The Stimulating Reps

[Hanley]

9/17
Deads (straight bar)
Single @530, then
2x4r@440

Meh. Top single was harder than I'd hoped.

[Hanley]

9/18
Bench:
3x7r@290
2x5@315
2x4@332
2x3@356
2x2@378

^ the hazards of autoregulating the session itself: I couldn't decide between lots of light volume or high intensity work. So....I did all the Intensities (~65-85%)

[Hanley]

9/19
Squats:
3x5@390

Man, these felt hard. They looked plenty fast on film though.

[Hanley]

9/23
Bench
11x7 reps @291

[Hanley]

9/24
Deads:
5@475
2@498
2@540

[Hanley]

9/26

Totally smoked today, so changed up the bench plan. Did light hypertrophy.

Extremely Wide Grip Bench:
4x20 @ 220

[Hanley]

9/28
Squats:
3x5 @400
I just wanted to get to this load for 3x5. Now I can actually program squats. I got 3x5 @425 or 430 8-9 years ago...but that was low bar. These were pretty tough. First set was RPE 8-9. Then they got easier.

[Renascent]

9/28
Squats:
3x5 @400
I just wanted to get to this load for 3x5. Now I can actually program squats. I got 3x5 @425 or 430 8-9 years ago...but that was low bar. These were pretty tough. First set was RPE 8-9. Then they got easier.

Just curious: do you exhale between reps?

[Hanley]

9/28
Squats:
3x5 @400
I just wanted to get to this load for 3x5. Now I can actually program squats. I got 3x5 @425 or 430 8-9 years ago...but that was low bar. These were pretty tough. First set was RPE 8-9. Then they got easier.

Just curious: do you exhale between reps?

I exhale as I approach the top of the squat. For whatever reason, a powerful exhale gives me extra pop when I need it. Gets me a little light-headed though.

[Hanley]

10/1/22

Bench:
5 @ 335
3x4 @ 352

Behind the Neck Press:
5 x 8 reps @ 100 (just aiming for mild shoulder burn)

Pushups: lots

[Hanley]

10/2/22
Deads:
4 @ 530
4x4 reps @ 430

^ was planning on some reverse lunges and hanging leg raises after the deads. FUCK that. I was rekt after that there topset.

[Hanley]

10/2/22
Deads:
4 @ 530
4x4 reps @ 430

^ was planning on some reverse lunges and hanging leg raises after the deads. FUCK that. I was rekt after that there topset.

[Hanley]

10/4
Bench:
3@310
2x3@355
3x2@380

[Hanley]

10/6
Feet Up Bench with Lil Baby Pause
4@265
4@315
4@330
2x4@345

Then 4x15 hanging Leg Raises (using an sling....love this thing)

[Hanley]

10/8
Front Squats
3@265
4x3@315
3@335

^ harder than expected

Bench

308x4,8,4,8,4,8,4,8

...so many reps

[Hanley]

10/9
Buncha Stuff.
Deads:
2x2@475
2@500
5@500

OHP
155x8,8,8,12

Pullups & Hanging Leg Raises

I let the Sheiko AI program for me. Pretty good.
Deads was supposed to be
3 doubles @468. Buuuut. Meh. I modified things.

[Hanley]

10/12
Just Bench
5@315
2x3r @ 360
2x2 @ 387

[Hanley]

10/14
BB Reverse Lunges
100 total reps @155 (15r, 15l, 10r, 10l, 15r, 15l, 10r, 10l

^ fuck that.

3x20 hanging Leg Raises.

[Hanley]

10/15
Heavy Bench
Singles@ 352, 375, 400, 400 again, 420

^ shit was moving really well

[Hanley]

10/16
Snatch Grip Deads
3x6r @ 385

^ hands on sleeves. Forgot how hard these are. My ass is still wrecked from reverse lunges. These sets were unpleasant.

Wide Grip Partial ROM Bench
4x15-20 @220.

Elbow is super pissed after yesterday's heavy work....so just some light hypertrophy.