TESTICLAWG.

[Testiclaw]

Tuesday 3/28

Paused Bench, thumb-from-smooth:
235x1
220x5,5,5

OHP:
105x5,5,5

Seated Row 110x12,15,12,12
Grip work
Neck work

Slow, nice and easy ramping of weights. I'm experimenting with an "Over Warmup" set before my working sets.

[Testiclaw]

Thursday 3/30

Buffalo Bar Squat:
95x5,5,5
115x5,5,5
145x5,5,5

DL:
445x5

Reverse hypers:
200x8,8,8

Neck harness.

First time pulling with a belt since my meet in September. Felt okay. First time pulling for reps in a while.

[Testiclaw]

Friday 3/31

Paused Bench, thumb-from-smooth:
185x5,5,5

OHP:
135x1
125x5,5,5

Band pullaparts.

Busy, busy, stressful day.

[Testiclaw]

Monday 4/3

Buffalo Bar Squat:
190x5,5,5
205x3

DL + dbl micros:
315x1x15 singles, 15:00 EMOM

Power shrugs:
295x5,5,5

Neck, stretching. No knee pain :)

[Testiclaw]

Tuesday 4/4

Paused Bench, thumb-from-smooth:
240x1
225x5,5,5

OHP:
110x5,5,5

Throat pulls.

I'm sick as a dog with a wicked head cold.

[Testiclaw]

Monday 4/10

Buffalo Bar Squat:
195x5,5,5
215x3
185x6,6,6

Next week I will go:
200x5,5,5
220x3
185x8,8,8

DL w/ dbl micro minis:
335x1x15 singles (15:00 emom)

Back extensions 3x10
One-arm shrugs 3x12-15
Neck harness 3x15-25

Slowly edging up my volume. Need more sub-max work with the barbell movements.

[Testiclaw]

Tuesday 4/11

Paused Bench, thumb-from-smooth:
235x1
250x1
230x5,5,5

Spoto Press, index-on-smooth:
185x6,6,6

OHP:
115x5,5,5

BS rows 4x8
Slow pushdowns 4xFailure

[Testiclaw]

Thursday 4/13

Buffalo Bar Squat:
155x5,5,5

DL:
435x1
455x5

SLDL (from floor, straps)
275x6,6,6,6

Reverse hypers:
150, 175, 200, 225, 250 x8

Neck.

Will do the standard 4x6 on the SLDL, then 4x8, then 4x10, the add weight and start over at 4x6.

[Testiclaw]

Saturday 4/15

Paused Bench, thumb-from-smooth:
185x5,5,5

OHP:
120x3
135x2
150x2
130x5,5,5
95x8,8,8

Side raises 15's x4 sets
Throat pulls 60 x3 sets
Fatgrip curls 12's x17,17,17,17

Side raises are hard. Did the curls with my hands supinated the entire time. Started light on everything.

[Testiclaw]

Monday 4/17

Buffalo Bar Squats:
205x5,5,5
225x3
185x8,8,8

DL + doubled micro minis:
355x1x15 singles (15:00 emom)

Back extensions 3x10
One-arm shrugs 3x15
Neck work

[Testiclaw]

Tuesday 4/18

Paused Bench, thumb-from-smooth:
230x1
245x1
255x1
235x5,5,5

Spoto Press, index-on-smooth:
185x8,8,8

OHP:
120x5,5,5

Chuck V Rows
Side Raises
Facepulls
Pushdowns

[Testiclaw]

Thursday 4/20

Buffalo Bar Squat:
175x5,5,5

DL:
425x1
445x1
465x5

SLDL:
275x8,8,8,8

Coan Rows:
135x10,10,9,7,7,7

Reverse Hypers:
175x8,8,8

Grip work.

[Testiclaw]

Saturday 4/22

Paused Bench, thumb-from-smooth:
195x5,5,5

OHP:
125x2
140x2
155x2
135x5,5,5
95x10,10,10

Incline KB Rows:
53's x12,12,15,15,12

Side raises
Fatgrip curls
Pushdowns

[Testiclaw]

Monday 4/24

Buffalo Bar Squats:
195x3
215x5,5,5
235x3
185x10,10,10

DL + doubled micro minis:
375x1x15 singles (15:00 emom)

Yates Rows:
150x12,12,12,12

Neck harness.

[Testiclaw]

Tuesday 4/25

Paused Bench, thumb-from-smooth:
220x1
240x1
260x1
240x5,5,5

CG Spoto Press, index-on-smooth:
185x10,10,10

OHP:
125x5,5,5

Incline Row:
60's x8,8,8,12,12

Side Raises:
25's x8,8,8

Pushdowns, EZ-bar curls, grip work,

[Testiclaw]

Thursday 4/27

Buffalo Bar Squat:
175x5,5,5

DL:
415x1
445x1
475x5

SLDL:
275x10,10,10

B/O Rows
Reverse Hypers
Neck

[Testiclaw]

Saturday 4/29

Paused Bench, index-on-smooth:
200x5,5,5

OHP:
125x3
145x2
160x2
140x5,5,5

Incline DB Rows:
70's x8,8,8,8 + a few sets of shrugs

[Testiclaw]

Monday 5/1

Buffalo Bar Squat:
225x5,5,5
245x3
195x8

DL + doubled micro minis:
395x1x10 singles (10:00 emom)

Reverse Hypers:
150x10,10,10

Time to ease down a bit on the squat weight and work back up again.

[Testiclaw]

Tuesday 5/2

Paused Bench, thumb-from-smooth:
245x5,5,5
205x5,5,5
185x5,5,5

OHP:
105x5,5,5

13.5" Incline Rows:
60's x12,10,10,10,8 & some incline shrugs