Press

Time to go back to 5/4/3/2/1 and build up.

Press

90 * 1 (beltless)

100 * 1 (missed the 2nd one)

90 * 4 

90 * 1 

60 * 19

Db press

30 * 20/16/15 

Some slight improvement in db rep work. Or could be that I am not too fatigued from the barbell work. 

Laterals

10 * 10

7.5 * 10 * 7 

Squat week 1 day 1

Squat 

100 * 5 * 5 

Weighted Back extension 

60 * 5 * 2

80 * 5 * 2

90 * 5 * 2

80 * 5 * 2

70 * 5 * 2

70 * 5 (3sec hold) 

60 * 5 (3sec hold) 

60 * 5 * 2 

Kroc rows

40 * 10 * 3

Dan green benchpress c2 week 5.

Bad move. No carbs + long internship hours sitting in the office. 

Benchpress

132.5 * 5/4 

Longer pause on the 2nd set though. Decided to cut the sets short cuz of elbow pain. 

Tng 

132.5 * 3 

140 * 2. Actually went to pause the reps. Wtf am I thinking. Lol

140 * 3. Grind of peace. Fuck.

130 * 3 * 2

Cut short barbell work due to elbow pain. 

Db incline bench

30 * 20/20/25/15

Biceps work

Cable flyes to ease the elbow pain and get some pump 

Bodybuilding day

Working on stuff I am lagging in.

Weighted back extensions

60 * 5 * 2

80 * 5 * 2

90 * 5 * 2

80 * 5 * 1

60 * 5 * 2 (3sec count)

Db shoulder press

17.5 * 20 * 5

Db laterals

10 * 10 * 8

Incline preacher curl

10 * 10 * 5

Hammer curl 

10 * 10 * 3

Deadlift (227.5kg/500lbs)

Re-enter the 500lbs club, beltless this time. Will focus on more speed and lockout for the following sessions since internship is starting next week.

Deadlift

180 * 1 * 2

200 * 1

210 * 1

227.5 * 1(PR)

BW back extensions

100 reps 

Weighted plank
gotta hit the abs heavy + direct now

Press (AMRAP challenge)

Warm up with bands

Press

60 * 16/12/8/7/8

Db press

30 * 20/10/8

Seated Laterals

7.5 * 15/15/15/10/10

Hold for one count on top.

Wrists joints aching slightly so more volume work today. On a side note Matt Ogus followed me on IG. <3

Dan green benchpress C2 day 4

Fucking dragonboaters making shit lot of noise "benching" 100kg. Super pissed off with them while doing my 2nd set. Got to admit it was super hard to focus and I have to be more focused during my sets. So angry that I cursed after my set. LOL. Jimmies got rustled.

Pause bench 

130 * 6/5/4 

On a side note, pauses are getting longer. Recovery is suffering a bit though. Think I will carb up the night before benching. Weighing in at 88-89kg this morning. Think the weight loss is a bit too drastic, might carb up more regularly after listening to Derrick.  

Tng bench

130 * 4 * 2 

130 * 3 * 4

Cut to triples for more speed. The 4th reps for the first two sets move much slower due to me inhaling and exhaling, once I drop rep, speed went up since I no longer have to conserve for my 4th reps.

Wide grip paused bench

100 * 6 * 3

100 * 5

Incline DB bench 

17.5 * 20 * 2/45
Getting the pump

Bicep curls
10 * 10 * 3

Deadlift (220kg)

Warmup was a bit rush cause Nat rushing off. :P

Deadlift

60 * 5

100 * 5

140 * 1

160 * 1

180 * 1

200 * 1

220 * 1 (PR)

Deficit 

140 * 3 * 6

Focus was to pull these as fast as possible

Weighted Back extensions 

60 * 5 * 5 (5sec) 

Kroc row

30 * 10 * 5 

OHP

Gymboxx today. Place is damn warm. Sweat like a pig there.

Warmup 

Bar

60 * 5

80 * 3

90 * 3

100 * 1

105 * 0

90 * 3

80 * 6

Seated dumbbell press

30 * 20/12/6(2) 

Derrick help me force out 2 more reps

Laterals

12.5 * 10 * 10 

Dan green C2 benchpress day 3

Pause bench

127.5 * 6/6/5 

Touch and go bench

127.5 * 4 * 6

Wide grip pause

100 * 6

Touch and go rep out

100 * 11

Incline DB 

30 * 12/9

25 * 15

Biceps 

Hammer, incline, standing 

Press (90kg * 5)

Carbed up last night but somehow felt weaker. Not too sure to attribute it to the cutting or the fatigue felt from the deadlifts or from the fact that I worked out in my chucks. Did more volume on the accessories instead to compensate. 

Press

Bar * 10 * 2

60 * 5

70 * 5

80 * 3

90 * 5

Decided to stop pressing to give my lower back some rest. 

Seated DB press

30 * 10

30 * 20 

30 * 10

Laterals

10 * 10 * 10

Preacher Bicep curl

10 * 10 * 3

Hammer curl

10 * 10 * 5

Deadlift (speed)

Not so speed at all lol.

60 * 5 * 2

100 * 3 * 2

140 * 3 * 2

160 * 1

180 * 3/2/2/2

160 * 2

Deficit pull

140 * 3 * 5

160 * 1 * 1

180 * 1 * 2

Back extension (weighted) 

60 * 6 * 5 (3sec squeeze) 

Kroc rows

30 * 10 * 5

Back extensions (bw)

10 * 5

Still need to get my back tighter before pulling. Not too bad a session overall. Pinky is hurting again.. Carbed up today with chicken rice + fish soup noodles. Poverty carb load.

Last friday

Today

Not sure if muffin pulling skill improve or leaner. LOL. Gotta work my delts tmr. Hope to get a solid pump.

Dan green benchpress c2 day 2

Bench (paused)

125 * 6/6/5 (last rep was lost due to me losing tightness at the bottom, bar drifted forward). 

Touch and go bench

125 * 4 * 6

Wide grip pause bench (forefingers on rings) 

100 * 6 * 3 + 5 reps

Need to shift in a bit. Too wide for my delts. 

Incline DB bench

12.5 * 12 * 3

Did these slow and controlled. Maybe a bit too light. Lol.

Incline preacher curl

10 * 10 * 5

Standing bicep curl

12.5 * 10 * 3

10 * 10 * 1

Back extension on the GHR

12 * 5 (speed)

Tweaked my right delt a bit on the last rep of the wide grip bench. Hope it is nth srs. Might lie off the delt work this week and do some light legs. Still carbs depleted, will be carbing up on Thurs and hope to hit some decent number on Friday's deadlift.

Press PR (100kg * 2)

Press. Work up beltless until the 90kg.

Bar * 10

60 * 5

70 * 3

80 * 2

90 * 1

100 * 1

107.5 * 0

100 * 2 (PR)

90 * 3

70 * 10

70 * 7

60 * 10 * 3

\

Seated db press

10 * 15/20 * 5

Cable laterals

6.75 * 12 * 3

2 sets to failure 

Deadlift (210kg beltless)

Deadlift
60 * 5 * 3
100 * 3 * 2
140 * 1 * 2
160 * 1
180 * 1
190 * 1
200 * 1
210 * 1

Kroc rows
35 * 10 * 6

Reverse hypers
10 * 3

Back felt a bit tight after the 210kg and decided to call it a day. Happy with it since it is a beltless PR.

Dan Green Bench press C2 week 1.

Pause Bench press

Bar * 20

60 * 10

80 * 5

100 * 3

122.5 * 6 * 3 (pause longer)

Touch and go 

122.5 * 4 * 6

Pause wide grip benchpress

100 * 6 * 4

Incline DB press

15 * 15 * 3 

Did these slow and controlled

Single arm preacher curl

10 * 10 * 5

Hammer curl

10 * 10 * 2 + 30 (alternate sets of 5s)

Laterals 

10 * 10 * 5