Rack Pulls, high (due to gym equipment)
335x4 @7
355x4 @8
375x4 @9
355x4 @9
355x4 @9.5
Close Grip Bench Press
200x4 @7
210x4 @7.5
225x4 @9
220x4 @9
220x4 @9.5
Leg Press
x10 @7
x10 @8
x10 @9
x10 @9
BW 197
Another pretty good day.
GPP:
NG chinups x7min (42 total)
Abs x7min
Fan Bike x25min
BW: 195
Squat, comp
395x1 @9
310x5x5
Bench Press, comp
245x1 @8
195x5x5
Barbell Row
185x10 @8
195x10 @9
195x10 @9
I was traveling this weekend and at a new gym. It had the equipment I needed, but the squat racks were a little unnerving; very small and shaky. I am very happy with the bench and really believe these next few weeks and are going to go well.
Deadlift, comp
385x1 @9
310x5x5
Press, comp
165x1 @8
130x5x5
303 Tempo Squats
165x10 @7
175x10 @8
185x10 @9
185x10 @9
BW: 198
I am really letting my frustration with my deadlift dictate my jumps rather than RPE. I had this same problem during The Bridge and really need to pull it back. “It is not about the weight, it is about accumulating the appropriate volume at the appropriate intensities.”
Squat, beltless
325x4 @7
340x4 @8.5
350x4 @9
335x4 @9
335x4 @9
SlingShot Bench
245x4 @7
260x4 @8
275x4 @9
275x4 @9.5
255x4 @8.5
Close Grip Incline Press
120x10 @7
130x10 @8
140x10 @9
140x10 @9
BW 196
Just bought my ticket to go to the BBM Seminar in Pennsylvania! This will be the first seminar or related thing I’ve ever been to and I’m very much looking forward to it.
Rack Pulls, high
335x4 @7
355x4 @8
375x4 @9
355x4 @9
355x4 @9
Close Grip Bench Press
210x4 @7
220x4 @8
230x4 @8.5 PR
235x4 @9 PR
225x4 @9
220x4 @9
Leg Press
x10 @7
x10 @8
x10 @9
x10 @9
BW 196
GPP:
NG Chinups x7min (40 total)
Abs x7min
Fan Bike x25min
BW: 196
Squat, comp
385x1 @8.5
315x4x5
Bench Press, comp
245x1 @8
205x4x5
Barbell Row
180x10 @7
190x10 @8
200x10 @9
200x10 @9
BW 196
Deadlift, comp
360x1 @8
300x4x5
Press, comp
170x1 @8
140x4x5
303 Tempo Squats
175x10 @8
185x10 @9
185x10 @9
BW 199
Went into the gym with the goal of hitting an @8 and not a specific weight today. I wish it was a little heavier, but it moved fast, my form felt great, and I’m overall pleased.
GPP:
Pullups x7min (38 total)
Planks x7min
Fan Bike x30min
BW: 198
Squat, beltless
315x4 @7
335x4 @8
350x4 @9
340x4 @9
340x4 @9
SlingShot Bench
250x4 @7
265x4 @8
280x3 @10
255x4 @9
Close Grip Incline Press
125x10 @7
135x10 @8
145x10 @9
145x10 @9
BW 198
I’m really sure what happened with the slingshot bench today. It felt really good until that top set.
Rack Pulls, high
340x4 @7
360x4 @8
380x4 @9
360x4 @9
350x4 @9
Close Grip Bench Press
215x4 @8
225x4 @9
225x4 @9.5
215x4 @9
Leg Press
x10 @7
x10 @8
x10 @9
x10 @9
BW 198
GPP:
Chinups x8min (43)
Abs x8min
Fan Bike 20sec sprint every 2min x14min
BW: 198
Squat, comp
385x1 @9 (missgrove)
310x4x5
Bench Press, comp
240x1 @8
195x4x5
Barbell Row
180x10 @7
190x10 @8
200x10 @9
190x10 @9
BW 198
Deadlift, comp
365x1 @8
300x4x5
Press, comp
170x1 @8
140x54x5
303 Tempo Squats
175x10 @7
185x10 @8
195x10 @9
195x10 @9
BW: 198
GPP:
Pullups x8min (40 total)
Planks x8min
Fan Bike x30min
BW: 197
Squat, beltless
335x4 @7
345x4 @8
355x4 @9 PR
340x4 @9
340x4 @9
SlingShot Bench
245x4 @6.5
265x4 @8
280x4 @9.5 (losted tightness on rep 2)
265x4 @9
265x4 @9
Close Grip Incline Press
130x10 @7
140x10 @8
150x10 @9
150x10 @9
BW 197
Rack Pulls, high
345x4 @7
365x4 @8
385x4 @9
365x4 @9
365x4 @9
Close Grip Bench Press
210x4 @6.5
225x4 @8.5
240x4 @9 PR
230x4 @9
225x4 @9
Leg Press
x10 @7
x10 @8
x10 @9
x10 @9
BW 197
GPP:
Chinups x8min (44)
Abs x8min
Fan Bike 20sec sprint every 2min x14min
BW: 198
Squat, comp
375x1 @8
315x4x2
Bench Press, comp
245x1 @8
210x4x2
3ct Pause Bench
125x8 @6.5
140x8 @7.5
155x8 @9
BW 197