Squat

Weight: 175.6

Bench Squats
135 x 8 too easy. Start at 225 for bench squats.
225 x 8 still pretty easy, but good warm up weight
275 x 6 perfect form. No bowing at all. Tough number 6.
245 x 8 a little bowing at very end. Felt light.
245 x 8 easy set. Again, a little bowing on last two reps, but not bad.
245 x 8 strong set.
Deep squats really seems to help. Everything felt strong today. Up top set to 295 next week. Work sets to 265.

DB Snatch
70 x 5 each arm. Very easy warm up weight.
90 x 4/5 L/R each arm. great set. Great power.
85 x 5 per arm. great set. Left lagging quite a bit.
85 x 5 per. Left almost didn't stick #5. Great form, great explosiveness.
Top set at 95 next time. Keep work set at 85 for one more week. Get a solid 5 on each arm before moving up.

Jump Squats x 20 not bad

Seated Military BB Press
135 x 12 spot off rack. Easy 12
155 x 10 spot off rack. Strong 10
155 x 7 spot off rack.
155 x 5 great set. Had spotter help take it off the rack. Big help.

Weighted Dips
BW + 45 x 10. Great set. No pain in elbows. Keep them against body though. Watch form.
BW + 45 x 8 great work. Very controlled.
BW + 45 x 7
BW x 16 all one set! last rep tough
Elbows and shoulders feel a bit strained.

Body Weight Scott Tricep Presses
BW x 5
BW x 5 and 5 was a fight.
BW x 5. Tough set. Great workout.

Body flat. Head tucked between arms, lowered all the way to full stretch.

Chest

Weight: 175.6

Incline Press
65 x 8
90 x 5 2" from lockout on 6. Just hit a wall. Good set though.
85 x 7 good set.
85 x 5
85 x 4 Good weight/effort. Go until 6 on each set.
60 sec rest then:
75 x 5
Keep this weight another week and up top set to 95.

Ring flys + press superset
BW x 10 each broken today. A bit tired for some reason.
BW x 10 each (6+3+1)
BW x 10 each (4+2+2+2)
BW Maltese x 5 yowzers! Super strict. Strong control.
BW Maltese x 3

Cable flys (low flys)
30 x 9
30 x 8
30 x 9
chest wide and expanded Wide arms, slight bend; then immediately:
15 x 15 straight arms- no cheat, no pause. Not cool.

Pullovers DB
70 x 10
70 x 10. Last few rough, but you made it.
70 x keep this weight for a few more weeks for joint purposes. Feeling a bit of a pull.

Calf raise machine/ BW burnouts
220 x 15 full lockout then 20 BW burnouts. Ouchie, but not too bad.
220 x 15/ 20 Wow! FULL lockout. 13-15 rough.
220 x 15/20 controlled. nice set. Holy crap.

Standing EZ Curls
75 x 8
75 x 7
75 x 5
DB burns down the rack. No rest.

Next week Scott EZ Supersets
60/45

DL

No deads today. Back a little strained and I'm short on time.

BW Pullups/Weighted Chins
Pull-ups x 8 easy set.
BW + 45 x 6 strong set. All singles, but just a brief touch between reps
Pull-ups x 8 (5+1+1+1)
BW + 35 x 7 (4+1+1+1)
Pull-ups x 8 (6+2)
BW + 35 x 6 (3+1+1+1) no momentum

Pendlay Rows
135 x 8
135 x 9 good set. Minimize momentum.
135 x 8

Wide grip seated cable pulls
130 x 8. A bit of momentum to get it to the belly. Drop weight
110 x 8 tough last foot or so. Contract tight!
110 x 9 easy set

Handstand holds
35 sec x 2 solid sets. Last set @ 30 sec. Last set still brutal. 90 sec rest between sets. Cannot break that 3rd set!

Cable pulls rear delts
30 x 12
30 x 12 No pivoting of the body. Strict.
30 x 12 Very tough. Remained strict

Hamstring Curls
100 x 12
100 x 12
110 x 8 wow.

Squats

Weight: 175.6

Back Squats (deep-no bench)
135 x 8
205 x 8
245 x 5 perfect form. Below parallel. Wide base.
225 x 6 no bowing of knees. Deep.
225 x 6 a little bowing on 6. Good form though.
Left weight alone this week. Have a slight pain in right knee. Up top set to 265 next week. Work sets 235.

DB Snatch
70 x 5 each arm. Very easy warm up weight.
85 x 5 each arm. great set.
80 x 6 great set.
80 x 4/5 L/R had a 6 in the right, but want left to catch up. Awesome set all around. Great form, great explosiveness.
Top set at 90 next time.

Jump Squats x 20 not bad

Seated Military BB Press
135 x 12 spot off rack. Easy 12
155 x 10 spot off rack. Strong 10
155 x 8 spot off rack. Just inches from lockout.
155 x 6 great set. Had spotter help take it off the rack. Big help.

Weighted Dips
BW + 45 x 9 Watch form.
BW + 45 x 8
BW + 45 x 8 perfect set. Last rep a fight.
BW x 20 all one set! last rep tough
Elbows and shoulders feel a bit strained. Maybe take a few weeks off dips and try something less strenuous on the joints.

Body Weight Scott Tricep Presses
BW x 5
BW x 6
BW x 6

Body flat. Head tucked between arms, lowered all the way to full stretch. No cheating.

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Chest

Weight: 177

Incline Press
65 x 8
90 x 5
90 x 3 extra set on slightly lesser incline
80 x 6 good set.
80 x 6 good form. Fought a bit for 6
80 x 5 Good weight/effort. Go until 6 on each set.
Go to 95/85 next week.

Ring flys + press superset
BW x 10 each solid set! Felt very strong.
BW x 10 each (7+3)
BW x 10 each (4+2+2+2)
BW Maltese x 4 yowzers! Super strict.
BW Maltese x 3

Cable flys (high flys)
60 x 9
60 x 8
60 x 8
chest wide and expanded Wide arms, slight bend; then immediately:
35 x 12 straight arms- no cheat, no pause.

Pullovers DB
65 x 10 good set. Strong all the way through.
65 x 10 last rep a bit tough, but strong all the way through.
65 x 10 great weight. Oddly strong straight through. Last few reps tough but easier than last week at a lower weight.
Lets go 70 next week champ!

Calf raise machine/ BW burnouts
220 x 15 full lockout then 20 BW burnouts. Ouchie, but not too bad.
220 x 15/ 20 Wow! FULL lockout. 13-15 rough.
220 x 15/20 controlled. nice set. Holy crap.

Scott EZ Supersets

60/45 x 8/8
60/45 x 6/7 per. No cheating at all.
60/45 x 5/4

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DL

Weight 178

Deadlifts
225 x 5
325 x 4. Good set
295 x 5 solid set. Short regrip between 4/5
295 x 4 had another in the tank, but know form would have suffered big time. Great muscle control.
295 x 4. Just like the previous set. Go to 335 for top set. Also, get those 5 reps in all work sets.

Weighted Chins
BW + 45 x 6 strong set. All singles, but just a brief touch between reps
BW + 35 x 6 (3+1+1+1)
BW + 35 x 6 (3+1+1+1) no momentum.
BW (chins) x 13 (7+2+2+1+1)

Do body weight pull ups next week. Alternate each week.

Inverted Ring Pull-Ups
BW x 12 Nice and controlled. Tough last few without cheating
BW x 9 to the arm pits. No momentum.
BW x 7
90 sec rest or less between sets

Handstand holds
35 sec x 2 solid sets. Last set @ 30 sec. Last set still brutal. 90 sec rest between sets.

Cable pulls rear delts
35 x 12 tough weight. Watch the momentum.
30 x 12. Better. No pivoting of the body. Strict.
30 x 12. Broken set on both arms. Very tough. Remained strict.

Squats

Weight: 177.8

Back Squats (deep-no bench)
135 x 8
205 x 8
245 x 5 perfect form. Below parallel. Wide base.
225 x 6 no bowing of knees. Deep.
225 x 6 a little bowing on 6. Good form though.
Up top set to 265 next week. Work sets 235.

Bulgarian Squats
70 x 8 per leg L/R this is going to suck.
70 x 8 per leg R/L left struggled on the last few. Not broken though.
70 x 8 per leg L/R right struggled on last few. Right (3+3+2) awful. Just awful.
Up to 75 next time

Jump Squats x 20 puke. (12+4+4)
Rubber legs. Great set.

Military Seated DB Press
30 x 12 Easy 12
40 x 12 Strong 12
50 x 8
50 x 7 great set.
50 x 6 Keep work set at 50 for another few weeks or so.

Weighted Dips
BW + 45 x 8 feel a bit weak and a twinge in my elbow. Watch form.
BW + 45 x 8
BW + 45 x 6 just shy of lockout on 7
BW x 13 all one set! last rep tough

Scott Tricep Presses
140 x 10
140 x 7 good set
140 x 7
Immediately:
Cable press downs
110 x 9 perfect effort

Cardio/Accessory Lifts

Weight: 175.6

Walk 2.0 incline @ 3.8 mph for one hour.

Wrestling Bridges
BW 10 x 3

Frontal Neck
25 x 15
25 x 15
25 x 15 yowza

Side
25 x 15
Need a better way to train lateral neck.

Side planks on bench each side for 30 sec
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DL

Weight 176.6

Deadlifts
225 x 5
325 x 4. Great set! Felt strong and controlled.
295 x 5 solid set. Short regrip between 4/5
295 x 4 had another in the tank, but know form would have suffered big time. Great muscle control.
295 x 4. Just like the previous set. Go one more week and then go to 305 for work sets. Good set.

BW Pull-ups
BW x 8 strong set. No break
BW x 8 (5+1+1+1)
BW x 8 (4+2+1+1) no momentum.
BW (chins) x 12 (5+3+1+1+1+1)

Do weighted chin-ups next week. Alternate each week.

Scott Lat Pulls
150 x 10 Nice and controlled. Felt easy. Need more weight.
150 x 12
150 x 10 great control. No tricep or bicep involvement

Handstand holds
35 sec x 2 solid sets. Last set @ 30 sec. Last set still brutal. 90 sec rest between sets.

Cable pulls rear delts
30 x 12 x 3 very controlled. No momentum. No cheating. Good workout brother! Up weight next time!

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Squats

Back Squats (deep-no bench)
135 x 8
185 x 8
205 x 8 perfect form. Below parallel. Wide base.
225 x 6 no bowing of knees. Deep.
245 x 5 a little bowing on 4/5. Good form though.

Bulgarian Squats
65 x 8 per leg L/R
65 x 8 per leg R/L left struggled on the last few.
65 x 8 per leg L/R right struggled on last few.
Up to 70 next time.

Military BB Press
135 x 12 spot off rack. Easy 12
155 x 10 spot off rack. Strong 10
145 x 7 spot off rack. Just inches from lockout.
145 x 6 great set. Had spotter help take it off the rack. Big help. Keep top set at 145 for another few weeks or so.

Weighted Dips
BW + 45 x 7 feel a bit weak and a twinge in my elbow. Watch form.
BW + 45 x 7
BW + 45 x 6 nasty 6
BW x 14 all one set! last rep tough

Scott Tricep Presses
140 x 10
140 x 8 good set
140 x 6
Immediately:
Cable press downs
110 x 8

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Cardio/Accessory Lifts

Weight: 174.5

Walk 2.0 incline @ 3.8 mph for one hour.

Wrestling Bridges
BW 10 x 3

Frontal Neck
25 x 15
25 x 12
25 x 15 yowza

Side
25 x 15
Need a better way to train lateral neck.


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Chest

Incline Press
65 x 8
90 x 5
80 x 6 good set.
80 x 5 good form. Fought a bit for 5.
80 x 5 Good weight/effort. Go until 6 on each set.

Ring flys + press superset
BW x 10 each solid set! Felt very strong.
BW x 10 each (5+3+2)
BW x 10 each (6+2+1) did a few extras since I got chatting with a couple young bucks.
BW Maltese x 5 yowzers! Super strict.

Cable flys (high flys)
60 x 9
60 x
60 x
chest wide and expanded Wide arms, slight bend; then immediately:
35 x 12 straight arms- no cheat, no pause.

Pullovers DB
60 x 10
60 x 10
60 x 10 great weight. Last set was brutal. Very strict- full stretch.

Calf raise machine/ BW burnouts
220 x 15 full lockout then 20 BW burnouts
220 x 15/ 20 Wow! FULL lockout to bone support on each rep. Gnarly.
220 x 15/20 controlled. nice set. Holy crap.

Scott EZ Supersets next week-left elbow is tweaky today

DB Standing Curls
40 x 8 per arm (alternating)
40 x 7 per. No cheating at all.
40 x 6 then immediately:
35 x 3 per
25 x 8 per
20 x 8 per
15 x 8 per
10 x 10 per
NO REST BETWEEN SETS. Arms on fire. Great set.

DL

Deadlifts
225 x 5
325 x 3
285 x 5 great job. Felt fairly easy on this set.
285 x 5 solid set. Straight through all reps.
285 x 5 short break between 3 and 4. 4/5 good. Went one more week at 285. Up work set to 295 next week.

Weighted chin-ups
BW + 35 x 6 (3+2+1) strong set.
BW + 35 x 6 (3+2+1)
BW + 35 x 6 (3+1+1+1)
BW (chins) x 12 (6+2+1+1+1+1)

Do BW pull-ups next week. Alternate each week.

DB Rows
75 x 8 per arm. Nice and controlled.
75 x 8 very controlled- good weight
75 x 8 try to limit bicep involvement

Handstand holds
35 sec x 2 solid sets. Last set @ 25 sec. Last set still brutal. 90 sec rest between sets.

Cable pulls rear delts
30 x 12 x 3 very controlled. No momentum. No cheating. Good workout brother!

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