July 31, 2020
Evening
Too freaking hot. Still on the technical work. Feel malnourished, dehydrated, and weak.
Deadlift 380 x 5 x 3r
Rack Pull 186.5k x 3 x 3r
Shrug 146k x 3 x 10r
Hanging Leg Raises 3 x 10r
Friday, July 31, 2020
Wednesday, July 29, 2020
Bench
July 29, 2020
Before Supper
So freaking hot
DB Bench 115e x 4 x 3r
BB Row 245 x 4 x 8r
BFR Axle Curl 25/35k x 8r 45k x 7r
BFR Reverse Axle Curl 37.5k x 2 x 8r
BFR DB Skullcrushers 40e x 15-15-12
Before Supper
So freaking hot
DB Bench 115e x 4 x 3r
BB Row 245 x 4 x 8r
BFR Axle Curl 25/35k x 8r 45k x 7r
BFR Reverse Axle Curl 37.5k x 2 x 8r
BFR DB Skullcrushers 40e x 15-15-12
Tuesday, July 28, 2020
W1 Squat
July 28, 2020
Before Supper
The beginning of another squat cycle. Too freaking hot.
Front Squat 70/100/121/126/126k x 2r
Squat 133.5k x 6 x 5r
RDL 245 x 2 x 10r
Hanging Leg Raise 3 x 10r
Before Supper
The beginning of another squat cycle. Too freaking hot.
Front Squat 70/100/121/126/126k x 2r
Squat 133.5k x 6 x 5r
RDL 245 x 2 x 10r
Hanging Leg Raise 3 x 10r
Saturday, July 25, 2020
Press & Deads
July 25, 1020
Before Supper
Speed/Technique Deads and press combo day.
Push Press 205/215/225/225/225 x 3r
Deadlift 375 x 5 x 3r
Rack Pull 181.5k 3 x 3r
Shrug 146k 3 x 10r
DO Axle Holds 115k x 0:35/0:30
BFR DB Skullcrushers 40e x 12-12-12
Before Supper
Speed/Technique Deads and press combo day.
Push Press 205/215/225/225/225 x 3r
Deadlift 375 x 5 x 3r
Rack Pull 181.5k 3 x 3r
Shrug 146k 3 x 10r
DO Axle Holds 115k x 0:35/0:30
BFR DB Skullcrushers 40e x 12-12-12
BFR Seated Hammer Curls 40e x 10-10-10
Hanging Leg Raise 3 x 10r
Wednesday, July 22, 2020
Bench
July 22, 2020
Before Supper
DB Bench 115e x 3 x 3r
DB Row 115e x 3 x 8r
EZ Curl 15/35/45/55/60k 5r
Reverse Axle Curl 15/25/30/35/35 x 8r
Superset - 0:30 rest after each SS
BFR DB Skullcrushers 40e x 3 x 12r
BFR Seated Hammer Curls 40e x 3 x 10r
Before Supper
DB Bench 115e x 3 x 3r
DB Row 115e x 3 x 8r
EZ Curl 15/35/45/55/60k 5r
Reverse Axle Curl 15/25/30/35/35 x 8r
Superset - 0:30 rest after each SS
BFR DB Skullcrushers 40e x 3 x 12r
BFR Seated Hammer Curls 40e x 3 x 10r
Tuesday, July 21, 2020
Squat Deload
July 21, 2020
Before Supper
Deload day. Had a great squat peak last week and was surprised by zero DOMS or fatigue but I'd best have a easier day before peaking again.
Squat 150 x 5 x 3r
Hanging Leg Raise 3 x 10r
Before Supper
Deload day. Had a great squat peak last week and was surprised by zero DOMS or fatigue but I'd best have a easier day before peaking again.
Squat 150 x 5 x 3r
Hanging Leg Raise 3 x 10r
Saturday, July 18, 2020
Deads
July 18, 1020
Before Supper
Speed/Technique
Deadlift 370 x 5 x 3r
Rack Pull 168k 3 x 3r
Shrug 141k 3 x 10r
Hanging Leg Raise 3 x 10r
Before Supper
Speed/Technique
Deadlift 370 x 5 x 3r
Rack Pull 168k 3 x 3r
Shrug 141k 3 x 10r
Hanging Leg Raise 3 x 10r
Friday, July 17, 2020
Bench
July 17, 2020
Before Supper
Leaving the back work until tomorrow since I'm doing pulls then.
Before Supper
Leaving the back work until tomorrow since I'm doing pulls then.
DB Bench 105e x 5/5/5/5/10r
EZ Curl 15/35/45/55/57.5/57.5k x 5r
Rev Axle Curl 15/25/30/32.5/32.5k x 8r
BFR Hammer Pressdowns x 30-14-9-7
BFR Hammer Curl x 20-12-10-8
Wednesday, July 15, 2020
Saturday, July 11, 2020
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