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Warm Ups: 170×5, 215×5, 255×3
Main: 300×3, 340×3, 385×4 (video, bad angle)
Boring But Big: 215x4x10
Leg Extensions: 75x3x10
Bodyweight: 220
Blood Pressure 106/70
Featured #dailyselfie: OBGYM camp hat, J.B. Boss powerlifting t-shirt, sister and brother-in-law.
(Top set, bad angle, not to depth on last 2 reps)
Day #2
Tuesday
5:20-6:20am
Cardio Workout – Np Cardio
Strength Phase Training – Upper Body Focus (Chest, Lats, Tri)
Bench Press (No Pause) Warmups – 155×5, 205×5, 225×3
Bench Press (No Pause) Working Sets – 260x4rx2s
Bench Press (No Pause) Cool Downs – 205×4
Close Grip Bench Press – 135×10
Bent Over Row – 95×10, 120×10
Comments: Deload Day – 50% volume and 90% of planned intensity. Shoulder hurt a little bit. Need to work on wrist wrap placement to get the most out of them. Used SBD elbow sleeves. This is a Make-Up training for missing yesterday.
Day #2
Tuesday
5:00-6:00pm
Cardio Workout – 10 min on treadmill. 3.5mph pace. 0% incline. 130 bpm heart rate. 50-100cal burned.
Strength Phase Training – Lower Body Focus (Quads, Glutes, Hamstrings)
High Bar Squat Warmups – 135×5, 225×5
High Bar Squat Working Sets – 315x5rx2s
High Bar Squat (Pause Below Parallel) – 135x5rx2s
High Bar Squat (Pause Above Parallel) – 135x5rx2s
Comments: Deload Day – 50% volume and 90% of planned intensity.Two good workouts in one day.
Day #2
Tuesday
6:00-7:00pm
Cardio Workout – Nothing
Strength Phase Training – Lower Body Focus (Hamstrings, Quads, Glutes, Lats)
Squat (Low Bar) Warmups – 145×5, 195×3
Squat (Low Bar)) Working Sets – 205×3, 250×3
Squat (Low Bar) Cool Downs – 195x3x2
Good Mornings – 55×8, 65×8
Bent Over Rows – 95×10, 115×10
Comments: Light Day: 70% intensity and volume. Cant seem to find the right form on the Good Mornings. Any suggestions from my followers??? Done at Heavy Hammer Gym.
Day #1
Monday
9:15-10:15am
Cardio Workout – Nothing
Strength Phase Training – Lower Body Focus (Hamstrings, Back, Glutes)
Squat (Low Bar) Warmups – 200×5, 250×5, 300×3
Squat (Low Bar) Working Sets – 325×5, 350×5, 350×5
Squat (Low Bar) Cool Downs – 300x5x2
Good Mornings – 45x10x2
Comments: Morning SQ session was a make-up for missing my training on Saturday. Done at Heavy Hammer Gym.
6:40-7:30pm
Cardio Workout – 10 min on the treadmill. 3.5 speed. Around 100 cal burned.
Strength Phase Training – Upper Body Focus (Chest)
Bench Press (No Pause) Warmups – 155×5, 205×5, 225×3
Bench Press (No Pause) Working Sets – 245×5, 275×3, 275×4
Bench Press (No Pause) Cool Downs – 225x5x2
Dumbbell Bench Press – 40×10, 50×10
Comments: Evening BP session was the normal training for a Monday. I used my SBD sleeves and wrist wraps for the first time during both of today’s sessions. The elbow sleeves work wonderfully. No elbow pain at all. The wrist wraps were perfect for bench press, but too stiff to use on squat. Shoulder started hurting a bit. Done at Big Iron Gym.
Day #4
Thursday
6:35-7:40
Cardio Workout – 10 min on elliptical. Moderate pace. No heart rate. Burned 50-100 cal.
Strength Phase Training – Lower Body Focus (Hamstrings, Back, Glutes)
Deadlift (2″ deficit) Warmups – 215×5, 265×5, 320×3
Deadlift (2″ deficit) Working Sets – 345×5, 370×5
Deadlift (2″ deficit) Cool Downs – 320x5x1 (I missed my second set because I rested too long and got cold)
Squat (High Bar) – 155×10, 175×10
Comments: Finally fell my DL form is locking in. Abs tight, lats pulled down, triceps locked, feet width about right. Done at Heavy Hammer Gym.
Heavy Hammer Gym