Deadnaut AI

Dynamic upper

9x3 banded bench press with 245lbs bar weight and 100lbs band tension

4x15 decline bench press first set with 315lbs, the rest with 275lbs
Decline bench is fucking up my lower back I think

4x10 Banded skull crushers with 95lbs bar weight and 100lbs band tension

3xfail Band pull aparts with orange band 51, 25, 20

3x60 tricep press downs with orange band

4x10 seated row with 2 double average bands looped over a pull up bar
 
Max lower

Narrow stance low box squat belt less, ramped to 525lbs. Started 555lbs but my arms hit the safeties because of how wide I grip the bar and fucked the whole thing up.

Band assisted Nordic curl 4x10

Choked green band seated hamstring curls 2x100

Doubled mammoth band standing shrugs 4x25

Seated mammoth band good mornings 1x30, 1x25
 
Max upper

Narrow grip football bar floor press ramped to 370lbs. The narrow grip starts to slip out of your hand when the weight gets heavy so this sucked ass.

Jm press 225lbs 3x10

Barbell bench press 275lbs 3x10

Was supposed to do flyes and dumbbell extensions but said fuck it
 
Dynamic lower

Ssb box squat 12x2 w 290lbs bar weight and 150lbs band tension

Conventional deadlift 10x1 w 335lbs bar weight 150lbs band tension

Box jumps 4x10 to 21 inch box

Reverse hypers w orange doubled band 3x25

Standing band hamstring curls w choked orange band 3x15
 
dynamic upper

Football bar bench w 190lbs bar weight and 100lbs band tension 9x3

Dirty 30s w 90lbs, 110lbs, 110lbs

Seated row w spud pulley 3x15 w 225lbs

Seated DB OHP w 66lbs dumbbells 3x15

Mini band tricep extensions 1x100

Mini band pull aparts 1x100
 
Max lower 8/7

Buffalo bar squat with blue bands worked to 465lbs bar weight and 220lbs band tension. Bar was hard to unrack.

Band assisted inverse curl 4x15

Band good mornings 4x25 w white band

100 hamstring curls w red band
 
max upper

Floor press hit 405 and failed 425lbs. 20lbs jump was too much and felt like shit today

Ssb JM press 3x15 w 255lbs

Dumbbell bench 3x15 w 116lbs dumbbells

Lying dumbbell extensions 3x15 with 66lbs dumbbells

Dumbbell flyes 3x15 w 66lbs dumbbells

300 band extensions with mini band
 
fuck doing these anymore with the stupid fucking ads to click in the middle of a post fucking everything up. Fuck off.
 
deadshot138 said:
fuck doing these anymore with the stupid fucking ads to click in the middle of a post fucking everything up. Fuck off.
Click to expand...

Why not use an 'ad blocker'?

I have two plugins in firefox and I never see ads on here.
 
Took a day off from swings

Max effort upper

365lbs dead bench an inch off my chest. First time doing these and this was grindy.

Tricep push downs 4x8 with 115lbs

Inverted rows 4x10

Incline dumbbell flye 3x12 with 66lbs dumbbells

Front raises holding a KB with both hands 3x10, 1 set with 50lbs and the last two with 70lbs.
 
Max effort lower

Ramp to 635lbs cambered bar box squat. I didn't sink or camp on the box because I figured I'd miss the lift but I'm happy with this nonetheless. The lifting belt i wore didn't close 2 weeks ago so the KB training must be doing something.

Cambered bar good mornings 5x5 with 355lbs

Inverse curl 4x8

Reverse hyper w bands 4x15

Back extension sit ups 5x10
 
Last edited:
Dynamic lower

SSB box squat 335lbs bar weight 8x3

Deadlift conventional 315lbs bar weight 8x3

Glute ham raise rest paused set of 10, 5, 5, 4

Hanging abs 15, 10, 10
 
Dynamic upper

Banded barbell bench press 9x3 with 135lbs bar weight and 80lbs band tension, then 225lbs bar weight and 80lbs band tension for an additional 9x3

Dumbbell floor press w 126lbs dumbbells 2 sets of 20

Band overhead tricep extensions 3x12 w blue band

Dumbbell rows 4x12 w 126lbs dumbbell

One arm OHP w 70lbs kettlebell 3x10 each arm
 
9/21

Max lower

555lbs deadlift from 2 inch deficit no belt and no straps. Grip wad failing here

4x5 cambered bar box squats w 275lbs to 10 inch box narrow stance

Barbell row 315lbs 5x8

Reverse hyper w bands hanging from pull up bar 4x15
 
today

Ramp to 405 pin press from 1 inch off chest

4x8 tricep cable press down with 135lbs

Band rows 4x10

Band chest flyes 4x10

Plate front raise w 45lbs plate 3x10
 
First day of cube, repetition lower

1.5 inch deficit deadlift to a top set of 8 with 455lbs

Pin pulls from mid shin 2 sets of 3 with 525lbs

Safety bar squat with deadlift stance 3 sets of 8 with 330lbs

Inverse curl with spud glute/ham strap 4x10 w average band assistance

Roman chair back raise x50
 
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