Well well well… I missed about 4 posts I believe due to some crazy work schedules but I was able to work out! So this post is nothing but training logs, hope you like it!
Thursday – Deadlifts
Had a good workout with a friend on Thursday.
Sumo Deadlift: 2×3 @80% then 1×3 @85%
Romanian Deadlift: 3×5 with 225
Bent Over Row: 3×8 with 135
Planks: For a long time…
Friday – Volume Bench
Barbell Bench: 6×7 @70% (last week I hit a total of 40 reps and this time I did a total of 42)
Band Pull Aparts: Set of 10 for every set of bench
Close Grip Bench Press: 3×10 (Once I get all 3 sets for 10 reps I up the weight)
Dumbbell One Arm Row: 3×12
Machine Decline Press: 3×15
Machine High Row: 3×15
Monday – Bench Intensity w/ Arms
I did a few things different this time since it is the 3rd week. I want to start handling even heavier weights. So I did some board press before the bench.
Board Bench Press: Work up to a heavy double (something heavier than my actual bench)
Bench Press: Work up to a 3rm (205 lbs) then 3×3 @90% of 205
Close Grip Lat Pulldown: Set of 10 for ever rep of benching.
Barbell Lying Tricep Extensions: 4×12 with the heaviest weight I could handle
Dumbbell Hammer Curls: 4×12
Cable Curls: 3×12
Cable Tricep Pushdowns: 3×12
Tuesday – Squat Day
Squat: 6 singles every minute on the minute(EMOM)
Bulgarian Split Squat: 3×8 (I upped the weight this week)
Seated Calf Raise: 4×15
Ab Wheel Rollout: 4×10