W3D3 Back

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.

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

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

80 x 25r - 60 x 10r

80 x 13r - 60 x 7r

80 x 10r - 60 x 5r

80 x 10r - 60 x 5r

https://www.instagram.com/p/Ccy1bzXpoG9/?igshid=YmMyMTA2M2Y=

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

W2D2 Press

April 21, 2022

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

https://www.instagram.com/tv/CcoYZnrox-e/?igshid=YmMyMTA2M2Y=

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

https://www.instagram.com/tv/CcV8hcZolDu/?igshid=YmMyMTA2M2Y=

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

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

One-Handed Dead Hang 253 x 0:20, 0:15, 0:15

https://www.instagram.com/p/CcOyuozJ7_O/?igshid=YmMyMTA2M2Y=

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

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

https://www.instagram.com/p/Cb_VrgXpPK1/?utm_medium=copy_link