Upper Body Workout

Sling Shot Bench

275/2, 275/3, 275/2, 275/2

Incline Bench

155/13, 155/10, 155/10

Supersets- 3 sets

    Plate Loaded Shoulder Press

    Abs

    Barbell Rows: 155/12, 155/11, 155/11

Ez Bar Curls

80/11

Cardio

Deadlifts

Conventional

155/3, 265/2, 375/1, 425/1, 465/1, 405/1

Kabuki Trap Bar

176/2, 286/4, 396/4, 506/1 (PR), 531/1 (PR)

Cardio - Prowler (8 trips back and forth) 

Benching

Bench Press

135/5, 185/3, 225/1 (paused), 245/4 (4RM), 235/4 (paused), 235/3

Bench Pin Press

205/7, 205/8, 205/7, 205/7

Cardio - Prowler (8 trips back and forth)

Triceps Pushdowns (4 sets)

Safety Squat Bar

Had some fun with the safety squat bar tonight:

Squats: worked up to 295/5, 295/5, 295/5, 245/10. 5 is a rep max at this weight. (had no idea that my previous RM @ 295 was only 2, set in July 2019. If I knew this was a rep max, I would have done more than 5 reps.)

SSB Good Mornings: 155/5, 135/9, 135/9, 135/9

Back Ext: 45/12, 45/12, 45/12

Abs: 2 sets

Cardio

Deadlift PR

 500. Conventional. (video is on Instagram at beetroot.mckinley)

Bench

Bench Press

worked up to 225/9 (9RM, touch and go), 250/2 (touch & go), 250/1 (comp pause)

Incline Press

135/10, 185/5, 185/5, 185/5

Overhead Press

45/10, 135/5, 135/5, 135/5

Triceps Pushdowns (3 sets)

Cardio

Squats

Not starting another program right away.. just going to try and set new rep records for a bit. I decided to focus on squats today.

Squats

worked up to 315/10 (10RM), which is a +5 rep RM at this weight, which I set on 12.5.2019. 

Paused SSB Squats

245/5, 245/5, 245/5

Plate Loaded Rows (4 sets)

EZ Bar Curls (3 sets)

Cardio

Squat & Deadlift PRs, Bench needs work

Squat (done on 1/12/2021):

405 (PR) 

415 (fail, but close)

second rep @ 405 (tied PR)

Push-Pull Meet on 1/16/2021:

Bench 

  * first attempt: 248 (easy)

  * second attempt: 259 (got it, but it was difficult for some reason)

  * third attempt: 275 (not even close)

Deadlift 

  * first attempt: 440 (smooth)

  * second attempt: 457 (smooth)

  * third attempt: 474 (smooth) (PR!) (*I couldn't get this weight passed my knees a couple of weeks ago, but it went up really well here.)

5/6 at my first ever judged event. Thrilled with deadlifts, but my bench stunk. Had a lot of fun competing for the first time!

9 Weeks: Week 9, Day 4: Bench Day 2

Competition Bench Press 270x1  (moved slower than how I hoped)

Banded Bench Press 4x4 at 50% with doubled greens  (140)

Pullup Negatives 5x6 with two chains on you

Double DB Row 4x12  (60's/12, 65's/12, 65's/12, 65's/12)

Superset Cable Tricep Ext and Barbell Reverse Curl 4x20 on each 

Band Pull Apart 150 reps

That's a wrap on this program. I will test squats on Tuesday and then will participate in a push-pull meet on Saturday. Let's go!

9 Weeks: Week 9, Day 3: Deadlift

Conventional Deadlift (worked up to 440x1) (moved well)

Conventional Stiff Leg Deadlift against Orange Bands 5x3 at 60%  (280)

Hyperextensions 150 reps

Prowler Row into Prowler Drag 100 lbs loaded 6 trips

Mountain Climber 3x18 per leg

9 Weeks: Week 9, Day 2: Bench Day 1

Wide Grip Bench Press 3x6 at RPE 9  (225/6, 225/6, 225/6; happy to get all three sets @ 225)

3 Board Press - 4x3 at 85-90%  (250/3, 240/3, 240/3, 240/3; these were difficult for some reason)

DB Shoulder Press - 4x8 slow on the way down  (65's)

Earthquake Bar Incline Press - 3x10 heavier  (116)

Barbell Row - 5x8  (175)

9 Weeks: Week 9, Day 1: Squats

Wide Stance Squat 3x6 RPE 9  (295/6, 305/6, 305/6)

Competition Squat 380x1  (moved pretty nice)

DB Lunges 4x12 per leg  (45's, 45's, 35's, 35's)

DB Stiff Leg Deadlift 4x10 (put the weight of your feet in your heels and outside of your feet)  (65/10, 75/10, 75/10, 75/10)

V Ups 4x20

Testing squats next week.. I think 405-410 is in play. Let's make it happen!

9 Weeks: Week 8, Day 4: Deadlift

Conventional Deadlift (tried 475, but failed, unfortunately... looks like I'll need to put the 500 goal on the back burner for now)

Conventional Stiff Leg Deadlift against Orange Bands 5x5 at 50%  (230)

Hyperextensions 140 reps

Prowler Row into Prowler Drag 100 lbs loaded 5 trips

Mountain Climber 3x20 per leg