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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