July 21, 2022
Week 9
Deadlift 405 x 4 x 4r, 460 x 2r, 510 x 2r, 405 x 12
Week 9
Deadlift 405 x 4 x 4r, 460 x 2r, 510 x 2r, 405 x 12
Marching w/Belt Squat 160 x 3 x 0:60
Thursday, July 21, 2022
Tuesday, July 19, 2022
W10 Bench
July 19, 2022
Week 10. Went okay for having a poverty bench.
Shoulder mobility
Bench Press 131/136/141/146/151k x 1
156k x 0.5 - just missed my lockout
154.5k x F - shot my wad on the previous attempt
Monday, July 18, 2022
W1 Squat
July 18, 2022
Week 1. It's a freaking sweatband day. Hot and muggy weekend. I'll leave the back stuff and max bench tomorrow.
SSB Box Squat 143k x 6 x 5r
GHR BW x 3 x 8r
Leg Extensions 75 x 3 x 20r
Week 1. It's a freaking sweatband day. Hot and muggy weekend. I'll leave the back stuff and max bench tomorrow.
SSB Box Squat 143k x 6 x 5r
GHR BW x 3 x 8r
Leg Extensions 75 x 3 x 20r
Thursday, July 14, 2022
W9 Bench
July 14, 2022
Bench Press 135.5k x 4 x 2r
Week 9. I think I'll look at at max next week.
Shoulder Mobility
Bench Press 135.5k x 4 x 2r
CG Bench 100k x 3 x 8r
BB Row 275 x 3 x 8r
EZ Curl 65 x 3 x 20r
Monday, July 11, 2022
W6 Press
June 30, 2022
Week 6. Final press day so I did a little screwing around. My skill at doing a push press has definitely faded. It'll be my main press focus for the rest of the outdoors season. 255 felt pretty good. Within a couple pounds of my tubbiness as well.
Shoulder mobility
Strictish Standing Press 115 x 5, 140 x 4, 165 x 3, 185 x 2, 220 x 1
Push Press 225/225/235/245/255 x 1r
Strictish Press x 185 x 9
Thursday, July 7, 2022
W8 Squat
July 7, 2022. Noon.
Week 8. Stuck with the prescribed weight and reps as deads are hitting me hard.
SSB Box Squat 222k x 6 x 2r
Tuesday, July 5, 2022
W8 Bench
July 5, 2022
Bench Press 126k x 4 x 4r
Week 8. Lost some zazz with yesterdays deads so I did a truncated session.
Shoulder Mobility
Bench Press 126k x 4 x 4r
CG Bench 100k x 3 x 8r
Monday, July 4, 2022
W7 Deads
July 4, 2022
Week 7. Maxing out my squat on Thursday will be a nice way to top off the week hahaha! Fuark my glutes are cooked.
Deadlift 405 x 4 x 4r, 460 x 2r, 510 x 2r, 405 x 12
RDL 345 x 3 x 6r
CS T-Bar Row 90 x 3 x 10r
Week 7. Maxing out my squat on Thursday will be a nice way to top off the week hahaha! Fuark my glutes are cooked.
Deadlift 405 x 4 x 4r, 460 x 2r, 510 x 2r, 405 x 12
RDL 345 x 3 x 6r
CS T-Bar Row 90 x 3 x 10r
Thursday, June 30, 2022
W5 Press
June 30, 2022
Week 5. Forgot to unload the weight after my single at 210. After the second rep I felt like it was a bit heavier feeling than I remembered lol! Lost my balance a bit on my video'd set of dumbbell bench but luckily I recovered. Interesting day in the basement.
Shoulder mobility
Strictish Standing Press 115 x 5, 140 x 4, 165 x 3, 185 x 2, 210 x 1/2, 185 x 8
DB Bench 100e x 10/8/8 - weird day
Wide Grip Pulldowns 100 x 3 x 20r
Incline DB Curl 40e x 3 x 10r
DB Bench 100e x 10/8/8 - weird day
Wide Grip Pulldowns 100 x 3 x 20r
Incline DB Curl 40e x 3 x 10r
Tuesday, June 28, 2022
W7 Squat
June 28, 2022
Week 7. Felt good. Next week is the last week of this cycle. I'll have to see how I feel in regards if I just want to do what's prescribed or to try for a new max which basically everything is as I haven't pushed the box squat before anyways. 250k will be a nice goal though.
SSB Box Squat 176.5k x 5/5/5/5/5/10
Seated Band Leg Curl AVR & MM x 3 x 20r
CS Row 225 x 15/15/25
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