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No neck pain bro
Pull + Deadlift Focus
• Deadlift – 5x5-6 220 kilos
• Deficit Deadlift or Block Pulls (Alternate weekly) – 3×5
• Barbell Row / Pendlay Row – 3×10 (strict)
• Heavy Shrugs (Barbell or Machine) – 3×12
• Farmer Carries or Sled Push (GPP) – 3×30–40 sec
•Neck Harness / Wrist Roller / Hanging Leg Raise – 3×15
Video:220 kilo deadlift 6 reps maybe 1 or two reps left in the tank
• Deadlift – 5x5-6 220 kilos
• Deficit Deadlift or Block Pulls (Alternate weekly) – 3×5
• Barbell Row / Pendlay Row – 3×10 (strict)
• Heavy Shrugs (Barbell or Machine) – 3×12
• Farmer Carries or Sled Push (GPP) – 3×30–40 sec
•Neck Harness / Wrist Roller / Hanging Leg Raise – 3×15
Video:220 kilo deadlift 6 reps maybe 1 or two reps left in the tank
deadlift focus intense with 220kgs you strong!
@Ohdamn
pull and deadlift focus is a good one
lots of tough exercises
i used to do farmer carries and walk around the gym with 45lb weights in each hand lol. the only one to do them
bros this a quality job on this training, yo hitting it nicely
nice job on heavy shrugs and farmer carries
@Ohdamn
@Ohdamn bro EVO family love you
Always good workouts and always pushing it. I got mad respect for you.
That's a great session with the deads.
Feeling amazing on @Anabolic Advancements growth hormone more confident much better sleep.
Push (Bench Focus)
• Bench Press – 5×4–5 180 kilos
• Close-Grip Bench Press – 3×6 @ 150 kilos
• Weighted Dips / DB Flat Press (Alternate weekly) – 3×10
• Pec Deck – 3×12
• Triceps Pushdowns + Rear Delt Flys (superset) – 3×15–20
• Rope Cable Curls – 3×15
Push ups to failure
Video: 180 kilo bench press 5 reps one rep in the tank
Push (Bench Focus)
• Bench Press – 5×4–5 180 kilos
• Close-Grip Bench Press – 3×6 @ 150 kilos
• Weighted Dips / DB Flat Press (Alternate weekly) – 3×10
• Pec Deck – 3×12
• Triceps Pushdowns + Rear Delt Flys (superset) – 3×15–20
• Rope Cable Curls – 3×15
Push ups to failure
Video: 180 kilo bench press 5 reps one rep in the tank
@Ohdamn solid pull day right here!!
You're a unit mate, solid job
@Ohdamn looking strong in the vid man
@Ohdamn solid lifts bro....keep killing it.....
| Empty Bar | 20 kg | 10–15 reps (movement prep) |
| Warm-Up 1 | 60 kg | 8–10 reps |
| Warm-Up 2 | 100 kg | 5–6 reps |
| Warm-Up 3 | 140 kg | 3–4 reps |
| Warm-Up 4 | 180 kg | 2–3 reps |
| Warm-Up 5 | 210 kg | 1–2 reps |
| Working weight | 230 kg | 5x5 |
| Estimated one rep | 270 kg |
Lower Body (Squat Focus)
• Squat – 5x5 @ 230kg (2–3 RIR)
• Paused Hack Squat – 3×10 (less systemic fatigue than heavy leg extensions)
• Hamstring Curl (Seated or Lying) – 3×10–12 @ 80-100
• Calf Raises (Heavy Stretch Focus) – 3×15–20 full stack
• Weighted Decline Sit-Ups 40 kilos / Cable Crunches – 3×15 plank to failure
40 minute walk
Video:230 kilo squat 5 reps
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