Time and Patience

[Dave]

Working sets only...

Squats
(Rest Pause)

265x5, +3 +2

Close Grip Bench
(Rest Pause)

185x6, +4 +1 +1

DB Incline Press
(3-4 second down fast up)

65sx10 with a 6 second hold at the bottom of the last rep

DB Laterals
(myoreps)

20sx12, 3 sets of 3, 1 set of 2

[Bando]

Welcome Back. 

[ShawnJ]

🤯🤯🤯 humans!!!

[Dave]

Touch and Go Deads

365x5

DB Pullovers
3-4 second down, hold on last rep

60sx10 with a 12 second hold on rep 10

Seated Facepulls
myoreps

60 lbsx12, 6 sets of 3, 1 set of 2

EZ Bar Curls
Rest Pause

+80 lbsx5, +4, +1


Everything should get a bump next week.

[Dave]

Was hoping to use my work gym last night so I could use the leg press but it's been shut down for a month.  Fucking covid  Got after it today when I woke up after night shift.

Standing OHP
(Rest Pause)

135x4, +2, +2

DB Goblets
(3-4 seconds down, hold last rep)

75s x 10, 13 second hold

OH Cable Tricep Ext
(Slow and hold last rep)

+42.5 x 10, 12 second hold

Incline DB Flyes
(myoreps)

40s x 12, 2 sets of 3

[Dave]

Medium Grip Lat Pulldowns
(Rest Pause)

140x6, +4, +2

Neutral Grip Rows
(Slow and hold on last rep)

170x10, 10 second hold on last rep

Leg Curls
(myoreps)

115x12, 3 sets of 3, 1 set of 2

DB Incline Curls
(Slow and hold on last rep)

25sx10, 5 second hold on last rep

[Dave]

Flat Bench
(Rest Pause)

195x4, +3, +1

Incline bench lateral raise
(Slow with hold on last rep)

15'sx10, 5 second hold

Paused Leg Extensions
(myoreps)

135x12, 5 sets of 3, 1 set of 2

Underhand Grip Tricep Pressdowns
(myoreps)

50x12, 4 sets of 3, 1 set of 2

[Dave]

TBar Rows
(Rest Pause)

125x6, +6

DB RDL's
(Slow and hold on last rep)

70sx10, 10 second hold

Straight arm pulldowns
(myoreps)

+50x12, 4 sets of 3, 1 set of 2

Rope Cable Curls
(myoreps)

+40x12, 5 sets of 3, 1 set of 2

[Dave]

Last night...

Squats
(Rest Pause)

275x4, +3 +1

Close Grip Bench
(Rest Pause)

195x4, +3 +1

DB Incline Press
(3-4 second down fast up)

65sx8 with a 3 second hold at the bottom of the last rep

DB Laterals
(myoreps)

20sx12, 6 sets of 3, 1 set of 2

Squat depth, as always, needs a lot of work so I'll stick at 275 for a bit.  Felt really strong overall though, weight moved fast but I would love to compete again one day so I need to get this depth shit sorted out and consistent.

[Dave]

Took a couple days off after dealing with a really sore lower back. I'm not entirely sure what I did to it but it was really bugging me for about 3 days.  Had a shit deadlift session on Friday and was at a point where it was hard to even stand so figured a rest day or 2 was in order.  Did some light work on Saturday and did a shit load of eating and resting yesterday and now feel amazing today.

I reset my squats to work on depth and went really well today.  They felt really light and none of the reps were overly challenging but the depth on each rep was perfect. 

Squats
(Rest Pause)

225x6, +6

Close Grip Bench
(Rest Pause)

190x6, +5, +1

BB Incline Press
(myoreps)

115x12, 5 sets of 3, 1 set of 2

DB Laterals
(myoreps)

20sx12, 3 sets of 3, 1 set of 2

[Dave]

Deads
(Full Stop)

335x6

DB Pullovers
(3-4 second down, hold on last rep)

60sx10 with a 6 second hold on rep 10

Seated Facepulls
(myoreps)

65 lbsx10, 4 sets of 3, 1 set of 2

EZ Bar Curls
(Rest Pause)

+70 lbsx6, +6


Pretty good session overall.  Deads will see a bump next week. Back feels good!

[Dave]

Standing OHP
(Rest Pause)

115x6, +4, +2

Safety Squat Bar
(myoreps)

185 x 10, 5 sets of 3, 1 set of 2

OH Cable Tricep Ext
(Slow and hold last rep)

+50x 10, 7 second hold

DB Flyes
(Slow and hold last rep)

40s x 10, 10 second hold

[Dave]

Medium Grip Lat Pulldowns
(Rest Pause)

150x5, +3, +2

Neutral Grip Rows
(Slow and hold on last rep)

180x9, 7 second hold on last rep

Leg Curls
(myoreps)

135x12, 5 sets of 3, 1 set of 2

DB Incline Curls
(Slow and hold on last rep)

25sx10, 7 second hold on last rep

[Dave]

Flat Bench
(Rest Pause)

180x6, +6

Cable lateral raise
(Slow with hold on last rep)

15x10, 4 second hold perarm

Paused Leg Extensions
(myoreps)

155x12, 3 sets of 4, 1 set of 3

Rope Tricep Pressdowns
(myoreps)

40x12, 4 sets of 4, 1 set of 3

[Dave]

BB Rows
(Rest Pause)

80x6, +6

Toe elevated BB RDL's
(Slow and hold on last rep)

185sx10, 6 second hold

Straight arm pulldowns
(myoreps)

+50x12, 4 sets of 4, 1 set of 3

Standing DB Curls
(myoreps)

20sx12, 5 sets of 4, 1 set of 3


Squat depth still really good.