[Mike]

Nice push session today:

Paused bench 155kg 3×6
HS incline press 92.5/side x9, 77.5/side x9,5
Cable lateral raise 5/s x15,15,15,15
Seated smith press 27.55/s x10,10,10
Smith kaz press 37.55/s x10,10,10
Pec deck up to block 15 x12 block 17 x7
Cable upright row 35 x15 40 x15 45 x12
Cable overhead triceps (rope) 65×15,15,15,15
Rope pushdown 25×12,12,12,20

[Mike]

Pull today:

Pulldowns 75 x12,12,12
Tbar row 100 x10 115 x10 80 x17
Seal row 60 x8+4+4+4+4+4
Deadlift 200 x5,5,5,5
Hs pulldown 40/s x10,10,10
Rear delt swing 25 x11,11,11
Preacher curl 40 x11+3+3
Hammer curls 17.5s x20
Reverse pec deck x20,15,15,12,11
Cable curl 15 x10 10 x10 5 x15
Abs x20,17,13

Deadlifts were as good as pain free, so I did the smart thing and kept it light and lowish reps.

[Mike]

Legs:

Squat (wraps) – warmed up to 220, but my back didn’t feel right, so stopped there
Hatfield squat 300 x5 (light wraps), 260 x7
Leg press 260 x30
Lying leg curl 40 x12,12,12
Adductor 73 x19, 59 x21,19
Leg extension 70 x16, 50 x20
Seated leg curl 70 x12,12
Calf machine 85/s x15,15 65/s x15,15 (slow negatives)
Hack squat 220 x16
Seated calf 35 x12,12,12,12

Sucks not being able to squat properly, but then again I have no meets in the near future so it’s not horrible either. It was a pretty good session overall. Fridays are my high carb days, so training always feels a bit better, especially now that I’m pretty far into my cut and fairly depleted.

[Mike]

Push again:

HS incline press 70ps x10,10,9
HS horizontal press 40ps x10,10,10
Close grip bench 140 x7,8
SSB JM press 145 x7, 125 x9
Seated oh press 80 x9
Cable laterals 10/s x10,10,10 5/s x15
Pec deck block10 x20,20,20,20
Oh triceps extension 80 x15,11
Machine shoulder press 55 x7, 35 x9

Decent session.

[Mike]

Pull today. I was supposed to start with deadlifts, but warmed up to 210 and my lower back didn’t feel good, so I stopped there. I should probably hold off on deadlifts and squats for a little while, since those seem to bother it most. That’s hard for me though, because as I powerlifter I feel like I need at least one of the big three in every session to feel like I have had a proper training session. This injury has been bothering me on and of for maybe two months now though, so it might be time to give it some rest.

RDL 170 x12, 190 x12 – These felt ok, but didn’t want to push the weight too much
HS row 90/s x12, 70/s x19
HS pulldown 40/s x10, 30/s x12,12,12
Chest supported t-bar 60x10rp3 drop to 40×7
Machine shrug 40/s x12,12,12,12
Standing rope pulldown 50 x12,12,12
Db pullover 40 x16

Machine curl 41 x12,10, 32 x11,8
Db hammer curl on bench 10 x12,10,9,8

Reverse pec deck 68 x18,12 47 x24,14

Finished with some sets of 20 on hypers and abs

Decent session despite the lower back issues.

[Mike]

Strong and looking huge man. Definitely following along.

[Mike]

Welcome guys, thanks for following along! I’m fairly new to this style of training and definitely not at my strongest right now, so we’ll se how it goes.

[Mike]

Legs:

SSB Squat 140,160,180,140 x8 – I’ve been having some lower back issues and am just feeling these out again. The 180 set was still a bit painful unfortunately.
Lying leg curl 60 x9rp3rp2, 40 x14rp4rp1
Hack squat 190 x20
Single leg press 90 x20, x12 – Right knee hurt on the second set, so called it after 12
Seated leg curl 75 x10, 65 x17
Machine GM 170/s x20
Leg extension SS sissy squat 20 x20(le)ss20(sissy)ss20(le)ss20(sissy)ss20(le)
Calf ext machine 82.5 x20,20 62.5 x15,15 slow negatives
Seated calf 20 x15,15,15,10