1/23/23 - Nothing
1/24/23 - Cardio - 25 minutes, Treadmill @5 deg. incline, 4.0 mph
Just trying to keep loose
1/22/23 - Vol pulling day
DL - beltless/hook grip - 365 x 3 x 8
RDL - on 1.5" deficit w/belt and straps - 275 x 10 x 3
SSB squat w/belt - 295 x 6 x 3
Pullups - BW + 45 x 8, 6, 6 +4 (BW)
BB Curls - 75 x 8 x 3 (Slow conc and ecc)
Had a lot of time, so I did a lot of stuff today. Going to take Mon/Tues off (maybe some light cardio)
1/23/23 - Nothing
1/24/23 - Cardio - 25 minutes, Treadmill @5 deg. incline, 4.0 mph
Just trying to keep loose
1/25/23 - Vol Press
Press (beltless) - 150 x 5 x 5
CGBP w/2" pause - 210 x 6 x 3
Dips - (BW + 45) x 15, 12, 10
LTE - 100 x 10 + 4 + 2 + 2
1/26/23 - Vol squat
SSB squat w/belt - 340 x 5 x 5
SSB pause squat w/belt - 280 x 8
RDL - 280 x 8 x 3
Calf Raises (SSB) - 175 x 16 + 10 + 6
Good workout - felt quite solid, but I'm a bit more sore now than I expected.
1/28/2023 - Bench Volume
Bench - 255 x 5 x 5
CGBP (paused @ 2" above chest) - 210 x 6 x 3
Press w/3" belt - 135 x 7 x 3
LTE - (bar + 90) x 13 + 6 + 3
1/29/23 - DL Intensity
DL w/belt - 430 x 5, Backoffs (w/straps) - 365 x 5 x 3
SSB squat (beltless) - 295 x 6 x 3
SSB good morning w/belt - 205 x 8, 8, 10
Rows w/belt and straps - 245 x 10 x 3
Chinups - (slow concentric/eccentric) - 3 crappy sets of blah - these were hard.
I'm tired.
You've been putting in some great work, keep it going!
2/1/23 - Intensity Press
Press + 3" belt - 167.5 x 5, 147.5 x 5, 5, 5, 5
CGBP w/pause 2" off chest - 210 x 6 x 3
Weighted Dips - (BW + 45) x 16, 11, 12
BW Tricep extension (Kinda like pushups w/hands on barbell) - 20, 16, 16
Good workout.
My son is in the powerlifting club at school. They had AMRAP deadlift day. He got 370 lbs for 10 reps. He was stoked - all the guys in the weight room surrounded him and cheered him on. That's what it's all about when you're 17.
2/2/23 - Intensity Squat
AM BW - 209.4
SSB w/belt - 380 x 5, 335 x 5 x 4
SSB w/belt - paused - 295 x 8
SSB good mornings w/3" belt - 205 x 10 x 3
Calf Raises - 175 x 21 + 13 + 6
Good workout. Going to be sore - I can already feel it.
I like the organization of this workout - Used the SSB bar for all exercises. Just had to drop the weight as I progressed from beginning to end.
This made the workout move a bit quicker. Little thing, but it's important on weekdays when trying to get to work on time.