Ahhhhhhhhhhh

-Bench warmed up with 265

Holds 330(extra 5 on one side) 4x10s

First time trying these uneven and it felt good!

ssw/ Overhand Prone Press 3ct 2.5’s 4x13

3ct Multipoint 265 4 singles

These felt hard but great, happy with this!

ssw/ Underhand Orange Band Externals 3ct Negatives 4x10

-BW Neutral Pull-ups 3ct Negatives 3x8

-Fly-Press 3ct Negatives 42.5’s 3x13

ssw/ Yellow Band Pullaparts 3ct Negatives 3x13

Legs

-Sumo Pulls tugs on 565 3x10s

3ct Negative and Hover Clusters 425 5x3

-Tbar Slant Board Front Squat 3ct Negatives 125 4x6

Press

-Bench Press 265 for 2 singles

Holds 325 for 3x10s

ssw/ Prone Neutral OHP 3ct 5x12

Multi 3ct 265 1/225 2x3

-DB Fly Press 3ct Negatives 42.5’s 4x12

ssw/ Yellow Band ? 3ct 4x12

Later

-Reverse Grip Bench 3ct Negatives 42.5’s 3x12

ssw/ Yellow Band Externals 3ct Negatives 3x15

Later

-Neutral OH Triceps 3ct Negatives 20 5or6x8

-DB Lateral Raise 3ct Negatives 22.5’s 3x8

-Rear Delt 3ct Negatives 3x10

Deadlift

-Sumo 435 Multi 3ct Clusters 3x3

-Sumo worked up to 505 for 5 singles

-Romanian Deadlifts 3ct Negatives 305 4or5x6

Eh these didn’t feel great

-Tbar Front Squat Slant Board 3ct Negatives 115 4x8

These felt a little tough, I need to press more through my left heel.

1/25/22 Upper

-Bench worked up to 260 as a warmup

Holds 320 3x10 seconds

ssw/ Red Band Upper Back Press 8x10

Red Wrist Band Bench 3ct multipoint 260 5 singles

-Wide Seal Rows w/Red Band 3ct Negatives 155 5x6

1/27/22 Bench

-Bench Worked up to 265 as a warmup

Holds 320 3x10

Bench Multipoint 3ct 260 5 singles

Didn’t up the weight since my frequency for bench has been high, but I dropped the red band and these felt great.

ssw/ Overhand U Press 3ct Negatives 2.5 4x12

Missed one as a ss because I was in a hurry

Later

-Lateral Raise 3ct Negatives 22.5’s 3x10

Happy with this even if weight on it really doesn’t matter.

-Supinating to Short Head Curl 3ct 22.5’s 3x15

-Bench hit 255 in warmups

Unracks 315 3x10 seconds

3ct top neg pause and top 255 5 singles

Very happy with this, I was thinking of doing some reps, but my 255 warmup felt so great I went for it.

ssw/ Neutral Prone Presses 3ct Negatives 2.5’s 5x10

-Paused Bench Grip Seal Row w/ Red Wrist Band 3ct Negatives 135 5x8

These felt great. The wrist band not only made my contractions feel better, but also improved alignment.

Later

-Upright Raises 3ct Negatives 45 5x10

-Fat Grip Hammer Curls 3ct Negatives 22.5’s 5x8

These felt eh, I really need to work on grip though so I think I’ll keep with the fat grips for now.

-Sumo worked up to 455 for 5 singles

For some reason I just wasn’t feeling good so I called it there and hit these singles.

-Front Squat Slant Board 3ct Negatives 105 5x8

-Calf Raise 3ct Negatives 95 5x11

-MF Leg Curls 3ct Negatives 22.5’s 5x6

ssw/ Glute Swing Backs 5x6

I’m liking this superset. This is the most I’ve used for leg curls like this and they felt good.

-Knee Raises w/ Ankle Band 3ct Negatives 5x10

-Bench warm up worked up to 255x1

Heavy Holds 310 3x10 seconds

ssw/ Yellow Band Externals 3ct Negatives 3x10

3ct Hold, negative, pause, and hold 250 5 singles

ssw/ Lower Trap Press 3ct Negatives 2.5’s 5x10

-Fly-Press 3ct Negatives 42.5’s 3x10

ssw/ Orange Band Pullaparts 6x10

-Reverse Grip Bench 3ct Negatives 42.5’s 3x8

Later

-DB OHP 3ct Negatives 42.5’s 4x6

A good day, I decided to save triceps for the next day to fit my schedule. My plan is to continue on until I hit 275 for 5 singles done this way and then the following workout go for a max.

1/20/22 Shoulders and Arms

-Bent Over Shrugs 42.5’s 3x10

A bit more after this.

-Underhand Overhead Tricep Extensions 3ct Negatives 20 3x7

-Neutral Sideways Triceps 20 3x9 Hard

-Bicep Curls 3ct Negatives 42.5’s 3x5

-Sumo 525x1, 565x0, 535x1

Bleh, lots of factors, but oh well.

475 4 Clusters of 2 singles

-Romanian Deadlifts 3ct Negatives 305 5x5

Accidentally did an extra 5 on one side for the first set so then I did it on the opposite side for the second set.

-Slant Board Tbar Front Squats 3ct Negatives 95 5x8

Later

-Calf Raises 3ct Negatives 95 5x10

-Leg Curls 3ct Negatives 12.5’s 3x13

ssw/ Upright Glute Pushbacks 12.5’s 3x13

I liked this super set.

-Knee Raises w/ Ankle Band 2x12

1/18/22 Back and Biceps

-T-Handle Swings 140 5x10

-Underhand Pull-ups 3ct Negatives +20 5x6

-Paused Wide Seal Rows 3ct Negatives 135 5x8

-Pulldown Obliques 25 5x10

-Bench 280x0

Damn, in a way I could see this coming. I only slept around 5 hours and benched pretty heavy the day before yesterday.

305 unracks 3x5 seconds

These felt pretty good, focused on bending the bar when unracked it.

ssw/ Orange Band Bar Bend Pull Aparts 3ct Negatives 3x10

245 3ct holds at top, Negatives, and pause 6 singles

These felt pretty good. I was doing a ton of work during these to try and get my scapula symmetrical.

ssw/ Tethered Yellow Band Pullaparts Bar Bend 3ct Negatives 6x10

Then a ton of light work to try and work on my scapulas and technique. I also added a band around my ankles and it took stress off of my back.

1/14/22 lotta shiz

-Sumo 315 w/an extra 10 on my right side 8 singles

ssw/ Arnold Press 3ct Negatives 42.5’s 5x6

-Overhand Pull-ups 3ct Negatives 4x6

-Flys 3ct Negatives 42.5’s 3x10

Really focusing on scapular movement.

1/16/22 Arms and Delts

-Wide Clean Raise 3ct Negatives 45 5x8

ssw/ Underhand to Neutral DB Raise 22.5’s 5x10

-Neutral Overhead Tricep Extensions 3ct Negatives 20 3x9

-Underhand Sideways Tricep Extensions 3ct Negatives 20 3x10

-Reverse Curls 3ct Negatives 15’s 3x12

ssw/ Underhand Yellow Band External Rotations 3x13

-Short Head Curls 3ct Negatives 22.5’s 3x13

-Bench 3ct Negatives, hold at the top, and pause on the chest 260 3 singles then 210 2x5

The 260’s were hard, but they felt good. The 210’s felt like quality rep work. I threw these in to up my frequency to fit my schedule.

ssw/ T-handle Swings 135 5x10

Grip was messing me up, but other than that these felt good

-Neutral Grip Pull-ups 3ct Negatives +10 5x6

These felt good.

Ate then later on

-Pinkie on the Ring Seal Rows 3ct Negatives 145 2x10/ 135 3x10

Ehh, I wasn’t feeling great on these.

-Sumo Shovel Lift 405 +25 on one side 3 singles for each side

These felt ok.

-Sumo 455 5 clusters of 3 singles.

These weren’t bad, but I still felt a bit sore so they weren’t easy.

Ate a little

-Tbar Front Squat 3ct Negatives 235 5x5

These felt pretty good, I got a video of my last set and I’m hitting a competition depth which is all I really want.

-MF Leg Curls 3ct Negatives 17.5 5x8

These were pretty hard, but they felt good. I’m going to keep pushing these a bit. Next time I’m going to super set them with a glute exercise I can do with the MF

-Calf Raises 3ct Negatives 65 4or5x15

Kinda lost track so I’m not sure which one. My calves were still a little sore, but these felt really good. I’ve never actually consistently worked my calves, so I’m proud of myself and I think I can see them growing. I need to start measuring them.

-Bench worked up to 275

5 pounds up so I’m happy with this especially after having a longer gap since I last pressed because of power outage.

Unracks 295 3x10s

Playing with this and it felt good

3ct Hold at the top and bottom and negative 240 4 singles/ 210-5

ssw/ Y Presses 2.5’s 5x10

-Underhand DB Bench 3ct Negatives 62.5’s 3x8

These were hard.

ssw/ Yellow Band Pullaparts 3ct Negatives 3x15

-Decline DB Bench 3ct Negatives 62.5’s 2x8,7

Bleh, first time trying these in maybe years. I should have just used 52.5. These weren’t bad, but I lacked the control I want to build my muscles and not ego lift.

ssw/ Yellow Band Pullaparts 3ct Negatives 3x15

Later

-Neutral OH Tricep Extensions 3ct Negatives 25 6/ 20 4x8

-Sumo 525 5 singles

Had to skip my light day, but these still felt and looked good.

405 with a 25 on one side for 6 singles alternating side of 25 3ct hold at the top

-Romanian Deadlifts 3ct negatives 295 5x6

These felt pretty good.

-Slant Board Tbar Squat 3ct negatives 85 5x8

-Single Leg Calf Raises 3ct negatives 45 4x9

Meh, these weren’t high quality but I got sore from them.

-Monkey Foot Leg Curls 3ct negatives 12.5 3x12

These felt pretty good.

1/08/22 Back and Biceps

-T-handle Swings 130 5x10

-Underhand Pull-ups 3ct negatives +10 5x6

Woo, new technique is feeling great.

Later

-Wide Seal Rows 3ct Negatives 155 5x10

-Underhand Overhead Tricep Extensions 3ct Negatives 20 3x7

-Neutral Tricep Pushdowns 3ct Negatives 20 2x10

-Hammer Curls 3ct Negatives 32.5’s 3x7

-Curls 3ct Negatives 32.5’s 3x10

-Rear Delt 3ct Negatives 15 4x10

-Paused Bench works up to 270

5 up from last time so happy with that.

3 sec pause at the top, negative, bottom, and top 235 5 singles/205 6

-Neutral Pull-ups 3ct Negatives BW 4x7

-Bench Grip Seal Rows 3ct Negatives 155 3x9

-Dips +10 3ct Negatives 5x7

Later

-Bent Arm Snatch Raise 3ct Negatives 55 5x6

-Sumo 505 1 single, 515 5 singles

These were hard, but they all felt and looked great.

-Beltless Romanian Deadlifts 3ct Negatives 295 4x5

These felt good.

Later

-Slant Board Front Squats 3ct Negatives 75 5x8

These felt good

-Single Leg Calf Raises 3ct Negatives 55 5x6

-Seated Adduction Red Band 3ct Negatives 3x15

-MF Leg Curls 3ct Negatives 7.5 3x11

-Bench Abs 3ct Negatives 65 3x10

-Paused Bench worked up to 265 w/ wrist wraps

Hoping this means I’m getting some progress.

3ct at the top, negative, pause, and top 230 5 singles

Trying to focus on control and technique. These weren’t bad at all.

-DB Reverse Grip Bench 3ct Negatives 62.5’s 4x8 hard

ssw/ Yellow Band Externals 4x12

Later

-Pulley Lower Chest Press 3ct Negatives 50 2x8

-Neutral OH Pulley Triceps Extensions 3ct Negatives 20 5x7

Not bad, 25 for 6 was really hard, but I’ll try it next time.

-T-Handle Swings 120 3x10

-Underhand Pull-Ups 3ct Negatives 5x6

-Paused Wide Seal Rows 3ct Negatives 155 5x8

Later

-Oblique Pulldown 50 5x8

I like these but I need to go lighter next time and feel them out more.

-Reverse False Grip Curls 3ct Negatives 22.5’s 3x8

These were hard. Do 15’s next time and aim for 10-12.

-Alternating Short Head DB Curls 3ct Negatives 32.5’s 3x8