Paused Bench Press (75%): 210/5, 210/5, 210/5, 210/5, 210/5, 210/8
* Felt much stronger than last week.
Incline DB Press: 70's/10, 70's/10, 70's/10, 70's/10, 70's/10
Pendlay Rows: 170/10, 170/10, 170/10
Close Grip Bench: 170/10, 175/10, 175/9 (didn't take enough of a rest in between sets, died out at 9)
EX Bar Curls: 70/10, 70/10, 70/10
Sumo Deadlift (75%): 325/5, 325/5, 325/5, 325/5, 325/5, 325/10
SSB Pause Squats: 165/8, 165/8, 165/8
Hip Thrusts: 205/10, 205/10, 205/10
One Arm Lat PDs: 3x10
Planks: 30 seconds, 30 seconds, 30 seconds
* I sweat a lot.
Squats (72.5%): 280/5, 280/5, 280/5, 280/5, 280/10 (10RM)
* It was nice to be able to set a 10RM after doing 4x5 at that weight.
Block Pulls: 265/15, 265/15, 265/15, 265/15
Barbell Rows: 135/15, 135/15, 135/15 (each set was a superset with abs)
Paused Bench Press (72.5%): 205/5, 205/5, 205/5, 205/5, 205/7
* The four sets of 5 definitely impacted the AMRAP set. I thought I'd be good for 10-11, but I died out at 7.
Incline DB Press: 70's/10, 70's/10, 70's/10, 70's/10
One Arm Lat PDs: 3x10
Close Grip Bench Press: 155/10, 165/10, 165/10
DB Curls: 3x10
Sumo Deadlift (72.5%): 135/5, 135/5, 225/3, 315/5, 315/5, 315/5, 315/5, 315/12
SSB Pause Squats: 155/8, 155/8, 155/8, 155/8
Hip Thrusts: 205/10, 205/10, 205/10
Pendlay Rows: 165/10, 165/10, 165/10
Planks: 30 seconds, 30 seconds, 30 seconds
* Deads felt great tonight. Managed one more rep this week, despite an increase of 10 pounds.
Paused Bench Press (70%): 135/5, 195/5, 195/5, 195/5, 195/12 (12RM)
Incline DB's: 70's/10, 75's/10, 75's/10
Hammer Curls: 40's/10, 40's/10, 40's/10
Standing Skull Crushers: 60/10, 60/10, 60/10
One Arm Lat Pulldowns: 110/10, 110/10, 110/10
* I am going switch off of skull crushers going forward because they aren't nice to my left shoulder.
I'm going to run the Kizen 2020 off season program until I take a couple of weeks off from the gym due to some upcoming traveling.
Tonight's workout was sort of a shock to the body with all of the 10 rep sets. It's been a while since I've trained with this many reps!
Sumo Deadlift (70%): 155/5, 265/3, 305/5, 305/5, 305/5, 305/11
303 Tempo Squat: 135/7, 95/10, 95/10 (never did this exercise before.. ridiculously hard, as you can see by the weight selection. I figured that 135 for 10 would be an easy starting point.. NOPE- I racked the bar after the 7th rep!)
Hip Thrusts: 205/10, 205/10, 205/10
Pendlay Rows: 135/10, 155/10, 175/10
Planks: 30 seconds, 30 seconds, 30 seconds
Squat: 385 (PR)
Bench: 265, failed twice at 285
Dead: 425, failed at 440
Total: 1075
* 385 was a nice 20 pound PR. It was pretty smooth, too.. probably could have hit 395.
* After squatting, I realized that doing all three maxes in the same day is a lot different than just doing one. I started to get taxed.... bench never felt all that great. 265 moved, but it just didn't feel right. 285 moved at first, but died about halfway through.
* By the time we got to deadlifts, I was definitely pretty spent. 425 was hard, but I thought I'd be able to get 440. Nope.. wasn't even close.
* Very glad I did this and had a lot of fun. I wanted 1100, ended up with 1075. Not too far off. We'll get there.
Some light work before the PR day on Saturday.
Squats
worked up to 270/3
Bench
worked up to 205/3
Dead
worked up to 315/3
planks- 2 sets
Last Sling Shot day before the gym meet... worked up to 290/3, which is a 3RM. It was harder than I wanted it to be, though.
Accessories:
plate loaded shoulder press- 2 sets
plate loaded row machine- 2 sets
abs- 3 sets
* Next Tuesday, I will work up to a set of 3 at 70% in the SBD, and that will be it before 9/12.
Tied a PR @ 435. It was fast off the floor, but it took everything I had to get through the second half of the rep. My legs were shaking like crazy.
Accessories: belt squat- 2 sets; planks- 3 sets
I'll hit some Sling Shot for reps on Friday, then do a light session of all three lifts on Tuesday, and that will be it.
The gym meet is on September 12.
I'm thinking about getting at least an 1100 total. I've played around with the numbers a bit, but something like 380, 285, 435 will get me there. I'd like to do more than that for each movement, but who knows how I will feel that day and how tired I will get as we progress.
Let's go!
