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