Box Squats: 3×5@345/157 no belt
GHR: 5@bw, 5@bw+22/10, 5@bw+10/4.5
Seated Good Morning: 8@132/60, 8@165/75, 8@187/85
6 sets of Abs and Obliques
The box squats are the heaviest I’ve done completely raw, the last set was hard but nothing too bad. I’ll be doing 3×5 for the next 2 weeks then change to 5×3 for the last four weeks of this routine. I’m hoping this will be good for both my squat and my deadlift but we will have to wait and see.
The GHR’s were good, the second set with a 10kg plate was SUPER hard I really had to grind out the last couple reps so I dropped down to the 10lb plate for the last set. I’m going to grab a 15lb dumbell next week and try to get both weighted sets in with it. I’m really starting to like seated good mornings, I went deeper and they were REALLY good on the lower back and a good stretch on the glutes and hams.
CGB: 5×3@235/107
CG 8″ Pin Press: 3@315/143, 2×5@315/143
Tate Press: 10@38/17, 10@43/19.5
Barbell Curls: 2×10@50/23
Reverse Grip Barbell Curls: 2×10@50/23
The close grip benches went pretty well today the weight was a little light but I’ll work up to the heavier weights. They did cause a little bit of pain in my left shoulder so I did some rotator work in between sets alot with a lot of stretching which did seem to help. I was supposed to do reverse band benches but since I was flying solo today I decided to do close grip pin presses with about an 8″ ROM. These were hard on not only my triceps but also my wrists, I still havent’ taken my wrist wraps to the gym since the meet.
Deadlifts: 12×1@275/125(50%) + 80/36 chains
Seated Good Mornings: 10@135/61, 2×8@185/84
Bent Over Rows: 10@154/70, 10@176/80
4 Sets Abs and Obliques
After last weeks shoulder pain during deadlifts I decided to slow things down and drop the starting weight to 50% and work up from there week by week. I haven’t figured out the details but I’m thinking of each week drop 1 set and add 2.75% finishing the 12th week at 80.25%(441) + chains for a single which is about 95% of my max at the top. Any input would be great.
Bench: 3×3@215/98 + 80/36 chains
3Board Bench: 4×4@335/152
Tate Press: 2×15@33/15
Rear Delt Flyes: 2×20@105/48
6 sets rotator cuff
4 sets bicep curls
The bench with chains was supposed to be 8×3 at 245+ chains but after the first set at 215 I decided it was heavy enough and then after the third I decided my shoulder was not liking this at all. However it did put up with the 3 board work so that’s good. I think I’m going to do alot more work off of boards for the remainder of this routine or at least until my shoulder heals up. I will also swap the bench with chains to floor press with chains which I hope will also give my shoulders a rest.
Box Squats: 3×5@315/143
Good Mornings: 5@225/102, 5@275/125, 5@295/134
GHR: 8@bw, 2×6@bw+10/4.5
Abs: 3sets
I started today with about 15 minutes of stretching, all the different angles I could think of to stretch my shoulders were covered. Box squats were pretty easy at this weight but I decided to keep it light for this week, plus I lost my routine and couldn’t remember what it called for so I left it there.
The 295 set of good mornings is a PR for me but I felt my form was a little bad so I won’t go much higher. These are going to be the reason I can pull 600 at the end of this year I know it. My year end goal would be a set of 5 at 365 so I’ve got some weight to put on but I think I can do it. GHR’s were good, I added weight again and they weren’t too challenging. I’m going to try them with a 25lb plate next week and try to get 5 reps out.