05/20/19
BW:175.6
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Comp Squat:
315×5
350×1
370×1
395×1
315×5 x 4 sets
*Best squat session in awhile. After thinking on why my beltless pause squats have been feeling much better (technique wise) than comp squats, I loosened my belt by one notch. This turned out to be a significant positive change, as squats were super fast today. Let’s just hope deadlifts are the same tomorrow, ha!
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Comp Press:
150×4
165×1
180×1@9.5….Got greedy and made a 10lb jump. Oh well. Felt good to finally press more than I weigh.
150×4 x 4 sets
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Close Grip Incline:
155×10
165×10
172.5×10
162.5×10 x 2 sets
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BB Strict Curl:
45×15 x 3 sets
—–
05/21/19
BW:176.2
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Comp Dead:
325×5
380×1
405×1@7-8
325×5 x 4 sets
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Comp Bench:
230×4
260×1
275×1@8
230×4 x 4 sets
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SSB Squat (no belt):
135×10
150×10
165×10 x 3 sets
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Skull Crusher:
45×20 x 3 sets
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*Good session despite a long day on the range.
—–
05/22/19
BW:175.6
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Chins 10min Density Block:
BW x 8,8,6,6,4,4,4,4,4,4,4,4 [60
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Ab Wheel 10min Density Block:
Knees x 10 x 11 sets [110]
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Assault Bike LISS x 40 minutes (13.0 miles)
—–
5/23/19
BW: 177.2
–
2ct Pause Squat (no belt):
300×4@7
315×4@8
325×4@9
307.5×4 x 2 sets
–
Pin Press @ Shoulders (no belt):
130×4@7
140×4@8
150×4@9
142.5×4 x 2 sets
–
Close Grip Bench:
175×10
185×10
195×10
185×10 x 2 sets
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DB Strict Hammer Curl:
25’x x 15 x 3 sets
—–
5/24/19
BW:176.6
–
Mid Shin Block Pull (no belt):
325×4@7
335×4@8
350×4@8.5….this actually ties my 4RM on this from June 2018 @ 195lb BW….Cool
332.5×4 x 2 sets
–
Comp Press:
135×4@6
145×4@7-8
155×4@9
147.5×4 x 2 sets
–
RDL (no belt):
200×10
215×10
225×10
215×10 x 2 sets
–
Skull Crusher:
55×20,13,12
—–
05/25/19
BW:176.2
–
Assisted Pull-Up 10min Density Block:
Blue Band x 10,10,8,8,8,8,8,6,6 [72]
–
Hanging Knee Raise 10min Density Block:
x10,10,10,8,8,5,5,5,5 [66]
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BB Strict Bicep Curl:
45×15 x 4 sets
–
Assault Bike:
10min LISS
20min HIIT (30/90 x 10)
10min LISS
~Total 12.7 miles
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*Spent the morning at a local state park, and wanted to do nothing but take a nap when we got home. But, I made some coffee and dragged my ass out to the garage anyway. Turned out to be a decent little workout.