Despite this being a bad few months of training for me, I am determined to break out of it and have been hitting it as hard as I can in the gym.
Sunday:
** SSB Box Squat **
– 70.0 lbs x 3 reps
– 160.0 lbs x 2 reps
– 160.0 lbs x 2 reps
– 250.0 lbs x 2 reps
– 300.0 lbs x 2 reps
– 350.0 lbs x 2 reps
– 400.0 lbs x 2 reps
– 400.0 lbs x 2 reps
– 250.0 lbs x 12 reps
– 250.0 lbs x 12 reps
Testing the box squat to see what 400+ feels like on my lower back with it.
Fast, clean reps.
Since I don’t squat in meets, the main purpose of my leg work will be to increase my deadlift and to have bigger legs.
** Deadlift **
– 135.0 lbs x 2 reps
– 225.0 lbs x 1 rep
– 315.0 lbs x 1 rep
– 365.0 lbs x 1 rep
– 365.0 lbs x 1 rep
– 365.0 lbs x 1 rep
– 365.0 lbs x 1 rep
Some speed work.
** Single Leg Press **
– 200.0 lbs x 15 reps
– 200.0 lbs x 15 reps
– 200.0 lbs x 20 reps
– 200.0 lbs x 20 reps
** Medium Band Leg Curls **
– 15 reps
– 15 reps
– 15 reps
– 15 reps
Tuesday:
** Flat Barbell Bench Press **
– 135.0 lbs x 8 reps
– 185.0 lbs x 5 reps
– 205.0 lbs x 3 reps
– 225.0 lbs x 1 rep
– 275.0 lbs x 1 rep
– 315.0 lbs x 1 rep
– 365.0 lbs x 1 rep
– 385.0 lbs x 1 rep
I am happy with the 385 when you consider the factors that led to my bench going in the tank in the last few months.
Let’s hope I can keep this momentum going and slowly keep improving it.
** Reverse Band Bench **
– 405.0 lbs x 2 reps
– 405.0 lbs x 2 reps
– 405.0 lbs x 2 reps
** Machine Fly **
– 120.0 lbs x 100 reps
** Wide Grip Standing Press **
– 95.0 lbs x 15 reps
– 95.0 lbs x 15 reps
– 95.0 lbs x 20 reps
** Lateral Dumbbell Raise **
– 15.0 lbs x 100 reps
** Heavy Band Retractions **
– 20 reps
– 20 reps
– 20 reps
** 3 Board Press **
– 225.0 lbs x 12 reps
– 225.0 lbs x 12 reps
– 225.0 lbs x 12 reps
** Straight Bar Push down **
– 110.0 lbs x 30 reps
– 110.0 lbs x 30 reps
– 110.0 lbs x 30 reps
A couple weeks until Relentless, I will not be at my physical best but you can bet your ass I will do my best.
____
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