Legs Power (Quad Focus)

Weight: 181.4

Squat: ( 5/3/1 protocol )
245 x 3
275 x 3 felt really light and strong.
295 x 5 great depth. Good set. Felt strong.

Deadlift: ( 5/3/1 protocol )
275 x 3 beltless
335 x 3 beltless easy set.
355 x 5 felt good and strong. Focus on keeping back neutral and driving hard.

Pause squats: ( light, get used to being in the hole and exploding out):
205 x 5 shoulder width foot placement
205 x 5
205 x 5
205 x 5
205 x 5
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow. Last few sets were tough towards the end

Weighted plank: 3x45 seconds
45 lbs

Seated calf raise: 3 x 10 x 3 positions
175

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Pull Power

Weight 181.4

Pendlay row: 3x5-8
195 x 7
195 x 7 tough last few. Good weight for today.
195 x 6
All sets explosive out of bottom. (Tee hee...explosive out of bottom)
Keep this weight one more week then move to 205.

Weighted Pull ups: 3x5-8
BW + 45 x 6 neutral grip. Good set
BW + 45 x 5 neutral grip. Feels better on shoulder
BW + 45 x 6 good sets. Felt strong.
BW x 15 (8+7)

Mid row: 3x5-8
190 x 6 super strict. Really engaged back. Great set.
190 x 6
190 x 6

DB Curl: 3x5-8
40 x 8
40 x 8
40 x 8

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Push Power

Weight: 181.2

Warmup: 60 x 10

Incline DB Bench Press: 3x3-5
100 x 7 strong set. No spotter
100 x 6 good set. No spotter
100 x 5 Very little shoulder pain. Just shy of lockout on #6 good set.

BB incline press: 3x5-8 (seat set about halfway up)
Warmup
205 x 8 felt good on shoulder
225 x 6 strong set
205 x 6 failed on 7. Good set.

Standing Single Arm Military DB press: 3x3-5
55 x 8 r/ arm l/ arm 7
50 x 8/7 perfect form. Nice and controlled.
45 x 8 felt light and controlled. Just hit 8.
Bonus
45 x 9 each. Hard # 9s

CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7 tough set. Sticking about 3/4 up.

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Legs Power (Hamstring Focus)

Weight: 180.2

Squat: ( 5/3/1 protocol ) 
245 x 3 
275 x 3 
295 x 5 good set. Very deep. 

Deadlift: ( 5/3/1 protocol ) 
275 x 3 
335 x 3 
355 x 4 

Deficit deadlifts OR Block Pulls: 3x5 
(Romanian Deadlifts) 
255 x 5 
255 x 5 great weight. Form perfect. 5 tough. 
255 x 5 perfect 

Hamstring Curl: 3x5-8 (both pins in #2) 
130 x 8 
130 x 8 
130 x 7 good weight 

Barbell rollouts: 3x8 
BW x 10 x 3 
All the way down, nose to ground. Do this a few weeks and then try from feet. 

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Push Hyper

Weight: 180.2

Flat DB fly OR Cable fly: 3 x 8 -12
90 x 10
90 x 9
90 x 8
Bonus : 85 x 6
70 x 8

Incline BB press: 3x8-12
175 x 8 easy set
185 x 9 tough #9
185 x 7

Cable Flys
60 x 8
60 x 8
60 x 8
Give full stretch

Side raise: 3x8-12
20 x 12
20 x 12
20 x 10
Last few reps tough on last 2 sets

Scott Overhead Extension: 3x8-12
80 x 11
80 x 9
80 x 7

Pressdown: 3x8-12
65 x 10
65 x 9
65 x 8

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Legs Power (Quad Focus)

Weight: 179.8

Squat: ( 5/3/1 protocol )
225 x 5
255 x 5
275 x 6 great depth. Good set. Felt strong.

Deadlift: ( 5/3/1 protocol )
255 x 5
315 x 5
345 x 5 felt good and strong. Focus on keeping back neutral and driving hard.

Pause squats: ( light, get used to being in the hole and exploding out):
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow.

Weighted plank: 3x45 seconds
45 lbs

Seated calf raise: 3 x 10 x 3 positions
175

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Pull Power

Weight 181.2

Pendlay row: 3x5-8
195 x 7
195 x 7 tough last few. Good weight for today.
195 x 6
All sets explosive out of bottom. (Tee hee...explosive out of bottom)
Keep this weight one more week then move to 205.

Weighted Pull ups: 3x5-8
BW + 35 x 6 neutral grip
BW + 35 x 6 neutral grip. Feels better on shoulder
BW + 35 x 6 good sets. Felt strong.
One more week and move to 45
BW x 15 (8+7)

Mid row: 3x5-8
190 x 6 super strict. Really engaged back. Great set.
190 x 6
190 x 6

DB Curl: 3x5-8
40 x 8
40 x 8
40 x 7

Push Power

Weight: 183

Warmup: 60 x 10

Incline DB Bench Press: 3x3-5
100 x 6 strong set
100 x 6
100 x 5 Very little shoulder pain. Made sure I had help getting weight out of pocket.

BB incline press: 3x5-8 (seat set about halfway up)
Warmup
185 x 8 felt good on shoulder
205 x 6 strong set
225 x 6 failed on 7. Good set.

Standing Single Arm Military DB press: 3x3-5
45 x 8 each arm
45 x 8 perfect form. Nice and controlled. Felt really light today.
45 x 10 good.
Bonus
50 x 8 each. Could have done 55 I think. Move all sets to 50 next week.

CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7 tough set. Sticking about 3/4 up.

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Legs Power (Hamstring Focus)

Weight: 183

Squat: ( 5/3/1 protocol )
225 x 5
255 x 5
275 x 6 good set.
Used belt this time. Not sure if I like it or not, but seems to help with low back pain. Weight felt light, but belt really restricted deep breathing.

Deadlift: ( 5/3/1 protocol )
255 x 5 easy peasy
315 x 5
355 x 3 too much too soon. Knee not fully engaging forcing more of an RDL.

Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
245 x 5
255 x 5 great weight. Yuck.
255 x 5 perfect
Good weight.

Hamstring Curl: 3x5-8 (both pins in #2)
130 x 8
130 x 8
130 x 7 good weight

Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.

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Pull Hyper

Weight: 180

DB row: 3x8-12
100 x 8
100 x 9
100 x 8
Dropped a few reps, but it was expected. Focusing on maximal contraction at top of movement. Elbow low and pull high.

Pull-ups: 3x8-12
BW x 10 neutral grip. Rear Delt hurting
BW x 10
BW x 8
Still feeling really weak here.

Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12 wow. Great set. Great focus.

DB curl: 3x8-12
40 x 10
40 x 8
40 x 8

EZ Preacher Curls: 3x8-12 ( per arm)
20 on bar x 9
20 x 8
20 x 9
Tough!

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Push Hyper

Weight: 180.6

Flat DB fly OR Cable fly: 3x8-12
90 x 10
90 x 8
85 x 8 down a few reps from last week (11)
Bonus : 85 x 6

Incline BB press: 3x8-12
175 x 8
185 x 8
185 x 8 tough! Good set.

Seated DB press: 3x8-12
40 x 9 form perfect. Butt back in chair, no arch. Shoulder ok.
40 x 8
40 x 7

Side raise: 3x8-12
20 x 12
20 x 12
20 x 10
Last few reps tough on last 2 sets

Scott Overhead Extension: 3x8-12
80 x 11
80 x 7
80 x 7

Pressdown: 3x8-12
65 x 8
65 x 8
65 x 8 ouch. Tough sets.

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Leg Power( Quad Focus- 1RM)

Weight: 181

Squat: ( 5/3/1 protocol )
225 x 5
265 x 3
315 x 2 could have pushed for three, but opted out. Strong set.

Deadlift: ( 5/3/1 protocol )
275 x 3
315 x 3
385 x 1 felt awesome. Went right up but stopped at one to establish new numbers for next week. I'll be back at four plates next cycle.

Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
245 x 5
245 x 5 great weight. Form perfect. 5 tough.
245 x 5 perfect

Hamstring Curl: 3x5-8 (both pins in #2)
130 x 8
130 x 8
130 x 6 good weight

Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.

Shoulder rehab cable work

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