W5D3

Quick but effective workout today

Stand BB OHP
165X3
190X3
210X4

Floor Press
365X3X3

Incline Cable Skullcrushers
140X25
140X20

DB Laterals
40X12X2

W5D2

Squats

Week 2 Cycle 2 5/3/1

345X3
395X3
445X5

Pin Squats
445X2X4

W5D1

Bench Day

Flat bench
360X5X2

CGBP
315X5X2

Incline
295X5X2

Incline DB
100X14
100X9

W4D5

Deads. Skipped them last week. Week 1 of a new cycle of 5/3/1

355X5
405X5
455X5

Good Mornings
185X10X2

Back extensions
X12X2

Felt great, one of the best deadlift sessions in a while. Back is shot though haha.

W4D3

Bench assist day!!

Stand BB OHP
150X5
175X5
200X5

Floor Press
335X5
335X5
355X5

Slingshot
405X5
405X3
405X5

JM Press
135X12X2

DB Lateral
40X8X2

Tri Pushdown
140X25X2

Absolutely smashed the weights today. One of those days where you could just keep going and going, Took advantage of it for sure.

W4D2

Squats
Skipped Deads last week
Started a new cycle of 5/3/2 with no deload

320X5
370X5
420X7
420X5
420X5
420X5

Split Leg Bulgarians
60X12X2

W4D1

I slacked off last week and skipped two days. Life happens, I'm not too worried about it at this point.

Week 4 Coan bench

Flat Bench
345X8
345X7

CGBP
300X8
300X8

Incline
280X8
280X7

Missed a couple reps there meh

Incline DB Flyes
60X10X2

W3D3

Bench Ass Day

Stand BB OHP
185X5
205X3
225X3

Sling Shot
405X5X3

Incline Cable Skulls
140X15X2

DB Laterals
40X10X2

Tri Pushdown
140X25X2

W3D2

Squats

Week 3 5/3/1

365X5
415X3
460X4
455X3
455X4
455X3

Split Leg Bulgarians
60X12X2

Death

W3D1

Week 3 Coan Bench

Flat Bench
325X8

And went off course there....

365X1
405X1

Add slingshot
405X2
435X2
455X1
465X1

First time using the slingshot. Getting my own in the mail tomorrow

W2D5

Hungover Deads

370X3
420X3
475X3

That was all I could manage today.

Good Mornings
155X10X3

Back Extensions
X12X3

Hang Knee Raise
X25X3

W2D4

Awesome bench assist/pump day

Standing OHP (5/3/1)

160X3
185X3
205X7

Floor Press
325X6X4
325X5

Skulls
145X12X2

DB Laterals
40X8X2

Tri Pushdowns
140X25
140X2o

W2D3

Fluff gayboy day

Chins

X8X3

DB Shrug

85X12X3

Chest Supp. Row

75X12X3

Lat Pulldown

135X12X3

Upright Cable Row

140X10X3

Seated Cable Row

100X12X3

DB Curls

40X8

30X8

20X10 consecutively

Went to Physio today and as given a stretching/foam rolling routine to address my low back issues. We will see

W2D2

Cycle 1 Week 2 5/3/1 for squats

340X3
390X3
435X6
435X5
435X5
435X5

W2D1

Bench Day 1 this week. Decided to re-do last week just for the hell of it. No rush at the moment to get to super heavy weights. Nice to build a solid base and get a pump?  Haha. Missed a rep last week so fuck it do it til I get it.

Flat
310X10X2

CGBP
275X10X2. 9 lest week

Incline
255X10
255X8. WUT? missed incline this week. o well

Incline Flyes
50X10
50X12

W1D5

Deads

340X5

390X5

450X5

Good Mornings

135X10X2

Back Extensions

X10X2

W1D4

Bench day #2

Benched with training partner for a nice change. Strayed from the program a little but whatever.

Flat bench
405X1 paused
425X1 Paused
445X0 Paused
405X1 paused

CGBP
315X7 p
365X2 p PR
385X1 p PR
405X0 haha

Db Laterals 30X15X2
Tri Pushdown 140X30X2

W1D2

Squats on Squats

First time back squatting since Nationals. Running 5/3/1 for now with some added assistance.

315X5
365X5
415X5
415X5
415X5
415X6

Split Leg Bulgarians
60X10X2

Death. My conditioning is shit.