Reverse Grip Bench Press

1. Reverse Grip Bench Press

135lbs x 8
180lbs x 4
180lbs x 3
155lbs x 8
135lbs x 10

2. Incline Press Machine

100lbs x 10
120lbs x 8
100lbs x 10

3. Push Ups

BW x 10 x 3 sets
BW x 8 x 1 set close grip

4. Barbell Skull Crusher

45lbs x 10 x 1 set
55lbs x 10 x 1 set

Deadlift

1. Deadlift

315x2
360x2
360x4
360x2
315x2 Snatch Grip Deadlift

 

Note: Realized I made another mistake in the video lol. Straight Leg Deadlift 12 reps. Not 10 reps. 

2. Leg Press

200x15
300x15
320x15

3. Straight Leg Deadlift

135x12
180x12
135x12

Training Summary over the past 3 days

Sunday--


1. Squats

250lbs x 3 x 5 sets 90 seconds rest


Felt like crap so cut the session short and went home





Monday--

1. Reverse Bench

145lbs x 10

2. Push Ups

BW x 20
BW x 20
BW x 10




Tuesday --


1. Barbell Rows

225lbs x 2
205lbs x 3
225lbs x 1

135lbs x 5
155lbs x 5
170lbs x 10

2. Chin Ups

BW x 7
BW x 5
BW x 5

Reverse Grip Bench Press + Pull Ups

1. Reverse Grip Bench Press

180lbs x 3 x 1 set

180lbs x 2 x 9 sets (60 seconds rest for 5 sets, 2-3 minutes for the final 4 sets)

180lbs x 1 x 2 sets

2. Weighted Pull Ups

35lbs x 1 x 10 sets (40 seconds rest)

3. Seated Cable Rows

100lbs x 10 x 3 sets & 120lbs x 10 x 1 set w/ the 'bar' that looks like a W or a U lol.

100lbs x 2 sets w/ neutral close grip bar

Barbell Rows

1a. Barbell Rows

180lbs x 4 x 12 sets (90 seconds rest)

1b. Calves

110lbs x 12 x 2 sets
110lbs x 10 x 5 sets

2. Push Ups

20 regular push ups
10 fist push ups
10 close grip push ups
10 regular push ups

3. Barbell Curls

50lbs x 10
65lbs x 10 x 2 sets

4.  Neck

Neck extensions - 45lbs x 20, 45lbs x 20+ (lost count)

Neck bridges 2 sets of 1 minute +

Deadlifts (Yes, again) + Pull Ups + Neck

1. Deadlifts (Did them again because my brother and George were doing them)


No warm up
315lbs x 8
360lbs x 1
385lbs x 1


Note: Really just messed around after this.

2. Weighted Pull Ups

35lbs x 1 x 5 sets  (60 seconds)
BW x 8
10lbs x 3 x 2 sets
Dead hang x 3

Note: I messed up again. On one of the weighted pull up clips, it should read 10lbs x 3 x 2 sets.

3. Neck Extensions and some neck work


Neck extensions 45lbs x 20 x 2 sets

Some Neck Bridges

Marathon: Squats + Strict Press + Reverse Grip Bench + Snatch Grip Deadlift

1. Squats

250lbs x 3 x 8 sets (90 seconds rest)

2. Strict Press (Spread throughout the session)

125lbs x 5 x 6 sets

3. Reverse Grip Bench Press

165lbs x 2 x 10 sets (60 seconds rest)

4. Snatch Grip Deadlift

295lbs x 1 x 10 sets (60 seconds rest)

Video Note: Just realized I messed up the text for the video above. The first strict press is set number 5 for 5 reps w/ 125lbs.


Note: Really didn't wanna fit all these exercises in one day but I can't train on Sunday. I still have to do weighted pull ups tonight.