10/22/19
Deadlift w/belt
520x1
465x5
410x5x4
3ct pause bench
230x6
245x6
250x6x3
leg press
445x10
465x10
485x10
465x10
cable row
15x4
tricep press down
20x3
Body levers
5x3
10/23/19
30min LISS on airdyne
10/24/19
beltless squat
365x4
380x4
395x4
375x4x3
slingshot bench
315x4
335x4
365x4
330x4x3
incline bench
165x10x4
pull-ups
10 reps x4
10/25/19
Mid shin block pulls
415x4
435x4
455x4
425x4x3
CG bench
275x4
300x4
315x4
290x4x2
DB bulgarian spilt squat
60sx10x4
EZ bar curls
12-15 reps x3
DB skull crusher
12-15 reps x3
Standing ab wheel
3 reps x 5 sets
10/27/19
Squat w/ belt
475x1
425x5
375x5x4
Comp bench
315x1
280x4
255x4x5
Overhead press
115x10
125x10
135x10
120x10
Weighted chinsa
+35lbs x 8reps x3
10/28/19
Deadlift w/ belt
515x1
455x5
415x5x4
3ct pause bench
230x6
245x6
260x6x3
leg press
445x10
465x10
485x10
465x10
cable row
15reps x4
tricep pressdown
20reps x3
body lever
7reps x 3
10/30/19
currently out of town for a wedding training at a random 24 hour fitness type gym. The squat rack is weird but everything else was alright.
beltless squat
345x4
360x4
375x4
355x4x3
note: this squat rack is difficult to unrack from. Being conservative with the weights because of it.
Slingshot bench
300x4
315x4
330x4
315x4x3
incline bench
165x10
175x10
185x10
175x10
pull ups
10 reps x 4
standing ab wheel
3 reps x 5
11/1/19
close grip bench
275x4
290x4
275x4x4
note: this barbell May have been heavier than 45lbs.
beltless deadlift
365x4
385x4
405x4x3
365x4
db hammer curls
12-15x4
db skull crushers
12-15x4
pistol squats
+60lbsx3x3
11/4/19
squat w/belt
480x1
440x5
375x5x4
bench
315x1
280x5
260x4x5
press
120x10
130x10
140x10
135x10
weighted chins
+35lbsx8x4
11/5/19
Sumo deadlift w/ belt
500x1
445x5
405x5x4
note: I’ve been loathing my deadlift sessions lately so I decided to give sumo a try to keep it fresh. I was pleasantly surprised with how good it felt.
feet up bench
235x6
245x6
255x6x3
leg press
450x10
470x10
490x10
470x10
seated cable row
15 repsx4
tricep press down
20reps x 3
body levers
7reps x3
11/6/19
30 min Liss on bike
11/7/19
beltless pause squat
315x4
330x4
345x4
330x4x3
slingshot bench
315x4
330x4
345x4
325x4x3
incline bench
185x10
175x10x3
pull ups
10 reps x 5
Beltless sumo deadlift
375x4
390x4
405x4
385x4
TnG bench
295x4
315x4
325x4
300x4x3
SLDL
worked up to 300x10
Hammer curls
12-15x4
DB skull crushers
12-15x4
Hanging leg raises
8 reps x 3
11/12/19
30min LISS on bike
11/11/19
squat w/belt
480x1
450x5 (overshot planned RPE for a little PR)
365x5x4
1ct pause bench
335x1
295x4
255x4x5
Incline bench
185x8
195x8
205x8
weighted pull-ups
+25lbsx6x3
11/12/19
sumo deadlift with belt
515x1
450x5
405x5x4
feet up bench
205x6
215x6
225x6x3
hack squat
240x8
255x8
270x8
one arm cable row
12-15 reps x 3
Tricep press down
12-15 reps x 2
V-ups
15-20 reps x 3
11/13/19
30 min Liss on bike
11/14/19
beltless pause squat
415x1
380x4
360x4x4
bench against bands
290x1
270x4
245x4x4
overhead press
135x8
140x8
145x8
chin ups
12-15 reps x 4 sets
11/15/19
pause beltless sumo deadlift
405x1
380x4
355x4x4
TNG bench
335x1
315x4
285x4x4
SLDL
300x8
315x8
330x8
EZ bar curl
12-15 reps x 3
Overhead tricep extention
12-15 reps x 3
Hangling leg raises
10 reps x 3
11/16/19
30min LISS on incline treadmill
11/18/19
Much needed low stress week
Squat with belt
465x1
385x8
Comp bench
315x1
255x8
overhead press
135x8
140x8
145x8
Weighted pull-ups
+25 lbs x6x3
Ring Fall-outs
8 reps x 2
11/19/19
Sumo deadlift w/belt
545x1
445x8
Feet up bench press
225x5
235x5
245x5
beltless HBBS
315x5
330x5
340x5
cable row
10-12 reps x 3
tricep pressdown
10-12 reps x 2
GHR side raises
8-12 x 2
11/20/19
30min LISS on incline treadmill
11/21/19
beltless pause squat
475x1 (40lbs PR)
435x3
TnG bench
315x1
295x3
Incline bench
185x8
195x8
200x8
chin-ups
12 reps x 4
11/22/19
Pause sumo deadlift
425x1
405x3
SLDL
315x8
330x8
340x8
Slingshot bench
330x1
313x3
Note: Annoying shoulder pain has been coming back
ez bar curls
10-12reps x 3
ez bar skull crusher
10-12reps x 3
10 reps x 3 hanging leg lift
11/23/19
30min LISS on Bike
11/25/19
Squat w/ belt
520x1 (20lbs pr)
465x3 (miss loaded the bar)
405x4x3
Comp Bench
315x1
285x4
255x4x3
Overhead press
135x8x5
Weighted pull-up
+25lbs x 6 x 5