Building the Base

[BScott]

Bench
45
135
135
175x8/8
195x6/6
215x4/4
235x2/2

Incline
45
140x8/8
160x6/6
180x4/4

Cable long curls
1x30
2x20
6x10

Cable wrist curl 4x25

[BScott]

Deads
45
135
225
315
405
405
455x1
485xF. Lol

Btn presses
45
70x8/8
90x6/6
110x4/4
130x2/2

Side raises
25sx2x12
30sx2x10
35sx2x8

Well the results are in after this latest deadlift program. Gains: zero. Absolutely nothing. Possibly felt worse than when I began LOL. Won't be doing that one again.

[BScott]

Alright 12 days off, feeling shitty, time to get back at it.

Squat
45
135
225
245x8/8 these were actually good. I stopped here due to fatigue though. Easing into some things.

Bench
45
135
185x8/8
205x6/6
225x4. Again, easing back in.

[BScott]

High shin rack pulls
135
225
315
405 eeeeeasy to start

Shrug 225x3x15
Lat pulldown 150x3x8
SLDL 135x5, 225x5, 275x5
Leg curls 80x3x8
DB row 75x3x8
Cable row 85x2x8

[BScott]

Squat
45
135
225
275
315
335x1
295x5x2 EMOM

Incline
45
145x8/8
165x6/6
185x4/4

Db bench 60sx3x8
High pulls 45x8, 65x3x8

[BScott]

Speed deads
135
225
315
405

Deficit deads
315
365x5 only 20lbs off my best 5rm, and it felt easy

Shrugs 275x3x12
Pullthroughs 3x15
Lat pulldowns 170x3x8
DB rows 100sx3x5
Cable row 100x3x8

[BScott]

Managed to injure my thumb at work. Doc put me in a brace for 2 weeks.

Squat
45
45
135
225
315
335x1
295x5x2

Pec flies 5x12
Side raises 3x15
1arm pushdowns 3x15
Front raises 2x20
Machine curls 3x20

[BScott]

Rack pull
135
225
315
405
455x1

SLDL
225x5
275x5
315x5

Side bends 50lbx2x15
Shrugs 235x3x15
Cable rows 3x12
Wide cable rows 2x8-15
Leg curls 3x8

[BScott]

Squat
45
45
135
225
315
335
295x5x2
295x1 was supposed to be a 6th set of 2, but my right leg felt a twinge during the rep. Played it safe.

Pec deck
1x20
2x12
2x10
2x8

Side raises
1x20
3x12

Machine curls 3x20

Triceps xseveralxrepsxvarious cables

[BScott]

Squat
45
135
225
315
335
295x8x2

Pec deck
9x8-18

1arm cable fly 3x15

Machine curls 4x10

[BScott]

Rack pulls
45
135
225
315
405
475x1

SLDL
225x5
275x5
325x5

Shrugs 245x3x15

Cable seated GM
2x20

Machine pullover 90lbx20/20/11
Single leg curls 30lbx3x8
Glute bridge 2x15
1leg glute bridge 1x5 each

[BScott]

Squat
45
45
135
185
225
275
315
335
295x2

Split squat 3x10

Side raises
20sx20
25sx2x12
30sx2x10
35sx2x8

Front raise 15sx3x15
Rear flies 3x15/15/11

[BScott]

Front squat
45
135
185
225
255x
225x4x3

Bench (brace came off today)
45
95
135
185
225
255x1
225x4x3 not bad. Rusty.

Pec deck 4x8-12
Skullcrushers 4x6-12
Curls 3x10
Cable long curl 1x8, 1x25
Wrist curls 2x30/25

[BScott]

Awful workout lol. Not running on much sleep here. Back hurt going in, whole body tired and achey, none of the usual stuff loosened me up.

Rack pull up to 495x1
Bench up to 275x1

Stopped there after trying to put nore 45s on a SLDL bar, and they felt like they weighed 100lbs.

Rower 1000m

[BScott]

Simplifying the training for now...

Squat
45
135
225
315
295x8x2

Chins
Bwx8x2

Night shift is a huge physical and mental handicap.

[BScott]

Squat
45
135
225
275
315
340x1
300x8x2

Chins 8x3

Split squat
15lb dbs x2x10

[BScott]

Bench
45
135
185x2x8
205x2x6
225x2x4
245x2
185x12

EZ curls
25x20
45x2x8
55x2x6
65x2x6
55x12
Cable long curls 3x23/20/15
Barbell front raises 3x15/15/7
Btn rope ext 3x15/15/8?

[BScott]

Missed logging a bit, but the gist of the new plan has taken shape. Last week:

Day 1
Squat, up to 340x1, and 300x6x2 (30s rests)
Bench 185x2x8, 205x2x6, 225x4
Underhand chins 8x2

Day 2
Beltless paused squat 225x6x3
Long pause bench 185x6x3
Hammer chins 8x2
Paused RDLs up to 315x3x3

[MarkKO]

That 6x2 with 30 second rests will likely drive your squat much better than you would ever expect.

[BScott]

That 6x2 with 30 second rests will likely drive your squat much better than you would ever expect.

Hope so, because it is extremely stagnant right now.