April 28, 2022
W3D3. Funny how a couple hundred reps leads to a pump. Knocks a lot of weight off of the later exercises too boot.
Avr Band Assisted Pull-ups x 50r in 7 sets
CS Row 125 x 4 x 25r
Trap bar Shrug 85k x 5 x 20r - full stretch & 3ct
DB Row 100e x 20r
Pulldowns 175 x 2 x 6r, 100 x 2 x 12r - this is also what I did last time. I forgot to amend the weight.
Thursday, April 28, 2022
Tuesday, April 26, 2022
W3D2 Squat/Deads
April 26, 2022
W3D2. Tapering.
Box SSB Squat CAT 186.5k x 1, 163k x 3r, 141k x 5r
Deadlift CAT 365/395/445 x 3, 370 x 3 x 3r
Bulgarian Split Squat 1:00 rests 50# x 3 x 10r
W3D2. Tapering.
Box SSB Squat CAT 186.5k x 1, 163k x 3r, 141k x 5r
Deadlift CAT 365/395/445 x 3, 370 x 3 x 3r
Bulgarian Split Squat 1:00 rests 50# x 3 x 10r
Monday, April 25, 2022
W3D1 Bench
April 25, 2022
W3D1. Fatigue singles. Tried to use my Beast unit for tracking bar speed today. Nope. Stupid thing isn't holding a charge. I "think" my bar speed has improved a tad though. I was wrong. Plugged my vids into the Iron Path app.
Bench Press Bench Press CAT 98.5k x 5 x 8r, 105.5/111.5/118/125/131.5k x 1r - final was vel: 0.47, Acc: 2.78
Fixed Elbow Pulldowns 250 x 2 x 6r, 150 x 2 x 12r
Skullcrushers 60 x 4 x 20r - up the weight
Nautilus Dropset Curl - 8 opportunities to hit failure
Fixed Elbow Pulldowns 250 x 2 x 6r, 150 x 2 x 12r
Skullcrushers 60 x 4 x 20r - up the weight
Nautilus Dropset Curl - 8 opportunities to hit failure
80 x 25r - 60 x 10r
80 x 13r - 60 x 7r
80 x 10r - 60 x 5r
80 x 10r - 60 x 5r
Friday, April 22, 2022
W2D3 Squat
April 22, 2022
W2D3. BBII fatigue singles. Lunch hour.
SSB Box Squat CAT
163k x 3 x 3r
141k x 3 x 5r
171.5/186.5/201.5/211.5k x 1
BB Row 255 x 3 x 8r
Leg Curl 50 x 4 x 20r
W2D3. BBII fatigue singles. Lunch hour.
SSB Box Squat CAT
163k x 3 x 3r
141k x 3 x 5r
171.5/186.5/201.5/211.5k x 1
BB Row 255 x 3 x 8r
Leg Curl 50 x 4 x 20r
Thursday, April 21, 2022
W2D2 Press
April 21, 2022
Standing Press 95 x 5, 115 x 4, 135 x 3, 155 x 2, 190x 1, 165 x 12r
Dip w/Avr Band x 4 x 20r
Nautilus Curl Dropsets
W2D2. Second day outside. Freaking chilly. On the curls I was really emphasizing a deep loaded stretch. Holy crap!
Standing Press 95 x 5, 115 x 4, 135 x 3, 155 x 2, 190x 1, 165 x 12r
Dip w/Avr Band x 4 x 20r
Nautilus Curl Dropsets
80 x 25r - 40 x 15r
80 x 10r - 50 x 7r
80 x 9r - 50 x 9r
Thursday, April 14, 2022
W1D3 Press
April 14, 2022
W1D3. Upped the weights a smidge. Lifting with a stress headache sucks as well. Curls were all pretty strict up to the 145.
DB Incline Press 350 65e x 23-10-9 (42)
EZ Skullcrushers 60 x 4 x 20r
EZ Curl x 85/105 x 3r, 125/135 x 1r, 145 x 2r
Tuesday, April 12, 2022
W1D2 Squat/Deads
April 12, 2022
W1D2. Girlfriend called me out on soft knees with my last deads session so I cleaned that up.
CAT SSB Box Squat
CAT 139k x 5 x 5r, 174.5/186.5/209.5k x 1r
Deadlift CAT
365/395/445 x 3r, 370x 3 x 3r
Bulgarian Split Squat 1:00 rests 25e x 5 x 10r
W1D2. Girlfriend called me out on soft knees with my last deads session so I cleaned that up.
CAT SSB Box Squat
CAT 139k x 5 x 5r, 174.5/186.5/209.5k x 1r
Deadlift CAT
365/395/445 x 3r, 370x 3 x 3r
Bulgarian Split Squat 1:00 rests 25e x 5 x 10r
Monday, April 11, 2022
W1D1 Bench - 3rd Run
April 11, 2022
W1D1 third run. Playing with the weight on the incline pressing. I think I can play with the pause and stretch with the 6 rep sets for a couple more weeks but the 12 rep will take some more tinkering.
Bench Press CAT 98.5k x 5 x 8r, 105.5/111.5/118/125/131.5k x 1r
30' Incline DB Press 85e x 2 x 6r, 45e/50e x 12r
Barbell Row 255 x 3 x 8r
30' Incline DB Press 85e x 2 x 6r, 45e/50e x 12r
Barbell Row 255 x 3 x 8r
One-Handed Dead Hang 253 x 0:20, 0:15, 0:15
Thursday, April 7, 2022
W3D3 Back
April 7, 2022
W3D3. Damn bodybuilding stuff. Letting the scapula slide around, stretch and contract as much as possible. Timed rests.
Avr Band Assisted Pull-ups x 10 x 5r
CS Row 125 x 4 x 25r
Trap bar Shrug 85k x 5 x 20r - full stretch & 3ct
DB Row 100e x 20r
Pulldowns 250 x 2 x 6r, 125 x 2 x 12r
W3D3. Damn bodybuilding stuff. Letting the scapula slide around, stretch and contract as much as possible. Timed rests.
Avr Band Assisted Pull-ups x 10 x 5r
CS Row 125 x 4 x 25r
Trap bar Shrug 85k x 5 x 20r - full stretch & 3ct
DB Row 100e x 20r
Pulldowns 250 x 2 x 6r, 125 x 2 x 12r
Tuesday, April 5, 2022
W3D2 Squat/Deads
April 5, 2022
W3D2. Tapering. No belt for giggles. Trying the split squats to see how my knee does. So far, so good.
Box SSB Squat CAT 186.5k x 1, 163k x 3r, 141k x 5r
Deadlift CAT 365/395/445 x 3, 370 x 3 x 3r
Bulgarian Split Squat 1:00 rests 5 x 10r
Deadlift CAT 365/395/445 x 3, 370 x 3 x 3r
Bulgarian Split Squat 1:00 rests 5 x 10r
Monday, April 4, 2022
W3D1 Bench
April 4, 2022
W3D1. Much cleaner and faster benching today. Felt heavy but moved quick. I'm going to start putting my Beast bar speed transmitter on in the future.
Bench Press Bench Press CAT 98.5k x 5 x 8r, 105.5/111.5/118/125/131.5k x 1r
Fixed Elbow Pulldowns 250 x 2 x 6r, 125 x 2 x 12r
Skullcrushers 55 x 4 x 20r
Poundstone Curl x 80r - inching back to 100+ Video on YouTube for posterity.
Fixed Elbow Pulldowns 250 x 2 x 6r, 125 x 2 x 12r
Skullcrushers 55 x 4 x 20r
Poundstone Curl x 80r - inching back to 100+ Video on YouTube for posterity.
Friday, April 1, 2022
W2D3 Squat
April 1, 2022
W2D3. BBII fatigue singles
SSB Box Squat CAT
SSB Box Squat CAT
163k x 3 x 3r
141k x 3 x 5r
171.5/186.5/201.5/211.5k x 1
BB Row 245 x 8, 255 x 2 x 8r
Leg Curl 50 x 4 x 20r
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