My Log

[MAD9692]

Squat
250*5
285*5
325*12
225 5*10

50 abmat situps
1*10 pullups
120 reps neck harness w/ 10lbs. (first time trying using a neck harness)

I write it as sets * reps. So 5*10 is 5 sets of 10 reps.

[MAD9692]

Bench
185*5
210*5
240*7

Superset
Bench 5*10 @185
D-Shrugs 5*20 @85

Yoke work
Shrugs (Straps)
315*10
405*5
455 3*5 I did a drop set on the last set no rest between sets
405*5
315*10
225*20
135*30

Pullups
3*6

Neck Harness *100 w/ 10lbs
I have been doing 2-300 reps of these every day.
This thing works.

[MAD9692]

Monday

Press
125*3
140*3
155*6 (I'm not sure what happened. I was expecting double)


Superset (2 minute rests between sets)
weighted dips 5*10 w/25lbs
chinups 5*6

Superset
Roman chair situps 3*15
neck harness 3*25 (25lbs)

I didnt eat enough today or yesterday.

[MAD9692]

Tuesday

Deadlift
300*3
340*3
385 *8
I let go of the bar, caught my breath, and pulled one more to make it 9.

Deadlift
225*10
245*10
250 3*10
I use a double overhand grip with these and my grip problems seem to be fixed.

Hanging leg raises
3*15

Neck Harness 100 reps w/ 25lbs

I ate better today

[MAD9692]

Thursday
B/W 202.5lbs

Bench
195*3
225*3
255*5
255*4 (I thought I could do better the second time. I was wrong)

1 * Superset
Bench 185*10
D-Row 90*10

4 * Supersets
Bench 195*10
D-Row 95*10

In and out of the gym in less than 40 minutes.

[MAD9692]

Friday
B/W 203.8

Squat
265*3
305*3
340*5

225*10
245*10
265*10
285*10
305*10 (last 3 were hard)

[MAD9692]

Sunday
B/W 205

Press
130*5
150*3
165*4

Other than my DL, my lifts arent really going anywere, in some cases they are going down. I look and feel alot better, which I attribute to all the assistance work I've neglected over the past year.

[MAD9692]

Monday
B/W 204.8
Smolov

Squat
265 4*9

Press
125 4*9

Neck Harness
25lbs *200

[MAD9692]

Wednesday
Smolov Day 2
B/W 206

Squat
285 5x7

Press
132 5x7

Neck Harness
25lbs x 100

Everything went smoothly. Lifts were quick and explosive.
I think I was going to deep in my squats.
Lower back is still sore from last week.

[MAD9692]

Friday
B/W 206
Smolov Day 3

Squat
300 7x5
Press
140 7x5

Neck Harness
25lbs * 120

I was hungover all day so I trained pretty late at night.
The first few sets of squats were fast and easy and I only used around 2 minute breaks for the first few sets. At the fifth set things got really hard. 6 and 7 were pretty tough. This was a long ass, one hour and 45 minute workout.