My conjugal visit

[Hamburgerfan]

ME upper
fat bar bench press
1x5 @ 165
1x3 @ 195
1x2 @ 225
1x1 @ 265
1x1 @ 295
1x1 @ 315
1x1 @ 335
1x1 @ 350
2x5 @ 245

JM press
2x7 @ 135
2x7 @ 145
2x7 @ 155

seated overhead band extension
3x20 @ blue mini band

football bar row
3x12 @ 155

DB side raise
3x20 @ 20s

ez bar curl
2x15 @ 65

[Hamburgerfan]

DE upper

warmup - 10m
forward sled drags @ 125
band tricep pushdowns @ purple mini
band face pulls @ purple mini

bench press
6x6 @ 255

DB incline press - palms in
2x20 @ 45s

ez bar tricep extension
6x10 @ 85

meadows row
3x15 @ 95 - L/R

DB side raise
4x15 @ 20s

bamboo bar curls
3x15 @ 40

[Hamburgerfan]

ME lower

warmup - 10m
forward sled drag @ 125
conventional deadlifts @ 135

snatch grip deadlift
1x3 @ 135
1x3 @ 225
1x3 @ 315
1x3 @ 405
1x1 @ 450
1x1 @ 480
1x1 @ 510
1x1 @ 540

cambered bar good morning
3x10 @ 265

GHR situps w/ medicine ball
3x20 @ 20

seated band leg curl
3x25 @ blue light band

[Hamburgerfan]

ME upper

warmup - 10m
band face pulls @ purple mini
band tricep pushdowns @ purple mini
GHR situps



low incline press
1x3 @ 45
1x3 @ 75
1x3 @ 105
1x3 @ 135
1x3 @ 165
1x3 @ 195
1x1 @ 225
1x1 @ 240
1x1 @ 255
1x1 @ 270
1x1 @ 280
1x1 @ 290

roll back floor press
3x10 @ 145

close grip lat pulldown
4x12 @ 180

rear delt cable fly
4x15 @ 2 - each side

hammer curl
1x10 @ 30s
1x10 @ 35s
1x10 @ 40s

[Hamburgerfan]

On friday

DE lower
cambered bar box squat w/ blue strong bands & 35# chain weight
5x5 @ 295

sumo deadlift w/ purple minis
5x4 @ 295

GHR
3x20 @ BW

hanging knee raise
4x12 @ BW

reverse hyper
3x15 @ 295

Felt extremely tired and shitty on this day. skipped the general warmup and avoided heavy assistance work.

[Hamburgerfan]

today

DE upper
warmup - 5m
band pushdowns @ purple mini
band face pulls @ purple mini
DB shoulder raises @ 5s



bench
8x8 @ 215 - this was challenging. kept the rests short and had a massive tricep pump by the end. Luckily my neck started to bleed right before the last set so I got to rest an extra 30 seconds while I cleaned it up.

DB flat bench
2x20 @ 50s

ez bar tricep extension
6x10 @ 95

meadows row
3x15 @ 105

DB side raise
4x15 @ 25s

football bar curl
2x15 @ 55

[Hamburgerfan]

monday
warmup 5m
reverse hyper @ 90
standing abs @ 10
bodyweight squats

SSB squat
1x3 @ 45
1x3 @ 135
1x3 @ 225
1x3 @ 315
1x3 @ 365
1x1 @ 405
1x1 @ 450
1x1 @ 475
1x1 @ 500
1x1 @ 510

cambered bar good morning
3x10 @ 285

GHR situps w/ weight
3x20 @ 35

reverse hyper leg curl
1x20 @ 90
1x20 @ 115
2x20 @ 140

[Hamburgerfan]

today

warmup 5m
band pushdowns
band face pulls
sled rows

close grip bench press
1x3 @ 45
1x3 @ 95
1x3 @ 135
1x3 @ 165
1x3 @ 195
1x3 @ 225
1x1 @ 255
1x1 @ 285
1x1 @ 300
1x1 @ 315
1x1 @ 330
1x1 @ 340
1x0 @ 350

rollback floor press
1x10 @ 155
2x10 @ 165

close grip lat pulldown
4x12 @ 200

cable rear delt fly
4x15 @ 2
1x20 @ 1 - each side

hammer curl
3x10 @ 45s

[Hamburgerfan]

friday

cambered bar box squat w/ blue strong bands & 35 lbs chain
5x5 @ 325

sumo deadift w/ purple minis
5x4 @ 325

GHR w/ weight
3x20 @ 10

hanging knee raise
4x15

reverse hyper
3x15 @ 310

[Hamburgerfan]

sunday

bench press
10x10 @ 175

steep incline DB press
2x20 @ 40s

DB rollback extension on floor
6x10 @ 30s

meadows row
3x15 @ 120 L/R

reverse incline DB fly
4x15 @ 15s

[Hamburgerfan]

today

rack pull from knee level
1x3 @ 135
1x3 @ 225
1x3 @ 315
1x3 @ 405
1x1 @ 495
1x1 @ 545
1x1 @ 575
1x1 @ 605
1x1 @ 635
1x1 @ 665
1x1 @ 700 - no straps

buffalo bar good morning
4x6 @ 285

GHR situps w/ weight
3x20 @ 44

lying band leg curl
3x30 @ purple light band

[tersh]

Nice grip strength on the rack pull, most certainly.

[Hamburgerfan]

ME lower

2" deficit deadlift
1x5 @ 275
1x3 @ 335
1x2 @ 385
1x1 @ 445
1x1 @ 495
1x1 @ 525
1x1 @ 555

cambered bar good morning
3x10 @ 225

1-leg leg press
1x15 @ 45
1x15 @ 70
1x15 @ 90 - too little weight

ghr situps
4x15 @ 35

reverse hyper
3x20 @ 205


next: monday - ME upper

[Hamburgerfan]

ME upper

floor press
1x5 @ 165
1x3 @ 195
1x2 @ 235
1x1 @ 265
1x1 @ 300
1x1 @ 315
1x1 @ 335
1x1 @ 350 - didn't lose too much strength here

seated pin press - hole 8
5x5 @ 135

ez bar tricep extension to forehead
6x10 @ 65

barbell row
3x10 @ 205

DB side raise
1x10 @ 10s
3x15 @ 20s



next: wednesday - DE lower

[Hamburgerfan]

ME lower

cambered bar parallel box squat
1x5 @ 275
1x3 @ 335
1x2 @ 385
1x1 @ 445
1x1 @ 495
1x1 @ 525
1x1 @ 555
1x1 @ 580
1x2 @ 525

cambered bar good morning
3x6 @ 315

GHR
5x10 @ 25

GHR situps
4x15 @ 25

next: monday - ME upper

[Hamburgerfan]

Yesterday

snatch grip deadlift
1x5 @ 255
1x3 @ 305
1x2 @ 355
1x1 @ 405
1x1 @ 455
1x1 @ 485
1x1 @ 515
1x1 @ 550
1x2 @ 495

rack pull - 4" below knees
2x6 @ 495

GHR
5x10 @ 30

GHR situps
4x15 @ 30

[Hamburgerfan]

rack pull - 4" below knees
1x5 @ 335
1x3 @ 395
1x2 @ 465
1x1 @ 535
1x1 @ 600
1x1 @ 635

cambered bar GM
3x8 @ 265


GHR
4x12

super set w/

hanging knee raises
4x12

down a few pounds, belt is a bit too loose now

[Hamburgerfan]

Friday:
Floor press
1x5 @ 165
1x3 @ 205
1x2 @ 235
1x1@ 265
1x1 @ 300
1x1 @ 320
1x1 @ 330

Fat bar overhead press
3x8 @ 115

Rolling dB extension
5x10 @ 45s

Super set w/

Lat pull down
5x10 @ 160

DB side raise
3x20 @ 15s

Super set w/

Hammer curls
3x15 @ 25s

[Hamburgerfan]

Monday
cambered bar box squat w/ blue strong bands
12x2 @ 305

deadlift w/ doubled blue mini bands
12x1 @ 285

walking lunges
4x10 L/R

reverse hyper
3x15 @ 180

super set w/

GHR situps
3x10

[Hamburgerfan]

Cambered bar low box squat
1x3 @ 85
1x3 @ 175
1x3 @ 265
1x3 @ 315
1x3 @ 365
1x1 @ 405
1x1 @ 445
1x1 @ 475
1x1 @ 500

GHR
5x5 @ 25

reverse hyper
3x15 @ 270

GHR situps
3x15 @ BW



I've had a couple months of mediocre training and generally fucking around. Ended up tweaking both my back and my shoulder, which set me back for a little bit. Right now the goal is to get 3 months of solid baseline training before retesting my maxes near the end of the year. Training plan is basic westside shit with a 9 day "week". This gives me time to do 3 micro cycles, plus a deload week and test day over the holidays, after which I'll reevaluate my plan and goals.