W3D4 Comp Bench 157.5 x1 @8 130 x3 @6 122.5 x3x5 @sub6 Squat w/belt 165 x3x3 @sub6 Pulldowns 98 x15x3 Arnold Press 25 x15x3 Preacher Curls (Single arm DB) 15 x12x3 Triceps Pushdowns 50 x15x3 Quite enjoying the extra BB accessories at the moment. I think I mistake I have made in my training last few years is being to specific, and doing to few accessories. If I have learnt anything from the Westside/conjugate boiz at our gym, it is that accessories can and should be given a bit more attention. I think that at some point as you progress in training age, adding more muscle mass might help get through those plateaus
British Qualifier Prep W4D1 Comp Squat 190 x4 @sub6 - This top set felt really dialled in technically. 180 x4x5 @sub6 2ct Pause Deadlift - Not so technically dialled in. A bit sloppy and all over the place these! 200 x4x2 @6-7 DB Seated OHP 35 x12x3 Platz Squat - Quad Pump!! 100 x15x2 Tate Press 20 x15x2 Leg Extensions 68 x15x2
W4D2 Spoto Press 160 x1 @8 140 x3x5 @6-6.5 Pulldowns 105 x15x3 Incline DB Press 40 x12x3 Overhead Cable Tricep Ext 60 x12x3 Bicep DB Hammer Curls 15 x15x3
W4D3 Starting to adjust to early morning training again Comp Deadlift 240 x3 @8 215 x3x4 @6 High Bar Pause Squat 155 x3x4 @6 Reverse Hyper 55 x15x3 DB Step Ups 15 x12x3 DB RDLs 45 x12x3
W4D4 Comp Bench 160 [email protected] 130 [email protected] 120 x4x4 (clustered as 4-4, 4-4) LBBS 170 x4x3 @sub6 Chest Supported Rows 30 x12x3 DB Incline Flies 20 x15x3 EZ Bar Bicep Curls 25 x15x3 Tricep Pushdowns 50 x15x3
W5D1 Comp Squat 195 x5 @6 185 x5x5 @sub6-6 DB Shoulder Press 40 x12x3 RDLs 130 x12x3 CGBP 100 x12x3 @6-7 Leg Extensions 68 x20x2
W5D2 Spoto Press 162.5 [email protected] 140 x4x5 @6-6.5 Barbell Row 80 x12 @6 85 x12 @6 90 x12 @7 Tate Press 22.5 x12x3 @6-7 EZ Bar Curls 30 x12x3 @7-8 DB Lateral Raises 10 x15x3 @7-8
W5D3 Comp Deadlifts 240 [email protected] 215 x4x4 @6-7 HB Pause Squat 160 x4x4 @6-7 SSB Bulgarian Split Squats - These gave a great little quad pump! 45 x12x3 Banded Good Mornings 3x15 GHR 3x10 https://www.instagram.com/p/CIVEzsJAnjJ/?utm_source=ig_web_copy_link
W5D4 Comp Bench 160 x1 @8 140 x5 @7 132.5 x5x4 @6-7 LBBS 160 x4x4 @sub6 Pulldowns 110 x15x3 DB Incline Flies 20 x12x3 Bicep Curls 40 x15x3 Overhead tricep extensions 55 x15, x12, x12 https://www.instagram.com/p/CIXpNKZgdhZ/?utm_source=ig_web_copy_link
W6 D1 Comp Squats 200 x5 @7 180 x5 @6 Squat w/sleeves 170 x5x3 @6-7 2ct Pause DL 190 x4x2 @6 OHP 60 x10x4 @7-8 Tate Press 22.5 x15x3 DB Curls 15 x15x3 Leg Extensions 75 x15x3 https://www.instagram.com/p/CIfVswpgUqw/?utm_source=ig_web_copy_link
W6D2 Floor Press 140 x1 150 x1 @7 140 x5 @8 135 x5x4 @7-8 JM Press 70 x15x3 Seal Rows 32.5 x12x3 EZ Bar Curls 31 x12x3 DB Lateral Raises 10 x15x3 https://www.instagram.com/p/CIh6G85Af95/?utm_source=ig_web_copy_link
W6 D3 Comp Deadlift 220 x3x5 @sub6-6 HB Pause Squat 140 x4x4 @sub6 SSB Bulgarian Split Squats 45 x12x3 Cable Pull Throughs 60 x15x4 https://www.instagram.com/p/CInEIkhAo-D/?utm_source=ig_web_copy_link
W6 D4 Comp Bench 160 x1 @8 150 x4 @8 140 x4x4 @7 SSB Squats 140 x4x3 @sub6 DB Flies 22.5 x12x3 Dips BW x15x3 Pulldowns 112 x12x3 https://www.instagram.com/p/CIphhYEAB46/?utm_source=ig_web_copy_link
W7 D1 Comp Squats 205 x4 @7 185 x4x4 @sub6 Larsen Press 105 x12x4 @7-8 Leg Ext 81 x15x3 Wall Mounted Single Leg RDL 12kg x12x3 https://www.instagram.com/p/CIxOHnEg-TD/?utm_source=ig_web_copy_link
W7D2 Floor Press 160 x1 @7.5 140 x4x4 @7 Seal Rows 35 x12x3 Dips BW x15x3 Alternating Bicep Curls 20 x12x3 https://www.instagram.com/p/CIz0DkcA9eV/?utm_source=ig_web_copy_link
W7D3 Well that was heavier than anticipated this morning. Comp Deadlifts 245 x3 @9 220 x3x3 @7 SSB Squats 140 x3x3 @6-7 SSB Bulgarian Split Squats 60 x12x3 https://www.instagram.com/p/CI2fbbCgIy7/?utm_source=ig_web_copy_link
W7D4 Comp Bench 160 x1 @8 152.5 x4 @9.5 140 x4x4 @7-8 Tate Press 22.5 x15x3 DB Incline Flies 15 x15x3 DB Hammer Curls 15 x12x3 https://www.instagram.com/p/CI48FZTAj3u/?utm_source=ig_web_copy_link
I've been giving the JM press a go recently... took a bit of research to find out how they're different to California Press haha.. Do you basically keep your elbows facing upwards, and just lowering the bar towards the neck (not reaching all the way), just focusing on getting full elbow flexion at the bottom? I'm trying to figure out whether there's supposed to be any slight upper arm movement or angle change... I think they flare forwards a bit when I do them...
