Squats/Bench 8/30

Squats Raw w/belt and 3 sets of chain.

405x5
405x5
315x5 Paused


Bench with chain
225x5
245x5
265x5
285x3


Lots of stuff going on this weekend so just got in a quick workout and combined the 2 days into just the necessities.

Weds Deads

No Deads today

Raw Safety Bar Box Squats 12" box- Light
155x5
245x5
295x3

Suspended good Mornings with SSB
155x5
245x5
335x5 added belt
405x5
245 with 3 sets of chain x5

Shrugs- No straps
225x10
315x15
375x7 bar popped out my hand

Grip work, abs.

Good Mornings weren't too bad, probably do these again for 1 to 2 weeks before starting sumo deadlifts.

Squats 8/23

Raw, no belt with 3 sets of chain

315x2
335x2
345x2
355x2
365x2
375x2
315x2

45 degree back raise w/12 lb medicine ball
3set of 10

Abs- 3 sets


Weight was easy on all sets, just backing off just a touch this week with the squats.

Bench 8/22

Raw, pinkys just inside rings

335x5
350x5
365x4

Close Grip Decline- Index Finger on smooth
225x5
225x5
225x3

Pec Dec 2 sets of 12

Tris- 6 sets of various pushdowns
Lats 9 sets
Bis 4 sets
Abs 4 sets

Better over last week, probably could of done the 365x5 but it would of been been tough.

Deadlift 8/19

Reverse Band Deadlift Conventional Raw with Belt

700x1
735x1
535x5 (4 stiff legged)

Shrugs
445x10
535x10
626x6

GHR
2x10

Abs, Grip Work.

Hamstrings were still sore again from Sundays Squats. Will back off next squat workout, getting a little too beat up the last few weeks.

Squats 8/16

Raw Squats

455x1 no belt
455- 2 sets of 5 with belt
315x5 Paused, no belt

Pull throughs 3x10 with green bands

Abs 3 sets


455 with no belt just didn't feel good on my back, so racked it after 1 rep and did the work sets with a belt, loose. Didn't do much work since I was too sore after last
weeks squats.

Saturday Bench 8/15

Raw Bench

335x5 medium grip
350x5 medium grip
365x2 wide grip
365x1 medium grip

Hammer Strength Iso-lateral Press 3 sets

Incline dumbell presses 3 sets

Triceps- Rolling dumbell ext, 3 sets, Pushdowns 3 sets
Lats- 12 sets
Biceps - 6 sets
Abs- 4 sets
Calves- 4 sets

Bench 350 was a bit heavier than I expected it to be, but a couple weeks of doing just close grip might of made it a touch more difficult, we'll see how it feels next week. Rest of the workout was great, energy level was very high, current bodyweight 227.

Deadlift 8/12

Conventional-Raw w/belt

585x2

Stiff legged Deadlift w/belt and straps

425 2 sets of 5 (1st rep deadlift, next 4 stiff legged)

Band Leg Curls

3x10

Shrugs

425 3x15

Grip Work
Abs

Hamstrings were still fried from Sundays workout so didn't push the reps with 585, 425 stiff legs deads were easy. Will go to Reverse Band Deadlifts for 3 weeks, starting next week.

Squats 8/9

Raw Squats, no belt

435x5
435x5
385x5
225x5 paused

45 degree back Raise w/ safety squat bar
2x5

45 degree back raise w/12lb medicine ball
1x10

Abs- 3 sets

Farely tough workout, will be plenty sore

Bench 8/8

Close Grip Bench, index finger on smooth

295x5
315x5
335x4

Close Grip 3 board w/ mini bands
335x2
295x5
295x5

Illegal wide bench w/mini band bench

225x8 paused

Tris-3 sets, Lats-4 sets of rows and face pulls 3 sets, bi's-4 sets, abs-3 sets

Deadlift 8/5

Conventional Raw w/belt

565x5

Stiff Legged with bar a few inches off the shins

245 2x6 reps

Shrugs

425x10
515x10
605x6

GHR w/ mini band
3x10

Grip work
Abs

565 was tough, but solid. Shrugs were very strong today. Good workout.

Squats 8/2

Straight bar Squats-raw, no belt

435x1
435x1
385x5
315x5
315x5
225x5 Paused

45 degree Back Raise w/12lb medicine ball
3 set of 10

Abs- 3 sets.


Thought I could switch from the safety squat to the regular squat seamlessly but form was an absolute wreck, (knees in, bent over, high, slow). Was planning on doing sets of 5 with the 435, but with my technique all out of wack didn't want to push it. It wasn't until the 5th set -2nd set of 315 my form returned.

Bench 8/1

Close Grip Bench, index finger on smooth

275x5
295x5
315x5

Dumbell Bench
105x8
105x6

Pec Dec
2x10

Tri's 6 sets
Lats 9 sets
Bi' 5 sets
Abs 4 sets
calves 4 sets

High Energy workout, weight was good, room to spare. Bodyweight 231.