Pull Hyper

Weight: 182.6

DB row: 3x8-12
100 x 10 each
100 x 9
100 x tough last few.

Pull-ups: 3x8-12
BW x 12
BW x 9
BW x 7
Wow. Feel really weak here.

Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12

EZ BB curl: 3x8-12
50 to bar x 12, x 9, x 8

EZ Preacher Curls: 3x8-12 ( per arm)
20 on bar x 10
20 x 9
20 x 8
Tough!

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Push Hyper

Weight: 182.2

Incline DB press: 3x8-12
85 x 11
85 x 8
85 x 7

Flat DB fly OR Cable fly: 3x8-12
70 x 10
60 x 10
50 x 10

Seated DB press: 3x8-12

40 x 12
40 x 11
40 x 10

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

Scott Overhead Extension: 3x8-12
65 x 12
80 x 8
80 x 8 tough last one

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

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Legs Power

Weight: 181.8

Squat: ( 5/3/1 protocol )
225 x 3
245 x 3
270 x 3
Felt strong today

Deadlift: ( 5/3/1 protocol )
255 x 3
295 x 3
335 x 3 not sure why this still feels so heavy to me. Almost 100 pounds less than my previous PR.

Pause squats: ( light, get used to being in the hole and exploding out): 185 x 3
185 x 3
185 x 3
185 x 3
185 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: 3x 10 x 3 positions
175

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HIIT

Weight 182.2

Bike #3, seat at 7

Resistance 10

Total Time:18:30
Total Distance: 4.2
Including warm up and cool down

5 min warmup
10 intervals for 10 sec with 60 sec rest pedaling
3 min cool down

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Push Power

Weight 182.6

Weighted Pull ups: 3x5-8
BW x 8
BW x 8
BW x 8
Weighted at first, but rear delt feels a little sore.

Pendlay row: 3x5-8
155 x 8
175 x 7 form strict no bouncing. Could have done a few more if I bounced a bit. Good weight for today.
175 x 7

Mid row: 3x5-8
170 x 7 super strict
170 x 6 strict pulls
170 x 7 strong set

BB Curl: 3x5-8
75 x 8
75 x 8 nice set
75 x 8
Next week do first set at 85


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Push Power

Weight: 181.6

Warmup: 60 x 8

Flat DB Bench Press: 3x3-5
95 x 6 strong set
95 x 4
95 x 4 fought for that last one
Increase to 100 top set next time. Find a spotter to help get out of the hole on first rep.

DB incline press: 3x5-8
80 x 8
80 x 6
80 x 5

Standing Military press: 3x3-5
95 x 6
105 x 5
105 x 3
Take this easy for a few weeks and keep form perfect.

CGBP: 2x5-8
Used BB- ease in
135 x 8
135 x 8

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Legs Power/Assistance

Weight: 181.4

Squat ( 5/3/1 protocol )
195 x 5
225 x 5
255 x 5

Deadlift ( 5/3/1 protocol )
235 x 5
275 x 5
315 x 5

Deficit deadlifts OR Block Pulls: 3x5
275 x 5
275 x 5
275 x 5
Pretty good weight. A bit if strain in lower back. Keep it super strict.

Hamstring Curl: 3x5-8
115 x 8
115 x 8
115 x 8
Good weight. Last rep tough on all sets. Go up next week.

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

DB row: 3x8-12
80 x 12 each
90 x 12
90 x 12 tough last few. Mainly grip failure though.
Go to 100 next week, but bring straps

Pull-ups: 3x8-12
BW x 10
BW x 8
BW x 7
Wow. Feel really weak here.

Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12

EZ BB curl: 3x8-12
50 to bar x 12, x 9, x 8

Seated Incline DB curls: 3x8-12 ( per arm)
30 x 10
25 x 11
25 x 11

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Push Hyper

Weight: 180.8 new digital scale
Gym scale: 186

Incline DB press: 3x8-12
85 x 11
85 x 8
85 x 8 struggle on 8

Flat DB fly OR Cable fly: 3x8-12
70 x 10
60 x 10
50 x 10

Seated DB press: 3x8-12
Holy crap! Last time I did these was with 75 pounds. I've been going down the rack and 45s are still heavy. Not sure if it's exhaustion from the sets I did earlier, but moly!
40 x 12
35 x 11
35 x 10
Incredible.

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

Scott Overhead Extension: 3x8-12
65 x 12
80 x 8
80 x 8 tough last one

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


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Legs Power

Weight: 185.8

Squat: ( 5/3/1 protocol )
195 x 5
225 x 5
255 x 5

Deadlift: ( 5/3/1 protocol )
235 x 5
275 x 5
315 x 5

Pause squats: ( light, get used to being in the hole and exploding out): 225x3
185 x 3
185 x 3
185 x 3
185 x 3
( 5 second pause )

Weighted plank: 3x45 seconds

Seated calf raise: 3x 10 x 3 positions
175

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Pull Power

Weight 185.8

Weighted Pull ups: 3x5-8
BW+25 x 6
BW+25 x 5
BW+25 x 5

Pendlay row: 3x5-8
135 x 8
155 x 8
155 x 8

Mid row: 3x5-8
170 x 8 a little momentum on the final pulls
170 x 6 strict pulls
170 x 6

BB Curl: 3x5-8
75 x 8
75 x 7
75 x 7
Keep 75 another week or two

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Push Power

Weight: 185.4

Warmup: 60 x 6

Flat DB Bench Press: 3x3-5
80 x 6
90 x 5
90 x 5
Increase to 95 and 100 next time

DB incline press: 3x5-8
90 x 5
85 x 5
80 x 6

Standing Military press: 3x3-5
85 x 5
95 x 5
105 x 3
Take this easy for a few weeks and keep form perfect.

CGBP: 2x5-8
Used BB- ease in
125 x 8
135 x 7



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