BENCH PRESS (PR)

Day 4 week 10

WARM UP

BENCH PRESS
45x10, 135x5, 185x3, 225/275x1, (added 1 board) 315/365/385x1
*all done with a pause
*this is PR with a pause

LAT PULL DOWN
4 x 10

MACHINE INCLINE PRESS
3 x 10

MACHINE CSR
8 reps, 10 reps, 8 reps
*shoulder started bothering me a bit so I just quit.

On the way to 405...

Mens Sana in Corpore Sano

DEAD LIFT

Day 3 week 10

WARM UP

SPEED DEAD LIFT
135x2, 135/135/135/185/185/185/185/185/235/235/235x1
*Done from a deficit
*Used average band after the first set. Here is a video of how I set up the average band. I have no clue how much this added, but I had to switch to a mixed grip so it was at least 405 at the top. LINK (example of set up starts at 2:20)

ABS

Mens Sana in Corpore Sano

3 BOARD (PR)

Day 2 week 10

WARM UP

CLOSE GRIP 3 BOARD
45/45/135x5, 185/225/275x3, (added 3 board) 315/365/385/405x3
*405 triple was UGLY
*PR

MACHINE EXTENSIONS
5 x 10
*2 sets light, 3 sets at #11

I was *supposed* to deload tonight, but I looked back in my logs at the 3 board night and I really felt there was no reason for it. Tomorrow is off day and I'm gonna be watching my food intake. Gotta get my weight down.


Mens Sana in Corpore Sano

SQUAT (PR)

Day 1 week 10

WARM UP

STRONG BAND BOX SQUAT
45x5, (added strong band)45x4, 135/185/225/275/325/365/365x2
*Default PR
*I think the bands added about 200 lbs. at the top. Could have been more, but I'm going with that.
*Box was at parallel.

POWERSQUAT GOOD MORNING
3 x 8

For some weird reason the squats were beating my hips up until I go to the last two sets. Weird.
Tomorrow is deload 3 board press.

Mens Sana in Corpore Sano

BENCH PRESS (PR)

Day 4 week 11

WARM UP

2 BOARD PRESS
45/45/135 x 5, 225/275 x 2, (added 2 board) 315/365/395/405 x 2
*rep PR

LAT PULLDOWN
3 x 10
FACE PULL
3 x 10
*superset

I feel really good about my rep PR on the 2 board. I think I had more, but I don't want to over do it. The superset was tiring and my biceps got a real pump. PUMPITUDE!!!

Mens Sana in Corpore Sano

DEADLIFT (PR)

Day 3 week 11

WARM UP

LOW PIN PULL
135/135 x 5, 225/315/405/455/495/545/585 x 1
*PR

This is all I had time for. I'm going to go back in tonight or tomorrow night for an extra workout. I'll make up my accessory work and maybe get in some type of cardio.

2-board press is tomorrow and I'm planning to go up to 395 for a double. That will be a 10 lbs. PR.

Mens Sana in Corpore Sano

3 BOARD

Day 2 week 11

WARM UP

CLOSE-GRIP 3 BOARD PRESS
(comp grip)45x5, 135/185/225/275x3, (added 3 board) 315/365x3, (close grip) 365/385/385x3
*VOLUME!!!!!!!!!!!!!!!!

ROTATING TRICEPS EXTENSIONS
2 x 15
*light sets

3 x 10
*heavy set, max set, heavy set

I got a lot more volume in today. Nice thing is it justifies my big calorie consumption.

*Post workout dinner (this was actually my evening meal)
2 Double Baconators
Handful of french fries (couldn't finish them)
Large root beer

Mens Sana in Corpore Sano

SQUAT

Day 1 week 11

WARM UP

REV STRONG BAND SQUAT
135/225/315/405/455 x 1, (added reverse strong bands) 455 x 1, 495/495 x 5

This was all a mess. I had trouble getting enough weight on the bar to justify the reverse strong bands, so I ended up just doing a bunch of reps. Basically I'm going to have to re-write some of my squat training. The reason I can't get enough weight on the bar is because the plates at the gym are these fat, short plastic/rubber things. I can only fit 585 on the bar and that takes up ALL the space (just enough to get collars on it).

My plan is to switch the reverse band workouts to banded box squats. They have some decent boxes at this place, so it'll have to do. This will give a similar training effect without all the mess of trying to rig up reverse bands.

Mens Sana in Corpore Sano