B2W5D3

One of the best training days in a while. Just pushed everything to the limit and felt great overall. No PR's or anything but just a good overall workout.

5 min warmup Airdyne Bike

Seated BB OHP
135X15
185X12, X10

DB Incline Press
100X10X3

JM Press
155X10, X12, X10

DB Lateral Raises
30X12X2 Superset with;

Skulls
95X20, X15. Went lighter on these than usual. Absolute pain.

Rope Face Pulls
80X12X2

Airdyne Bike Tabata;
10 sec on/50 sec off X10 followed by 5 min steady state. 3rd day in row doing these, and they felt pretty easy already compared to the first 2 days. Hoping to reduce BF but stay close to the same weight by putting on some muscle over the next 5-6 weeks to end the training block.

B2W5D2

Tri-set;

Chins 3 sets of 8. These are getting easier. I maintain pretty strict form with a neutral grip.

TB Shrug 135X18, X20, X15. The trap bar I use is actually about 85 lbs or so, so it's actually more than 135 but its just easier to count this way.

TB Dead - 135X10X3. First time back doing any kind of DL in a long time. I'm basically treating this lift like a beginner would. Going to take these very slow and see how far I can get without returning to chronic back pain.

EZ Bar bent row - 115X15, X18, X18. Nice burn in the upper lats.

EX Curl - 95X10X3. I'm basically a bodybuilder now.

Incline DB Curl - 30X8X2.

Airdyne bike Tabata - 10 sec on/50 sec off X10.

B2W5D1

Flat Bench
405X1 paused
415X1 paused Stopped there cause feel week as shit today

355X4X2 paused
355X4X3 TNG

Ate shitty yesterday, and didnt eat much. Also had a couple of drinks, so I'll chalk it up to that.

Decided to start dong HIIT daily now to lose a little body fat. Feeling like a 2X4 lately with shit mobility and getting winded sooo easy.
Airdyne bike

10 sec on/50 sec off X10.

230lbs today. Going to clean up the diet and try to get to around 220 or so. Not setting any time frames though.

B2W4D4

Last day of week 3 of 8. Coan bench day

Flat Bench
365X5X2

CGBP
325X5X2 Last rep of both sets paused for a good 2 count.

Incline
300X5X2

Floor Press
315X3X2 with a good 3-4 sec pause on the floor. I was pretty gassed by the time I got to these

B2W4D3

Seated BB OHP
185X82, 185X10 AMRAP

JM Press
155X10X3

DB Incline Press
100X8, 100X12

Face Pulls
70X12X2

Skulls
145X10X2

DB Lateral Raise
30X10X2

Tri Pushdown
140X25

Shoulders and tri's were on fire!!!

B2W4D2

Chins
X8, X8, X6

CG Lat Pulldown
135X17, X15, X13

TB Shrug
185X12X3

Hang Knee Raise
X20X3

EZ Curl
95X10, X10, X11

Hammer Curl
50X10X2

B2W4D1

Paused Bench
405X1
435X1
415X1
405X1

2 Board
405X2X2 paused

TNG Bench
335X5X5

B2W3D4

Coan Bench Day.

Flat Bench
350X5X2

CGBP
315X5X2 all reps paused for a good 2 sec count

Incline
290X5
290X6

Incline Db Flyes
50X12X2

Havent done flyes in a loooong time. Miss a good pump in the chesticles once in a while.

I feel strong! I might have to bump things up a little...I don't want to be held back and miss out on gainz...I could have went 8-9 reps on the CG bench. Weekend rest then big bench day Monday. I Like hitting the heavy singles on Monday before working sets. So far so good with this program, so far it feels like the perfect balance with volume, intensity and rest. Looking forward to Nationals in Feb.

B2W3D3

Seated BB OHP
185X8, X10X10

JM Press
155X8, X8, X10

DB Lateral Raise
30X10, X12

Rear Delt Flyes
20X8X3

Lying Cable Tricep Extension
140X15X2

Tricep Pushdown
140X25

B2W3D2

Chins X10, X8, X8

Tb Shrug
155X12
175X10X2

Db Bent Row
75X10X3

Hang Knee Raise
X20, X25, X20

EZ Curl
105X12X2

Upright Cable Row
140X8X2

B2W3D1

Worked up to a couple paused singles

Paused Bench
405X1
430X1

The paused on the 430 was pretty quick. Red Light. Nice to feel some weight though. Feels good to have kept most of my strength from the smolov jr training.

Paused 3 Board
405X3X3

Volume Bench
315X6X5

Feel strong, must be all the Thanksgiving food. More tonight ahahahahaha.

B2W2D4

Day 4 of the first week of this 8 week bench program. So far, so good.

Flat bench
335X8X2

CGBP
295X8X2

Incline Bench
275X8X2

2 Board Press 2 sec pause
365X2X2

B2W2D3

Sort of a new day for me with this new training block. Mostly BB'ing style pump workout, with bench assistance stuff as well. Still adding and removing some things to see how they fit into the week and days.

Seated BB OHP
155X10
155X12
155X12

JM Press
135X10, X12, X12. First time doing these. Love them! I will add more weight next week.

DB Raise
30X12X3
Superset with;
Rope Face Pulls
70X10X3

Skullcrushers
145X14
155X10

Cable Tricep Pushdown finisher
140X20

Love this day. Hopefully this will add some size and strength to upper body.

B2W2D2

Still sore from this workout on saturday. I added a couple of things for lower body.

Chins
X8, X8, X6

TB Deadlift
225X8, X5, X8. Its actually more like 300 but I just say 225 its easier

DB Bent Row
60X12X3

TB Shrug
155X10X3

EZ Bar Curl
95X12X3

Upright Cable Row
140X8X3

Hammer Curl
40X12X3

Bulgarian Split Leg squat
50lb DBX10, X12, X12

Cant back squat so tried this. Liked it, good burn in the quads.

B2W2D1 - Start of 8 week bench program

Abandoned the Russian 3 lift. Back is no good again. Got to start way light at Doc's advice. So I will work in some light deads and squats (50%) during this program and very slowly work back up to bigger numbers. In the meantime, I will continue to smash my bench. Worst case scenario, I go to Nationals for bench only.

Monday was;

365X3X8. First three sets were paused.

Finished with;
Dumbbell Incline;
100X10
100X8

Mondays will strictly be volume bench. Sets and reps taken from Smolov Jr. Program. Day 2 is sort of a "pump" day for chest/shoulders/tris. Wednesday is back/traps/bi's. Friday is Floor/Board press/CGBP and Incline BP.

B2W1D3 - end of full power training - back injury re-aggravated

Just a back, bi's and traps session

Chins X8, X8, X6

TB Shrug
135X12X3

Lat Pulldown
185X8
155X8
135X8

Hanging Knee RaiseX20X3

EZ Curl
95X10, 12, 10

Db Preacher Curl
30X10X2

Cable upright Row
140X10X2

I tried to squat again n Saturday. Was in so much pain had to stop. That is the end of squats and deads for me until I figure this shit out. I am going to attack the bench. New program I wrote up starts Monday.