6/26/2016

Sunday Night
W8 D1

Competition Grip Bench Press
Bar
135x10
155x5
185x2
220x8@10RPE
205x8@9RPE

Close-Grip Bench
195x8@9RPE
185x8@9RPE

Front Squat
Barx5
95x5
135x5
135x6

Horizontal Squats
3x8

Ab Roller
2x10

6/24/2016

Saturday
W7 D3

Competition Squats
Bar
95x6
135x6
155x6

Wide-grip Pull-downs
130 +Mini Band
3x20

Wide-grip Bench Press
Barx20
130x25 2 Sets

Cable Curls
100x20 5 Breaths
100x8 5 Breaths
100x8

Ab Roller
2x10

I was able to get a collar-to-collar grip
during the squats with minor discomfort.
Did a shoulder warm-up and stretch, ankles,
and bottom position. Took a medium stance
with toes at about 45 degrees. Depth looked
ok.

6/22/2016

Wednesday Night
W7  D2

Slingshot Press
Bar
135x10
155x5
185x2
225x1
Put on Slingshot
265x1 Last Warm-up
290 4 Sets of 2, 5th Set 5-Reps

DBBP
70x20
70x5
70x8

Tricep Push-downs
110 + Mini Band
22-Reps 5 Breaths
5-Reps 5 Breaths
3-Reps

Deadlift Singles
135x5
155x5
185x2
205x6

Pull-ups
5 Singles

6/19/2016

Sunday Night
W7 D1

Comp-grip Bench Press
Bar
135x10
155x5
185x2
225x6@9RPE
215x6@9.5RPE

Close-grip Bench Press
205x6@9RPE
195x6@9.5RPE

Front Squats
Bar
95x5 2 Sets
95x6

Horizontal Rows
3x8

DB Incline Rows
40x22 5 Breaths
40x5 5 Breaths
40x8

Ab Roller
2x10

Didn't get enough sleep last night. Rep
PR's are going up. Heat wave right now.
Happy Father's Day Dad. I miss you.

6/15/2016

Wednesday Night
W6 D2

Slingshot Press
Bar
135x10
155x3
185x2
225x1
Put on Slingshot
285x2 4 Sets
285x5 5th Set

DBBP
70x20 5 Breaths
70x5

Tricep Push-downs
110+Mini Bandx20 5 Breaths
110+Mini Band x8

Pull-ups
1 3/4
2 Singles

Deadlifts
155x5

I didn't feel with it at all. A diet
issue. I prioritized and got a few
good sets in. I'm skipping Day 3
to celebrate Donna's birthday. My
love.

6/12/2016

Sunday Night
W6 D1

Comp Grip Bench Press
Bar
135x10
155x3
175x10
200x10@8
190x10@8.5

Close-grip Bench Press
190x10@8
180x10@8.5

Back Squat
135x5
135x5
135x6

Pull-ups
4 Singles

DB Incline Rows
35x25 5 Breaths
35x8 5 Breaths
35x8

Ab Roller
2x10

6/10/2013

Friday
W5 D3
Last Deload Day

CG Pull-downs
150x20 3 Sets

Wide-Grip Bench
105x25

Triceps Push-down
100x25 5 Breaths
100x5 5 Breaths
100x5 5 Breaths
100x5

KB Squats
2x10

Ab Roller
2x10

Calf Raises
5x10

Finally done. Can't wait to get started on
the next 5-week cycle.

6/08/2016

Wednesday Night
W5 D2
Slingshot Press
Bar
135x10
155x2
185x2
225x1
Put on Slingshot
255x2 3 Sets

DBBP
60x15

Rows
3x8

KB Rows
2x10

Ab Roller
2x10

One more deload day on Friday. I'll critique
the deload at the end of next week. Too much?
Not enough? We'll see.

6/05/2016

Sunday Night

Deload Week
W5 D1
Comp-Grip Bench
Bar
135x10
155x6
175x6
175x6

Close-Grip Bench
165x6
165x6

CG Pull-up
1

Slow Eccentric Pull-ups
2

Ring Pull-ups
3x8

Tricep Push-Downs
150x27 5 Breaths
150x8 5 Breaths
150x8

KB Squats
2x10

Ab Roller
2x10

Benches were 80% of what I did for
6-reps this cycle.

6/03/2016

Friday
W4 D3
CG Pull-downs
150x20 3 Sets

Wide-grip Bench
125x25 2 Sets

Cable Curls Myo Reps
90x27 5 Breaths
90x7 5 Breaths
90x7 5 Breaths

KB Squats
2 Sets of 10

Ab Roller
2 Sets of 10

6/01/2016

Wednesday Night
W4 D2
Bar
135x10
155x3
185x3
225x1
Put on Slingshot
280x2 4 Sets
280x5 5th Set AMRAP

DBBP Myo Reps
60x27 5 Breaths
60x4 5 Breaths
60x4 5 Breaths

Horizontal Rows
3x8

One more training day before a deload week.