Disregard DOMS, acquire Gains (*and/or injuries)

bench
135x5
145x5x5

rows
3x10x135 underhand standard

155x7
185x3x5 pendalay

squats
135x5
155x5
185x5
205x3x5

hanging leg raises
3x12
 
Ran linear progression sorta like starting strength with bit more accessories last 6 weeks. Now switching to a more varied rep scheme as I started to tomato face grind my squat sets. Went from around 3x5 185 to 3x5 265 lbs on squat, 155 > 180 3x5 bench, 105> 125 lbs OHP, 315x5 >375x5 deadlift and 185>215 pendalay row

Monday 11/27
bench 4x8x155lbs
squat 4x8x215
db OHP 3x8x45
preacher curl 3x8
deadlift 2x6x365
chinups 12 bw

tuesday 11/28
stationary bike 33 minutes
 
squat
sets reps lbs
4x6x230

OHP
4x6x115

pendalay row
4x6x185

db bench
55x6
60x6
65x6

db curls
2x10x30
abs
 
some updates:
squat
4x4x245 friday
4x8x225 monday
4x6x240 wed
4x4x255 sat
4x7x235 monday 12/11

bench
3x4x175
1x7x175 sat

4x7x165 monday

OHP
4x8x110
4x4x125

deadlift
385x6
385x8 PR! last wednesday
2x4x405
405x5 yesterday, also PR, with straps

other fluff work and cardio i forgot to log
 
wednesday 12/13
squat
4x5x250 lbs

pendalay row
5x5x205

OHP
3x5x125
db incline bench
55x8

1 arm db ohp
50x5

decline curls with 45 plate
12 chinups
 
squat
3x4x260

bench
3x4x185

deadlift
135
225
275
315
365
2x6x405 PR

chinups
2x10

curls
2x10x70

db ohp
2x10x45

abs
decline with 25 lbs plate
hangin leg raises 15
 
squat
sets reps weight lbs
4x5x255

bench
4x5x185

deadlift
4x425 PR
5x425 also PR. First reps of DL felt awful and slow, but I powered though and #5 felt faster than #1

12 chinups
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,236,414
Messages
55,418,690
Members
174,765
Latest member
durbanik916

Share this page

Back
Top