August 7, 2025
Week 1 dead's.
Hip Belt Squat 195 x 5 x 5r
Paused Dead's 395 x 5 x 3r
Med. Sup. Pulldowns 65k x 3 x 10r
Alt Seated DB Curl 47.5e x 8/7/6
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Thursday, August 7, 2025
Wednesday, August 6, 2025
W1 Bench
August 5, 2025
Week 1. Another trip through. Really tired. Need to get eating right again. Not consistent or even close to a good macro split.
BB Press 94.5k x 3 x 1r
CG Bench Press 113k x 5 x 5r
T-Bar Row 120 x 7/7/6
Angle Grip Pushdowns 100 x 9/7/6 - triceps are cooked
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Tuesday, July 29, 2025
Futz - Press/Bench
July 29, 2025
Testing & futzing week.
Press 100.5/105.5k x 1r - used 101.5k as a TM for the last cycle
CG Bench 141/143k x 1r - have a 5 repper for a TM. That'll get tested next week.
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Thursday, July 24, 2025
W9 Press
July 24, 2025
Week 9. Deload
Shaf Shoulder
BB Press 81k x 3 x 3r
Low Incline DB Bench 90e x 2 x 6r
Low Row 145k x 2 x 5r - added 4" blocks for more stretch
Poliquin Tricep Pushdowns 80 x 2 x 8r
Seated Alt DB Curl 45e x 2 x 6r
Week 9. Deload
Shaf Shoulder
BB Press 81k x 3 x 3r
Low Incline DB Bench 90e x 2 x 6r
Low Row 145k x 2 x 5r - added 4" blocks for more stretch
Poliquin Tricep Pushdowns 80 x 2 x 8r
Seated Alt DB Curl 45e x 2 x 6r
Wednesday, July 23, 2025
W9 Dead’s
July 23, 2025
Week 9. Put the belt back on this week for dead's. Left out the assistance as I'll catch it tomorrow with some more pressing.
Hip Belt Squat 230 x 5 x 3r
Paused Deadlift 500 x 3/1/1/1
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Monday, July 21, 2025
W9 Bench
July 21, 2025
Week 9
Shaf Shoulder
BB Press 99k x 3 x 1r
CG Bench Press 133.5k x 2/2/2/1.5
T-Bar Row 120 x 3 x 5r
OH Rope Extensions 55 x 3 x 10r - fixed the connection after the first set. Much smoother operating.
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Friday, July 18, 2025
W8 Press
July 18, 2025
Week 8
Shaf Shoulder
BB Press 85k x 5 x 5r
Low Incline DB Bench 90e x 3 x 9r
Low Row 145k x 8 - back's pooped
Poliquin Tricep Pushdowns 75 x 12/10/9 - work on keeping my head down on the pad
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Thursday, July 17, 2025
W8 Squat
July 17, 2025
Week 8
SSB Box Squat 188k x 6 x 3r
SLDL 365 x 8 - good enough
Neutral Pulldowns 95k x 10/8/8
Seated Alt DB Curl 45e x 2 x 8r
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Monday, July 14, 2025
W8 Bench
July 14, 2025
Week 8. I need to lose some weight or get some longer shirts.
Shaf Shoulder
BB Press 79k x 5 x 3r
CG Bench Press 122k x 3 x 4r
T-Bar Row 115 x 3 x 8r
OH Rope Extensions 55 x 3 x 9r - tough tonight
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Friday, July 11, 2025
W7 Press
July 11, 2025
Week 7
Shaf Shoulder
BB Press 83k x 5 x 5r
Low Incline DB Bench 90e x 3 x 8r - let them sink
Low Row 145k x 8/6/6
Poliquin Tricep Pushdowns 70 x 12/11/9 - new exercise. Smokes the triceps.
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