Squat/Bench

Saturday

Squat
45x5, 135x3, 225/315/405/455/505/505x2

CG Bench Press
45/135/185/275/275 x 5
*rep work today, heavy work on Monday

Rows
2 x 10, then a set of 8 with the whole stack

Hopefully this week I won't have to do full body sessions to get all my work in.

Mens Sana in Corpore Sano

Bench/Squat and PR

Tuesday

Bench Press
45x5, 135x3, 185/225/275/315x2, 315x5
*called it there as I was alone in the gym

Squat
55x5, 145x3, 235x2, 325/415/505/555/610x1, 415/415x3
*610 is a PR without wraps

Pull Thrus
3 sets of 10

Went out to the Dino Gym in Salina today. Got to talk to a couple of guys I rarely see. Darn nice gym... and they have a genuine squat bar! It was very cool to get to visit.


Mens Sana in Corpore Sano

Squat

Tuesday

Squat
135x5, 225/315/405x2, 495/545/565/575x1
*3 sets above 90%, 1 above 95%, last one was a grinder

Planks
3 sets

I'm out of the gym for the rest of the week to take a break and deload. I'll be back in there this weekend or early next week looking for PRs in the bench and squat with wraps. I have a lot of confidence that this is gonna go very well for me.


Mens Sana in Corpore Sano

CG Bench Press w Slingshot

Monday

CG Bench Press
45x5, 135/185x3, 225/275/315/365x1, (added slingshot) 405x1, 455x0
*training partner took the 455 prematurely

Row
4 sets of 10

Pullover
4 sets of 10


Mens Sana in Corpore Sano

Squat

Friday

Squat
up to 495 for 3 sets of 2

My right leg was starting to tighten up a lot so I shut it down there. One more upper and one more lower session left and then I'll test my lifts. I can't justify going to the NASA meet when I disagree with their hypocrisy regarding drugs.


Mens Sana in Corpore Sano

CG Bench Press

Wednesday

Close-Grip Bench Press
up to 385, then a miss at 405, then back down to 315 for five

Lat Pulldown (pronated grip)
3 sets of 10

The pronated grip on the pulldowns seems to recruit my latissimus dorsi more. I've never been told this.


Mens Sana in Corpore Sano

Squat

Tuesday

Squat
up to 405 in doubles. Right QL and IT band felt like hell so I quit early.

Lat Pulldowns
5 sets with underhand grip.

I had a massage last night. I think it did a lot for me but it's gonna take a couple more to get back to normal. I'm gonna keep up the foam rolling and stuff as a supplement. Close grip bench tomorrow.


Mens Sana in Corpore Sano

Bench Press (PR)

Sunday

Bench Press
45x5, 135x2, 225/275/315/375/430x1
*PR again!

Cable Crossover
70 lbs x 16, x 10
*purpose of this is to help with my sticking point on the bench


Mens Sana in Corpore Sano