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(Video main sets: 280×5, 320×5, 365×5)
My leverages are all off due to weight loss so I don’t think I hit depth very often, but it feels good to be under the weight again)
Warm Ups 170×5, 215×5, 255×5
Main 280×5, 320×5, 365×5
Boring But Big 215x5x10
Dip Belt Calf Raise 70x5x20
Leg Extension 75x3x10
Bodyweight 220.6 lbs
Blood Pressure 106/74
#dailyselfie 22 Street Barbell Hat, NASA Powerlifting T-Shirt, Samsung Gear S3 Classic Smart Watch.
Monday – Chest/Arms
Dumbbell Bench Press – 62x2x10
Incline Bench Press – 175x2x10 (This was really hard. Couldn’t seem to find the right position for the bench or rack height. I could prop my feet on anything to get a solid base. I am going to try that weight again next time after I figure out how to get it set up better.)
EZ Bar Curl – 95x2x10
Close Grip Bench Press – 195x2x10
Shoulder Complex – 5x2x10
Daily “Selfie” – This is one of my Christmas presents. It is a t-shirt with one of my favorite hero/anti-heros, the Hulk.
NEW PHASE: PEAKING!!!
Week #1
Day #1
Monday
6:00-7:00pm
Cardio Workout – Nothing
Strength Phase Training – Upper Body Focus (Chest, Tri)
Bench Press Warmups – 165×5, 205×5, 235×3
Bench Press Working Sets – 270×2, 285×2, 300×1, 320×1, 325×1
Bench Press Cool Downs – 250×5
Incline Bench Press – 135x2sx10r
Comments: New Phase – Peaking. 1st time trying a peaking phase. Created with the help of Mike Israetel. 1st time benching this heavy in a few months. Shoulder hurt on the lighter weights, but stopped once I got to 285 lbs. Sets felt fairly easy, 300 was good, 320 was a little struggle, 325 my butt started to come up off the bench. I need to get my legs back more so that won’t happen. Had some good spotting from Josh and Heath and a little coaching from Shawn Frankl himself. Done at Big Iron Gym.
Week #4
Day #5
Friday
5:30-7:00am (did 2 workouts)
Cardio Workout – Nothing
Strength Phase Training – Lower Body Focus (Hamstrings, Quads, Glutes, Lats) and Upper Body Focus (Chest, Tris, and Lats)
Deadlift Warmups – 210×5, 260×5, 315×5
Deadlift Working Sets – 380×3 (missed 2 reps and the 2nd set, just couldn’t get it, will try this workout again)
Deadlift (2″ Deficit) Cool Downs – 325x2sx5r
Bench Press Warmups – 135x2sx5r
Bench Press Working Sets – 145x2sx4r
Bench Press Slingshot – 225×4
Close Grip Bench Press – 100×4
Bent Over Rows – 115×10, 135×10
Comments: Deload Day: 70/50% intensity and volume. Used old Nike Knee Sleeves as shin guards. Used Versa Grips Pro on last set of rows because callouss hurt. Done at Heavy Hammer Gym.
Heavy Hammer Gym 