W1D4

Squats and Bench

Squats
430X3X6

Bench
350X2X6

Week 1 in the books. Squats felt good

W1D3

Deads

473X3X6

I have never trained my deadlift with this much volume. My hands are gonna look like ground beef after this training block with this eleiko bar.

Lats/traps/bis tomorrow

W1D2

Light day to keep me occupied between the big 3

Stand OHP
3 sets of 12

CGBP
3 sets of 12

Bent DB raise rear delt
3 sets of 15

JM  press
3 sets of 8

Lateral raise
3 sets 15

W1D1 - Start of 9 week Russian "peaking" program

Training has been stagnant to say the least. I have tried this program before but failed miserably with my low back issues. It seems I have at least found a way to manage it for now, so I am going to try this again. I have almost never been able to squat twice a week which I think is really holding back my squat gains.

Bench
350X3X6. All reps paused.

Squats
430X2X6

Trying a wider stance with squats. I feel a lot more stable. Pretty easy day,

Cycled about 4 km in 20ish minutes. This is what I think is helping my back pain along with a stretching program. Accessory stuff tomorrow with tricep and shoulder work. Deads Wednesday, more accessory stuff on Thursdays with traps and lats/bi's then Heavy squat Day and light bench on Fridays.

W8D5

Deads. Just a quick as I had no time.

Worked up to
225/495X3X3

W8D4

Bench Day 2... going to have to back it off a little. Shoulder is really raw.

Just worked up to three top singles at
185/407X1X3

Sling shot
407X3X3

Stopped there cause shoulder is really hurting. Maybe back off to once a week or less for now until it feels better. Maybe time to focus on lower body for a while. I have always prioritized my bench.

W8D3

Bent BB Row
185X12X3

Narrow Grip Lat Pulldown
70X15X3

DB Shrug
85X12X3

Upright Cable Row
140X12X3

Run the rack DB curls
40X12
30X12
20X8

W8D2

Squats

205/451X3X5

W8D1

Benchy

Flat Bench
385X2X5 all paused

Close Grip
330X4X5

W7D5

Deads. Following no program.

Kg's
170X8
220X1
240X1
250X1
260X1
275X1 with a hitch.

cool.

W7D3

Fluff day

Narrow grip Lat Pullown
70X15X3
superset with
DB Shrugs
100X10X3

Wide Grip Lat Pulldown
70X15X3
superset with
Upright Cable Row
140X10X3

Cable Curl
80X20
90X20

DB Curl run the rack
40X12
30X12
20X10

W7D2

Squatting after a deload

KG's;
407X5
451X3
473X2X2
385X7X3

Felt quick but not that strong if that makes sense. Back held up, we'll see in next few days.

W7D1

Hit a wall with the Coan bench program, decided to yolo the rest of the workout after the first set. I have been battling a cold the last few days also.

Flat bench
390X3

Said fuck this and threw the sling shot on
405X5X3

Close Grip (no ss)
365X2X3

DB Incline
100X12X2

Time to figure out a new program for the bench. I am going to pick up where I left off with 5/3/1 for squats and deads.

W6D3

Bench Assist day

2 board
385X5X2
385X4X2

JM Press
185X10X2

DB Lateral
40X10X2

Tri Pushdown
140X30, X25

W6D2

Fluff day

Chins
X10
X9
X9

BB Shrug
225X10X3

Lat Pulldown (wide)
135X15X3

Upright Cable Row
140X10X3

Cable Curl
110X12X2

DB Curl
40X8X2

W6D1

Flat bench
375X5
375X3

CGBP
330X5X2

Incline
310X5X2

Cable Crossover
100X12X2

W5D4

Deads. Week 2 Cycle 2 5/3/1. I pulled from the rack today because I was too lazy to  move the bar out of the rack and get the jack out. That kind of day. I never pull from a surplus so fuck it. About 5-6 inches off ground.

385X3
430X3
485X4

add straps
485X4X4

Hang knee raise
X25X2

Curls for the curls
40dbX15X2