I lift and try to compete. Lineman by trade so sometimes power outages provide unexpectated deloads for me.
181225
SQUAT w/ belt
355x5@7, 365x5@8, 375x5@9
1-CT PAUSE BENCH
225x5@7, 235x5@8, 245x5@9
PENDLAY ROW
175x10, 195x10, 205x10
BB Curls 5x6-12
Felt great! Squat is high bar, bench is down a bit due to some shoulder issue, but its clearing up. Did the rowing no straps.
181226
DEAD w/ belt
425x5@7, 440x5@8, 460x5@9 (I’m sure this is a pr set of 5 for me)
CGBP w/ 1-CT PAUSE
225x4@7, 235x4@8, 255x4@9 (PR set of 4?)
Belt Squat
225x10, 275x10, 295x10@9
AB WHEEL 3X6
PUSHDOWNS 120x12, 12, 9, 9, 8
kick off the 12 week cycle with two PRs
181228 bw273
SQUAT NO BELT NO SLEEVES
135x4, 225x4, 275x4
295x4@6.5
315x4@7
335x4@8
365x4@9.5
1-ct PAUSE SLINGSHOT BENCH
225X4
245X4@6
275X4@7
295X4@8
315X4@9.5
CLOSE GRIP INCLINE
135x10@7
145x10@7
155x10@8
165x10@9
BARBELL GOOD MORNING NO BELT
95x10
115x10
135x10
Pulldowns and Hammer Curls to finish.
GREAT session. I’m contracting the 12 week strength template to three days a week. So the good morning takes place of Supp 1 and 2 deadlift. But honestly I might just end up doing rack pulls third on this day. I will however move all the small Gpp stuff to it’s own day. Just to shorten training time.
181230
SQUAT w/ BELT 415X1@8, 335X5X5
1-CT BENCH 275x1@8.5, 225x5x5
PENDLAY ROW no straps 185x10, 205x10, 225x10@9, 215x10
awesome day
181231
DEAD w/ BELT 475x1@8, 385x5x5
CGBP 225x4, 235x4, 245x4@9, 230x4x3
BELT SQUAT 265x10, 285x10@8, 305x10@9, 285x10
noticeable down tick on deads, but listened to the rpe anyway. I planned to pull 505@8 but eh we will build to that over the next few weeks.
190103 bw272
SQUAT NO BELT 335x4, 350x4, 360x4@9PR, 340x4x3
PAUSE SLINGSHOT 285x4, 295x4, 305x4@9PR, 295x4x3
BLOCK PULL, MID SHIN, NO BELT 375x4, 405x4, 425x4@9, 405x4x3
CG INCLINE 135x13+5+5+4
good session, moved real quick but short on time so I myo repped my cg incline.
190105 bw270
squat w/ belt 420x1@8, 345x5x5
1-ct pause bench 275x1@8, 230x5x5
pendlay row 205x10, 215x10, 230x10@9, 220x10
little longer session than planned due to talking between sets. But I was trying to convince a gym buddy about the bbm pain model but he just looked at me like I had three heads. Still hit three PRs tho.