Last week of training.
Been moving all week into a new place, super busy but have gotten in lots of training.. highlights:
monday
machine inclines 3 sets
side delts - 6 sets
flys - 6 sets
rear delts - 3 sets
pulldowns - 3 sets
Tue
AM
Pullups
60 total reps
Hammer curls – 4 sets
Pulldowns - 3 sets
Curls – 3 sets
Rear delts – 3sets
PM
Bench
135 x 5
185 x 5
225 x 5
275 x 5
305 x 4
X4
Add 3 board and reverse blues
405 x 2
435 x 3
465 x 1
Strict standing overhead
135 x 5
190 x 5
X 5
Wed AM
Machine declines
Up to 4pps x 12 + 6 + 4
Barbell extensions – 4 sets
Flys – 3 sets
Pushdowns – 4sets
Machine flat press – 2sets
Wed PM
Deads off of 4.5inch blocks (raw)
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3
635 x 1
675 x 1 PR fairly easy
685 x M out of gas, would have had this if I skipped 675.
Chain suspended GM (beltless)
315 x 5
405 x 5
500 x 8
This deadlift set-up is brutal.. this height is very hard. The bar I use for pulls is also the stiffest bar ever created so that doesn’t help. Judging by what everyone was pulling we think that in gear + contest conditions + deadlift bar, we will be able to pull around 40-50lbs more at a meet then from this height. Guess we will see. Anyway I put it, I need to get stronger to reach my goals.
Thur
OFF
Fri
bench
135 x 5
185 x 3
225 x 3
275 x 3
325 x 3
add shirt
405 x 1 - 3 board
455 x 1 - 3 board
505 x 1 - 3 board
x 1 - 2 board
cg 4 board
3 sets up to 365 x 4
Sat
raw squat
135 x 5
225 x 3
315 x 1
405 x 1
455 x 1
500 x 1
add reverse purples
590 x 1
640 x 1
680 x 1
730 x 1
was pretty fun working up a little raw. 730 was not an all out effort. figure my raw squat is low to mid 6s.
training moving along.