8-12-18: Deads 5/3/1 week
Conventional:
385 x 5
435 x 3
485 x 1
Sumo- 3 x 2 @ 405
Conventional- 1 x 6 @ 315
DB rows- 2 x 10 (nice and really slow)
Bbell curl- 5 x 12-15
Rev curl- 5 x 10
Wrist curl- 1 x fail
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Great lift. Especially after my terrible deadlift day 2 weeks ago. Punishing myself with deads last week definitely paid off.
8-13-17: Bench 5/3/1 week
290 x 5
330 x 3
365 x 1
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3 x 2 @ 315
SS: 3 x 15-10 each
Wide grip bench (225)
HS close grip press
Rope pushdowns- 4 x 12
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Felt good today, lifting wise. Started getting sick late Saturday night, lots of muscle soreness/fatigue, fever, etc. Hoping it's not the flu. Never had the flu, so not jumping to conclusions but of course with a 6 month old at home, wife is making me go to the Dr to be safe. We'll see what she says today at my appt. Hit all my lifts smoothly and was able to push myself quite hard.
W/e, I'll still be in the gym training this week.
8-17-17: Deadlift deload/grip work
Deads:
205 x 5
255 x 5
305 x 5
Wide grip pulldowns- 8 x 15-8
Superset- 5 x 12 each
Straight arm pulldowns
Hyper extensions
Plate holds- 5 x 30sec
Hammer curls- 3 x 8
Wrist curls- 3 x 12
Rev curl- 1 x failure, around 20 or so
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Good day, but not great. The antibiotics (strep throat) are wearing me down a little but still got it in. Then the boss kept playing phone tag with me, but it's a big project so I had to answer.
Lats are torched. The plate holds were from something I saw Higa do on FB. Basically you just pinch a 5lb plate with your thumb and pinky and hold on lol. Definitely worked, hands are already sore.
8-26-17: Upper body accessory
Wide grip bench-
2 x 10 @ 135
2 x 10 @ 155
Vbar pushdowns- 3 x 10-12
Dips- 1 x failure
DB extensions- 2 x 8
Preacher curls- 3 x 10
DB curls- 3 x 12
Bbell curls- 1 x failure (around 50-55)
Plate pinches- 5 x 30 sec each hand
45lb plate holds- 1 x 1 min each arm
Leg press calf raises- 3 x 15
HS sit-up machine- 3 x 20