Bench Press & Deadlift day, cycle 5. Bench Press: Set 1) 4 @ 155lbs. Set 2) 4 @ 160lbs. Set 3) 3 @ 165lbs. Set 4) 2 @ 170lbs. Static hold set of 3 holds / 30s @ 190lbs. Deadlift: Set 1) 3 @ 165lbs. Set 2) 3 @ 285lbs. Set 3) 2 @ 295lbs. […]

Bench Press & Deadlift day of cycle 4. Bench Press: Set 1) 4 @ 155lbs. Set 2) 4 @ 155lbs. Set 3) 4 @ 165lbs. 5 sets of doubles for speed, 2 @ 115lbs. Deadlift: Set 1) 3 @ 265lbs. Set 2) 3 @ 265lbs. Set 3) 2 @ 285lbs. 3 sets of doubles for […]

Bench Press & Deadlift Day, cycle 3. Bench Press (Pause): 3 sets 5 @ 135lbs. Climbing sets of double reps at normal speed: 2 @ 145lbs, 2 @ 155lbs, 2 @ 165lbs, 2 @ 170lbs. Deadlift (Pause): 2 sets 8 @ 200lbs. Bonus round of pause reps (with short breaks if needed) of +11 reps. […]

Alright, Bench Press & Deadlift day for cycle 2. I am liking the increased volume of this revised plan. Bench Press: Set 1) 5 @ 115lbs. Set 2) 5 @ 115lbs. Set 3) 4 @ 145lbs. Set 4) 4 @ 145lbs. Set 5) 3 @ 155lbs. Set 6) 3 @ 155lbs. Deadlift: Set 1) 5 […]

Bench Press & Deadlift Day, cycle 1. Quick log since I’m catching up on backlogs now. Bench Press: Set 1) 4 @ 155lbs. Set 2) 4 @ 155lbs. Set 3) 4 @ 160lbs. Set 4) 3 @ 165lbs. Deadlift: Set 1) 3 @ 265lbs. Set 2) 3 @ 265lbs. Set 3) 2 @ 280lbs. Set […]

Despite a power outage at the gym and low energy, I made it through an other workout. Bench Press/Deadlift day… Bench Press: Set 1) 5 reps @ 115lbs. Set 2) 5 reps @ 115lbs. Set 3) 5 reps @ 135lbs. Deadlift: Set 1) 3 reps @ 205lbs. Set 2) 3 reps @ 205lbs. Set 3) […]

For Bench Press & Deadlift day, I am feeling a ton better from the day previous workout. In fact I’d wager to say my deadlifting was 10% better. Some days are just crappy days for lifting. Decline Bench Press: Being I spent so much of this training period doing declines, I decided heavy day would […]

Alright, Bench Press & Deadlift Day for cycle 5… go! Pause Bench Press: Flat bench press again, like I said going to try to do this once a week to get back in the groove of it. 3 sets of 5 reps @ 130lbs. Climbing 2’s: 2 @ 140lbs. 2 @ 150lbs. 1 @ 160lbs, […]

Alright quick log since I’m making up a lot of backlogs. In fact in my queue is most of July’s logs. Decline Bench Press: 4 sets of 1 rep @ 150lbs + 3 speed reps @ 130lbs. Drop set of 16 reps @ 110lbs. Deadlifts: 3 sets of 1 rep @ 265lbs + 3 speed […]

The worst of being sick was still going on, but after a couple days off I felt good enough to get back to the gym. It was still cycle 3, hypertrophy plus, and Bench Press & Deadlift Day. Decline Bench Press: 8 sets of 5 reps @ 135lbs, form focused. Pause Deadlifts: Same weight levels […]