder day being all shoulders I am pulling out an assistance exercise and adding in incline.
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BLS W6 D4
Crappy day
Squat
235x5-PR
235x4
235x3
Not staying tight at the bounce and floating forward of midfoot.
Front Squat
175x3, 2
175x3, 1
175x2,1
RDL-
235x6x3-PR
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1/25 after dayshift
W7 D1
Another change today.
Barbell Bench- I really did well on my first couple sets. I think I've not had a correct bar path in the past. Will work on it more next week.
125x6
135x6
140x5
140x4
Incline DB Bench
60sx4
55sx6
55sx5
50sx6
DB Seated Press
45sx6-PR
40sx6
Tricep Pushdowns supersetted with db hammer curls to stave off tendonitis. And for fun.
110x10
120x10
30sx10x2
Set of 10 laterals with 20s.
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1/28
Felt great today ate like a fat cow.
W7D2
Deadlift- still hook grip.
315x6-PR
325x4-PR
325x3
DB Row
90sx6x3
Lat Pulldown
120x7
140x6
130x6 underhand
Some quick bicep stuff.
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BLS W7D3
Press-bring 1.25 next time
100x6,6,5,4
Bench
135x6
140x4
135x6
So tonight I realized that all my life I've been touching the bar to my nipples and complaining of elbow pain and no power. Turns out I need to touch a few inches below the nipples!!! I think my bench will really go up now. I hope.
Laterals 20sx10, 10, 10
Some bicep stuff.
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BLS W7D4
I had already planned to back off on the squat weight today. My form needs more work. I think my jumps were too fast or I could benefit from squatting 2x a week.
Squat
225x4
225x3
185x6
Leg Press-subbed these out for front squats. Man they are hard!
200x6
290x6
380x5
RDL-
245x6x3
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02-05-2021, 04:31 PM
#100
BLS W8D1
So excited I have figured out bench press to a degree. Back tightness is still an issue but my bar path has improved so much I have no elbow or bicep pain. And it feels much easier.
Barbell Bench-
140x6
140x5
145x4
145x4
Incline DB Bench
60x6-bench day PR but I hit this on press day too.
60x5
60x3
50x6
LTE-new movement for me
31x6
31x6
36x6
41x5
Pretty good day. 45 minutes.
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