Alright developmental day at a gym I’m visiting, sorta random but had fun. Still in cycle 5 but today’s workout was fairly standard. Needed to do rear delt work and biceps again this dev day. Deadlifts: Set 1) 3 reps @ 275lbs. Set 2) 3 reps @ 275lbs (failed three times due to slippery grip […]

Alright, Front Squat & Bench Press day of cycle 5. Pause Front Squat: 3 sets of 5 reps @ 130lbs. Climbing 2’s: 2 @ 140lbs. 2 @ 150lbs. 2 @ 160lbs. 2 @ 170lbs. Pause Declined Bench Press: 2 sets of 8 reps @ 115lbs. Drop set to failure of 13 reps @ 115lbs. Angled […]

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, finally starting cycle 5 with Deadlift & Front Squat Day. This training cycle is a lot of pause reps, lower levels of momentum and slower actions – higher intensity. Pause Deadlifts: 3 sets of 5 reps @ 230lbs. Climbing 2’s (dual reps of weights increasing 5%): 2 @ 245lbs. 2 @ 260lbs. 2 @ […]

Dev Day record for the end of cycle 5. Wanted an arm and shoulder focus. First, bicep work… Concentration Curls (No-Momentum): 3 sets of 8 reps @ 35lbs. Spider Curls (No-Momentum): Not a very good place to do this on the gym’s preacher curl station due to the way it’s designed, but got away with […]

Quick log for Front Squat/Bench Press day for cycle 5. I’m a bit behind, so this will be a down and dirty log. Front Squat (Pause): 3 sets of 5 reps @ 125lbs, 2s pause. Bonus round of an additional 7 reps. Decline Bench (Pause): 3 sets of 5 reps @ 105lbs, 2s pause. Climbing […]

Alright day two of the 5th cycle. Learning high intensity principles and applying them to Bench Press & Deadlift day. Going to keep this log short, just a summary, but it was a fantastic workout. Again, since I am allowing shoulders to recouperate I am focused on isolation work for my chest and pressing motions, […]

Alright, another Deadlift/Front Squat day begins cycle 5, a higher intensity training cycle. For this cycle I’ll be focused on applying some of the high intensity principles to make the reps mean more. Some of that will be slowing the cadence, some of that will be pausing the reps and some of that will be […]