Will be starting on Monday May 27th
6’ 199lbs
Squat 500
Bench 375 TNG 350 Paused
Deadlift 635
4x per week 3 lifts per day.
Monday May 27th
Comp squat -
455lbsx1 @ RPE 8
365lbs 5x5
Comp OHP -
195lbsx1 @RPE 8
165lbs 5x5
Pendlay row -
185x8, 205x8, 225x8, 205x8
ACCESSORY
Hammer curls 30lbs 4x10
First OHP single in months felt harder than expected but should increase quickly.
Tuesday May 28th
Comp deadlift -
600lbsx1 @ RPE 8.5
440lbs 5x5
Comp Bench -
325lbsx1 @ RPE 8
265lbs 5x5
Beltless squat -
315x4, 345x4, 365x4, 315x4
Deadlift felt strong as hell today but squats were very difficult due to DOMS from yesterday. Deadlift also tired me out so couldn’t quite get to the 345lb bench single I had planned.
Friday May 31st
CG bench press -
280x4, 290x4, 300x4, 285x4
Tempo squat (2/0/2) -
225x8, 245x8, 245x8, 245x8
Lat pulldown -
Skipped due to time constrains.
Saturday June 1st
Rack pull -
495x4, 515x4, 515x4, 475x4
CG incline bench press -
165x10, 180x10, 190x10, 175x10
Leg Press -
5 platesx10, 5 plates+25x10, 5 plates+25x10, 5 plates x10
Accessories -
Hammer curls 30lbs 4x10
Felt weak the last two days, barely hit any of the weights I wanted to. Probably just stress from a busy work week.
Monday June 3rd- Friday June 7th
MONDAY -
Squat - 460lbsx1, 355lbs 5x5
Pause bench - 335lbsx1, 265lbs 5x5
Pendlay row - 185lbs 3x10
TUESDAY -
Comp deadlift - 570lbsx1, 425lbs 5x5
Comp OHP - 200lbsx1, 165lbs 5x5
Tempo squat (3/0/0)- 225lbsx8, 245lbsx8, 245lbsx8, 225lbsx8
THURSDAY -
Close grip bench - 295lbsx4, 305lbsx4, 315lbsx4**(PR)**, 295lbsx4
Beltless squat - 355lbsx4, 380lbsx4, 405lbsx4**(PR),** 370lbsx4
Lat pulldown - skipped cause i’m useless
FRIDAY -
Rack pull - 495lbsx4, 515lbsx4, 515lbsx4, 475lbsx4, 475lbsx4
Close grip incline bench - 175lbsx10, 185lbsx5, 195lbsx5, 185lbsx10, 175lbsx10
Stiff leg deadlift - 275lbs 3x10