Back From The Dead

[SteveX]

Squat
4x6 @ 315



Bench
4x10 @ 205
195x10
205 x 11, 4, 4, 1 (20 rep cluster set)

RDL
4x10 @ 265

Prone SL Hamstring Curl
3x10 @ 25

Pull-ups
BW x 15, 10, 5, 5, 5 (40 rep cluster set)

 

[SteveX]

Bench
6x6 @ 210

Squat
275x8
3x8 @ 270
265x8

OHP
4x10 @ 120
105x10

Close Grip Bench
4x10 @ 165

DB Row
6x10 @ 77

 

[SteveX]

Deficit DL
5x6 @ 275

Front Squat
5x6 @ 195

DB RDL
5x10 @ 82

BB Row
5x8 @ 275

Meadow's Row
5x12 @ 60

 

[SteveX]

Bench
7x8 @ 185

Pause Squat (3-4 count)
275x7
4x6 @ 275



Accidently did 7 on the first set

Wide Grip Bench Press
5x12 @ 165

DB Bench Press
5x10 @ 77

DB Rear Flyes
5x12 @ 25

 

[SteveX]

Squat
2x6 @ 315
325x6
335x6
325x6



Bench (touch and go)
3x10 @ 225
210x10
200x10



Larsen Press (Cluster Set)
225x21 (6, 2, 2, 2, 1, 1, 2, 2, 2, 1)

RDL
5x10 @ 275

Prone SL HS Curls
3x10 @ 35
25x10

Pull-Ups (Cluster Set)
BWx55 (17, 10, 8, 5, 5, 5, 5)

 

[SteveX]

Bench
6x6 @ 225



Squat
5x8 @ 275



OHP
5x10 @ 120

Close Grip Bench
3x10 @ 175
165x10

DB Row
6x10 @ 82

 

[SteveX]

Deficit DL
2x6 @ 315
2x6 @ 305
295x6

Front Squat
3x6 @ 205
2x6 @ 195

DB RDL
6x10 @ 92

BB Row
5x8 @ 285

Meadow's Row
2x12 @ 65
3x12 @ 60

 

[SteveX]

Bench
7x8 @ 185

Pause Squat
300x7
300x6
2x6 @ 285
275x6

Wide Grip Bench
2x12 @ 165
2x12 @ 175
165x12

DB Bench
3x10 @ 82
2x10 @ 72

DB Rear Flyes
5x12 @ 30

 

[SteveX]

Squat
340x7
2x6 @ 340
335x6
325x6



Bench (touch and go)
4x10 @ 225
215x10

Larsen Press (Cluster Set)
225x20 (6, 3, 3, 2, 2, 3, 1)

RDL
5x10 @ 295

SL Prone HS Curl
4x10 @ 40

Pull-ups (Cluster Set)
BWx55 (20, 7, 6, 5, 5, 5, 7)

 

[SteveX]

Little bit of a deload this week.

Bench
2x6 @ 225
2x6 @ 215

Squat
3x8 @ 275

Close Grip Bench
3x10 @ 175

OHP
2x10 @ 120

DB Row
4x10 @ 82

 

[SteveX]

Deadlift
3x6 @ 315

Front Squat
3x5 @ 197

Switched to the Duffalo Bar which helped the issue I was having with the bar slipping out of my hands. Felt much more stable and strong. Gonna have a much heavier front squat this next mesocycle.

DB RDL
4x10 @ 92

BB Row
3x8 @ 285

Meadow's Row
4x12 @ 65

 

[SteveX]

Bench
3x8 @ 165
2x8 @ 175

Pause Squat (3-4 count)
3x5 @ 275

Bench (touch and go)
3x12 @ 185
175x12

DB Bench
3x10 @ 72

DB Rear Flye
3x12 @ 35

 

[SteveX]

Bench
225x6
245x6
235x6
2x6 @ 225

Squat
2x8 @ 275
295x8
285x8

Close Grip Bench
4x10 @ 185

OHP
125x10
120x10
115x10

DB Row
5x10 @ 97

 

[SteveX]

Deadlift
4x6 @ 320

Front Squat
207x5
3x5 @ 217



My legs could handle more, but my wrists still hurt a bit so I'm taking it slower to let everything else accommodate to the new positions before I add too much load.

DB RDL
5x10 @ 97

Barbell Row
4x8 @ 295

Meadow's Row
75x12
4x12 @ 100 (straps)

 

[SteveX]

Bench
2x8 @ 205
2x8 @ 195
2x8 @ 185

Pause Squat (3-4 count)
295x5
2x5 @ 285
275x5

Bench (touch and go)
175x12
3x12 @ 185
175x12

DB Bench
4x10 @ 82

DB Rear Flye
4x12 @ 35

 

[btwrestler119]

Bench volume for days

 

[SteveX]

Yup. Really shit the bed on my bench last meet despite having a great training cycle. Really trying to hammer in my technique.

Squat
335x6
325x6
315x6
2x6 @ 300

Bench (touch and go)
225x10
2x10 @ 235
215x10

Larsen Press (Cluster Set)
235x5,3,3,2,2,2,2,1

RDL
4x10 @ 300

SL Prone HS Curl
4x10 @ 40

Pull-Ups (Cluster Set)
Bodyweight x20,10,8,7,5,5,5,5

 

[SteveX]

Bench
245x5
255x5
245x5
2x5 @ 250



Squat
4x7 @ 315



Close Grip Bench
2x8 @ 225 (competition grip
195x8
185x8
2x8 @ 175

Forgot I was supposed to be doing close grip and did 2 sets of competition grip before I realized

OHP
135x10
125x10
115x10

DB ROw
5x10 @ 112

 

[SteveX]

Deadlift
4x5 @ 335




Front Squat
2x4 @ 237
247x4
237x4




DB RDL
5x8 @ 194

BB Row
4x8 @ 315

Meadow's Row
2x12 @ 125
2x12 @ 115
100x12

 

[SteveX]

Bench
3x6 @ 245
235x6
2x6 @ 225


Pause Squat (3-4 count)
4x4 @ 300

Bench (touch and go)
225x10
2x10 @ 215
205x10
185x10

DB Bench
4x8 @ 87

DB Rear Flyes
4x10 @ 37