Probably sub-optimal
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Re: Probably sub-optimal
D: 1x5x225, 3x5x295
B: 1x5x135, 3x5x185
3x5x20 curls, 3x10x20 ez bar, 2-3x10 lat pulldowns (got distracted and can't remember.
B: 1x5x135, 3x5x185
3x5x20 curls, 3x10x20 ez bar, 2-3x10 lat pulldowns (got distracted and can't remember.
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Re: Probably sub-optimal
5m cardio (sled pulling)
1x10 C2OH
S: 1x5x 135, 185, 235
1x10 C2OH
S: 1x5x 135, 185, 235
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Re: Probably sub-optimal
D: 1x5x225, 3x5x295
B: 1x5x135, 3x5x185
3x5x20 curls, 3x10x20 ez ba
B: 1x5x135, 3x5x185
3x5x20 curls, 3x10x20 ez ba
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Re: Probably sub-optimal
D: 1x5x225, 1x1x295, 325, 3x1x375
B: 1x5x135, 3x5x185
3x5x20 curls, 3x10x40 ez ba
B: 1x5x135, 3x5x185
3x5x20 curls, 3x10x40 ez ba
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Re: Probably sub-optimal
5m sled drag
S: 1x5x135, 1x5x205, 3x5x235
S: 1x5x135, 1x5x205, 3x5x235
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Re: Probably sub-optimal
D: 5x5x225
B: 1x5x135, x5x185, x(1 3 3 1 1 1)x215
3x10x40 ez curl
B: 1x5x135, x5x185, x(1 3 3 1 1 1)x215
3x10x40 ez curl
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Re: Probably sub-optimal
OHP: 1x5x135
S: 1x5x135, x205, 3x5x240
S: 1x5x135, x205, 3x5x240
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Re: Probably sub-optimal
D: 5x5x225
B: 1x5x135, 3x5x185
3x10x40 ez curl
B: 1x5x135, 3x5x185
3x10x40 ez curl
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Re: Probably sub-optimal
D: 5x5x225
B: 1x5x135, 1x3x185, 6x2x220
x10x40 ez curl
B: 1x5x135, 1x3x185, 6x2x220
x10x40 ez curl
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Re: Probably sub-optimal
OHP: 1x5x135
S: 1x5x135, 5x5x235
S: 1x5x135, 5x5x235
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Re: Probably sub-optimal
D: 3x5x225 deficit
B: 17 paused singles at 185 (a few dbls/triples).
Currently thinking this:
Monday Tuesday Wednesday Thursday Friday
Bench 5x5 Medium Squat 5x5 Medium Bench Paused 1s Squat 2s Heavy Bench 2s Heavy
Deadlift 2s Heavy OHP 2s Deadlift Deficit Medium OHP 5x5 Medium Deadlift 5x5 Medium
Curls/Lats Cardio Curls Cardio Curls/Lats
B: 17 paused singles at 185 (a few dbls/triples).
Currently thinking this:
Monday Tuesday Wednesday Thursday Friday
Bench 5x5 Medium Squat 5x5 Medium Bench Paused 1s Squat 2s Heavy Bench 2s Heavy
Deadlift 2s Heavy OHP 2s Deadlift Deficit Medium OHP 5x5 Medium Deadlift 5x5 Medium
Curls/Lats Cardio Curls Cardio Curls/Lats
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Re: Probably sub-optimal
S: 1x5x145, 2x 235 255 265 303 315 315 315 265 235 no belt/sleeves. Blasted my lower back.
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Re: Probably sub-optimal
Bonus Bench session b/c I felt strong.
B: 1x5x135, 1x3x185, 1x 225 240 250 260 5lbd lifetime PR. failed 3x1x275 (1st failure was close, very close. I think if I had been a little tighter it would have popped all the way. Failed with a longish grind just under halfway), then 3 easy singles of 275 with red slingshot.
B: 1x5x135, 1x3x185, 1x 225 240 250 260 5lbd lifetime PR. failed 3x1x275 (1st failure was close, very close. I think if I had been a little tighter it would have popped all the way. Failed with a longish grind just under halfway), then 3 easy singles of 275 with red slingshot.
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Re: Probably sub-optimal
D: 5x5x225
B: 1x5x135, 1x2x185. idk why I thought I was benching today after yesterday's bonus bench session.
B: 1x5x135, 1x2x185. idk why I thought I was benching today after yesterday's bonus bench session.
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Re: Probably sub-optimal
Terrible workout. I hate lifting after work.
D: 1x5x225, 1x5x260, 7RPE 8 sets at 295 (I think this was 3 3 2 2 2 3 1)
B: 1x5x135, 2x5x185, 1x3x185 (last rep RPE9.5, especially when I got stuck on the under side of the fucking rack). 1x1x135.
3x10x40 ez curls (need to increases reps, this was easy)
Lat pulldown stuff.
D: 1x5x225, 1x5x260, 7RPE 8 sets at 295 (I think this was 3 3 2 2 2 3 1)
B: 1x5x135, 2x5x185, 1x3x185 (last rep RPE9.5, especially when I got stuck on the under side of the fucking rack). 1x1x135.
3x10x40 ez curls (need to increases reps, this was easy)
Lat pulldown stuff.
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Re: Probably sub-optimal
S: 1x5x135, 5x5x235
OHP:1x5x135
OHP:1x5x135
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Re: Probably sub-optimal
D: 1x5x225, 3x5x225 deficit 1 wood plate + squat shoes.
B: 1x5x135, 3x5x185 close grip
3x10x40 ez bar curl
B: 1x5x135, 3x5x185 close grip
3x10x40 ez bar curl
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Re: Probably sub-optimal
OHP: 1x5x135
S: 1x5x135, 3x235, 2x 305 340 355 375 360 350 340 325 (8 work sets, but I let rest time go from sub2m, to like 3m should have dropped faster from 375 and done snappier and more sets). Belt + sleeves
S: 1x5x135, 3x235, 2x 305 340 355 375 360 350 340 325 (8 work sets, but I let rest time go from sub2m, to like 3m should have dropped faster from 375 and done snappier and more sets). Belt + sleeves
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Re: Probably sub-optimal
D:3x5x235, sumo/conv/widegrip
B:1x5x135, 1x5x185, some other heavier stuff trying different forms.
B:1x5x135, 1x5x185, some other heavier stuff trying different forms.
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Re: Probably sub-optimal
OHP 1x5x135
S: Tried some wider stance stuff, did not like.
S: Tried some wider stance stuff, did not like.