The Martial Way - The Path Forward

5.9.2022

Press 531 amrap 3 at 140
Press joker's 145 x 1

Bench fsl 160 5x5

Cable rows rg 50 actual 28 at 150

Curls rg 50 actual 60

Lateral raises rg 50 actual 60
 
Forgot to post my work. Had to skip wed so did 2 workouts on Friday.

5.13.2022

Workout 1
Deadlift 531 amrap 3 @ 285
Singles @ 300 , 315, 330

Leg press 5x5 at 355

Workout 2

Bench 531 amrap 200 x 3
Singles @ 205 , 215

Giant set
T bar row rep goal 50 actual 75 @ 75 ( 3 sets)
Shurgs 245 5x10
Tricep press down rep goal 50 actual 50 at 120 ( 3 sets)

Rehab
Back extensions 2 x 50 level 4.

( These extensions have really done wonders for my back. I am going to keep my vole low on squats/deads just to be safe but signs are pointing to more volume soon
 
5.16.2022

Ohp 531 amrap 5 @ 130
Singles 135,145,155,160 ( failed)

Dumbbell bench 5x5 @ 50

Superset
Curls rep goal 50 actual 39 @ 25
Lateral raises goal 50 actual 25 @ 20

Cable rows rep goal 50 actual 30 @ 150

Notes. Played basketball yesterday so that's probably why i failed 160. I felt wore out the entire session and shot my load going for a pr.
 
5.20.22

Bench press 531 amrap 5 @ 195
Singles 205 215 225 235
Fsl 5*5 @ 150

Superset
T bar row rep goal 50 actual 75 @ 80
Dips rep goal 50 actual 52

Notes
All upper body supplemental work will be geared towards the bench since that's my weakest lift going into the meet next month.
 
5.24.2022

Ohp 531 amrap 5 reps @ 130

Giant set
T bar rows rep goal 50 actual 55 3 sets
Press downs rep goal 50 actual 55 3 sets
Larson press 5x5 @ 140
Back extensions 2 x 50 ( prehab)

Notes
The giant sets are fun. Makes the workout go by so much quicker. Schedule been all over the place but it's time to get a good week in.
 
Back
Top