Man v. Nature the road to victory

[Jay]

BENCH
Set 1: 135 lbs × 8
Set 2: 225 lbs × 8
Set 3: 275 lbs × 8
Set 4: 295 lbs × 8
Set 5: 315 lbs × 8

Easy 8 here

HAMMER STRENGTH BENCH
Set 1: 270 lbs × 10
Set 2: 270 lbs × 10
Set 3: 270 lbs × 5
Set 4: 180 lbs × 9

Last set was a drop set. Fatigued out before 10 reps with 270.

SEATED PIN PRESS
Set 1: 135 lbs × 5
Set 2: 155 lbs × 5
Set 3: 185 lbs × 5
Set 4: 225 lbs × 4

Brutal little shits.

CABLE ROWS
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 15

TRICEP PRESSDOWNS
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 130 lbs × 19 (12, 4, 3)

Rest paused the last set.

SEATED CALF RAISES
Set 1: 90 lbs × 12
Set 2: 90 lbs × 12
Set 3: 90 lbs × 12

15m elliptical

[Jay]

Life isn't always easy. But the squat is here to help.

Speed day.

SQUAT
Set 1: 135 lbs × 3
Set 2: 225 lbs × 2
Set 3: 275 lbs × 2
Set 4: 315 lbs × 2
Set 5: 315 lbs × 2
Set 6: 405 lbs × 2
Set 7: 405 lbs × 2

SUMO RDL
Set 1: 135 lbs × 10
Set 2: 225 lbs × 10
Set 3: 225 lbs × 10
Set 4: 275 lbs × 5
Set 5: 135 lbs × 6

Drop set from 275 to 135.

SHRUGS
Set 1: 315 lbs × 15
Set 2: 315 lbs × 15
Set 3: 315 lbs × 15

NEUTRAL GRIP LAT PULLDOWNS
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15
Set 3: 130 lbs × 15

Last two sets were excessive stretch and contract.

PREACHER CURLS
Set 1: 95 lbs × 8
Set 2: 75 lbs × 8
Set 3: 75 lbs × 8, 2

Rest paused last set.

DECLINE SITUPS
Set 1: 20 reps
Set 2: 20 reps

Accessory work has been lighter but with insanely strict form to build more muscle.

[Jay]

BRADFORD PRESS
Set 1: 45 lbs × 12
Set 2: 95 lbs × 10
Set 3: 135 lbs × 10
Set 4: 155 lbs × 10
Set 5: 155 lbs × 10
Set 6: 155 lbs × 10
Set 7: 95 lbs x 20

DUMBBELL BENCH
Set 1: 100 lbs × 17
Set 2: 100 lbs × 12
Set 3: 100 lbs × 15

CHEST SUPPORTED ROW
Set 1: 90 lbs × 20
Set 2: 90 lbs × 20
Set 3: 90 lbs × 20

I, Y, T
Set 1: 10 lbs × 30
Set 2: 10 lbs × 30

BAND PRESSDOWNS WITH MEDIUM BAND
Set 1: 25
Set 2: 25
Set 3: 25

[Jay]

CAMBERED BAR SQUAT
Set 1: 70 lbs × 10
Set 2: 160 lbs × 8
Set 3: 160 lbs × 5
Set 4: 160 lbs × 5
Set 5: 250 lbs × 5
Set 6: 250 lbs × 5
Set 7: 320 lbs × 5
Set 8: 320 lbs × 5
Set 9: 210 lbs × 10

Lighter for volume. Still favoring the left knee so I'm warming up better doing light sled drags and TKE's.

Cambered bars are a rough squat. The weight pulls you forward and also because I have zero shoulder mobility trying to grab the bar in a decent location proves to be a hassle. So I have to grab down low and really throw off my squat groove.

Alas I persevered.

FARMERS WALK
Set 1: 110 lbs × 2 trips
Set 2: 200 lbs × 2 trips
Set 3: 250 lbs × 2 trips

Smooth as silk handles made 250 a colossal pain in the ass. Weight wasn't hard but my grip was blowing chunks.

Had to reset a couple times

Been a while since I did farmers and they felt good

I miss strongman and if I gradually ease myself back into event training starting light I may actually be able to train like one again at times without my spine leaving through my asshole.

GLUTE HAM RAISE
Set 1: 7 reps
Set 2: 5 reps
Set 3: 6 reps

Christ I now suck at these. No more machine work for a while. These are now a hamstring priority after squatting.

SEATED DUMBBELL SHRUGS
Set 1: 85 lbs × 15
Set 2: 85 lbs × 15
Set 3: 85 lbs × 15

FAT BAR PULLDOWNS
Set 1: 130 lbs × 15
Set 2: 140 lbs × 15
Set 3: 140 lbs × 15

FAT BAR CURLS
Set 1: 65 lbs × 75

PLANKS
Set 1: 60s front
Set 2: 60s right side
Set 3: 60s left side

Obliques were screaming for their mothers.

[Jay]

SINGLE ARM DB JERK
Set 1: 45 lbs × 5
Set 2: 75 lbs × 5
Set 3: 100 lbs × 2

Warming up for the....

LOADABLE CIRCUS DB
Set 4: 130 lbs × 2
Set 5: 160 lbs × 1

First time doing the Circus in a VERY LONG time... form sucked, awkward as shit but it went up pretty easily

With some more work on technique I can easily surpass what I used to do on these.

SEATED BEHIND NECK PRESS
Set 1: 135 lbs × 12
Set 2: 185 lbs × 8
Set 3: 235 lbs × 3

Lost the groove and just racked after it felt funny so did a drop set.

Set 4: 135 lbs × 27

Did 20, rested then 5, rest then 2. Shoulders felt on fire after this

BAND RESISTED PUSHUPS WITH HEAVY BAND
Set 1: 12
Set 2: 12
Set 3: 10

T-BAR ROWS
Set 1: 45 lbs × 12
Set 2: 135 lbs × 12
Set 3: 145 lbs × 12
Set 4: 145 lbs × 12

TRICEP PRESSDOWNS
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 15

STANDING ABS
Set 1: 100 lbs × 16
Set 2: 130 lbs × 20

Good workout today, easing in some strongman work for the hell of it. We will see what happens.

[Jay]

DEADLIFT
Set 1: 135 lbs × 5
Set 2: 225 lbs × 5
Set 3: 315 lbs × 3
Set 4: 405 lbs × 3
Set 5: 495 lbs × 3
Set 6: 545 lbs × 2

Kept it lightish for speed today and felt good so pushed the speed % a little bit... 545 went good, fast and easy... looks like its coming back

SAFETY SQUAT BAR SQUAT
Set 1: 265 lbs × 8
Set 2: 265 lbs × 8
Set 3: 265 lbs × 8

For the swole

WIDE GRIP PULLUPS
Set 1: 8 reps
Set 2: 7 reps
Set 3: 7 reps

SLED DRAGS
Set 1: 90 lbs × 2 - 30yard trips
Set 2: 145 lbs × 2
Set 3: 200 lbs × 2
Set 4: 400 lbs × 2

Excellent workout today, very happy for a lot of reasons. Mucho....

[Jay]

PRESS
Set 1: 45 lbs × 12
Set 2: 95 lbs × 12
Set 3: 155 lbs × 12
Set 4: 155 lbs × 10
Set 5: 135 lbs × 12

STANDING DB SHRUGS
Set 1: 85 lbs × 20
Set 2: 95 lbs × 20
Set 3: 95 lbs × 20

BAND PULL APARTS WITH MEDIUM BAND
Set 1: 100 reps

BARBELL CURLS
Set 1: 45 lbs × 100

BAND PRESSDOWNS WITH MEDIUM BAND
Set 1: 100 reps

PLANKS
Set 1: 60s front
Set 2: 60s right side
Set 3: 60s left side

[Jay]

02-03

SQUAT
Set 1: 95 lbs × 5
Set 2: 135 lbs × 5
Set 3: 135 lbs × 5
Set 4: 225 lbs × 5
Set 5: 315 lbs × 3
Set 6: 365 lbs × 3
Set 7: 365 lbs × 3
Set 8: 385 lbs × 3
Set 9: 225 lbs × 8

Last set was done with pause.

Kept it light today. Going to hammer submax volume for a while and just let it work for me.

LEG PRESS
Set 1: 360 lbs × 20
Set 2: 360 lbs × 20

ROMANIAN DEADLIFTS
Set 1: 225 lbs × 12
Set 2: 225 lbs × 12
Set 3: 225 lbs × 12

CABLE ROWS
Set 1: 157 lbs × 15
Set 2: 157 lbs × 15
Set 3: 157 lbs × 15

CHINUPS
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

STANDING CALF RAISES
Set 1: 280 lbs × 12
Set 2: 280 lbs × 12
Set 3: 280 lbs × 12

HANGING LEG RAISES
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Great workout today.

02-04

3CT PAUSE BENCH
Set 1: 45 lbs × 10
Set 2: 135 lbs × 5
Set 3: 185 lbs × 3
Set 4: 225 lbs × 3
Set 5: 275 lbs × 3
Set 6: 315 lbs × 3
Set 7: 365 lbs × 3

Used a "normal" bench and going from a competition bench to a skinny, sliding bench really makes a difference.

BENCH
Set 1: 225 lbs × 20

Touch and go. Volume set. Kinda surprised I got 20 after all of the previous work.

STANDING DB PRESS
Set 1: 45 lbs × 12
Set 2: 55 lbs × 12
Set 3: 55 lbs × 15

KELSO SHRUGS
Set 1: 90 lbs × 12
Set 2: 90 lbs × 12
Set 3: 90 lbs × 12

CABLE CURLS
Set 1: 130 lbs × 12
Set 2: 137 lbs × 12
Set 3: 144 lbs × 12

DUMBBELL EXTENSIONS
Set 1: 40 lbs × 12
Set 2: 40 lbs × 12
Set 3: 40 lbs × 12

20m elliptical.

Screw cardio.

But gawd bless the pump.

[Jay]

1CT PAUSE DL
Set 1: 135 lbs × 5
Set 2: 225 lbs × 5
Set 3: 315 lbs × 5
Set 4: 405 lbs × 3
Set 5: 455 lbs × 3
Set 6: 505 lbs × 2

SPLIT LUNGES
Set 1: 45 lbs × 10
Set 2: 45 lbs × 10
Set 3: 45 lbs × 10

NEUTRAL GRIP LAT PULLDOWNS
Set 1: 150 lbs × 10
Set 2: 170 lbs × 10
Set 3: 190 lbs × 10

DUMBBELL ROWS
Set 1: 120 lbs × 8
Set 2: 120 lbs × 8
Set 3: 120 lbs × 8

SEATED CALF RAISES
Set 1: 140 lbs × 10
Set 2: 140 lbs × 10
Set 3: 140 lbs × 10

HANGING LEG RAISES
Set 1: 12 reps
Set 2: 12 reps

Pause deads blow hard. They are humbling and horrible to do. But it's the weakest part of that lift for me. Gotta do em.

Lunges are another shitty movement for me. So today was shit exercise day.

The things I do......

[Jay]

Decided to do some maxing with overhead today.

PIN SHOULDER PRESS WITH MINI BANDS
Set 1: 45 lbs × 5
Set 2: 95 lbs × 3
Set 3: 95 lbs × 3
Set 4: 135 lbs × 2
Set 5: 135 lbs × 2
Set 6: 155 lbs × 1
Set 7: 185 lbs × 1
Set 8: 205 lbs × 1
Set 9: 225 lbs fail

Adding bands to this is a great way to increase your overhead. Try it. Really hammers the lockout.

SHRUGS
Set 1: 315 lbs × 15
Set 2: 315 lbs × 15
Set 3: 315 lbs × 15

LAYING REAR DELT RAISES
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15
Set 3: 20 lbs × 15

BARBELL CURLS
Set 1: 45 lbs × 100

MEDIUM BAND PRESSDOWNS
Set 1: 100 reps

Cardio: elliptical/stepper torture for 20m.

Been having good workouts lately.

Tomorrow I’ll attempt some sprints, weather permitting….. Since I’m no longer playing sports I see no need to torture myself in crap weather.

[Jay]

SAFETY SQUAT BAR SQUAT
Set 1: 100 lbs × 7
Set 2: 185 lbs × 5
Set 3: 270 lbs × 5
Set 4: 320 lbs × 3
Set 5: 360 lbs × 3
Set 6: 360 lbs × 3
Set 7: 360 lbs × 3
Set 8: 360 lbs x 3

Continuing with higher volume using submax weights.

QUARTER SQUATS
Set 1: 270 lbs × 8
Set 2: 270 lbs × 8
Set 3: 270 lbs × 8

Used these today to isolate the teardrop since I refuse to do leg extensions.

SSB GOOD MORNINGS
Set 1: 180 lbs × 8
Set 2: 180 lbs × 8
Set 3: 180 lbs × 8

Light weight, as deep as I could go. The erectors and lumbar area really felt these today.

BATWING
Set 1: 35 lbs × 5
Set 2: 35 lbs × 5

5 reps per set with a 15 second hold and 15 second rest for the two sets. Pretty much forgot how hard these actually were.

BAND PULLDOWNS WITH MEDIUM BAND
Set 1: 20
Set 2: 20
Set 3: 20

STANDING CALF RAISES
Set 1: 200 lbs × 12
Set 2: 200 lbs × 12
Set 3: 200 lbs × 12

TORSO TWISTS
Set 1: 45 lbs × 10
Set 2: 45 lbs × 10
Set 3: 45 lbs × 10

The good news is that my knee pain seems to be alleviating. Wore the Olympic shoes today, brought the stance back in closer and the feeling was solid.

Being that my legs are insanely long and I am not built for squatting, this will affect my weight temporarily, but oh well.

Muscularity and symmetry have been coming together extremely well since doing my program, strength is coming along with it. Very happy with my progress.

[Jay]

INCLINE BENCH
Set 1: 45 lbs × 15
Set 2: 135 lbs × 8
Set 3: 185 lbs × 8
Set 4: 225 lbs × 8
Set 5: 275 lbs × 8
Set 6: 275 lbs × 8

275 for 8 felt strong and fast.

DUMBBELL FLIES
Set 1: 45 lbs × 12
Set 2: 50 lbs × 12
Set 3: 50 lbs × 12

I do these once every 50 years, today was the day.

SIDE LATERALS
Set 1: 20 lbs × 15
Set 2: 25 lbs × 15

SEATED DB CLEANS
Set 1: 30 lbs × 12
Set 2: 30 lbs × 12

ROPE PRESSDOWNS
Set 1: 110 lbs × 15
Set 2: 110 lbs × 15
Set 3: 110 lbs × 15

HAMMER CURLS
Set 1: 45 lbs × 10
Set 2: 45 lbs × 10
Set 3: 45 lbs × 10

Lately I have been having some excellent workouts. I feel bigger than ever and my strength is increasing as well.

My appetite is up dramatically from the added volume and sporadic regular cardio. I am sure that has something to do with it....

[Jay]

SPEED DEADLIFT
Set 1: 135 lbs × 2

Added doubled over mini bands

Set 2: 225 lbs × 2
Set 3: 225 lbs × 2
Set 4: 315 lbs × 2
Set 5: 315 lbs × 2
Set 6: 405 lbs × 2
Set 7: 405 lbs x 2

Speed was solid, even with the 405 sets. Starting to feel the deadlift coming back to where it should be.

1 1/2 SQUAT
Set 1: 135 lbs × 10
Set 2: 225 lbs × 10
Set 3: 225 lbs × 10

After tweaking my knee some weeks ago, discovered on the third set of these that my knee really hates this squat, so I am scrapping this from my repertoire from now on.

45 DEGREE BACK EXT
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Blowing up the lumbar area.

LEG EXTENSION
Set 1: 190 lbs × 13
Set 2: 130 lbs × 20
Set 3: 130 lbs × 20

Started with 190, too heavy for what I wanted to do. Dropped to 130 for some blood rushing feeling to my teardrop and the knee. Maybe if I do these light enough I can actually rehab the knee faster.

RACK CHINUPS
Set 1: BW x 10
Set 2: 45 lbs × 10
Set 3: 45 lbs × 10 dropped 45# plate and finished off with BW x 7

Haven't whipped out a rack chin in ages, so today was the day.

SEATED CALF RAISES
Set 1: 110 lbs × 12
Set 2: 110 lbs × 12
Set 3: 110 lbs × 12

HANGING LEG RAISES
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

This was a good workout, I did skip back thickness work because my lumbar area felt too damn pumped to bend over and pull some more weight.

Abs are cramping, lower back is pumped, mid back feels good and I am happy with the training program as it is going for me.

[Jay]

PUSH PRESS
Set 1: 95 lbs × 3
Set 2: 135 lbs × 2
Set 3: 155 lbs × 1
Set 4: 175 lbs × 1
Set 5: 185 lbs × 1
Set 6: 205 lbs × 1
Set 7: 225 lbs × 1
Set 8: 245 lbs × 1

Figured out a major problem with my push press. Lack of flexibility. I can't rack the bar correctly so when I start the dip and drive I am holding the bar too high taking away a good portion of my power.

To prove a point just how bad my flexibility regressed I just pressed the weight easier than I was push pressing.

PRESS
Set 1: 245 lbs × 1

FLOOR PRESS
Set 1: 135 lbs × 5
Set 2: 225 lbs × 5
Set 3: 275 lbs × 5
Set 4: 315 lbs × 5
Set 5: 365 lbs × 3

BAND PULL APARTS
Set 1: 100 lbs × 80

INCLINE DB CURLS
Set 1: 30 lbs × 12
Set 2: 30 lbs × 12
Set 3: 30 lbs × 12

SKULL CRUSHERS
Set 1: 75 lbs × 20
Set 2: 95 lbs × 20
Set 3: 95 lbs × 20

Aside from my woeful looking push presses, the rest was a good workout.

[Bobby]

What`s a rack chi up?

[Jay]

What`s a rack chi up?

Feet on a bench with weight on.

[Bobby]

Thanks!

[Jay]

DEADLIFT
Set 1: 135 lbs × 8
Set 2: 225 lbs × 8
Set 3: 275 lbs × 8
Set 4: 315 lbs × 8
Set 5: 365 lbs × 8
Set 6: 385 lbs × 8

Light for reps.

4" BLOCK DEADLIFT
Set 1: 405 lbs × 3
Set 2: 405 lbs × 3

Keeping it light the rest of the workout. Not looking for smashing weight mode yet.

OLYMPIC SQUAT
Set 1: 135 lbs × 8
Set 2: 225 lbs × 8
Set 3: 225 lbs × 8
Set 4: 225 lbs × 8

GLUTE HAM RAISE
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps

45 DEGREE BACK EXT
Set 1: 50 reps

CABLE CURLS
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20
Set 3: 110 lbs × 20

Good workout. Legs are shot. Back feels good. Knee feels decent. Was a little worried on 135 because I felt some twinging but on the rest of the sets it was fine.

Benching tomorrow.

[Jay]

In the midst of the chaos, I found time to hit a PR in the floor press today. Don't remember if it is an all time PR as I have to look back on my old logs, but it's definitely been a long time since I hit this number laying on the floor.

FLOOR PRESS
Set 1: 135 lbs × 5
Set 2: 185 lbs × 3
Set 3: 225 lbs × 2
Set 4: 275 lbs × 1
Set 5: 315 lbs × 1
Set 6: 365 lbs × 1
Set 7: 405 lbs × 1

BENCH
Set 1: 275 lbs × 15
Set 2: 275 lbs × 15

WIDE GRIP PULLDOWNS
Set 1: 150 lbs × 12
Set 2: 150 lbs × 12
Set 3: 150 lbs × 12

MEDIUM BAND PRESSDOWNS
Set 1: 100

DB SHRUGS
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15
Set 3: 100 lbs × 15

PRESS
Set 1: 155 lbs × 12
Set 2: 155 lbs × 12
Set 3: 135 lbs × 10

HANGING L-HOLDS
Set 1: 19 seconds
Set 2: 18 seconds

I'm a rather large mammal. L-holds are Satan for me. Straight up pitchfork to the face lord of the underworld type of movement.

As my iPod blared Agnostic Front (again, screw death metal) I held my big ass on for dear life and thought of warm weather as my abs and hip flexors were screaming mercy in foreign languages. Preferably Espanol since I understand some of that.

Time to head home and cook large quantities of some meat product.

Maybe I'll be cliche and post a pic of my food.... Maybe not.

[Jay]

SPEED SQUAT
Set 1: 135 lbs × 5
Set 2: 185 lbs × 3
Set 3: 225 lbs × 3
Set 4: 315 lbs × 3
Set 5: 315 lbs × 3
Set 6: 315 lbs × 3
Set 7: 315 lbs × 3
Set 8: 315 lbs × 3
Set 9: 315 lbs × 3
Set 10: 315 lbs × 3
Set 11: 315 lbs × 3

These felt fast, powerful and strong. All around win for my horrible squat. If my legs weren't 18 feet long I would be a better squatter... hence why I exceled at sports and not lifting.

REVERSE BAND SQUAT
Set 1: 405 lbs × 2
Set 2: 405 lbs × 2

I did a couple here for speed.

OLYMPIC SQUAT
Set 1: 225 lbs × 5
Set 2: 245 lbs × 5
Set 3: 265 lbs × 5
Set 4: 275 lbs × 5
Set 5: 295 lbs × 5

Kept these lighter and paused in the hole because my legs were getting pretty toasted up.... and the leg press did them in

LEG PRESS
Set 1: 360 lbs × 15
Set 2: 360 lbs × 15
Set 3: 360 lbs × 15
Set 4: 360 lbs × 15

Light here, minimal rest between sets for some TUT type of volume.

REVERSE HYPER
Set 1: 190 lbs × 12
Set 2: 190 lbs × 12
Set 3: 190 lbs × 12

KB SWINGS
Set 1: 60 lbs × 15
Set 2: 60 lbs × 15
Set 3: 60 lbs × 15

Tomorrow if I see a flight of steps I am panicking. Straight up elevator day tomorrow.

[Jay]

02-21

Day o' swole

SEATED PRESS
Set 1: 45 lbs × 10
Set 2: 95 lbs × 10
Set 3: 135 lbs × 10
Set 4: 185 lbs × 10
Set 5: 205 lbs × 8
Set 6: 185 lbs × 8

Tightness in shoulders = miserable feeling. Strong and fast, but miserable.

LAYING REAR DELT RAISES
Set 1: 25 lbs × 15
Set 2: 25 lbs × 15
Set 3: 25 lbs × 15

CHINUPS
Set 1: 5 reps
Set 2: 6 reps
Set 3: 6 reps

KIRK ROWS
Set 1: 135 lbs × 10
Set 2: 185 lbs × 10
Set 3: 185 lbs × 10

DUMBBELL CURLS
Set 1: 45 lbs × 12
Set 2: 45 lbs × 12
Set 3: 45 lbs × 12

TRICEP PRESSDOWNS
Set 1: 130 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 15

DECLINE SITUPS ADD 45# PLATE
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

LEG EXTENSION
Set 1: 110 lbs × 15
Set 2: 110 lbs × 15
Set 3: 110 lbs × 15

Held these for a 3 count at the top. See? I do my reading ;).

Good workout. Gym was 500 degrees today for some reason so the sweat was a pouring outta me.

Better get used to that......

02-24

Rep day for me. Keeping the reps easier and rest periods short.

SAFETY SQUAT BAR SQUAT
Set 1: 75 lbs × 8
Set 2: 165 lbs × 8
Set 3: 235 lbs × 8
Set 4: 275 lbs × 8
Set 5: 300 lbs × 8
Set 6: 300 lbs × 8

ROMANIAN DEADLIFTS
Set 1: 135 lbs × 8
Set 2: 225 lbs × 8
Set 3: 315 lbs × 8
Set 4: 405 lbs × 5

SPLIT LUNGES
Set 1: 10 lbs × 10
Set 2: 20 lbs × 10

I LOATHE lunges. Elevated the rear leg on a bench. Seriously suck at these.

CABLE ROWS
Set 1: 170 lbs × 15
Set 2: 190 lbs × 15
Set 3: 210 lbs × 15

WIDE GRIP PULLDOWNS
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15
Set 3: 130 lbs × 15

STANDING CALF RAISES
Set 1: 320 lbs × 12
Set 2: 320 lbs × 12
Set 3: 320 lbs x 12

PLANKS
3 for 90s each

[Jay]

BENCH
Set 1: 135 lbs × 10
Set 2: 185 lbs × 10
Set 3: 225 lbs × 5
Set 4: 225 lbs × 27

Decided to do my own combine test tonight. Back in 1998 for my own pro-football workout I did 38 reps... of course I trained specifically for that bench press test. Today is different. I don't do many high rep sets so if I got 30 I would have been happy.

I didn't... chest was so blown up after this set...

1 1/2 BENCH
Set 1: 185 lbs × 10

Did a burnout set with 185, but with a catch. Down, half way up, down, full press. I honestly lost count doing these so I think I got 10, but could have been more....

Z PRESS
Set 1: 135 lbs × 8
Set 2: 135 lbs × 8
Set 3: 135 lbs × 8

SEATED DUMBBELL SHRUGS
Set 1: 100 lbs × 20
Set 2: 100 lbs × 20

FAT BAR CURLS
Set 1: 25 lbs × 20
Set 2: 75 lbs × 10
Set 3: 95 lbs × 10
Set 4: 115 lbs × 8

TATE PRESS
Set 1: 35 lbs × 20
Set 2: 35 lbs × 20
Set 3: 35 lbs × 20

[Jay]

3CT PAUSE SQUAT
Set 1: 45 lbs × 10
Set 2: 135 lbs × 3
Set 3: 185 lbs × 3
Set 4: 225 lbs × 3
Set 5: 275 lbs × 3
Set 6: 315 lbs × 3
Set 7: 365 lbs × 3
Set 8: 405 lbs × 3
Set 9: 405 lbs × 3
Set 10: 405 lbs × 2

Came down funky on the third rep so racked it. No clue what the hell happened with that one.

QUARTER SQUATS
Set 1: 225 lbs × 8
Set 2: 275 lbs × 8
Set 3: 275 lbs × 8

Use this to blow up my teardrop.

4" SNATCH GRIP SLDL
Set 1: 135 lbs × 8
Set 2: 225 lbs × 8
Set 3: 315 lbs × 8
Set 4: 405 lbs × 8

From 4" blocks.

CHINUPS
Set 1: 9 reps
Set 2: 8 reps

INVERTED ROWS
Set 1: 10 reps
Set 2: 10 reps

LEG PRESS CALF RAISES
Set 1: 180 lbs × 20
Set 2: 180 lbs × 20

PLANKS WITH 45# PLATE
Set 1: 45s
Set 2: 35s

If I can walk tomorrow I will be amazed. It was a good amount of lower body volume for sure.

[Jay]

I am quietly smashing my own PR's piece by piece using my ASS program.

I'm not going to talk shit here. Anyone who knows me knows I tell it like it is and have no problems saying "shit doesn't work". Well, my shit works.

From physique improvements to strength. The past several months have been giving me the best gains, overall, of my gym life.

Today was no exception.

One of my long standing goals is a 315 pound press. I creeped closer to that today.

PRESS
Set 1: 45 lbs × 8
Set 2: 95 lbs × 6
Set 3: 135 lbs × 3
Set 4: 155 lbs × 2
Set 5: 175 lbs × 1
Set 6: 185 lbs × 1
Set 7: 205 lbs × 1
Set 8: 225 lbs × 1
Set 9: 265 lbs × 1
Set 10: 275 lbs × 1

Lifetime PR. I weigh 270 right now so this is above bodyweight. Seriously happy with this.

DUMBBELL INCLINE BENCH
Set 1: 85 lbs × 20
Set 2: 85 lbs × 15
Set 3: 85 lbs × 15

MEDIUM BAND PULL APARTS
Set 1: 20
Set 2: 20
Set 3: 20

SIDE LATERALS
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15
Set 3: 20 lbs × 15

MEDIUM BAND PRESSDOWNS
Set 1: 100 reps

BARBELL CURLS
Set 1: 55 lbs × 100

Rest of the workout was spent ripping it out like a bodybuilder because why screw with a formula that is working for me and keeps working for everyone doing this.

[Bobby]

Congrats on the progress! So,,you must be like 8 feet tall with that bw?