Recent content by AKIRA

Romanian deads 255lbs for 5x5 (1 min+; strapped) SLDLs, negatives 135lbs for 4x6 Flexbar Ok we have absolutely lost strength and cardio. Sucks.

30 sec day Bench 225lbs for 8x3 Incline db press 80lb dbs for 4x6 Face pulls 125lbs for 4x10 Hardly ant time so no strength shit. Almost threw up...still nauseous.

Belt squat 3 plates on each side for 4x6 (1 min) Leg press, 2 plates on each side narrow footing for 4x8 ~ss~ Wide footing for 4x8 (45 sec) Tan Cycle for 12 min Jesus christ, 3 plates were hard?! Seriously, I had to take extra breaths in the sets...and I did 4 before?! The leg presses were...

Seated cable neutral row strapped 165lbs for 4x8 (1 min) Supinated bilateral hs row, strapped 2 plates on each side for 4x8 (1 min) Standing oh db press 45lb dbs for 4x8 (45 sec) Flexbar Guess it was a 4x8 day? Lots of sciatica. Jeez, just from being inactive?

Conventional deads 205lbs for 3 235lbs for 3 255lns for 3 Romanian deads 225lbs for 4x8 (1 min and strapped) Had some sciatica going on so stayed humbled.

Bench 70% 80% 90% of 280lbs 195lbs for 3 225lbs for 3 250lbs for 3 Flat db press 90lb dbs for 5x5 (1 min) Pronated seated cable row, strapped 140lbs for 4x8 (45 sec) Dead hangs Flexbar 280 is too easy but I'll finish it. Tomorrow should be legs.

Bench at 280 max. Started over 180lbs for 5 210lbs for 5 240lbs for 5 Decline close bench 210lbs for 5x5 (45 sec) Supinated pulldowns 135lbs for 5x8 (45 sec)

2 days 5 3 1 Conventional deads (300 max) 200lbs for 5 230lbs for 5 260lbs for 5 Romanian db deads 90lb dbs for 5x5 (45 sec and strapped) Flexbar Reverse hypers BW for 4x8 (30 sec) Spider row pronated and strapped 3 plates for 5x5 (1 min) Same thing, neutral grip 2 plates for 4x6 (45 sec)...

5 3 1 plan. Let's see if I can maintain it. Bench for a 275 max 65% = 180lbs for 5 75% = 205lbs for 5 85% = 230lbs for 5 Close grip bench 185lbs for 3x8 (45 sec) Seated pronated cable rows 135lbs for 3x10 (45 sec) Db curl Ok the 5 rep sets wasnt that tough. I chose 275 cuz of the shoulder...

Close grip bench 205lbs for 5x5 (<1 min) T bar row 3 plates for 5x5 (<1 min) Reverse curls 65lbs for 4x8 (30+ sec) Rope pressdowns 125lbs for 4x8 (30 + sec) Cycle for 15 min while flexbar Just easing into it again. Not bad. The arms last sets had 10 reps

Unilateral HS row 3 plates for 4x6 (1 min; strapped) Pronated spider row 2 plates for 4x6 (30+ sec; last 2 sets strapped) Face pulls 120lbs for 4x10 (30 sec) Reverse cable curls, drop sets Dead hangs Kinda really wanted a pull day and to use all grips. Lotta sciatica in odd positions..

Leg press 5 plates on each side for 4x8 (1 min) Belt squats 3 plates on each side for 4x6 (30-45 sec) Leg extensions 130lbs for 4x10 (30 sec) My cardio is trash.

Flat db press 95lb dbs for 4x6 (1 min) Decline bench 225lbs for 5x5 (1 min) Close grip decline bench 135lbs for 4x8 (30 sec) Hammer db curls 25lb dbs for 4x8 (30 sec) Theracane Glad to be back. Awesome, steady day.

Conventional deads 225lbs for 5x5 (full) Romanian deads 225lbs for 4x6 (1 min) Back extensions BW for 4x8 (30 sec) Full was about 75 sec and I may had gone over 1 min on the Romanians. I also did a conventional dead into every Romanian. Today was brutal.

Pronated strapped spider row 2 plates + 35lbs for 8x3 (<30 sec) Unilateral HS Row, strapped 2 plates for 5x5 (<30 sec) Drop set of supinated pulldowns 150, 140, 130, 120 for 8 each (1 min) 140, 130, 120, 110 for 8 each Flexbar Tired of being rushed but I implemented some shock shit to make...