Building the Base

[BScott]

Super fatigued tonight.

Squat
45
135
225
275
315
345x1
305x3x2

Bench
45
135
185
225
245
215x3x2

Chins x2/3/5/2/5

[MarkKO]

Cluster sets like that are under-used. So is the idea of using time taken to complete sets as the determinant of adding load.

I think that is because it isn't pleasant to do, but the discomfort pays off hugely.

[BScott]

Btn press
45
65x2x8
75x2x8
85x2x6

Ez curl
25x2xsomething
45x2x8
55x2x8
65x2x8

Db side raises 2x15
Cable side raises 2x8-15
Cable long curls 2x8-15
Reverse curls 2x15
Skullcrushers
25x20
45x2x15
55x2x10
65x2x6
Btn rope ext 2x8
Dead hang x30s

[BScott]

Dead
45
135
225
285x2x10

Bench
45
135
135
165x2x10

Assisted chins x15/12
Db flies 2x15

[BScott]

Bench
45
135x20
165x3x10

Incline
135x2x10

Deads
45
135
225
285x3x10

[BScott]

Squat
45
135
225
275
315x5
275x6, R knee twinge, stopped here

Leg press 2plx3x8x30s rests

Chins 3x8/5/5
Ez curls 3x10-20
Cable long curls 3x12

[BScott]

Bench
45
135
165x4x10

Deads
45
135
225
315
285x4x10

[BScott]

Incline
45
135x3x10

Assisted chins 3x10

Db bench 60sx3x12
Cable row 85x3x12
Incline db bench 45sx3x12
Straight arm pulldown ?x3x12
Overhead rope tris 5x12
Cable curl 3x12

[BScott]

Yesterday:

Inverted rows 3x12/10/8
Bench up to 165x5x10, easy
Deads up to 285x3x10, too tired for the last two sets, extremely fatigued
Assisted dips 3x12

Today:
2000m row (9min, nice and easy)
Half mile walk/run

[BScott]

Yesterday was a 1600m row

Today:

Incline
45
95
135
165
185x8
170x8
155x8
140x8

Assisted chins 7x8

SSB GMs
Barx3x10

Hammer curls 3x15-20
Overhead rope 3x15-20
Side raises 3x15-20

[BScott]

500m row, 90sec assault bike (first time ever trying), quad stretch, 1000m row

[BScott]

Deadlift
135
225
315
365x8
335x8
305x8
275x8

Pendlay row 135x3x8 strict
Straight arm pulldown 3x12
Cable curls 2x12

[BScott]

Most sluggish workout ever

Bench
45
135
185x8
215x8
195x8
175x8
165x8

Dips, assisted 3x12
Cable curls 3x10-20
Cable 1arm curls 3x10-20

[BScott]

Assisted chins 7x8

Incline
45
95
135
175x2x8
155x8
140x8

Cable triceps 3x20
Upright rows 3x10-20
Assault bike sprint 1min

[BScott]

Bench
45
135
185
200x2x8
175x8
165x8

Pinwheel curls 4x12-15
Assisted dips 3x12
Cable flies 3x12-20

[BScott]

I'm about to give up on powerlifting for the remainder of ny career on the night shift lol

Deads
45
135
225
275
315 (all sets feeling like RPE 11 btw)
365
405x1 the only highlight here is I thought I'd try to deadlift like Kunz Lion and see if I could do a higher hip position. The result was an accidental stiff leg dead for a new 1rm PR on SLDLs
Dropped to 365, did 3 reps which all felt like back alley back surgery. Stopped deadlifting here.

Side, front, and rear delt raises 7 sets
Assisted chins 3x8-10
Upright rows 1x20
Straight arm pulldown 1x15

[BScott]

Day 1 of "screw this I'm a bodybuilder now"

Bench
45
135
165x15/12/10
Incline
135x15/9/8
Assisted dips 3x8-12
Cable flies 3x15

[BScott]

Day 2 of screw this I'm bodybuilding now

Assisted chins 3x10-15
" underhand 3x6-8
Side raises 3x12-15
Front raises 3x8-20
Chest supported row 3x8-15
Cable side raise 2x10-15
Cable row 2x8-15
Upright row 3x8-12

[BScott]

Didnt log it, but I did "Arms" last Weds.

Tonight:

Bench
45
135
185x15/8/8
Incline 140x11/8/8
Assisted dips 3x6-10
Cable flies 3x10-15
Low cable flies 2x8-10

[BScott]

Assisted chins
4x6-10
Hammer chins, assisted
3x6-8
Chest supp rows
3x8-12
Stiffarm pulldowns
3x6-12
Side raises 3x8-15
Front raises 3x8-15
Cable side raise 3x10-15
Upright rows 3x8-15