randymarshjizz.gif

lmao, I knew you would appreciate it

May 31-legs

squat:
135x10
185x5
225x5
275x3
315x3
345x3
355x3

sumo DL:
135x5
225x5
275x3
315x3
365x3x2

Forgot my chalk so figured it would be a good time to start working on mixed grip, was a little weird at first but grip did feel stronger. alternated which hand was underhand and it felt better with my left hand supinated and my right hand (dominant hand) over hand. did cause a callus on my left hand to start to rip off but oh well.

leg extension x 3
GHR x 3

no more squats and DL on same day. also, gonna add in a 4th day for shoulder press bc I don't want to do it after a lot of benching. so new workout will be similar template to 5/3/1 except wont be using its rep scheme or volume at all. basically will be....

bench press- and choose a couple assistance exercises: paused bench, incline, close grip, flyes, tricep extensions or pushdowns

deadlift- assistance exercises: bent over row, pullups, GHR, leg curl, glute bridge

OHP- assistance options: lateral raises, shrugs, facepulls, maybe some brocep curls

squat- assistance options: front squat, split squat, leg press, extension, step up

June 1: shoulders

OHP:
barx10
65x10
95x5
115x5
135x5
145x5x2
95x10

BB shrugs:
135x10
225x10
315x8x3

DB lateral raise:
20x15
20x12
20x10

facepulls:
3 sets

june 3: chest/tri's

bench:
95x10
135x10
185x5
225x5x3
185x10

incline bench:
135x5
185x5
195x5
200x5
135x10x2

DB fly superset with pushups to failure
30x10x3

close grip bench:
135x8x3

haven't done close grip in forever and unsurprisingly was terrible at it. also was pretty fatigued going into it. need to do these more

tri pushdown:
cables were taken so did these on the lift at the pullup/dip assist machine. basically made my hands into a diamond shape like I was doing close grip pushups. liked the way they felt, got a nice pump. did 4 sets of 12-15 reps.

triceps are cramping up now whenever I try to extend my arm.

Are you using a quite narrow grip on the CGBP or just bringing in your normal grip a few cm?

not that narrow but brining it in more than a few cm. prob brining it in a few inches and right at shoulder width

Cool. I do them a bit wider than that, I think. I'm really happy with the results I've had so far training CGBP as my primary bench movement. Hard to say what the carryover will be to my actual bench, as I haven't benched with a standard grip in several months.

what was your reasoning for doing CGBP as your primary movement?

June 4-bball

June 5: pull

sumo DL:
135x8
225x5
275x3
315x1
work sets:
365x5
365x4

HS high row:
2p x 10
3p x 10
unilateral close grip:
3.5p x 10
4p x 8
4.5p x 6

chin-ups:
+45x6x2
+70x2

pullups:
BWx10, 8

GHR:
3x12

leg curl:
130x10
125x10
115x10

trap bar farmer walk:
225x 3 trips

Just variation. I came up with a hypertrophy block based on the Israetel book and it suggested using variations on the main lifts. I'd been training LBBS, deadlifts, standard grip bench, and overhead press as my main movements for about a year. I switched to high bar for squats, block pulls from deadlifts, CGBP from bench, and though I left the overhead press, I changed to doing it more strictly with no bounce at the bottom.

As for bench, I felt that CGBP would be a bit better for hypertrophy due to having a longer ROM, also probably there was something good about being able to do something just as difficult at a lighter weight. Interestingly, this vid came out suggesting taking long intervals of CGBP-as-primary after I'd already been doing it for a few months:

thanks for the vid. I do plan on introducing a lot more variation to the main lifts when I start bulking again the 2nd half of the year. ill give cgbp a try when fresh next bench workout

june 6:
speaking of variation, tried push press today instead of strict press. haven't done this in forever and not much at all. not very good at getting leg drive so it wasn't too much better than my normal press.

push press:
95x10
115x5
135x5
155x3
165x2
135x8

BB shrugs
135x10
225x10
315x8x3

face pull/rope hammer curl super set
3 sets

lateral raise/curl super set
5 sets

June 7: squat

Back squat:
135x10
185x5
225x5
275x3
315x1
365x3 @8.5
365x3 @9
365x3 @10

Front squat: haven't done these in a while
135x5
185x5
225x3x2
135x10

Leg press:
6px10x3

Leg extension:
200x10x3

June 9: bench

DB chest press:
40x10
60x5
80x5
work sets:
95x10 some sort of weird PR prob. I don't think I've ever done the 100s for 10 although it might been there today because I think I had one in the tank on this set
95x8
95x6
80x8

CGBP:
135x10
155x8
185x8
185x6

moved this up to my 2nd exercise. didn't want to do it first bc I feel like it would kill all my other presses. It felt better today although still weak in general. If I'm gonna add it as a primary movement might just add in a 5th workout each week and bench twice, one normal and one close grip

incline:
135x10, 10, 8

stopped at 8 on the 3rd set bc was worried my lockout was gonna fail, triceps feel fried after the CGBP

pec fly
3x10

tri pushdown
4x12

June 10-pull
no real plan going into this workout, just wanted to beat my body up since I basically have a two week break coming up. decided to do some heavyish singles up to a set @ RPE 9.

sumo DL:
135x10
225x5
275x3
315x1
365x1
405x1
425x1 @9
405x1
315x10

RDL:
225x8x2

BB bent over row:
135x10
185x5
205x5
225x5x2

first time rowing two plates, although admittedly not strict form and using some momentum

GHR
3x12

HS high row
2p x 10
3p x 10
3.5p x 8x2

lat pulldowns:
140x10x3

June 11- Shoulders
Tired and sore today, didn't do anything too hard.

OHP:
Bar x 10
65x10
95x10
135x5x3

seated DB shoulder press
50x10
60x10
60x8

Lateral raise/Curls supersetted
5-6 sets

June 12- squat
Legs tired from DL on Saturday. This would normally be an off day but squeezing in one more squat session before leaving for my trip tmrw.

Squat:
135x10
185x5
225x5
275x5
315x5x3

Front squat
135x10
185x5x3

Bulgarian split squats with DBs:
30s x 10 x2

Leg extension
3 sets

BW is at 205 so down 9 pounds in 9-10 weeks. Will re-evaluate when I get back from Italy in two weeks.

Back from honeymoon trip to Italy. We visited Amalfi coast (positano), rome, Florence/Tuscany, cinque terre, and venice. cinque terre was prob my favorite, beautiful and relaxing beach town. rome was too hot and crowded to enjoy although did see the Vatican and colleseum. Ate a ton of food and drank a fair amount, lots of pasta and cheese although mostly stuck to seafood while on the coast since its delicious and don't really get it much in Germany.

Weighed in at 208 when I got back yesterday (+3 lbs) but was 205 today so maybe didn't gain very much weight on the trip. Didn't work out at all but did a ton of walking and a few hikes in the beach towns. Not gonna bother logging the first couple workouts, just doing some easyish sessions to work myself back into things.

June 27- upper body
June 28-legs

Everything felt heavy after 2 weeks off and took it easy for the most part. Still gonna be really sore the next couple of days. Will prob continue cutting for another month or two and get back to around 200.

June 29- light bball

June 30-back

BB bent over rows:
95x10
135x10
185x5
205x5
225x5 hard, form got sloppy so did a pyramid back down
205x5
185x5
135x10

one arm DB row:
95x10x3

pullups:
wg pullup: 8, 8
close grip chin-ups: 8, 8

cable row: 160x10x3

lat pull down: 140x10x3

some curls

did back today as it was the only muscle that wasn't still sore from my first two workouts. skipped the deadlifts since legs are super sore from squats but will start doing them again next week

July 1: chest

bench:
95x10
135x10
185x5
225x5x3
185x10
155x10x2

anterior delts feeling kinda sore

incline DB press
80x6 lolol this should be at least 10 reps, no endurance right now after doing flat BB
70x10
70x8

cable fly:
4x12

tri pressdown

july 3: shoulders

OHP:
65x10
95x10
115x5
135x5x3

DB shoulder press:
50x10
60x8x2

lateral raise:
5 sets total, some w/ DB some with cable

rear delts:
5 sets total, some rear delt flyes and facepulls

july 4: legs

squats:
135x10
185x5
225x5
275x5
315x3
335x3
355x3
225x10

sumo DL:
135x5
225x5
275x5
315x3
345x3
365x3
315x5

leg extensions
leg curls

July 5: arms

Adding in a 5th workout with CGBP as my main lift and then just doing an easy arm workout.

CGBP:
95x10
135x10
155x10
185x10
185x8
185x6

Think I had a rep or two in the tank on 185x10 but quickly drop off on this lift as the next two sets I got only 8 and 6. Will prob try some heavier, lower rep stuff next time.

Only gonna bother logging CGBP, but after did some tri press downs and extension, and then some curls (BB, preacher, hammer)

July 7: pull/back

rack pulls- pin just below the knee
135x10
225x5
275x5
315x5
365x5
405x3x2

chin-ups: BW 207
bwx5
+35x5
+70x3x2

WG pull ups:
bwx8x2

HS high row:
2p x 10
3p x 8
unilateral close grip
3.5p x 8
4p x 8
drop set:
4p to failure, 3p to f, 2p to f, 1p to f

cable rows:
160x10
180x10
200x8
180x10, drop to 120 til failure

single arm pulldowns:
85x10x2

July 8: chest

Bench:
135x10
185x5
205x3
230x5x3

Short rest
195x10
175x8
155x8
135x10

Incline BB:
145x10x3

Machine press
3x12

Pec fly
3x12