05/13/19
BW:174.4
–
Comp Squat:
385×1@8
310×5 x 5 sets
–
Comp Press:
170×1@8
140×4 x 5 sets
*Best feeling presses I’ve had in awhile
–
Close Grip Incline:
155×10
162.5×10
170×10
162.5×10
–
BB Strict Bicep:
45×15 x 3 sets
*These are much harder than normal, and the bicep pump is real
—–
05/14/19
BW:175.4
–
Conventional Deadlift:
395×1@8
315×5 x 5 sets
*I’ve given up on sumo. I just don’t enjoy it, even if it is stronger than my conventional. Training is supposed to be fun, right?
–
Comp Bench:
270×1@8
225×4 x 5 sets
–
High Bar Squat (no belt):
155×10
165×10
175×10
185×10
195×10
—–
05/15/19
BW:175.6
–
DB Row 8min Density Block:
75×10 x 3 sets
65×10 x 2 sets
55×10 x 2 sets
–
Toes to Bar:
BWx 10,8,8,6,6,4,4
–
DB Strict Hammer Curl:
15’s x 20 x 3 sets
–
BB Skull Crusher:
45 x 20 x 1 set
45 x 15 x 2 sets
–
Assault Bike:
LISS x 10min
HIIT x 20min (30/90 x 10 rounds)
LISS x 5min
=11.0 miles
—–
05/16/19
BW:174.8
–
2ct Pause Squat:
280×4
290×4
300×4@8 x 4 sets
–
Pin Press @shoulders:
125×4
135×4
145×4@9
140×4@8 x 3 sets
–
Close Grip Bench:
175×10
182.5×10
190×10
182.5×10
–
BB Strict Bicep Curl:
45×20,15,15
——-
05/17/19
BW:175.6
–
Mid Shin Block Pull (no belt):
315×4
325×4
335×4 x 4 sets
*These we’re not bad. Almost good, even. Cool beans.
–
Comp Press:
130×4
140×4
150×4 x 4 sets
*This is pushing all time volume PR territory, I think. Too lazy to look back. Definitely a “skinny Dexter” volume PR, though. Winning.
–
RDL (no belt):
185×10
195×10
205×10
195×10
*Pro tip: if you sweat your ass off during training, the bar slides up and down your legs nicely during RDLs.
–
Skull Crushers:
45×20,20,15
——-
05/18/19
BW:173.8
–
DB Row:
75x10x3
65x10x2
55x10x3
–
Toes to Bar:
10,8,8,5,5,5,5,5
–
DB Strict Hammer Curl:
20s x 20,20,15
–
Assault Bike:
10min LISS
20min HIIT (30/90 x 10 rounds)
6min LISS
=11.1 miles
—–