Should stretching, foam roller, leg stretch with bands
Warm up sets
Working sets:
370 x 3
420 x 3
475 x 3
Assistance work:
Back extensions:
BW x 10 x 3
HLR:
BW x 12 x 3
Foam roller
As this is my 3’s week, I just got through my reps and didn’t push for more. For some reason though, things just felt heavy; not sure why. Will see how the rest of the cycle goes.
Donnie Thompson squats 1260lbs at the SPF North Myrtle Beach Classic.
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This is absolutely amazing.
Should stretching, foam roller, leg stretch with bands
Warm up sets
Working sets:
315 x 5
360 x 5
410 x 6 (repeat of *PR for reps)
Assistance work:
(a set of each exercise, done in succession)
Leg press:
340 x 10 x 3
Calf press (on leg press machine):
340 x 15 x 3
Ham curls:
115 x 10 x 3
Foam roller
Thought I had one more rep in me this morning, but only hit 6. That’s ok, still in line with previous cycle, just wanted to do a bit better. Will continue on with my current calculations for this cycle and see where it takes me.
Ready for a great weekend.
Shoulder stretch, foam roller
Bench press:
Warm up sets
Working sets:
185 x 5
210 x 5
240 x 6 *PR (reps)
Barbell Row:
Warm up sets
Working sets:
180 x 5
205 x 5
230 x 12
Assistance work:
Bench press (with Sling Shot):
225 x 10 x 2
225 x 7 x 1
Tricep pushdown:
120 x 10 x 3
Foam roller
Felt like I should have gotten one more rep, but calculated out to a new PR, odd. Still no where near satisfied with my bench, but making slow, steady progress.
Should stretching, foam roller
Warm up sets
Working sets:
125 x 5
145 x 5
165 x 10
Assistance work:
Pull-ups:
BW x 8 x 3
Dips:
BW +45 x 8 x 3
Preacher curls, EZ bar:
75 x 10 x 3
Foam roller
So I’ve switched from Military Press to the Push Press. I have a few reasons for doing this:
That said, I kept my calculations I had for Military to see where I’m at since this is a new lift. I’ll run through this cycle and see what adjustments need to be made, if any.