Joe's training for life...

[Yurkunas]

https://www.facebook.com/reel/331480273379431

Friday at the gym
Squats
warm ups
Every increment for a set of 5 in order listed:
bar, 135, 205, 255, 275, 285, 290, 285, 275, 255, 205, 135, bar
Because I didn't want to do anything so I had to play a mind game with myself.
Overall I actually felt pretty good and today I am "comfortably sore" if that makes any sense. In other words, it did something, but not too much.
Good session.

[Yurkunas]

https://www.facebook.com/1409226448/...25804721259813

Didn't feel like training today. Was thinking of was to change up training (like usual). Went in and warmed up easy and smashed a 375 single weighing 202.2 this morning.

Bench
bar x 20, 10, 5
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
350 x 1
375 x 1
225 x 10, 10, 10

Pec dec (seat kinda low)
100 x 25, 25 just to get some blood in there after the heavy presses.

Connor just hit "chest" today but no benching for him.
Super happy with how 375 felt today. The eccentric hooks are doing their job because it felt great coming out of the rack today.

[Yurkunas]

HS iso row
single arm, lowest grip palms down
1 x 15
2 x 12
3 x 10
3 and a quarter x 10
dropped to 2 per side for the following sets doing both arms together:
same grip x 2 sets of 15
neutral grip x 2 sets of 15
top grip palms down x 2 sets of 15

Rev pec dec "normal"
100 x 15
115 x 15
130 x almost 15 but did partial to the last couple
145 x 11 and then partials to 15

cable hammer curls with the rope
80 x 25, 25

Felt great.

[Yurkunas]

at gym

full range bench press
bar x 20, 10, 5
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
dead bench:
310 x 1
320 x 1
330 x 1
dead bench sets had 2 minute rest intervals
they felt slow but still better than they felt last week.

machine seated side laterals
50 x 20
60 x 20
70 x 20
80 x 20
90 x 20
100 x 20

military press
bar x 5
95 x 5
115 x 5
135 x 5
155 x 5, drop to 135 x 5, drop to 115 x 5, drop to 95 x 5

and done.

[Yurkunas]

Saturday at gym busy day.
warmed and worked up easy to a 405 single then did 225 x 5 and left.
bar x 5
135 x 4
225 x 3
315 x 2
405 x 1
225 x 5

[Yurkunas]

Sunday in the basement because Connor wanted to go to Cars and Coffee and get some pics. Great day!

Bench
bar x 20, 10, 10
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2, 2, 2
added the slingshot
315 x 5 *felt awful, messed with my form

EMOM
225 x 6 sets of 5 reps on the timer, sucked.

Wider grip, pinky on the ring
135 x 25

That's it.

[Yurkunas]

Tuesday at gym:

Seated OHP
bar x 20, 10, 5
65 x 5
85 x 5
105 x 5
125 x 5
145 x 5, 5, 5

Dips, EMOM
me x 5 for 10 rounds

1 arm OHExt
20 x 4 sets of 25 each side

db side laterals, seated
20s x 25, 25

barbell front raise
45 x 15, 15

done.

[Yurkunas]

Wednesday at the gym:
Back

Body Masters t bar row
warm up, empty x 20, 10, 5
EMOM:
25 x 5
50 x 5
75 x 5
100 x 5 sets of 5
75 x 6
50 x 7
25 x 8
*so with the timer and doing emom it was about 45ish seconds between each set.

Underhand pulldowns
60 x 12
80 x 12
100 x 10
120 x 8
140 x 5
160 x 5
180 x 5, 5, 5
90 x 25, 25

Face pulls, rope
50 x 12
70 x 12
90 x 12, 12, 12

Shrugs, smith, behind the back
135 x 5 sets of 15

standing db hammer curls
Emom
35s x 5 reps for 10 rounds

Felt good. EMOMs felt real good. Heavy pulldowns were controlled. Good day.

[Yurkunas]

Saturday at the gym
Bench
bar x 20, 10, 5
95 x 5
135 x 5
185 x 5
225 x 5
275 x 5x5
static hold
405

Inc bench
135 x 25, 20

OHEXT cable, rope
60 x 20, 20

Done

https://www.facebook.com/1409226448/...79878384543913

[Yurkunas]

Sunday at the gym

Deadlifts but from the rack instead of the floor:
135, 185, 225, 275, 315 and 365 all for a set of 8 reps

Squats even lower than I usually go
135 x 5
185 x 5
225 x 5 sets of 5 reps

KB swings
32kg(70lbs.) x 15, 15

seated db hammer curls
30 x 20
35 x 15
40 x 10
standing
30 x 20

and done. felt good. proud of myself for not adding weight and doing singles, lol Those 8s and 5s are not my style but what I need, so good day.