W1D2 - Wednesday
Squat (light):
[Warmups]
45x5x2
135x5
225x3
245x2
[Worksets]
275x5
275x5
THE Press:
[Warmups]
45x10
95x3
135x3
155x1
175x1
[Worksets]
190x3x3
Novice Thread: The Comeback - 1.5 year hiatus
W1D1 - Monday
Squat:
[Warmups]
45x5x2
135x5
225x3
295x2
[Worksets]
325x5
335x5
345x5
355x5
365x5
Bench Press:
[Warmups]
45x10
135x5
165x3
195x2
[Worksets]
215x5x3
Speed Deadlifts:
[Warmups]
135x5
225x2
[Worksets]
245x1x10 EMOM
Following the Lascek guidelines from his TM Books (as i always have for the most part).
Last edited by iamgmo; 05-20-2019 at 10:19 PM.
W1D2 - Wednesday
Squat (light):
[Warmups]
45x5x2
135x5
225x3
245x2
[Worksets]
275x5
275x5
THE Press:
[Warmups]
45x10
95x3
135x3
155x1
175x1
[Worksets]
190x3x3
W1D3 - Friday
Squat:
[Warmups]
45x5x2
135x5
225x3
315x2
355x1
385x1
[Worksets]
410x5
Bench Press:
[Warmups]
45x10
135x5
205x2
235x1
255x1
[Worksets]
275x3
Deadlift
[Warmups]
135x5
225x3
315x2
385x1
425x1
[Worksets]
455x5
W2D1 - Monday
Squat:
[Warmups]
45x5x2
135x5
225x3
315x2
[Worksets]
350x5x5
Bench Press:
[Warmups]
45x10
135x5
185x3
[Worksets]
220x5x3
Speed Deadlifts:
[Warmups]
135x5
225x2
[Worksets]
275x1x10 EMOM
Gym was crazy today bc of the holiday opening hours but managed to stay focused.
W2D2 - Wednesday
Squat (light):
[Warmups]
45x5x2
135x5
225x3
245x2
[Worksets]
280x5
280x5
THE Press (medium aka 90%):
[Warmups]
45x10
95x3
135x3
155x1
[Worksets]
175x3x3
Curlz:
95x14
95x12
105x10
Even with short rests the curlz were too EZ. Next time i'll start at 125, as i am trying to be in the 'hard' 8 rep range with about 40 seconds of rest. Still got a bit of a pump so all good.
W2D3 - Friday
Squat:
[Warmups]
45x5x2
135x5
225x3
315x2
355x1
385x1
[Worksets]
415x5 (Ties previous PR for 5)
Bench Press:
[Warmups]
45x10
135x5
205x2
230x1
260x1
[Worksets]
280x3 (This may or may not tie my previous pr for 3, but plenty left in the tank still)
Deadlift
[Warmups]
135x5
225x3
315x2
385x1
425x1
[Worksets]
460x1*
Reason for that deadlift failure is that my darn landlords that are very happy to charge rent as soon as midnight strikes on every month, take forever to fix the elevator that my "dear" neighbors keep breaking. Having a pup that makes you go out 4-5 times a day means a lot of silly cardio and no way to get around it. Even coaches asked me why i looked tired when i showed up at the gym today, at first it was too early for me to realize it was bc of all that going up and down the stairs.
Looks impressive to me. How much were you trying to lift for your workset. What is your age, height, and weight?
W3D1 - Monday
Squat:
[Warmups]
45x5x2
135x5
225x3
315x2
[Worksets]
355x5x5
(Set 4 and 5 are basically cardio-conditioning pffff)
Bench Press:
[Warmups]
45x10
135x5
185x3
[Worksets]
225x5x3
Speed Deadlifts:
[Warmups]
135x5
225x2
[Worksets]
275x1x10 EMOM (repeat from last week due to failing the Max Effort Deadlift on Friday).
W3D2 - Wednesday
Squat (light):
[Warmups]
45x5x2
135x5
225x3
245x2
[Worksets]
285x5
285x5
THE Press (medium aka 90%):
[Warmups]
45x10
95x3
135x3
155x1
175x1
[Worksets]
195x3x2
195x0
Just coudn't get any reps on that third set. Will probably switch to doubles for a couple of weeks on the heavy week and then singles....