W1 Bench

March 31, 2021

Week 1. 12 week cycle. Went quick so I added some calf work in. 

Bench Press 137k x 1, 121k x 3 x 5r
CS T-Bar Row 95 x 5 x 8r
DB Skullcrushers 30e x 5 x 15r
Side Raise 10e 3 x 20r
Seated Calf Raise 150 x 3 x 15r

https://www.instagram.com/p/CNGg_cFAbAQ/?igshid=918ij1hx6jih

W1 Squat

March 29, 2021
Before Supper

Can't focus with that conjugate thing right now. Going back to some reps. Back to sleeves as well. Planning on running the specialty bars for awhile. Power bar is gimping my elbow so I'll let it heal up.

Front Squat 100/110/121/121/121k x 2r

Camber Squat 134k x 6 x 5r

Camber GM's 134k x 3 x 5r

Leg Curl 52.5 x 3 x 10r

Seated Calf Raise 150 x 15/15/12

Standing Band Crunch x 3 x 15r

https://www.instagram.com/p/CNBlyjpge3v/?igshid=1kwnftymxgkdj

W2 Dynamic Bench

March 24, 2021

W2 Dynamic. Bench was very snappy. Press felt easy like it should.

Bench Press 98.5k x 10 x 3r
Barbell Press 140 x 4 x 8r
Avr Band Assist Chins EMOM 271 x 6 x 5r
Dips 270 x 15/10/6
Hammer Curl 35e x 3 x 10r

W2 ME Lower

March 22, 2021

Week 2 ME lower. Well, Deads sucked but I guess that's to be expected as I haven't pulled "heavy" in ages and the last time I sort of did something was December 28 with the 515 x 3 easy. I didn't push hard tonight as they weren't grooving right. Going to use my speed day to do 5th set protocol and use 70% for 5 x 3r adding 5# a week. I'll use 515 as my base as it's 90% of my triple which should still be there once I get my technique back. 

CV Deadlift x 475
DO Axle SLDL 233 3 x 5r
Hyperextensions 5 x 10r
Leg Curl 50 x 3 x 10r 

Seated Calf Raise 150 x 15/12/12

W2 ME Bench

March 19, 2021

W2 ME Bench. Another gallbladder attack yesterday so this was postponed until today. It'll be a weird set of weeks doing ME work with exercises I don't typically do or have never maxed out. Unracking for the 45' bench isn't that stable.

Decided to do flat bench instead of another incline exercise. Redid my weight and rep scheme from my dumbbell program and was happy to have done the work much more easily today.

Same weight on the T-bar rows but I dropped the rest periods to 60 seconds.

45' Bench Press 121k x 1, 110k x 3
DB Bench 90e x 5 x 12r
CS T-Bar Row 90 x 5 x 8r
Skullcrushers 30e x 15/15/15/15/12
Side Raise 10e 3 x 20r

W1 Dynamic Lower

March 16, 2021

Week 1, dynamic lower. Goddamned cardio session! I should've been doing doubles instead of triples too. Oh well, gainz!

Squat 146k x 12 x 3r
Deadlift 335 x 6 x 2r
Belt Squat - Slow BB Style 90/110/110/110 x 10r
Leg Extensions 75 x 3 x 15r

W1 Dynamic Bench

March 13, 2021

W1 Dynamic. First time outside this year to do some standing overhead. No reason to really push the weight on day one. That said, 135 felt heavy. Definitely needs to be practiced to feel "light" again.

Bench Press 90.5k x 12 x 3r
Barbell Press 135 x 4 x 8r
Avr Band Assist Chins EMOM 6 x 5r
Dips 270 x 12/10/8
Hammer Curl 35e x 3 x 10r

W1 Squat

March 12, 2021
Noon

Week 1. Trying my new Spud Gateway Briefs. Running out of time during my lunch hour so I stopped at 242k. Felt good and easy. Like the briefs. Feel no "pop" but there is no hip pain.

Squat w/Iron Z x 171.5/191.5/211.5/222/242k x 1
216.5k x 3
DO Axle SLDL 213/233/233 x 5r
Hyperextensions 5 x 10r
Leg Curl 75 x 3 x 10r

W1 Bench

March 9, 2021
Lunch Hour

Week 1. Going to start running a congugate style of training. Kept my timed breaks fairly short to move through everything in a hour. Little bit of finding my working weights with this volume and rest periods.

Bench Press - 151k x 1r, 136k x 3 - very easy
Incline DB Press 65e x 12/12/10/8/8 90s rests
CS T-Bar Row 90 x 5 x 8r 90s rests
Skullcrushers 30e x 15/15/15/10/10 60s rests
Side Raise 10e 3 x 20r 60s rests

DB Bench

March 3, 2021

DB Bench 100e x 8/8/8/8/12
Dip RP 272 +10# x 11-4-2
Seated Plate Raises (overhead) 25 x 3 x 30r
Seated CS Row RP 220 x 12-6-3
Hammer Curl 47.5 x 4 x 6r

https://www.instagram.com/p/CL-kQ39LFPx/?igshid=tbhy3lqg11xy