Here is the log for January 2- January 6
On Monday I was supposed to get 465 for 4 sets of 1. I smoked my first set and then Steel told me to do 2 more sets of 2- which were tough but I got em. On Tuesday I benched heavy for the first time in two weeks and did 330 for 8 total reps. The deadlift session was real challenging this week- 535(93%) for 5 sets of 2. Was real happy I got all my reps on that. On Friday a friend of mine asked me to help him out at the gym he goes to. Since we were slow at Penn I went over to train with him at Planet Fitness.haaa.. I knew it sucked but didn't know it sucked thaaaat bad!! More on that later.
Monday January 2
Vert Jumps
3x5
Squat
225x6
285x5
325x4
365x3
405x2
435x1
465x1
465x2
465x2
335x12
DB RDL
75x6
80-2x6
85s-2x6
Leg Press
470x12
470x12
540x12
540x12
DB Bent Over Lateral Raises
35s-4x10
ABS
175 reps w/10 lb plate
Tuesday January 3
Banded Pull Aparts
2x20
Bench Press (all work sets paused)
225x5
265x3
295x2
315x1
330x3
330x3
330x2
Pull Ups
5x10
DB Incline
95x5
105x5
110x5
80x12
80x12
Hammer Strength Row
5x10
Push Ups
3x30
Wednesday January 4
Forearm Flexor Curls
65-3x15
Conditioning
Prowler- 10 trips with 55 lbs
Sprints- 5 x 10 yds working on start mechanics
Thursday January 5
Deadlift
315x5
365x3
405x2
455x2
495x1
535-5x3
Bent Rows (from floor)
245x4
245x4
255x4
255x4
265x4
BB Shrugs
315x15
335x15
355x15
355x15
225x35 (double overhand grip on last drop set)
Lat Pulldowns
4x10
Neck Harness
30x30
40x30
40x30
ABS/Push Ups
Sit Ups 4x25
Bicycles 2x25
Push Ups 1 x 50
So on Friday I knew I had to do some shoulder work and arms assistance work. My friend told me he wanted me to show him some lifting tips and he could get me into his gym- Planet Fitness for free. I didn't expect much but was shocked when I saw they didn't have one squat rack!! Not one! Only a Smith Machine and Dumbbells up to 60 lbs and then a whole bunch of machines. I won't ever go back lol.
DB Push Press
60x5
60x5
60x5
60x5
60x5
Reg Stand Press
60x19
DB Lateral/Front Combo Raises
25s-4x10
Chest Press Machine
4x15
Fly Machine
2x20
DB Polloquin Curls- done with 30s (each for 3 x 10 -12 on Tri Sets)
DB Seated Hammer Curls
DB Seated Incline Curls
DB Hands Out Seated Incline Curls
Tricep Pushdowns
5x20