UPPER ACCESSORY

Day 4 week 6

WARM UP

MACHINE PRESS
6 sets of 10

MACHINE ROWS
5 sets of 10

FACE PULLS (light band)
5 sets of 12

PUSHDOWNS (mini band)
5 sets of 12

No pain, so that was good. I'm not doing any more board pressing for the accessory day. I think it's just too hard on my joints. This is a marathon, not a sprint.

Mens Sana in Corpore Sano

DEAD LIFT

Day 3 week 6

WARM UP
*kettle bell swings
*shoulder dislocates with mini band
*hip stretch

DEFICIT DEAD LIFT
135x5, 185/225/275/315/365/405/455x1
*These dang plates are so short and fat. 455 was a bear, I guess because of my relative inflexibility in this range of motion?

POWERSQUAT GM
2 sets of 10 @8 plates
2 sets of 10 @10 plates


Tomorrow is rep-work upper. I'll probably work in a 5th workout on Friday or Saturday as long as I'm feeling up to it.

Mens Sana in Corpore Sano

BENCH PRESS

Day 2 week 6

BENCH PRESS
45/135x5, 185x3, 225x2, 275/315/335/355x1, 315x2
*355 opener with pause

LAT PULLDOWN
5 sets of 10
*ascending weight

Switched the upper sessions around this week.

Mens Sana in Corpore Sano

SQUAT

Day 1 week 6

HIP STRETCH

SQUAT
45x5, 135/225x2, 315/365/405/455/475/495/515x1, 405x2
*515 is my opener

I was burned out and my hip was feeling weak on every rep, so I shut it down in favor of a cheeseburger.
Oh yeah, and the bar whip was a pain in the *** today.

Mens Sana in Corpore Sano

BENCH PRESS

Day 4 week 7

SHOULDER STRETCH

BENCH PRESS (1 BOARD)
45/95/135x5, 185/225x3, 275x1, (added 1 board) 315/345/355/365/375x1
*all sets after the 315 were paused

FACE PULL
4 sets of 10

CSR
5 sets of 10

Four sets at or above 90% of my best 1 board is pretty good. I'm happy with the session. Marching on to another PR.

Mens Sana in Corpore Sano

DEAD LIFT

Day 3 week 7

DEFICIT DEAD LIFT WITH AVERAGE BAND
135x5, (added band) 135/135/185/185/235/235/235x2

45* HYPERS
3 sets of 8

This was the same band setup as the last time I did them. I will be doing these the rest of the cycle. I'm pretty pumped for 1 board press tomorrow... looking to set another PR!

Mens Sana in Corpore Sano

2 BOARD

Day 2 week 7

CG 2 BOARD BENCH
45/95x5, 135/185/225x3, (added 2 board) 275/315/315/315x3

MACHINE TRICEPS EXTENSIONS
2 sets of 15
3 sets of 10

Mens Sana in Corpore Sano

SQUAT

Day 1 week 7

WARM UP

SQUAT
135/135x5, 135x3, 225x2, 315/365/405/455x1, (added rev. mini bands) 495/545x1
*mini bands were choked

POWERSQUAT GM
4 x 10
6 plates, 8 plates, 10 plates, 10 plates

Those mini bands didn't take off much at the bottom. Next time I'm going to double the minis.

Mens Sana in Corpore Sano