Dev Day with a friend of mine (Jeff), cycle 3. Did all the main three lifts since I had a partner. Very low energy day though, for some reason. Bench Press: 1) 5 reps @ 155lbs. 2) 8 reps @ 135lbs. 3) 3 reps @ 165lbs. Drop set of 10 reps @ 95lbs just to […]

Squat & Bench Press day, cycle 3. Pause Squats: 3 sets of 5 reps @ 155lbs. Climbing doubles: 2 @ 165lbs, 2 @ 175lbs, 2 @ 190lbs, 2 @ 200lbs. Pause Bench Press: 2 sets of 8 reps @ 115lbs. Two bonus round sets to failure, 12 reps. Clock Lunges: 4 sets of 2 rotations […]

Bench Press & Deadlift day, felt a bit better than the previous day. Pause Bench Press: 3 sets of 5 reps @ 135lbs. Climbing sets of doubles: 2 @ 145lbs, 2 @ 155lbs, 2 @ 165lbs, failed a rep at 175, went down to 165 by accident instead of 170 so did another 2 @ […]

Today was Deadlift & Squat day for cycle 3. I felt particularly low energy, something was just a little off. Still tried my best to hit it hard. Deficit Deadlifts: 3 sets of 5 reps @ 245lbs. Climbing sets of doubles: 2 @ 265lbs, 2 @ 280lbs, 2 @ 300lbs, 2 @ 315lbs. The last […]

Developmental Day, need to work on bench pressing so it was very chest focused. Felt very weak on my bench press, not completely sure why. Pause Close Grip Bench Press: Set 1) 5 reps @ 155lbs. Set 2) 3 reps @ 155lbs. Set 2 felt very weak so I stepped down in weight. Set 3) […]

Squat & Bench Press day, cycle 3. Pause High Bar Back Squat: 3 sets of 5 reps @ 140lbs. Climbing 2’s (two reps at increasing weights): 2 @ 150lbs, 2 @ 160lbs, 2 @ 170lbs, 2 @ 180lbs. Decline Pause Close Grip Bench Press: 2 sets of 8 reps @ 115lbs. Bonus Round (reps to […]

Pause Close Grip Bench Press: 3 sets of 5 reps @ 135lbs. Climbing 2’s (two reps at increasing weights): 2 @ 145lbs, 2 @ 155lbs, 2 @ 165lbs, 1 @ 170lbs (failed the last rep). Deficit Deadlift: 2 sets of 8 reps @ 205lbs. Bonus Round (reps to failure): +12 reps. Iso-Lateral Incline Chest Press: […]

Deadlift & Squat Day, cycle 3. Want to note this was a particularly low energy day, but I got through it. Deficit Deadlift: Did these by using smaller diameter 35lb plates (instead of the usual technique most will do of just standing on a pair of plates). Just feels more natural and I liked these. […]

Took an extra day of rest to recover from the strained glute, and focused on back and core for today’s Developmental Day (cycle 3). Lateral Pulldowns: 3 sets 5 @ 150lbs, 2 sets 5 @ 165lbs. Bent Over Rows / Pendlay Rows: 4 sets of 8 reps bor’s / 6 reps pendlay rows @ 135lbs. […]

Front Squat & Bench Press day, cycle 3. Front Squat (Pause): 3 sets 5 @ 140lbs. Climbing sets of double reps at normal speed: 2 @ 150lbs, 2 @ 160lbs, 2 @ 170lbs, 2 @ 175lbs. Bench Press (Pause): 2 sets 8 @ 115lbs. Bonus round of pause reps (with short breaks if needed) of […]