Deadlift, beltless
370x1 @8
315x4x2
Press, beltless
165x1 @8
140x4x2
530 Tempo Squats
180x8 @7
195x8 @8
210x8 @9
BW: 197
I left my belt at home so everything was beltless.
GPP:
Pullups x9min (50 total)
Planks x9min
Fan Bike x30min
BW: 197
530 Tempo Squats
265x1 @8
250x4 @8
Floor Press
235x1 @8
220x4 @8.5
Close Grip Incline Press
135x8 @6
145x8 @7
155x8 @8
BW: 195
2ct Pause Deadlift
350x1 @8
330x4 @9
TnG Bench Press
245x1 @8
230x4 @9
Straight-Leg Deadlift
265x8 @8
280x8 @9
BW: 197
GPP:
Chinups x9min (50)
Abs x8min
Fan Bike 20sec sprint every 2min x14min
BW: 195
Squat, comp
375x1 @8
325x4x4
Bench Press, comp
245x1 @8
210x4x4
3ct Pause Bench Press
160x8 @8
160x8 @8
160x8 @8
BW: 195
6/18/18
Deadlift, comp
375x1 @8
320x4x4
Press, comp
170x1 @8
145x4x4
Squat, beltless
275x8 @8
285x8 @9
275x8 @8
BW: 195
6/20/18
Pullups x9min (46 total)
Planks x9min
Fan Bike x20min
BW: 195
6/21/18
2ct Pause Squat
335x1 @8.5
320x3 @9
310x3 @9
310x3 @9
Floor Press
250x1 @8
240x3 @8.5
240x3 @8
245x3 @9
Press, beltless
125x8 @8
125x8 @8
125x8 @9
BW: 197
6/22/18
2ct Pause Deadlift
355x1 @8
345x3 @9.5
335x3 @9
325x3 @9
TnG Bench Press
250x1 @8
240x3 @8.5 PR
245x3 @9 PR
245x3 @9
Straight-Leg Deadlift
275x8 @8
275x8 @8.5
275x8 @9
BW: 197
My bench press felt amazing today. That was only the 3rd time I have ever pressed 250 and it moved very fast. Luckily no one else was in the gym to spot me or I may have tried for 275.
6/23/18
GPP:
Chinups x9min (50)
Abs x9min
Fan Bike 20sec sprint every 2min x14min
BW: 197
Squat, comp
385x1 @8
330x4x4
Bench Press, comp
255x1 @8
215x4x4
2ct Pause Bench Press
185x8 @7.5
195x8 @9
185x8 @8
BW: 195
I am feeling very good about my bench press right now. I am really hoping to hit 300 llbs by the end of this program.
Deadlift, comp
380x1 @9
315x4x2
325x4x2
Press, comp
175x1 @8
150x4x4
Squats, beltless
285x8 @7.5
285x8 @7.5
285x8 @8
BW: 196
I’m not sure I was fully mentally ready for the deadlift single. The back-off sets were some of the fastest reps I’ve ever pulled at that weight and the rest of the workout went very well.
GPP:
Pullups x8min (43 total)
Planks x8min
Fan Bike x30min
BW: 197
6/28/18
2ct Pause Squat
315x1 @8
305x3 @9
305x3 @9
305x3 @9
Floor Press
245x1 @8
235x3 @9
225x3 @8.5
225x3 @8
Press, beltless
130x8 @8
130x8 @9
125x8 @8
BW: 197
2ct Pause Deadlift
360x1 @8
350x3 @9
340x3 @9
340x3 @9.5
TnG Bench Press
260x1 @8
250x3 @9.5 PR
245x3 @9
245x3 @9
Straight-Leg Deadlift
275x8 @8
275x8 @8.5
265x8 @8
BW: 197
Saturday 6/30/18
GPP:
Chinups x8min (46)
Abs x8min
Fan Bike 20sec sprint every 2min x14min
BW: 197
Squat, comp
385x1 @8
405x1 @9
350x4 @8
350x4 @8.5
345x4@9
Bench Press, comp
245x1 @8
260x1 @9
225x4 @8
225x4 @8.5
215x4 @8
2ct Pause Bench Press
185x8 @8
185x8 @8
185x8 @8
BW: forgot
The squats felt pretty good today and looking at the video I would have rated the 405 an 8.5. My bench was not feeling too good and once I switched to the 2ct pauses, I realized that I was touching about 2 inches high on my chest.
7/16
Deadlift, comp
375x1
390x1
360x3
345x3x2
Press, comp
185x1
195x1*
175x3*
160x3x2
Press, beltless
125x5
135x5
145x5x3
BW: 194
*This would have been a bodyweight press, but on video review i unlocked my knees during the “bounce.”
**promptly got a charley horse in my right quad and almost bilaterally with the weight over my head while trying to be strict about keeping my knees locked.
7/17
1ct Pause Bench Press
255x1
255x2
240x2x2
BW: 193
There was an emergency at home so I needed to leave. I’ll finish up tomorrow afternoon.
7/18
Pin Squats
340x1
330x2x3
Barbell Row
215x5
225x5
235x5x3
BW: 191
And there is the rest of yesterday’s training.
7/20
Squat, comp
395x1
410x1
380x3 PR
365x3x2
Bench Press, TnG
260x1
275x1 PR
250x3
240x3
235x3
2in Deficit Deadlift
350x1, hook grip
350x2
330x2x2
BW: 193
I am very excited about the bench press PR. Also, I spent the day with weightlifting videos playing while I was studying so I decided to try the hook grip today rather than straps.