W4 30/20 Dead’s

November 22, 2025

Week 4. Left a bit of room to grow with this deadlift weight. 

Deadlift 30/20 465 x 24r - first and last recorded

EDT Superset 10:00, 8's

Sissy Squat x 40r - holy pump!

Kneeling Cable Crunch 110 x 40r

https://www.instagram.com/p/DRYNwsrD7cA/?igsh=ajk5djZrYmZmOXlh

W4 50/20 Press

November 20, 2025

W4 50/20 press. Pressing went way better than I thought it would. Shoulder was niggly but smartened up after a couple of work sets. It'd be my cleanest run through as well. Retain way more power and stability pausing reps. 

50/20 AD Press 75k x 43r - 36/42/40 previous. Finding a better rep layout. 

Sup Pulldowns 75k x 3 x 10r

EDT Superset 10:00, 5 reppers - hella pump!

Poliquin Pushdowns 75 x 40r - 35r last time

Nautilus Curl 90 x 40r - 35r last time

https://www.instagram.com/p/DRTRZX2ESV6/?igsh=MW1iYTM0anIwc3o4cw==

W4 50/20 Squat

November 18, 2025

Week 4. First time having a stim pre workout in months. Sweaty. 

50/20 Hip Belt Squat 210 x 50r - was getting tough walking back and forth to the machine

EDT Superset - 10:00

GHR x 25r - 22 last week. Repeat and clean up

Standing Cable Crunch 60k x 50r

https://www.instagram.com/p/DRORF7ZEY1D/?igsh=MW1rbmhtbHZjMWIwMg==

W4 50/20 CG Bench

November 16, 2025

Week 4. Stalling on the bench but I think I've got a bit of illness and haven't been eating properly. We'll see what next week brings. 

EDT arms was pretty damned tough to get. Grip gets tough after 100 reps in 10 minutes. 

50/20 CG Bench 100.5k x 46r (41r/46/47r last 3 weeks)

T-Bar Row 105 x 4 x 8r - tough at the end still. Back is super pumped!

EDT Superset - 10:00 5 reppers
Lying DB Ext 40e x 50r
Seated DB Hammer Curl 40e x 50r

https://www.instagram.com/p/DRIdY7XknxX/?igsh=MTc4MW4xenliNXNhYw==

W3 30/20 Dead’s

November 14, 2025

Week 3

Deadlift 30/20 445 x 30r - gonna be tough with the next bump to 465

EDT Superset 10:00, 7's

Sissy Squat x 35r - quads are super freaking pumped! Tough kneeling for the crunches 

Kneeling Cable Crunch 110 x 35r

https://www.instagram.com/p/DRD4ydeEYEx/?igsh=MWV1NTF2MnJtMmR3MQ==

W3 50/20 Press

November 10, 2025

W3 50/20 press. Sucking

50/20 AD Press 75k x 40r - 36/42 previous

Sup Pulldowns 72.5k x 4 x 10r

EDT Superset 10:00, 3 reppers

Poliquin Pushdowns 85 x 27r

Nautilus Curl 110 x 27r

https://www.instagram.com/p/DQ5g9JJEXaM/?igsh=OHFwbnBkdG5vNWho

W3 50/20 Squat

November 8, 2025

Week 3 50/20. Interested to see what I get for DOMS after this. Last week they were pretty spicy but I feel like I'm getting acclimated. 

50/20 Hip Belt Squat 200 x 55r

EDT Superset - 10:00

GHR x 22r - fiddled with the settings and did a couple way too hard sets

Standing Cable Crunch 55k x 50r

https://www.instagram.com/p/DQ0E0XIEmwI/?igsh=emw1d2N0aGYza3o4

W3 50/20 CG Bench

November 6, 2025

Week 3. Started with 5's instead of pushing the sets so hard on my 50/20 work. I think using sets with a 5 rep max is best for this type of training and letting the overall volume work. 

50/20 CG Bench 100.5k x 47r (41r/46r last 2 weeks)

T-Bar Row 105 x 4 x 8r - tough at the end

EDT Superset - 10:00 3 reppers
Lying DB Ext 45e x 30r
Seated DB Hammer Curl 45e x 30r

https://www.instagram.com/p/DQvQ_2FETUu/?igsh=MXBscWw2aWdsNjlvMA==

W2 30/20 Dead’s

November 4, 2025

Week 2. Went with a 30r cap on the dead's. hitting 50 will definitely beat me up too much. Side note, quads are still feeling Friday's squats a bit. 

 

Must be acclimating a tad. Felt easier this week. 

Deadlift 30/20 425 x 33r - triples on 1:30

EDT Superset 10:00, 6's

Sissy Squat x 36r

Kneeling Cable Crunch 100 x 36r

https://www.instagram.com/p/DQqDYeOiWui/?igsh=NG84eXplNTl4azQz

W2 50/20 Press

November 1, 2025

W2 50/20 press.  

50/20 AD Press 75k x 42r - was 36 last week

Sup Pulldowns 70k x 4 x 10r

EDT Superset 10:00, 4 reppers

Poliquin Pushdowns 80 x 32r

Nautilus Curl 100 x 32r

https://www.instagram.com/p/DQiDIk-ktgK/?igsh=Z2NtNmtodTNweHZ5