Week 2 Day 2 - Chest/Biceps

Training:

• Flat Bench Press up to 250x1, 265x1, 280x1, then 235x19
• Incline DB press alternating high and low incline 2x8 at 80, 2x8 at 90, 2x8 at 100 (Only got 7 on the last set)
• Incline Cable Flys 4x10 (last 2 sets had a partner forced negative for 3 reps and then a long negative on the last rep of the last set)
• Hammer curls superset with reverse curls with a 2 second squeeze 4x8 each (30,35, 40, 40 and 50 for reverse)
• Standing cable double biceps 3x10

Session took longer then I wanted but got in some good work. Everything still feels light and fast and my shoulder pain is very manageable and almost non existent at this point. Going to keep doing the band warm-up and try not to sleep on my left side.

Week 2 Day 1 - Squats

Training:

• Single Leg Hamstring Curls up to 70 for 3x8
• Squats up to 385x1, 425x1, 435x1, then pause squats at 335 for 2x5
• RDLs 225 for 2x8, 275 for 2x8
• Occlusion leg extensions 4x10
• Seated calves 3x10
• Standing abs 3x10

Squats felt awful and heavy. Tweaked my back on one of the singles. On the contrary RDLs felt much better this week and my knee pain has gotten a lot better overall.

Week 1 Day 4 - Overhead Press/Shoulders

Training:

• Overhead Press up to 200x1, then 170 for 3x5
• Meadows Shrugs at 105 for 4x8
• Machine lateral raise 5x10 superset with machine rear delts 5x10
• Rope pushdowns 4x10
• Close grip swiss bar press up to 185x8

Everything felt light and fast. Debating adding in a second press on this day such as a Single arm DB press or machine neutral.

Week 1 Day 3 - Deadlift/Back

Was still sore from Monday's RDLs so I wasn't sure how deadlift would feel. But everything was fast and strong and I think Seth's setup is a little better. My setup is finally starting to feel dialed in, now I just need to work on better lower back arch and better lat spread.

Training:

• Deadlift up to 405x1, 435x1, 450x1, then 360 for 3x3
• DB Rows 85x8, 105x8, 120x8, 135x6, 150x8
• Neutral Chins 3x5, superset with Neutral Latpulldowns at 135 for 3x8
• Straight Arm pulldowns 100x12, 120x10, 140x10
• Ab wheel 3x10, superset bodyweight only back extensions 3x15

Week 1 Day 2 - Chest/Biceps

Still sore from this workout on Tuesday (which never happens to me, I'm always sore the next day and then fine). Also, still feeling those RDL's we did on Monday but my hips feel a bit looser now. Deadlifting tonight should be interesting but at least it will be light.

Training:

• Flat Bench up to 245x1, 260x1, 275x1 then 215xAMAP, got 21 (all the singles were explosive and easy, as they should be for the first 3 weeks)
• Incline DB press alternating high and low incline 2x8 at 75, 2x8 at 85, 2x8 at 95
• Flat Machine fly 4x10
• BW dips 2 sets (20reps, 14 reps) superset band dislocates
• Fat grip EZ curls 4x8 at 80 (Seth really pushed me past my comfort zone, not the best reps but got more volume in)
• Single arm machine preacher curls 2x8 at 40, with forced negatives for the last 3 reps

Week 1 Day 1 - Legs

First day of the new peaking cycle with Seth. This cycle I will not be using my squat shoes and instead will be using the new Reebok TR Lites that are basically a beefier chuck. Seth will be doing front squats instead of back squat and I will try to convince him to do sumo for the 9 weeks instead of conventional on deadlift. Todays core training was very light and easy as it should have been but we pushed assistance work very hard right out of the gate.

Training:
Starting bodyweight for the peaking cycle: 251

• Single Leg hamstring curls up to 70 per side for 4x8
• Squats up to 375x1, 405x1, 425x1, then pause squats at 315 for 2x5 (pause squats felt very solid)
• RDL 135x8, 225x8, 275 for 2x8 (these were a nightmare, definitely need to work on my RDL strength)
• Leg extensions 3x20 at 100 (10 toes out, 10 toes in)
• Standing calves 3x12 at 105
• Standing Abs  105x8, 105x8, 120x6

Overall not bad. Looking forward to flat benching again and trying to get a better feel for conventional this cycle. I will be happy to change things up after the 9 weeks though.

MAX Overhead Day

Friday was my max overhead attempts. Seth showed up late so I had Tyler video my attempts.

Training:

BW: 252

245 Attempt (Old Max)

255 Attempt

265 New Max

Overhead Press up to 235x1, 245x1, 255x1, 265x1 (255 felt very strong and 265 felt like the worst rep of my life, probably should not have grinded it out and just rested more before attempting again but I got it so at least that's something, even if it did tear up my already tore up shoulder)

Meadows shrugs on the machine up to 2 plates and a 25 per side for 4x10

Rear Delts on cable crossover machine 4x10

Banded shoulder complex that Seth showed me

Tricep pushdowns 4x10

Quick one since I had my step-mom's bday dinner to get to.

Deadlift/Back

Hit back yesterday with Seth. Best workout I've had in about 6 months.

Training:
BW: 252

510 Single

Seth's 345 single

385x3 drop down set

Deadlift up to 480x1, 510x1, then 385 for 3x3 (510 felt slower then I wanted but not terrible)
Chest supported row 1ppsx8, 2ppsx8, 3ppsx8, 3 1/4 ppsx8, 4ppsx8, 4ppsx6 drop to 3ppsx6 drop to 2ppsx6 drop to 1ppsx6
Lat Pulldowns 3x8 at 150, 5 reps then 3 HRT reps
Single arm standing Row 3x10-12
Back extensions with black/red bands 3x10, superset with ab wheel 3x10

Chest

Training Chest/Biceps

• Incline up to 275x3, 295x1, 315x1, 325x1, 245 for 3x5 (The singles were very fast and crisp. 325 felt lighter then 315 but I shut it down)
• Swiss bar press up to 2x8 at 185
• Incline cable flys 4x10, up to 50 per side
• Decline press 2x15, 5-4-3-2-1 method
• Fat grip EZ curls up 4x6 at 80 pounds
• Single arm preacher machine curls 2x8

Incline was very promising. Great way to end my basebuilding cycle before the peaking cycle next week. I'd eventually like to get to 365 but I'll be focusing on my flat bench again for the next 9 weeks.

Quick Squat Workout

Training Squats
BW: 250

Single Leg hamstring curls up to 60 per side for 4x 8 superset with TKEs 3x12 (no rest between excercises)
Squats up to 415x1, then 365 for 3x3, 315x5 (knee felt a little less terrible with the flat sole Chucks vs squat shoes)
DB SLDL 75x10, 95x8,8 superset with leg extensions toes pointed in for 3x12 (up to 160ish)
Hip adduction 2x10 superset with donkey calves 2x10

Done. Quick one last night so I could get home and make tacos. Couldn't tell how effective the pre-workout was since I was so rushed. Should get a better idea tonight.