A little bench action:
• 325 4 singles (20 second Rest)
• 320 closer grip (30 seconds Rest)
• working close grip sets: 3X4 of 275, 280, 285. Back & Lats to finish. • Lat Pulldown from 105 to 225.
• Reverse grip pull downs. 5 sets. • Bench supported Pulldowns. 5 sets.
• facepulls X rope pulldowns 6 supersets.
• Cable rows ran the stack. • tricep tri-set.
Cable Pulldowns X seated dips X tricep extensions
With a Tight back & tight Hammys had Lighten the loads so I could get in some quality squat reps. •Box squats triples:
185, 205, 225, 255, 275 (275 was a little above the limit I could handle without compromising form)
185X3x3 30 second Rest. •4th Bench day:
345 for a struggle single that I can’t explain.
225x18 (AMRAP TO FINISH)
•Incline dumbbell press X 50lb hex press superset:
•6 supersets Machine chest press X side chest press
Deadlifts, Block pulls, & Bench Press.
Sumos: up to 495.
Block pulls: up to 585.
Triples at 315. (My Hammys we’re toast so I dropped the weight quite a bit)
Comp grip Bench:
Singles 5 singles (35 second Rest) of 315. Moved the weight up to 335, for the last two.
280 X 3x3.
230 X 2x10. + Double drop set.
A little banded stretching and foam rolling, then home.
• Back to bench 4xs per week.
340 top single.
325 X5x2 working sets (superset w/ 80lb dumbbell Rows.)
**325 became a bit heavy after 3 sets so I finished with 2 sets of 315.** Last set ended with 20 second rest into 2 singles of 315.
Back off sets of 225.
3x5 feet up close grip. Last set AMRAP & got 8. • Finished with fixed 5 sets of barbell tricep extensions/reverse grip curls/curls. • AMRAP curls running the dumbbell rack from 60lbs down.
• 4 sets of machine curls.
The Longest day ever.
For some reason I missed 370. Came back two minutes later and got 365...
3 doubles of 325.
290 X 3x5.
240 X 3x8.
Finish with 3 singles of 315, pinkies inside the ring X 3 sets of overhead tricep extensions...
The past week + having a heavy day Saturday all caught up to me.
3 singles of each weight (2 paused single + 1 single). Working sets.
325 X 5x3. ~ 1 minute rest.
Acclimation Snatch grip Deadlifts:
135, 225, 315.
275 X 6x3.
Superset Leg extensions X walking Lunges.
📍 Soooo Today, my Lats cramped up... WTF.
Has to be a by product of my sickness.
255x3x8. Closer grip
225x3x8. Close grip.
OHP - 105, 135, 155.
Lat pull downs.
Bench specific lat Pulldowns.
Angled V bar pull downs.
* Paused Front squat triples: 135, 185, 205, 225. * Singles: 255, 275.
* Top single: 300
* Backdown + Drop Sets.
* 3 sets of Hyper set finishers.
Front squat/Kang Squat/Calf Raises/Bulgarian Split Squats.
* Superset Jefferson Deadlifts X weighted hip thrusts
* Superset Snatch pulls X Snatch Grip Deadlifts
* Superset Leg extensions X calf raises * 3 sets 50Lbs Walking Lunges
Ess. Bee. Dee.
Top sets: 365 X 3 paused singles.
Working sets: 315 X3x3 superset with dumbbell Pull throughs & piston kettlebell squats.
Backdown sets: 300. 275. 255. 225. (No rest)
Double pause sets: 185 X3x3 (25 second Rest)
3 supersets 135 Kang Squats X Split Squats. * Deadlifts
135, 185, 225, 275, 315, 365, 405. RDLs: 225 X 3x8. 135 X 3x8.
315x1, 335 X 3 singles (30 second Rest), 315 X 2. Triple drop sets of double paused reps.
Pretty fried from the alcohol the last couple days. When My body gets fried like that my left hamstring, glutes & lower back really get tight. I really have to cut back on my intake after these holidays are completely over.
Light & Quick:
Conventional deficit deadlifts (hook grip):
275x3, 315x3, 365x3.
135x10, 185x10, 225x10, 275x3.
Lat pull downs.
Bench press assist lat pull downs.
Face pulls X rope pulldowns. 🥂 Happy Thanksgiving
Not sure if I’ll get another session in before Thanksgiving so supersets errrrrywhere.
Flat Bench X overhead tricep extencions:
320x3. 340x1. 370x1.
315x5. 315 X 3x2.
Flat Bench X Bent over dumbbell Rows:
285 X 3x4. 225 X 3x7. • 7 supersets Machine Flys X Incline Chest Press.
• 8 supersets Bench assisted lat pull downs X Fixed barbell curls.
Paused Front squats up to 305 to warm up.
225x3, 315x3, 365, 405 (5 count pause).
Back down paused Squats (no rest):
380, 350, 315x3.
Anderson squats :
315 X 3x3. (30 second Rest). Deadlifts.
2 inch Block Pull:
495, 545 X 2x1 ( @vivs_daza distracted me on the 2nd one by smiling at me mid rep LOL )
435 X 3x2.
225 X 3x8.
Stiff leg sumos:
135 X 2x12.
Leg extensions X walking lunges X calf raises to finish. 🙋🏾♂️
** Disregard the Swamp ass**
alone with my thoughts in a park full of people.