Legs Power (Hamstring Focus)

Weight: 184

Squat: ( 5/3/1 protocol )
225 x 5
245 x 5
265 x 5
Felt strong today. Up weight next time.

Deadlift: ( 5/3/1 protocol )
245 x 5
285 x 5 strong set
325 x 5 short breather between 4 & 5. Strong set though.

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

Hamstring Curl: 3x5-8 (both pins in #2)
120 x 8
120 x 8
120 x 6 tough!!!

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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Pull Hyper

Weight: 181.8

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

Pull-ups: 3x8-12
BW x 10 neutral grip. Rear Delt hurting
BW x 8
BW x 7
Wow. Still feeling 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
40 to bar x 12, x 11, x 8 good weight for now.
Dropped weight a bit. Shoulder acting up, but the set felt pretty good as Lin as form stayed strict.

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

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Push Hyper

Weight: 183.4
NOTE: substituted chest exercises for fixed movements. Bursitis on fire today.

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: 182.6

Squat: ( 5/3/1 protocol )
225 x 3
255 x 3
285 x 4

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

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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Pull Power

Weight 182.6

Weighted Pull ups: 3x5-8
BW x 8
BW x 8
BW x 8
Right rear delt still hurts

Pendlay row: 3x5-8
175 x 8
175 x 8 tough last few. Good weight for today.
175 x 7

Mid row: 3x5-8
170 x 8 super strict
170 x 6 strict pulls
170 x 6 strong set
Good weight for another week or so

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: 183.8

Warmup: 60 x 8

Flat DB Bench Press: 3x3-5
100 x 5 strong set
95 x 5 solid 5 had a little help. Good set though
95 x 5 failed on 6

DB incline press: 3x5-8
80 x 7
80 x 7 tough last rep
80 x 6 great set

Standing Military press: 3x3-5
95 x 6
105 x 4
105 x 3
Take this easy for a few weeks and keep form perfect.

CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7

Legs Power/Assistance

Weight: 182

Squat: ( 5/3/1 protocol )
225 x 3
245 x 3
275 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

Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
225 x 5
225 x 5
225 x 5
Pretty good weight. Go to 245 next week

Hamstring Curl: 3x5-8 (both pins in #2)
120 x 8
120 x 8
120 x 6 tough!!!

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.