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Off Season Log

Got everything yesterday from Skip. Ready to get dialed in and nail this off season.

I took a step back on hamstring movements, I realized I was sacrificing form for weight so I dropped the weight and focused on a squeeze at the top and full rom. Felt a lot better and used a lot less glute/low back.

Post workout was 65g of protein from powder and 50g carbs from rice Chex, it’s like dessert but healthy.

Laying hamstring curl

S1- 5-9 195 lbs x7

S2- 10-13 165 lbs x12



Banded hack squat

S1- 5-9 3 plates n 10 each + orange bands x12

S2- 10-12 3 plates + orange band x8 needed a little more rest



Single leg press

S1- 8-10 230 lbs x4 drop weight

S2- 8-10 200 lbs x9



Leg extension triple drop

S1- 8-10 265 lbs x6



Leg press cybex

50 rep drop on last set

S1- 15-20 310 lbs x17

S2- 15-20 270 x15





Quad stretch



Seated hamstring curl

S1- 5-9 270 lbs x8

S2- 10-12 240 lbs x12 diff machine done today



Abductor

S1- 15-20 12 x17

S2- 15-20 11 x15

Rest pause set

11 x14, x9, x8



Ham stretch



Seated calces 3 sets 10-12 1 minute rest

4 plates x11, 3 plates x13, x11
 
Yesterdays workout.

Strength was all over the place today. Progressed on some movements and not others. We’ll see how i progress next time I hit this rotation

Decline bench

S1- 5-9 215lbs x8

S2- 10-13 185 lbs x13



DB incline press

S1- 5-9 85 lbs x9

S2- 10-12 75 lbs x7 drop to 70



Pec dec

S1- 5-9 220 lbs x8

S2- 10-12 180 lbs x10



Chest stretch

45 lbs 60s increase



Db shoulder press

S1-5-9 85 lbs x5

S2- 10-12 70 lbs x9



Single arm leaning DB raises

S1- 10 30 lbs x10 hold

S2- 10 30 lbs x10



Cable Side raises

S1- 15-20 40 lbs x12



Shoulder stretch



Dips

S1- 5-9 70 lbs x5

S2- 10-12 45 lbs x8



Narrow press ups

2 sets to failure



Single arm overhead tricep ext

Step in at failure 3 times each set

S1- 15-20 40 lbs x11

S2- 15-20 30 lbs x



Tricep stretch



Abs

4 Sets 1 minute rest

Hs crunch machine

100 lbs x9

90 lbs x11

80 lbs x8

60 lbs x10
 
Really connected with everything this workout. Backs feeling good

Rope pullover

S1- 5-9 180 lbs x8

S2- 10-12 165 lbs x13



Rack pulls

S1 5-9 10 lbs x7

S2- 10-12 bw x7



HS lat pulldown

S1- 5-9 2 plates x8

S2- 10-12 1 plate n 25 lbs x12



Single arm Hammer row

S1- 5-9 3 plates n 25 x10

S2- 10-12 3 plates x11



Both arm DB bench row

S1- 15-20 50 lbs x14

S2- 15-20 42.5 lbs x15



Scap pulls triple drop

S1- 15 reps



Back stretch



Db rear delts

S1- 5-9 50 lbs x7

S2- 10-12 40 lbs x10



Face pulls Rest Pause

135 lbs x16, x9, x7



Ez bar bicep curl

S1- 5-9 75 lbs x10

S2- 10-12 70 lbs x10



Seated calves cluster set 6 x4

4 plates 5x4, x3
 
Had to sub smith squats for regular squats. Other than that great workout, I thought I was going to puke after the adductors. DB hamstring curls worked this time, great connection with the hamstrings.

Smith squat wide stance

S1- 5-9 275 lbs x10

S2- 10-12 255 lbs x11



Leg press wide

S1- 5-9 340 lbs x12

S2- 10-12 310 lbs x14 or 15



Hack squat 3 minute rest

S1- 5-9 4 plates n 10 x9

S2- 10-12 3 plates n 35 x11



Adductor rest pause

250 lbs x14, x8, x5



Quad stretch



Seated hamstring curls

S1- 5-9

S2- 10-12

Cybex: Full Stack x14, full stack x8



Glute Bridge

S1- 5-9 60 lbs x10

S2- 10-12 50 lbs x15



DB lying hamstring curl

S1- 15-20 50 lbs x8

S2- 15-20 35 lbs x13



Walking lunges

S1- 15-20 BW x20

S2- 15-20 BW x20



Ham Stretch



Single leg toe press

3x 15

150 lbs x15, 130 lbs x12, 110 lbs x13
 
Chest strength is trending down after the first set of each movement. Going to talk to coach about this as it normally means cals are too low

High incline machine press

S1- 5-9 2 plates n 10 x9

S2- 10-12 1 Plate n 35 x10



Flat DB Press

S1- 5-9 100 lbs x4

S2- 10-12 80 lbs x9



Close Grip Press

S1 5-9 225 lbs x3 drop weight a little

S2 10-12 155 lbs x11



Cable flies, position 4

2 sets of 15

25 lbs x12

20 lbs x15



Chest stretch

45 lbs



Seated DB side raises

S1- 15-20 27.5 lbs x19

S2- 15-20 22.5 lbs x18



Shoulder stretch



Rope overhead extensions

S1- 10-12 150 lbs x12

S1- 10-12 135 lbs x13



Tricep rope pushdown 3 fail points step in each fail

S1- 15-20 135 lbs x20



Tricep stretch

35 lbs



Abs 4 sets 1 minute rest 15 reps

HS crunch machine

100 lbs
 
Just another pull day, nothing exciting.

Getting dialed back in feels good. Sitting at 207 dry and looking pretty lean still. I did fuck up the rebound a little but I learned how to proceed post show without a coach if I choose to go that route again.

DB pullover

S1- 5-9 90 lbs x11

S2- 10-12 80 lbs x15



Supinated Lat pull down

S1- 5-9 205 lbs x8

S2- 10-12 175 lbs x11



Rack pulls

3 sets 5-9

365 lbs x7

335 lbs x10

335 lbs x6



Seated cable row triple drop narrow attach

205 lbs x8



Single arm DB row

S1- 15-20

70 lbs x17



High cable rear delts Rest Pause

20 lbs x12, x6, x3



Back stretch

1 Plate add 25



Alt DB curl

S1- 8-12 45 lbs x13

S2- 8-12 40 lbs x
 
Been forgetting to update this but still training. Just switched over to Team Skip progressive volume training.

Crazy how much I’m connecting with my back during workouts now.

O- Peck deck, cable flies

25 increase


GS- HS flat press

165 lbs increase



GS- Incline machine press

2 plates



GS- Decline cable fly

32.5


O- Assisted chin machine

95 lbs



GS- HS lat pulldown

1 plate n 35 increase



GS- rope pullover

120 lbs increase


GS- Tbar row

2 plates



GS- Bent over DB laterals

22.5 lbs



GS- DB shrugs

85 lbs
 
Valdosta said:
35lb lat pulldown? 400 reps?
Click to expand...
But it was 2 RIR which is optimal for growth

no it was a plate and a 35 each side. Don't remember reps but it was under 15 and above 12 taken to failure. Right now im not focusing on log book progression but focusing on standardizing form, 1 count contraction slow to the top hold for a count then fire, for all movements.
 
The pumps after shiploads are insane even on one set per movement.

Taking the weekends off working out feels real weird but a nice change of pace.

Strength is still going up.

O- Seated lateral machine

110 lbs



GS- DB lateral raises

25 lbs hold


GS- HS shoulder press

100 lbs hold



O- VBare pushdown

135 increase



GS- Dip machine

120 lbs



GS- incline DB extensions

35 lbs hold



O- EZ bar cable curls

110



GS- Preacher Curl machine

90 lbs hold


GS- ez bar curl

75 lbs missed on these did 90 lbs n only got 4
 
Shit sleep and not feeling it today but still got in and crushed it

O- Leg extension

155 lbs



GS- Hack squat

4 plates n a 20 hold


GS- HS leg press

360 lbs increase



GS- BB Squat

265 lbs



O- Lying leg curl

135 lbs



GS- Cybex seated leg curl

150 lbs hold


GS- seated calf raises

3 plates hold
 
Didn’t have time to post this yesterday. Enjoying the workouts and ready for the volume increase next week. It lines up with crushing legs 2x as opposed to the normal one. I’m down for it though.

Gear updates, going to start 500 test 300npp and 300eq next week. GH is starting at 3 and we’re going up till I find my sweet spot. Ready to see how I grow given how dialed in I am and the fact this is almost double my normal gear load on a bulk.

O- Peck deck, cable flies

25 increase



GS- Plate loaded Flat machine press

1 plate n 25 increase


GS- Incline machine press

2 plates



GS- Decline cable fly

32.5 increase


O- lat pulldown

160 lbs



GS- HS lat pulldown

1 plate n 40


GS- HS stack low row

135 lbs



GS- Incline DB rows

60 lbs



GS- Cross cable rear delt

20 lbs



GS- DB shrugs

85 lbs
 
3ius GH starting tonight. Been in a slight deficit the past month trying to find baseline. Should have a calorie increase tomorrow.


O- cable lat raises

30 lbs



GS- DB lateral raises

25 lbs increase



GS- Smith press

165 lbs


O- Vbar pushdown

150



GS- EZ bar skull crusher

95 lbs



GS- Dip machine

120 lbs increaze



O- EZ bar cable curls

110 increase



GS- Preacher Curl machine

90 lbs hold


GS- ez bar curl

75 lbs
 
tbda said:
Gear updates, going to start 500 test 300npp and 300eq next week. GH is starting at 3 and we’re going up till I find my sweet spot. Ready to see how I grow given how dialed in I am and the fact this is almost double my normal gear load on a bulk.
Click to expand...
You should get a nice bump from that.
 
tbda said:
Gear updates, going to start 500 test 300npp and 300eq next week. GH is starting at 3 and we’re going up till I find my sweet spot. Ready to see how I grow given how dialed in I am and the fact this is almost double my normal gear load on a bulk.
Click to expand...
All this talk about gear and nothing about diet. You sure you’re ready for this?
 
Solid session. The increase in volume is super nice and made the workout tougher which is always welcomed.

4 plates and 20 lbs on hack today for 15 reps. Pretty happy with that.

O- Leg extension

155 lbs, 130 lbs



GS- Hack squat

4 plates n a 20 increase

3 plates n 25


GS- HS leg press

380 lbs

330 lbs



GS- walking lunges

BW

BW



O- Lying leg curl

135 lbs



GS- HS Seated leg curl

144 lbs

120 lbs



GS- leg press calf raises

260 lbs increase

230 lbs
 
Time to swap out the incline machine press for a little

Cycle started yesterday as well as increase from 3 to 4ius gh its go time

O- Peck deck, cable flies

30 lbs

25 lbs



GS- DB flat press

70 lbs

60 lbs



GS- Incline machine press

2 plates drop weight a little

1 plate n 25



GS- Decline cable fly

35

Forgot second set


O- Assisted chin machine

95 lbs

125 lbs


GS- HS lat pulldown

1 plate n 40

1 plate n 10



GS- rope pullover

135 lbs
110 lbs


GS- seated cable row

160 lbs

130 lbs



GS- Cross cable rear delt

30 lbs

20 lbs increase



GS- DB shrugs

85 lbs increase

75 lbs
 
O- cable lat raises

30 lbs increase

30 lbs



GS- DB lateral raises

27.5 lbs

22.5 lbs



GS- Smith press

165 lbs increase

135 lbs


O- Vbar pushdown

150 increase

150



GS- EZ bar skull crusher

95 lbs

80 lbs



GS- Dip machine

135 lbs

105 lbs


O- EZ bar cable curls

120 lbs

100 lbs



GS- Preacher Curl machine

90 lbs

50 lbs


GS- ez bar curl

75 lbs

60 lbs
 

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