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Wednesday. Dynamic upper
1.bench 9x3 50% bar weight with doubled mini bands. 3sets medium grip, 3 sets bench grip then 3 sets close grip 30-40sec rest periods
2.jm press worked up to a heavy 5-8 reps surprisingly got 275 for 6
3.cable row 4x12-15
4a. Hammer curl 4x12-15
4b. DB roll backs 4x15
5a. Flys 4x15-20
5b. Face pulls 4x25-30
6. Side raises 3x15 (they were shot I couldn’t do a 4th set)
7. Leg raises 3x30
Friday. Dynamic lower
1.box squats 50% bar weight(285) 12x2 with purple light bands 30-40sec rest bands added about 160lbs of content tension so 445 at the top.
2.deadlifts 8x2 70% bar weight(385). Until they have the dl platform come in to use bands straight bar weight will be higher.
3. Belt squat. Marching for 1 min then right into 20 squats 3 sets were done 1 min rest
4. 200leg curls
5. Calves 6x15-20
6. Standing abs 6x15
Sunday max effort upper
1. Bench against doubled mini bands with bench grip. Got 375x1 I think I could have gotten 390 as a grinder but the new power racks the owner didn’t want me using yet and nobody was an able spotter cause they’re weak.
2.dead stop barbell rows works up to 8-10 reps did 275x5 then dropped down to 225 and did another 6-7 reps right after.
3. Db incline bench. 3x10 took the 120’s for a ride for the last 2 sets I havnt done a heavy db bench in almost a year but after the 3rd set I dropped down and grabbed the 55’s till failure.
4. Cable curls 4x15-20
5. Db roll backs 4x10-12 did 75’s the last 2 sets.
6a face pulls 4x20
6b. Side raise 4x15
7. Side bends 3x25-30
1.bench 9x3 50% bar weight with doubled mini bands. 3sets medium grip, 3 sets bench grip then 3 sets close grip 30-40sec rest periods
2.jm press worked up to a heavy 5-8 reps surprisingly got 275 for 6
3.cable row 4x12-15
4a. Hammer curl 4x12-15
4b. DB roll backs 4x15
5a. Flys 4x15-20
5b. Face pulls 4x25-30
6. Side raises 3x15 (they were shot I couldn’t do a 4th set)
7. Leg raises 3x30
Friday. Dynamic lower
1.box squats 50% bar weight(285) 12x2 with purple light bands 30-40sec rest bands added about 160lbs of content tension so 445 at the top.
2.deadlifts 8x2 70% bar weight(385). Until they have the dl platform come in to use bands straight bar weight will be higher.
3. Belt squat. Marching for 1 min then right into 20 squats 3 sets were done 1 min rest
4. 200leg curls
5. Calves 6x15-20
6. Standing abs 6x15
Sunday max effort upper
1. Bench against doubled mini bands with bench grip. Got 375x1 I think I could have gotten 390 as a grinder but the new power racks the owner didn’t want me using yet and nobody was an able spotter cause they’re weak.
2.dead stop barbell rows works up to 8-10 reps did 275x5 then dropped down to 225 and did another 6-7 reps right after.
3. Db incline bench. 3x10 took the 120’s for a ride for the last 2 sets I havnt done a heavy db bench in almost a year but after the 3rd set I dropped down and grabbed the 55’s till failure.
4. Cable curls 4x15-20
5. Db roll backs 4x10-12 did 75’s the last 2 sets.
6a face pulls 4x20
6b. Side raise 4x15
7. Side bends 3x25-30
The diet.
My low days I’m still doing
Added fats 42grams
Carbs 300
Protein 330
Medium (normal Training days)
Added fats 28
Carbs500-520
Protein 350
High day (leg day)
Fats-0
Carbs 900
Protein 270-300
Still weighing around 230 fasted. Still see a little ab outlines.
Gear.
I am taking trt dose at 250mg test e a week
I am finishing off the rest of the open vial of primo so doing 500mg a week of that till it’s gone should finish up this week or beginning of next week
My low days I’m still doing
Added fats 42grams
Carbs 300
Protein 330
Medium (normal Training days)
Added fats 28
Carbs500-520
Protein 350
High day (leg day)
Fats-0
Carbs 900
Protein 270-300
Still weighing around 230 fasted. Still see a little ab outlines.
Gear.
I am taking trt dose at 250mg test e a week
I am finishing off the rest of the open vial of primo so doing 500mg a week of that till it’s gone should finish up this week or beginning of next week
intense training bro @Dozer55 good to see you sharing again
we missed you in the EVO family
you box squatting 285 thats big!
on high carb days I would drop the carbs to 700 and up the protein to 400 bro thats way bigger time @Dozer55
and abs will come in, and test primo is tight thats TRT+
you going to switch up the cycle?
I wouldn’t say big lol it’s 285 plus 160lbs of band tension just trying to make myself more explosive
I’m pretty much done cycling I’m just finishing up the primo I had open. Well I’m gunna cruise at 250 till may or June then mayyybe run Tren or just use primo or maybe Dhb for a cut. I’ll start trimming up in a month probably I’m not cutting the carbs out as soon as I did last time I’ll just take some out on my training days to start and just do more cardio and find a sweet spot
Gonna be watching this one
I feel the itch to compete in powerlifting again cause my hip flexor hasn’t been acting up. So my theory is maybe my hips and glutes were so weak, that my abs,legs and back were just taking over and led to the injury.
Heavy squats and in heavy I mean singles will be eased into. Pulls no problem and Goodmornings I’ll go by feel. Knee is feeling 100% better already but I’m at work again so we’ll see
primo and test would be a good cut bro
Nice job on your Friday training.
Box, squats are excellent. If done correctly, they're the best.
Box, squats are excellent. If done correctly, they're the best.
