shirt bench

up to 365x1 raw

add shirt

455x half

add small foam (~1.5 board)

495x2

585x3

645x2

665x1 (PR)-->felt heavy

standing military

165x6

175x6

185x5+1

slight incline db bench

3x6x100 with pause and explosion

shrugs

315x15

405x15

405x20

squats

worked up to 405x3 loose belt no wraps off the foam box

add briefs, no wraps

545x3 got down to the box

605x3 got to the box

635x3 just above the box

dimel deadlifts

2x15x225

seated cable abs super set with hip outs

3x12

3x20x purple band with 5-10 sec hold at the end

leg press partials for "knee health" super set with hanging ab work

2x20

1x15xBW

1x10x20lbs hanging from feet

feel pretty good, hip work is helping, still need much more to keep them in good position on the ascent of the squat

DE bench

DE bench against short minis
9x3x255 with diff grips

4 board medium grip with fat grip
405x5
455x1
315x10

db front raise with fat grips
2x10x30

tri extension with body
1x20xBW
2x20x45

seated db cleans with fat grips
1x10x30
1x20x30

deads

so this was the first time pulling in gear in some time. did not go as well as i would have hoped. still have a lot of work to do

raw up to 405x3 conventional

raw up to 315x3 sumo

add ACE bottoms

455x1 sumo

495x1 sumo, might be a PR for straps down, but it felt awful and my contact fell out

505x1 conventional. also felt awful, but i think this is due to not being used to the gear or im just a pussy, my hip gave way near lockout then worked again to finish it. did not feel good

455x1 sumo again, still felt slow

removed gear, added deficit step

315x5 conventional

275x5 sumo

405x5 conventional

lat pull downs with small handle

3x10

oly high bar RAWWW squats

315x10

seated rows

3x10

Friday - Shirt Bench with Trevor

Up to 365x1 raw then

405x half rep
455 full range
500x almost death
500x1 much easier
545x2 to a 2 board

DB Bench - 130x5,5 then 105x10
Tris and Seated rows

shirt bench

bench full range raw warm up to 365x1

add shirt

455 for a half rep

2 board

495x2

585x3

655x2

db bench

150x6

130x12

face pulls and tris

squats

raw up to 475x5 raw full range, PR, but the 5th rep was high

add briefs and foam box

545x3

565x3

585x3 this was the easiest set, took a minute to get used to the gear

GMs

135x10

2x10x225

step ups to short box

135x10

185x12

heavy band hamstring curls/shrugs

15,20,20 for curls

315x10

405x15

495x20

abs and hips

10,20 for abs with heavy band

15,45 second holds with light bands

DE bench

mixed it up a little today

normal bench, different grip each set, started max width

5x5x275

standing db military

60x6

70x6

80x6

incline db bench

2x10x100

band pull aparts

2x20

tried to do some barbell tri extensions like scott yard did on the floor

135x8 these suck

JM press

245x8

Deads

455x8 no belt, 500x3, no belt. all conventional
Back Raises - 85x3x8, under chin

deload deads

full range deads, no belt

super sumo: 275x5

sumo: 275x5

conventional: 275x10 with my ass down amazingly enough

bent over rows

2x15x135

high bar, no belt, no wraps, RAWWWWWW ass to grass squats

275x10

BW pullups

2x10

counting the no belt work as abs

Deload Accessory

Standing Military - 135x3x6 ----impressive
Very Wide Lat Pulldown  - 140x3x15  ----all time PR
Dumb shit afterwards, including a tricep machine.

FML.

Last session of this diet mesocycle - Squat

Hi Bar, no belt - 440x4,3
Leg Press SS with Hi Bar squat - 3x10, 8 pl on leg press, 275x5,4,3 on squat

deload bench

finally deloaded the bench correctly

bench off full foam roller

2x10x315 super fast and easy

standing one arm db military

2x20x30

thats it, just helped nick and ryan

deload squat

zerchers to a just at or above parallel foam box

2x5x315

1x10x315 (PR)

box jumps, not sure how tall

2x5

GHR

3x10xBW

hanging leg raises, cable obliques

2x15 for everything

shrugs

2x20x315 double overhand

monster mini hip outs

2x40 no pauses

DE bench

so still just riding out this week, starting with squat day ill go lighter for a bit

DE bench

warmed up to 365x1 close grip

6x3x275

1x2x405 just for fun and because some doood was doing forearms on my bench

standing barbell military

155x8

185x6

seated db cleans

2x15x40

shoulders were super pumped

deads

wasnt clear on how many weeks weve been training and i felt ok so we did some DE type work

bennett bet me dinner that i couldnt clean and jerk 225, so i did and now he owes me food again

full range pulls, we alternated between super wide sumo, sumo, and conventional for singles all within a single set

5 sets of 3 singles

for the super wide and the sumo i used 315 and a belt, for conventional i went 365 and no belt

narrow grip lat pull downs

3x10 working up to the stack

seated GMs, last week of these for a bit. i think they helped a lot though

135x8

275x8

315x8 (PR maybe)

chest supported db rows

80x10

100x10 but it was awkward

standing bent over db rows

100x10

db shrugs

2x20x100

Bench Accessory

Close Grip Incline - 185x5, 210x3, 245x8 (PR), 295x1 (PR)
Wide Parallel Lat Pulls - 190x15, 10, 8
Overhead tri's - 150x3xF
Rockers - 35's x 2xF
CG Parallel Lat Pulls - 180x25 total (gassed)

Waking up at 330 am and flying home from DC....tired.

bench

tailgaited tigers opening day yesterday and was a little hungover today, plus my brothers wedding shower was today and i didnt get to eat much, but i digress

last relatively heavy bench session leading into the deload

slightly closer grip

365x6, PR and i think i couldve squeezed out another rep and definitely 2 or 3 if i were fresh

curl to db military press

2x6x55

incline DB rollers

2x10x45

cable rear delts

2x10

time to deload and get ready

Core work

Core Work without crunches or sit ups

squats

squatted a day early since im coming home tonight. was kinda planning on doing DE type work and squat against bands, but once again we went heavy to finish out this training block.

ME reverse band (lights) squat to foam box

up to 455x3 no wraps

495x3 with light wraps

545x1 light wraps

585x1 with a little stronger wraps

"reverse hyper"

BWx10

3x10x light band

GHR

BWx5

light band x 5, 8, 10

hip outs

3x25 against monster mini with a 5-10 second hold after every 5 reps

standing band abs with two light bands

6 sets of 25 hitting the front and obliques

light work saturday then deload and get ready for some gear work

bench

so i just finished a round of exams and decided to celebrate by going to the beach with some friends. got super sun burnt out under the over cast sky. trained at worlds out that way with carlin and bennett. carlin hit a PR raw 285 and single ply 385 off the 2 board his 3rd time in the shirt and not since october probably. this got me inspired to ditch the plan of DE work

ME full range raw bench

worked up to 445x1 PR by 20 lbs, bit of a grinder but i got it unassisted, pretty happy considering how beat i was from the sun. bennett hit 385 for a PR as well

"DE" bench with a set of chains per side (~40 lbs)

4x5x225 + chains with various grips

standing barbell military

3x8x135 all very explosive and dynamic

super set face pulls with rope tri extensions: these were done with the lat pull down machine and without rest

4x8 for each

very good day all around

deads

did some rack pulling today. form felt better than it has in a long time for these. gotta get my victories where i can

rack pull: pins set 2-3" below the knee for sumo and 6-8" for conventional

triples sumo and conventional to: 315

singles

sumo:up to 495, couldnt move 585

conventional: 495, got 585 to about mid thigh and couldnt lock it out

dropped back to 495

conventional: 495x3

sumo: 405x8

weighted pull ups

4x6x45lbs varying grips

seated GMs

135x8

245x8

275x8

seated cable 1 arm rows

165x10

180x10

done

Sunday - Bench Accessory

Close grip Incline-  200x3, 210x3, 225x10 (PR i think, at least for close grip)
Wide Parallel Lat pull - 180x15,12,8
JMs - 155x9,7,4
Close Parallel Lat Pull - 170x50 (giant set)
Overhead tri ss with BW skulls - 140x12,10 then F, F

ME bench

raw ME 2 board, bennett is out of town so my friend nick was nice enough to come help me out

warm up to 365x1 full range

add 2 board

405x3

435x3

455x1+1 with help

PRs all around

JMs

235x8

255x8 (PR)

medium grip incline barbell

135x10

225x8

seated DB cleans

30x15

40x15

cable tris with bicycle handle

1x20

feel super jacked

squats

not sure what to call it

squat to foam box against 2 light bands

2x5x315

2x3x365

1x3x405 with knee wraps

"reverse hypers"

BWx10

100x3

2x8x80

GHR

BWx8

monster mini x 8

moved footplate closer to pad

BWx8

monster mini x 8

standing band abs super set with hips

3x20x2 light bands

2x30 second holds with monster mini

Ugh

So yeah I'm broken, and now that we're working on my hip/glute in ART, the rest of my body is complaining. Meant to go in and do shoulder rehab, pulls, avoid benching. Didn't quite go that way.


Shoulder shit

BB Bench
225x10
225x8

DB Bench
85x12
100x10
100x7