Not my best week ever, but it had some bright spots. Stress outside of the gym really took its toll, and I think that's something worth addressing in an article next week. I know I'd be interested to hear how other people deal with bad workouts, so if you have any tricks, share them in the comments! Monday: Bench/Deadlift Lockout & Arms Very straightforward workout today, nothing crazy. I’m saving my crazy for tomorrow... Bench with
Full Boar Slingshot 425x2 405x2x2 High rack pull with 10 second hold 605x1 655x1 695x2x1 Seated dumbbell curl with
Fat Gripz Concentration curl Hammer curl with
elitefts Strong Band Reverse-grip pushdown Skullcrusher Bodyweight dip Tuesday: Squat & Quads
sumo deadlift bars to see if that helps! In the meantime, I tried giving mixed grip a shot, but as of right now, my hook is still stronger -- just not strong enough. Conventional deadlift 640x5 665x5 680x5 640x5 (no belt, straps) Lying hamstring curl One-arm lat pulldown Two-arm lat pulldown Hammer Strength seated row Seated dumbbell curl Hammer curl Next week I'll begin meet prep for a USPA even next February. Can't wait!
Full Boar Slingshot 425x2 405x2x2 High rack pull with 10 second hold 605x1 655x1 695x2x1 Seated dumbbell curl with
Fat Gripz Concentration curl Hammer curl with
elitefts Strong Band Reverse-grip pushdown Skullcrusher Bodyweight dip Tuesday: Squat & Quads
Had some serious stuff come up outside the gym on Monday night, and it put a damper on my training this week. That’s totally on me, though. You can’t control everything that comes at you in life, but you can always control your attitude towards it, and I failed to do that this week. That said, still hit some good numbers. My original plan was to squat 500x15 in sleeves, but then I decided to go for 20 because fuck it. Ended up with only 14 sloppy reps, but that’s more than I’ve ever done before, so not a bad day. Squat with sleeves 500x14 Squats for time with 225 Leg extension Leg press Wall sit Thursday: Bench & Triceps Still not my regular self, but not stressed about it either. As long as you’re showing up, you’re still in the game. Bench 330x8 350x6 Front Squat 440x1 365x2x5 Hammer Strength dip Weighted dip Friday: Shoulders & Calves Finally back in the groove. No powerlifts today, but I’ve had difficulty activating my shoulders since I started the bodybuilding work, and made some good progress on that today. Machine lateral raise Machine shoulder press Rear delt flye Dumbbell lateral raise Hack squat calf raise Saturday: Deadlift, Back, Hamstrings & Biceps Deadlift strength is as good as ever, but grip strength is not holding up. I’m wondering if the bar I’ve been using might be part of the problem -- I’m thinking about getting my hands on one of the beautiful
sumo deadlift bars to see if that helps! In the meantime, I tried giving mixed grip a shot, but as of right now, my hook is still stronger -- just not strong enough. Conventional deadlift 640x5 665x5 680x5 640x5 (no belt, straps) Lying hamstring curl One-arm lat pulldown Two-arm lat pulldown Hammer Strength seated row Seated dumbbell curl Hammer curl Next week I'll begin meet prep for a USPA even next February. Can't wait!
