Never thought this would be better, but I have my reasoning for it. At least for me, if I don't perform an exercise for a while then I lose neural strength in it. So I feel like keeping the neural strength in an exercise would be better than changing it up because you could be doing more weight due to your efficiency in that exercise!
Bench Press 45 x 10 >> 2min rests 45 x 10 95 x 8 135 x 5 135 x 3 155 x 3 185 x 1 205 x 1 225 x 1 235 x 1 220 x 6 220 x 4 220 x 4
Incline DB Bench Press 55's x 12 >> 60sec rests. 55's x 8
Chin Ups BW x 5 >> 60sec rests. +35lbs x 3 +55lbs x 1 +70lbs x 1 +85lbs x 1 BW x 12 BW x 7 BW x 4
Pull Ups BW x 5 >> 60sec rests. BW x 5
Lateral Raises 25's x 3 >> 60sec rests. 30's x 2 >> Holy shit I hit 5x12. Time to raise the weight! 35's x 1 30's x 8 PR 30's x 8 PR 30's x 8 PR 30's x 6 30's x 5
Cable External Rotations (left side only) 20 x 12 20 x 12 20 x 12
Squat 135 x 8 >> 2min rests. 135 x 5 185 x 5 185 x 3 225 x 3 245 x 1 275 x 1 315 x 1 335 x 1 285 x 6 PR 285 x 6 PR 285 x 6 PR
Sitting Leg Curls 165 x 12 PR >> 60sec rests. 165 x 12 PR 165 x 12 PR
S/L Hack Squat Calf Raises BW x 15 >> 60sec rests. BW x 15 BW x 15 BW x 15 BW x 15 PR
Hanging Leg Raises 10 >> 60sec rests. 10 10
Pendlay Rows 45 x 10 95 x 5 135 x 5 155 x 3 185 x 3 205 x 1 225 x 1 205 x 8 PR 205 x 6
Cable External Rotations (left side only) 25 x 12 PR
MY SEX DRIVE HAS BEEN INSANE THE PAST WEEK
i dont know what it is. maybe its cuz i met this new girl and she turns me the fuck on for whatever reason... but now i also pitch a tent in my pants from other girls too. she seemed to spark it somehow. motherfucking perfect titties must be the reason.
Bench Press 45 x 10 >> 2min rests. 95 x 8 >> My arms just somehow gave up on last set. 135 x 5 135 x 3 155 x 3 185 x 1 205 x 1 225 x 1 235 x 1 220 x 6 220 x 5 220 x 1
Incline DB Bench Press 55's x 12 >> 60sec rests. 55's x 8
Chin Ups BW x 5 >> 60sec rests. +30lbs x 3 +55lbs x 6 +55lbs x 6 PR +55lbs x 4 PR
Pull Ups BW x 8 >> 60sec rests. BW x 4
Lateral Raises 25's x 3 >> 60sec rests. 30's x 2 >> Holy shit I hit 5x12. Time to raise the weight! 35's x 1 30's x 12 30's x 12 30's x 12 30's x 12 30's x 12 PR
I don't know about that... I can't think of a single instance when I thought "damn, this guy has such poor glute flexibility!" because, frankly... I have no idea "how that looks". In fact, considering how much we as a society sit down on a daily basis and stretch our glutes, I find that VERY difficult to find/believe.
Stretching and foam rolling my glutes are the SINGLE BIGGEST FACTOR in helping me hit atg with a straighter back.
of course it may have been just in my case... but consider this: when your but winks, your glutes are not stretched.
some people say you need flexible hamstrings to squat deep because the hams will pull on the ass and tuck it under.
well... nobody ever thinks about the ASS being tight and pulling the LOWER BACK and thus making it round.
im serious!
somebody posted an amazing video a while back of some coach making these kids stretch their glutes with a "pidgeon stretch" except the front leg was placed on a box. and instead of leaning far forward to enhance the stretch, he was to arch his lower back as hard as possible. this puts the muscle in the same position as it is when squatting, and the stretch is awesome.
Bench Press 45 x 10 >> 2min rests. 95 x 8 >> Didn't expect to be able to get 220x6. 135 x 5 135 x 3 155 x 2 185 x 1 205 x 1 225 x 1 235 x 1 220 x 6 PR 220 x 5 220 x 3
Incline DB Bench Press 50's x 15 >> 60sec rests. 50's x 12 PR
Chin Ups BW x 5 >> 60sec rests. +30lbs x 3 +55lbs x 1 BW x 12 BW x 8 PR BW x 6 PR
Pull Ups BW x 3 >> 60sec rests. BW x 3 >> Uhhh yeah these are pretty tough after high rep chins.
Lateral Raises 25's x 3 >> 60sec rests. 30's x 2 >> Keeping 30's for all work sets now! 35's x 1 30's x 12 30's x 12 30's x 12 30's x 10 30's x 8
Cable External Rotations (left side only) 25 x 12 >> 60sec rests. 25 x 12 25 x 12
I'm pretty sure I'll hit my goal of 225 for 3x5 on bench before I leave for Europe.
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