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05-07-2024, 09:48 PM
#161
BW 182
07May2024
Bench Press: 230x8, 205x11
Incline Bench Press: 185x5x3
Press: 135x5x5
Chins: 8, 6, 6, 5
10May2024
Max Effort Squat: 405x1 (not heavy enough), 415x1, 80% 345x3x3
"Light Deadlift": 405x3x3
Floating Row: 135x8x3
Seems like I'm changing things up a lot, but I want to try conjugate on my squats and deadlifts, I think it'll be a better balance of stress since I'm only heavy squatting or deadlifting once a week. I really like the rotating LP on upper body, so I will be sticking with that
14May2024
Press: 160x7, 140x11
BtN Press: 135x5x3
Close Grip Bench Press: 210x5x3
Barbell Curlz: 95x5x3
16May2024
Max Effort Deadlift: 455x1, 475x1, 500x0, 80% 380x3x3 (still missed 500, goddamn)
Front Squat: 205x5x3 (going to run these up by 10 lbs)
Floating Row: 155x5x5
18May2024
Bench Press: 245x7, 215x10
Incline Bench Press: 190x5x3
Light Press: 140x5x3
20May2024
Volume Day:
65% Squat: 270x5x5
65% Deadlift: 310x3x5
Curlz: 96x5x3
22May2024
Press: 165x7, 145x10
BtN Press: 137.5x5x3 (unsure if my rotator cuff likes these or not. Can't tell if its normal sore, or if I'm impinging. I will try 1 lbs jumps for a few weeks and see if it improves)
Close Grip Bench Press: 215x5x3
Chins: BWx20: 8, 7, 5
Last edited by Robert D; 05-29-2024 at 08:03 PM.
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05-24-2024, 08:14 PM
#162
BW 183
24May2024
Max Effort Squat Day:
Pause Squat: 365x1, 405x1, 425x1, 80% 340x3x3
Power Clean: 80kgx1x10
Skipped Curlz didn't have time
I really like this style of training. Working up to heavy singles is really fun. Going to do my bench this way
29May2024
Max Effort Bench Day
Bench Press: 275x1, 300x1, 315x0 I knew 315 was pushing it but I had to try. Be back up there soon. 85% 255x3x3
Volume Press: 135x5x5
Chins: +10x5x3
31May2024
70% Volume Squat: 290x5x5
70% Volume Deadlift:
Curlz: 98x5x3
08Jun2024
Max Effort Press: 185x1, 195x1, 200x1, 205x1, 210x0, 85%Backoff 175x3x3
65% Close Grip Bench: 195x5x3
Chins: 12x5x3
Last edited by Robert D; 06-11-2024 at 07:28 AM.
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06-11-2024, 07:29 AM
#163
10Jun2024
Max Effort Rack Pull: 495x1, 555x1, 585x0 (it came off the pins though, got 6 plates off for a brief moment), 80% Backoff 445x3x3
Didn't have time, skipped front squats/curls
12Jun2024
Max Effort Paused Bench: 275x1, 285x1, 240x3x3
65% Volume Press: 135x5x5
Chins: 15x5x3
14Jun2024
60% Squat: 250x5x5
60% Deadlift: 285x3x5
15Jun2024
Max Effort Pin Press: 225x1, 245x1, 255x1, 265x0, Backoff 85% 215x3x3
70% Close Grip Bench: 210x5x3
Last edited by Robert D; 06-15-2024 at 07:29 PM.
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06-17-2024, 07:53 PM
#164
17Jun2024
Max Effort Pin Squat: 365x1, 405x1, 80% Back Off 325x3x3 that 405 single was the slowest rep I've ever completed, popped so many blood vessels in my face, neck, and shoulders
Power Cleans: 82kgx1x8
20Jun2024
Max Effort Larsen Bench Press: 225x1, 245x1, 275x1, 285x1, 300x1, 315x0 85% Back Off 255x3x3
70% Volume Press: 145x5x4
Chins: (+10)x5x3
22Jun2024
65% Squat: 275x5x4
65% Deadlift: 315x3x5
Last edited by Robert D; 06-23-2024 at 10:19 AM.
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06-25-2024, 06:02 AM
#165
24Jun2024
Max Effort Z Press: 135x1, 155x1, 175x1, 180x0, 85% Back Off: 145x3x3 (these are hard, no layback, no bounce, as strict of a press as I've found)
75% Close Grip Bench Press: 225x5x3
Chins: (+15)x5x3
25Jun2024
Max Effort Deficit Deadlift: 365x1, 405x1, 455x1, 500x1! (can't believe my first 500 pull from the floor was from a 2 inch deficit) Back Off 80% 405x3x3
I can't do anything productive after these max effort lower body days
Curlz: 55x10x5
27Jun2024
Max Effort Bench Press: 315x1, 325x0, 85% Back Off 265x3x3
75% Press: 155x5x3
Chin Ups: (+16)x5x3
01Jul2024
70% Squat: 290x5x3
70% Deadlift: 335x3x3
Floating Rows: 135x10x3
05July2024
Max Effort Press: 210x1, 85% 180x3x3
65% Close Grip Bench Press: 205x5x5
Last edited by Robert D; 07-08-2024 at 10:32 AM.
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07-09-2024, 08:24 PM
#166
09Jul2024
Max Effort Squat: 405x1, 440x1 (PR) 80% Back Off 350x3x3
Curlz: 56x10x5
11July2024
Max Effort Paused Bench Press: 295x1, 85% Back Off 250x3x3 these really piss off my bicep tendons, thinking about a replacement, but I also want to do a powerlifting comp at some point so feel like I should keep them in for now
65% Press: 140x5x5
Chins: 17x5x3
13July2024
60% Squat: 265x5x5
60% Deadlift: 300x3x5
Rehab Curls - trying to get rid of bicep tendinitis
Last edited by Robert D; 07-16-2024 at 09:18 PM.
Reason: Update as I go
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07-16-2024, 09:20 PM
#167
16July2024
Max Effort Pin Press: 245x1, 260x1, 270x1 (lockout was sloppy, fell backwards after I locked out), 275x0 85% Back Off 225x3x3
70% Close Grip Bench: 225x5x4
Bodyweight Chins: 6, 5, 5, 4 doing these for bicep tendinitis rehab unweighted
18July2024
Max Effort Deadlift: 455x1, 505x1 (PR), 515x1 (bigger PR), 80% Back Off 415x3x3
23July2024
Max Effort Larsen Bench Press: 275x1, 305x0, 295x1, 305x0 (I whiffed), decided to push the backoffs up from last time though anyway Back Off ~88% 260x3x3
70% Press: 155x5x4
30July2024
65% Squat: 285x5x3
65% Deadlift: 325x3x3
Bench Press: 225x5x3 not training till saturday, so i just wanted to get in some upper body while I could
Last edited by Robert D; 07-30-2024 at 01:59 PM.
Reason: Update as I go
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08-07-2024, 06:52 AM
#168
Went on Vacation
06Aug2024
Max Effort Bench Press: 300x1, 315x0, 85% 255x3x3
75% Press: 160x5x3
Chins: BWx8x3
08Aug2024
Max Effort Rack Pull: 545x1, 585x0, 570x0 80% Back Off 435x3x3
Front Squat: 185x5x3
Curlz: 55x8x3
10Aug2024
Max Effort Press: 212.5x1 (PR), 85% Back Off 180x3x3
75% Close Grip Bench: 225x5x3
Chins: 9, 8, 6
13Aug2024
70% Squat: 315x5x3
70% Deadlift: 365x3x3
Donated blood this day and managed not to pass out. Just rested 7-8 minutes between every set
17Aug2024
Light Squat: 320x5x3
Light Deadlift: 370x3x3
Close Grip Bench Press: 230x5x3
Last edited by Robert D; Yesterday at 06:44 AM.
Reason: Updating
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22Aug2024
Squat: 405x3 (hell yeah), 80% 325x3x2
Bench: 275x3 (miss, only got 2), 85% 235x3x3
Chins: (+10)x5x3
Going to try a 3, 2, 1 kind of thing now that I can train consistently again. Today I combined the Heavy squat and heavy bench day, because I missed my Tuesday workout
Going forward:
Day 1
Heavy Squat
Press 5x5
Curlz
Day2
Heavy Bench
Front Squat
Weighted Chins
Day3
Heavy Deadlift
Close Grip Bench
Light Squat
Just going to focus on Bench for a while, when this gets stale I'll swap them
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