The Mad Titan's Infinity Gym

Block 6/Day 43

Close Grip Bench Press:

3 X 2 X 67kg

Hex Press:

3 X 8 X 22kg

Pendlay Rows:

4 X 6 X 70kg

Chest Supported Dumbbell Rows:

3 X 8 X 32kg

Chin Grip Pull Downs:

3 X 8 X 77kg
 
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Block 5/Day 44

Deadlift:

3 X 2 X 145kg

Yates Rows:

3 X 8 X 67kg

Leg Extensions:

3 X 10 X 36kg

Leg Curls:

3 X 10 X 28kg
 
Block 7/Day 44

Close Grip Bench Press:

3 X 2 X 63kg

Hex Press:

3 X 12 X 22kg

Chest Supported Dumbbell Rows:

3 X 12 X 30kg

Hammer Strength Pull Downs:

3 X 12 X 40kg
 
Didn't you submit your max DL at 145. Now you did it for 3 doubles?
 
NurseKnuckles said:
Didn't you submit your max DL at 145. Now you did it for 3 doubles?
Click to expand...

Yeah, I hadn't tried to pull a true 1RM since 2014, and was far too cautious. It felt heavy at the time, but I realised later it wasn't my Max.

Went for 160 yesterday. Just about pulled it, but with fuck-ugly form. I doubt it would pass in the competition anyway, since the angle makes it look as though my knees don't lock out.
 
Block 7/Day 45

Deadlift:

3 X 2 X 110kg

1 X 160kg

Yates Rows:

3 X 12 X 62kg

Kneeling Landmine Press:

3 X 8 X 20kg

Wide Grip Pull Downs:

3 X 12 X 27
 
Block 7/Day 47

SS Bar Box Squats:

3 X 2 X 102kg

SS Bar Good Mornings:

3 X 10 X 47kg

Cabe Curls:

3 X 12 X 20kg

Push Downs:

3 X 12 X 55kg

Hex Press:

3 X 12 X 22kg
 
Block 7/Day 48

Close Grip Bench:

3 X 2 X 68kg

Dumbbell Bench:

4 X 5 X 16kg

Hammer Strength Pull Downs:

3 X 10 X 60kg

T Bar Rows:

3 X 6 X 20kg
 
Block 7/Day 49

Deadlift:

3 X 2 X 130kg

Yates Rows:

3 X 10 X 65kg

Hex Press:

3 X 10 X 24kg

Chest Supported Dumbbell Rows:

3 X 10 X 32kg

Kneeling Landmine Press:

3 X 7 X 30kg
 
Block 7/Day 50

SS Bar Box Squats:

3 X 2 X 112kg

Hex Press:

3 X 10 X 24kg

Cable Curls:

3 X 10 X 23kg

Push Downs:

3 X 10 X 59kg

Wide Grip Pull Downs:

3 X 10 X 36kg

SS Bar Good Mornings:

3 X 8 X 49kg
 
Block 7/Day 51

Close Grip Bench:

3 X 2 X 73kg

Hex Press:

3 X 8 X 26kg

T-Bar Rows:

4 X 4 X 40kg

Hammer Strength Pull Downs:

3 X 8 X 75kg
 
Block 7/Day 52

Deadlift:

2 X 2 X 150kg

1 X 150kg

Yates Rows:

3 X 8 X 67kg

Landmine Press:

3 X 6 X 32kg

Chest Supported Dumbbell Rows:

3 X 8 X 34kg

End of Block 7

 
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Block 8/Day 53

SS Bar Box Squats:

3 X 2 X 107kg

Close Grip Dumbbell Bench:

3 X 6 X 22kg

SS bar Split Squats:

3 X 6 X 27kg

Chest Supported Dumbbell Rows:

3 X 12 X 22kg

Hyperextensions:

3 X 10

Plank:

3 X 40 seconds
 
Block 8/Day 54

Deficit Deadlift:

3 X 2 X 110kg

Romainian Deadlifts:

3 X 12 X 60kg

Rolling Push Downs:

3 X 12 X 36kg

Wide Grip Pull Downs:

3 X 12 X 50kg

Close Grip Dumbbell Bench:

3 X 6 X 26kg

T-Bar Rows:

3 X 8 X 30kg

Hyperextensions:

3 X 10

Plank:

3 X 40 Seconds
 
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Block 8/Day 55

SS Bar Box Squats:

3 X 2 X 117kg

Close Grip Dumbbell Bench:

3 X 10 X 20kg

Chest Supported Dumbbell Rows:

3 X 10 X 24kg

SS Bar Split Squats:

3 X 5 X 28kg

Hyperextensions:

3 X 10

Plank:

3 X 40 Seconds:
 
Block 8/Day 56

Deficit Deadlift:

3 X 2 X 125kg

Close Grip Dumbbell Bench:

3 X 8 X 22.5kg

Wide Grip Pull Downs:

3 X 8 X 55kg

Rolling Push Downs:

3 X 8 X 36kg

Chest Supported Dumbbell Rows:

3 X 8 X 26kg

End of Block 8
 
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My Coach has moved me, and most of the rest of his clients, from three week Blocks to single week schedules. This allows for greater fine-tuning of the Program.
 
Week 1/Day 1

SS Bar Box Squats:

3 X 2 X 107kg

SS Bar Spilit Squats:

3 X 6 X 32kg

Face Pulls:

3 X 10 X 7kg

Scap Rows:

3 X 10 X 9kg

Hypers:

3 X 10

Front Arm Raise

3 X 10

Side Arm Raise:

3 X 10

Leg Raise:

3 X 10

Scap Press:

3 X 10
 
Week 1/Day 2

Close Grip Dumbbell Bench:

3 X 10 X 26kg

Chest Supported Dumbbell Rows:

3 X 10 X 26kg

Seated Rows:

3 X 10 X 36kg

Push Downs:

3 X 10 X 46kg

Cable Curls:

3 X 10 X 32kg

Face Pulls:

3 X 10 X 9kg

Front and Side Raises:

3 X 10 X 1kg

Scap Rows:

3 X 10 X 11kg

Scap Press:

3 X 10
 
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