Dev day, cycle 1. Again focused on chest development. Bench Press: 5 sets of paused presses for 3 reps @ 145lbs. Then did 5 sets of 3 reps @ 145lbs with tap & go pace. Floor Dumbbell Chest Press: 4 sets of 10 reps @ 55lb (pair). Low Incline Dumbbell Chest Press: 3 sets of […]

Squat & Bench Press day, cycle 1. Squat: Sets 1 & 2) 4 reps @ 175lbs. Set 3) 4 reps @ 190lbs. Set 4) 3 reps @ 200lbs. Bench Press: Sets 1 & 2) 3 reps @ 155lbs. Set 3) 2 reps @ 165lbs. Set 4) 2 reps @ 170lbs. Angled Leg Press: 4 sets […]

Bench Press & Deadlift Day, cycle 1. Bench Press: 1) 4 reps @ 155lbs. 2) 4 reps @ 155lbs. 3) 4 reps @ 165lbs, did this as a split set of 3 reps then 1. 4) 3 reps @ 170lbs, this was a rough set of a single, a miss, then two more singles to […]

First day of a fresh new mesocycle, Deadlift & Squat day cycle 1. Deadlift: 1) 4 reps @ 280lbs. 2) 4 reps @ 280lbs. 3) 4 reps @ 300lbs. 4) 3 reps @ 310lbs. High Bar Back Squat: 1) 3 reps @ 175lbs. 2) 3 reps @ 175lbs. 3) 2 reps @ 190lbs. 4) 2 […]

Dev day, cycle 1. I’m starting to feel these workout clusters are what I should do every dev day unless something else is higher priority. Concentration Dumbbell Curls / Overhead Dumbbell Tricep Extensions: 3 sets 8 curls @ 35lbs / 10 extensions @ 60lbs. Chin-ups / Tricep Cable Kickbacks: 4 sets 5 reps chin-ups @ […]

Squat & Bench Press day, cycle 1. High Bar Back Squat: Set 1) 4 @ 160lbs. Set 2) 4 @ 160lbs. Set 3) 4 @ 170lbs. Set 4) 3 @ 175lbs. Close Grip Decline Bench Press: Set 1) 3 @ 155lbs. Set 2) 3 @ 155lbs. Set 3) 2 @ 165lbs. Set 4) 2 @ […]

Bench Press & Deadlift day, cycle 1. Bench Press: Set 1) 4 @ 155lbs. Set 2) 4 @ 155lbs. Set 3) 4 @ 165lbs. Set 4) 3 @ 170lbs. Deadlift: Set 1) 3 @ 275lbs. Set 2) 3 @ 275lbs. Set 3) 2 @ 250lbs. Set 4) 1 @ 300lbs, several fails for second rep. […]

Okay, first day of my new mesocycle. Took a few days off to rest up, just because work has had me a little stressed out and I needed a little time to clear my brain. Felt good to get back in the gym. The only major change to the program this cycle is replacing Front […]

Today was developmental day, and it’s been a while since I did any overhead presses and I’m doing a lot of flat bench pressing again and I know overhead pressing can help with my bench strength, so I wanted to do some. I did a lot of shoulder work today, but noted afterwards I had […]

Front Squat & Bench Press day of cycle 1, had 2 rest days although one of those days I had a great run. Quick logs, catching up on a few weeks worth still. Front Squat: Set 1) 4 @ 160lbs. Set 2) 4 @ 160lbs. Set 3) 4 @ 170lbs. Set 4) Failed 1 rep […]