Adarq.org

<a href="http://www.youtube.com/watch?v=we5SArRQQzY" target="_blank">http://www.youtube.com/watch?v=we5SArRQQzY</a>

Bench day!

Bench:

300 - 3 x 2
300 x 4

AMRAP bench set:

230 x 20

Close grip bench:

265 x 4
275 x 4

Incline bench:

245 - 2 x 4
185 x 15 (dropset)

Didn't have time to do any accessories today, overall good day today the extra volume on accessory days is slowly helping my bench out.

<a href="http://www.youtube.com/watch?v=WcMJICnw2y4" target="_blank">http://www.youtube.com/watch?v=WcMJICnw2y4</a>

Accessory day!

Standing military press:

135 x 10
155 x 10

Seated military press;

205 x 6
225 x 5

Bench:

220 x 20
225 x 15 (close grip)
255 x 15 (overload in ram)

Tricep dips:

3 x 12

Seated side laterals:

3 x 12

Core work:

100 reps


Did hydrant carries for cardio!

<a href="http://www.youtube.com/watch?v=tMcDyM1GDkc" target="_blank">http://www.youtube.com/watch?v=tMcDyM1GDkc</a>

Cube predator cycle 2/week 1:

Bench:

285 - 5 x 3

AMRAP sets:

245 x 15 / 245 x 7.5 (paused second set was fried by this point, couldn't lock rep

Close grip bench:

235 - 2 x 6

Incline bench:

225 - 3 x 5

Tricep press downs:
3 x 20

Band flyes:

2 x 25

Finished with some strongman cardio.

Collabed a video with my training partner today, overall a good day of training.

Just an update on training over the last week.

Came in on squat day and worked up to 445 for a single w/o wraps, felt like I had up to 465 for sure. However 445 is the heaviest I've went in several months and I'm happy with how it felt. Time to plug in some new numbers and start the modified smolov squat cycle all over again.

Later on in the week I came in to hit up a few heavy singles on bench, first off I'll say I love the cube predator cycle it worked on getting some of my strength back as well as my confidence. Numbers went:

315 x 1
345 x 1 (felt heavy as I came down, heaviest attempt in 8 months and it came back up smooth)
360 x miss (honestly felt I had this weight in me, however I could tell my tricep strength needs more work if I want that upper 3 bench back. Got the weight about 4-5 inches off my chest and stalled)

To help build my triceps I'm doing some added bench work on accessory day after my overhead work. Plenty of close grip and paused bench work to get my poverty bench going again.

Back to updating my log regularly this week, as well as more videos.

[youtubeKDYoIBXctrM][/youtube]

<a href="http://www.youtube.com/watch?v=83MirtP5knQ" target="_blank">http://www.youtube.com/watch?v=83MirtP5knQ</a>

Cube predator week 5:

Bench @90/92.5/95%

315 x 1
325 x 1
335 x 1

Close grip bench:

265 - 2 x 8

Incline bench:

225 x 3
245 - 3 x 3
275 x 3

Tricep press downs:

3 x 25

Incline band flyes:

2 x 25

Core work- 100 reps




Finished off with a bit of cardio.

Have to say my bench is slowly progressing again, cube predator runs for 6 weeks and on week 6 you test for a new 1RM PR then plug in the new numbers and start over again. Overall I enjoy the intensity of this Template so I'll stick with it for quite a while and see what happens.

<a href="http://www.youtube.com/watch?v=VtpUv1yJMtg" target="_blank">http://www.youtube.com/watch?v=VtpUv1yJMtg</a>


Accessory day:

Military press:

135 x 12
185 x 12
205 x 6

185 x 12 (seated)
205 x 6 (seated)

Spoto press:

225 x 8
275 x 5

Tricep dips - 3 x 15

Band pull aparts - 4 x 25

Finished off with a bit of cardio

<a href="http://www.youtube.com/watch?v=hJ_-LpqTb4o" target="_blank">http://www.youtube.com/watch?v=hJ_-LpqTb4o</a>

Bench day (week 4 cube predator)

315 - 3 x 1
280 x 8
255 - 2 x 8 close grip
245 - 3 x 3 incline bench

Press downs - 3 x 20

Incline band flyes- 2 x 25

Core work - 100 reps



Sled sprints for cardio.

Kinda happy with how the 315 x 1 paused went, improvement towards my old numbers will be slow and steady considering bench has always been a stick in the mud for improvement lol.