HYP 1.1 push/pull

 1) prep: 2x

spiderman complex

rot cable push/pull

split squat active ISO

deadbug

2) 4x

8 x db bss (35,35,40,40#)

8 x strict chinups

60s rest between

3) 4x

8 x single leg leg press

8 x sa db row (45#)

60s rest between

4) 3x

10 x seated quad extensions

10 x db hammer curls (30#)

• Notes: Forgot how brutal hypertrophy sessions can be. First day of new 3 week cycle. Nauseating pump throughout most of it, short rest periods, and more controlled eccentrics. Wasn't even that much volume but the eccentrics got me.

Bridge 1

 Shaking the rust off after a weekend of travel. Goal = move, loosen up, get things firing.

1) prep: 2 sets

2 minutes stairs

cable rot. push/pull @ 25/30#

spider man complex

2) 3 sets

20s active split squat ISO (bw, 45#, 90#)

20s long hamstring bridge ISO on FR

3) 3 sets

10 x SL/SA db rdl hand supported (30,40,45#)

10 x SA db step up (30,40,45#)

4) ET - 5x5 db jumps @ 15#

60s rest between

5) upper prep: 2 sets

cable chest fly

cable teres pulldowns

6) 3 sets:

10 x sa db row strict (40#)

10 x db pushups

7) ET ladder: db incline bench

5 x 25,30,35,40,45#

5x6 @ 50#

8) plate pullovers on ground - 2x15 @ 45#

ME 3.2 push/pull

 1) prep 

5 minutes stairs

cable SA rot push/pull

2) 3 sets, short rest between

45 seconds x goblet squats (50#)

max reps neutral grip pullups + max reps jumping pullups

3) 3 sets, short rest between

20 x leg press (max weight)

max reps chest supported d.db rows (40#) - was making 12-15 each set

4) 3 sets, short rest between 

max time SL bridge ISO on FR (~10-15 seconds, this was hard)

10 x active foot step downs, d. arm support

12 x plate pullover (45#)

• Notes: Today was tougher than monday. I pumped out pretty hard on the pullups/jumping pullups and after that it was hard to stay ahead. Excited to move on from endurance and get into some more weight/lower reps, which I will start next week. 

ME 3.1 Pull/press

 1) 2x

cable rot pull/press

split squat active foot ISO + SL rdl w. balance assist

kb swings

2) 3x

45 seconds of work at each - try to keep steady breath/steady tempo with no pausing

45 seconds rest between sets

d. db RDL (50#)

db floor press (45#)

contralateral deadbugs

3) 3x - same protocol as above

s. db stationary lateral lunge (35#) - 45 seconds R leg / 45 seconds L leg

high incline d. db arnold press (25#) - after failure, straight into curls until time

pb kneeling roll outs

4) 2 sets - max reps at each, 45 seconds rest between sets

pb hamstring curls

plate front raises (25#)

• Notes: Wow, felt really good today. This will be the last week of ME protocol so finishing with timed density sets after building up some endurance the past two weeks. Everything felt great and I was cramming some good volume in on these sets after doing 12-15 reps the past two weeks. Arnold press and lateral lunges in particular have already gotten stronger.

ME 2.2 Pull

 1) prep:

shoulder opener (5,10#)

jefferson

2) 4x

12 x db rdl to shrug (50#) - closer to a stiff leg DL, chasing a stretch

9 x neutral grip pullups (6+3)

3) 3x

12 x stationary lateral lunge (35#)

12 x d.db bent over rows (45#)

4) 3x

12 x seated hamstring curls (60#)

30s active foot squat ISO

5) 3x

20 x elevated pushup

max reps d.db hammer curls in IT (25#)

• Notes: 50s are the heaviest dumbbells available at the moment, so having to get creative. Going to switch to some unilateral variations next time. I am regularly hammering these lateral lunges and I have to say they are started to feel really good. Opening up my hips a bit and addressing those weaknesses.

ME 2.1 Push

 1) prep and shoulder warm up

1/2 kn sa cable ER

split squats

2) 3x

12 x d.db front squat (45#)

12 x db bench press (45#)

SL PB plank

3) 3x

15 x leg press (max weight), slow eccentric

13 x db high incline arnold press (25#)

5 x kb 3 way deadbug (20#)

4) 3x

20s bulgarian split squat goblet ISO (45#)

15 x cable pec flys (15#)

5) cable SA scap rotation work to cool down

• Notes: Doing the incline presses arnold style feels much better on my shoulder. Something about that extra motion at the bottom and the rotation thru pressing just feels great. Doing the front squats straight into the bench presses are kinda brutal, so I went with 12's today and bumped up the weight. Progressed the leg press by just slowing the whole motion down and focusing on control. 
• Body: Glutes were/are insanely sore from saturday. The reverse lunges and the lateral lunges got me good. Triceps were sore too.

ME 1.3

 Day 3 - fun filler accessories and weaknesses, with a little bit of power and speed thrown in

1) 5 minutes stairs

2) prep: 2x

split stance rot. cable rows x10ea

split stance rot cable presses x10 ea

staggered stance db RDL+squat (5+5) ea.

*intent here is mobility thru motion

3) strength/power: 4 sets (I went until speed started dropping or wasn't feeling powerful anymore)

4 x smith machine reverse lunges w/ pause (90#)

5 x tall box dynamic step ups - big drive w/ follow thru

90s rest between

4) accessory: 4 sets

10 x db stationary lateral lunges (30#)

10 x plate pullovers off bench (45#)

12 x plate curl+press (45#)

5) db lateral raises - 4 times thru

ascending ladder w/ 5 reps @ each

5,10,15,20#

no rest between

60s rest between sets

ME - Pull

 1) prep:

shoulder opener, bicep opener, jefferson

2) 4x

15 x db RDL (50#)

8 x neutral grip pullups (6 on last set)

3) 3x

10 x lateral stationary lunge (30#)

12 x d.db chest supported rows (40#)

12 x pb roll outs

4) 3x

15 x seated hamstring machine curls (50#)

10 x split stance mb chops (6#) R/L

5) 3x

20 x elevated pushups

20 x alternating db hammer curls, slight cross body (25#)

6) 3x

10 x SL calf raises, drive position

20-25 x standing rib raises

ME - upper push/lower push

 1) prep

3 min stairs

shoulder opener

2) 3 sets:

15 x d.db squat (40#)

15 x db bench (40#)

15 x pb body saws

60s rest between sets

3) 3 sets:

15 x leg press (max weight)

15 x high incline db shoulder press (25#)

10 x mb alternating deadbug (15#)

60s rest between sets

4) 3 sets:

12 x 20in step ups each side, control the eccentric

12 x sa cable chest fly (15#)

12 x sa cable tri extensions (15#)

• Notes: Back home for a month and will only have access to a small community center, so going to do a muscular endurance phase. Full body splits, high rep/low rest, lots of volume lots of accessory work. In general 3 tri-sets (bilateral/bilateral/unilateral, roughly) with a basic push/pull structure. 3 weeks of that should set me up nicely to go back into some hypertrophy work back in the gym in september.

UE strength, row accelerations, press accessory

 1) prep: 2 sets

shoulder opener

sa kb rows

kb arm bars

cable crossover

2) close grip bench 5x5 @ 135#

90s rest between

3) close grip bench 3 sets @ 95# flow (10-15 reps each)

4) rower accelerations - slow build to max wattage

4 sets no foot straps

1 set foot straps

*topped out at 329W

5) dips - 3x15 IT

• Notes: First time barbell benching in forever, so just wanted to feel it out and accrue some reps. Still always tentative on this and close grip tends to work better for me. Sandbag bench is still my preferred method, but since I don't have the heavy bags filled this is what we've got at the moment. Felt clunky, awkward.

LE strength, UE accessory

 Tired and sore today from sunday, but feeling stiff and needed to move today

1) prep: 3x

30s adductor ISO IT/ET w/ 25# plate

5 x curtsy goblet step up (30#)

shoulder opener (10#)

2) deadlift warm up

3) every 30 seconds for 15 minutes:

pull 1 deadlift @ 275#

4) accessory: 4x superset

10 x db incline curl (bicep opener setup)

10 x db incline pec fly

10 x db seated lat raise

15# all the way thru, short rest between sets

5) trunk - 3x30s hollow body plate press (45#) max reps

• Notes: The deadlift emom oddly took a lot out of me. Physically it wasn't bad, although my grip was giving out without any chalk. Mentally I was getting into flight mode a bit and trying to talk myself into stopping early. Lots of intrusive thoughts and had trouble focusing...very interesting. Curious to see how the legs feel tomorrow. Just wanted to get a little pump afterwards and feel good so hit some accessories.