Fri 2/15/19
DL
465x8*
415x8
Box SQ( parallel)
300x8x3
Airdyne
7 sprints ( 5.5-6.0)
Printable View
Fri 2/15/19
DL
465x8*
415x8
Box SQ( parallel)
300x8x3
Airdyne
7 sprints ( 5.5-6.0)
Mon 2/18/19
Incline Press
165x5
150x8x3
DB Press
50’sx12,10,10
DB Triceps Extension
75x5
65x8x2
Lat Pulldown
125x10x4
Tue 2/19/19
SQ
390x8*
350x8x3*
RDL
330x8x3
Airdyne
7 sprints (6.0 speed maintained)
Thur 2/21/19
Press
145x6
130x6x3
DB Incline
65’sx12x2
65’sx11
Delt Side Raises
15’sx8x3
Delt Front Raises
20’sx8x3
Triceps Pressdown
130x12x3
DB Curls
35’sx12,25’sx12,20’sx12
30’sx12,20’sx12,15’sx12
Fri 2/22/19
DL
470x8*
420x8
About to try something new this up coming week. Going to experiment to see if I’m really “volume sensitive “, which I suspect. I’m going to just work up to one heavy top set for the SQ and DL each week and see if I can still run decent progress. I’m still going to throw in some assistance exercises, mainly hypertrophy stuff.
Mon 2/25/19
SQ
390x10*
Bradley Gish on Instagram: “Squat is starting to come back around. 390x10( followed by a lot of bodybuilding type stuff).”
Leg Press
405x10x3
RDL
330x10x3
Leg Curl
35x10x3
Leg Extension
45x10x3
Wed 2/27/19
Press
145x8*
130x8x2
Pin Press( eyebrow)
150x8x2
Incline DB
65’sx12,10
55’sx12
50’sx12
LTE
80x8x3
DB Curls
35’sx13,25’sx13,20’sx13
Airdyne
20 mins HIIT
Fri 3/1/19
DL
475x8*
Bradley Gish on Instagram: “Second week in a row having to pull heavy off of crappy sleep. Still in here making it happen though. Somehow lol.
475x8”
BB Row
185x8x3
Lat Pulldown
130x8x4
Chest Supported Row
110x10x3
DB Row
70x10x3
Mon 3/4/18
SQ
400x8*
Bradley Gish on Instagram: “This definitely isn’t my best set form wise, and no ONE ever said that squatting will be easy. But this is my first time squatting anything…”
RDL
335x8x3
Leg Press
445x10x3
Leg curl
37.5x10x3
Leg extension
47.5x10x3
Airdyne
20 mins HIIT
Wed 3/6/19
Press
150x8*
135x8x2
Pin Press
155x7x2
DB Incline( limited rest)
65’sx13
60’sx10
55’sx9
50’sx9
LTE
80x9x3
DB Curls
35’sx14,25’sx14,20’sx14
Airdyne