Training Oct 18-20
Been super busy last few days. Moving at the end of the week and have a million things to do, and working a ton. Happy with how training is comming along overall.
Tuesday Oct 19th AM
back accessory
Pullups
50 reps total (21, 12, 10, 7)
Pullups are moving along well. I really want to be able to get 100 total reps eventually. Once I can get that I will add some sort of resistance.
Hammer curls 4sets
Pulldowns 5 sets
Facepulls 5 sets
Preacher curls 4sets
Rear delt flys 3 sets
Rear delts on pec dec 2 sets
Then some gun/upperback work. My arms are tiny and I wouldn’t mind adding some size to them. My back/shoulders/legs grow easily but arms/chest have always been slower.
Tuesday Oct 19th PM
bench
CG bench
135 x 5
185 x 5
225 x 5
295 x 5
295 x 5
X5
CG Reverse green 4 board
315 x 2
365 x 2
410 x 2
435 x 2
410 x 4
I am starting to feel stronger on the bench. A few months ago I missed 435 for a single on this lift and I was using a regular grip (I am much weaker close grip).
Strict standing overhead
140 x 5
160 x 5
190 x 4
X4
Wednesday Oct 20th AM
upper accessory
Machine Declines
1plate per side x 12
2p x 12
3p x 10
4p x 8 + 4 + 3
EZ bar extensions -3 sets
Machine flat - 2 sets
Pushdowns – 3sets
A little less volume in the AM session today, didn`t get enough sleep and the rest-pause set on the declines took out anything I ha
Diet is a high day today which is 4000cals for now (will be bumped up to 4500 soon here).
Wednesday Oct 20th PM
deadlifts
Deads off 4.5 inch blocks (belt only)
225 x 5
315 x 3
405 x 3
495 x 3
585 x 3
645 x 2 pr
655 x 2 pr
For whatever reason when the weight gets heavy I am out of gas for the third rep. I wanted 645 x 3 today but 655 x 2 is almost as good. This bar and block setup is brutal, even 585 is heavy and im not sure why. One guy I train with who pulls 650-680 consistently for 10-15 years I think missed 635 on this lift. I really want 7 plates for side for a double in 1-2 weeks which will be 675, matching my best pull off of 6 inch blocks. 655 x 2 felt better this week than 635 x 3 did 2 weeks ago. I think I am on pace to pull a nice PR in January.
Chain suspended GM (Beltless)
230 x 5
320 x 5
410 x 5
500 x 5 pr
Pretty easy, had to run so went through and hit small pr then went home.