Exercise | Weight x Reps x Sets |
Squat |
297 x 5 308 x 5 320 x 5 330 x 5 341 x 5 |
Comp Bench | 237 x 5 x 5 |
Paused Deadlift |
264 x 3 269 x 3 273 x 3 277 x 3 x 3 |
Recumbent bike | 10 min |
Monday, 25 September
Exercise | Weight x Reps x Sets |
3-ct Paused Squat |
220 x 5 231 x 5 |
Paused Close-Grip Bench |
198 x 5 209 x 5 220 x 5 |
Power Clean |
220 x 1 229 x 1 242 x 1 251 x 1 258 x 1 264 x 1 x 2 271 x 1 x 2 282 x 1 |
Strict DB Rows | 55 x failure left/right x 3 |
Echo Bike | 20 min - 6.58 mi |
Wednesday, 27 September
Exercise | Weight x Reps x Sets |
Squat |
264 x 3 352 x 1 424 x 5 |
Paused Bench |
264 x 1 292 x 1 |
Slingshot Bench |
297 x 3 303 x 3 297 x 3 |
Deadlift |
374 x 3 440 x 1 469 x 5 |
Echo Bike | 1746 Watts |
Thursday, 28 September
Exercise | Weight x Reps x Sets |
Beltless Front Squat |
205 x 3 207 x 3 209 x 3 |
Paused Low Pin Bench | 242 x 3 x 3 |
Dynamic Effort Deadlift | 308 x 2 x 10 |
Barbell Row | 154 x 8 x 2 |
Training is still going well. I'll be switching from 5x5 to 3x8 for squat and bench on Monday, and from 5x1 to 3x2 on Friday. I may also swap the DB rows for a different upper back movement. Otherwise, I'm keeping everything the same. So far, so good, so no reason to change.
Working on getting back to and surpassing 480 for a 5RM, hopefully without going back up 10-15 kg in bodyweight.