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Everyday I'm Rustlin'

JimRussel

JimRussel

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MEET PREP: W1D1

Squat:
415x8x4

Leg Press (/leg):
90x10x3

Rear Delts:
14x10
15x12
17x10
16x10
15x12x2

DB Row:
105x15

Notes: There probably won't be anything interesting here for the next 6-7 weeks lol.
 
Does the incline work the lower titty, Jim ?
 
The inner, upper, mid pec, actually.

They're programmed into this Coan spreadsheet I used to peak for my meet last year.

I've never really done incline, so I figured I'd give it a try, this time around. At worst, it'll be extra pressing volume.
 
W2D1:

Squat:
445x8x3

Leg Press (/leg):
110x12x3

Rear Delts:
lots

Notes: Pretty good squat day. Definitely excited to drop to 5s next week, though lol.
 
Flash_Monsta said:
In. Post noodz.
Click to expand...
donnie.jpg


W2D3:

Bench Press:
280x10x4

CGBP:
240x10x2

Incline:
205x10x2

Notes: Decent bench day. Bar moved fast, as it should at this weight. Just did a bunch of DB rows and pulldowns after.
 
W2D4:

Seated DB Press:
75x12x4
75x15

Seated NG Machine Press:
180x10
150x10
135x10

Notes: Pretty easy day. I like Thursdays because I don't have to wait around for a bench, squat rack, or barbell.
 
W2D5:

Deadift:
505x8x2

Sumo DL:
315x5x3

BORs:
185x20x3

Notes: Decent deadlift day. Bar moved pretty fast, reps left in the tank. My best at this rep range is 545x7.
 
W3D1:

Squat:
470x5x2
470x8,7

Leg Press (/leg):
110x12x2

Cable Rear Delts:
19x12
18.5x12x2

Notes: Got a pretty bad sleep last night. Had planned on doing 470x5x5, but I was dragging ass and wanted to limit how many more times I had to get under the bar.
 
W3D3:

Bench Press:
295x8x3

CGBP:
250x8x3

Incline:
215x8x2

NG Pulldowns:
100x12
120x12x2
130x12x2

Rear Delts:
lots

Notes: Easy bench day. I put plates under my feet to get the gym bench closer to competiton height and it helped a lot. Also been doing the couch stretch a bunch.
 
W3D4:

Seated DB Press:
80x12x3

Seated NG Machine Press:
135x10
120x15x2

Notes: Went pretty easy today. Not going to push this day during meet prep.
 
W3D5:

Deadlift:
525x8x2

SLDL:
315x5x3

BTN Pulldowns:
a few sets

Notes: Easy deadlift day. Next week should be pretty tough. Starting to religiously stretch my hip flexors has alreayd made my deadlift lockout feel much better. I'm having a way easier time snapping my hips through with my glutes (no duh). It's also changing the way I feel the SLDLs (again, no duh).

W3D6:

Feet Up Bench:
175x8x5

Notes: After the benching, I just did a bunch of tricep pushdowns, DB preacher curls, and chest supported rows. Basically my bro day.
 
W4D1:

Squat:
495x5x4

Leg Press (/leg):
120x12x3

Rear Delts:
a lot of sets of 12-15

Notes: Squats were easy as fuck today. Actually, probably the best and easiest squat day of prep, so far. I could have done this for sets of 8 all day.
 
How many do think you could crank out at 5 in one go? 15?
 
Dan O said:
How many do think you could crank out at 5 in one go? 15?
Click to expand...

Maybe, if my lungs didn't die first. Who knows. It's not something I ever intended to find out lol.

W4D3:

Bench Press:
310x8x4

CGBP:
260x10x2

Incline:
225x8x2

NG Pulldowns:
140x10x3
120x10x2
100x12x2

Notes: Pretty good bench day. The last two sets felt better than the first two, so that's a pretty positive thing.
 
W4D4:

Seated DB Press:
70x15x2
70x18

Seated NG Machine Press:
105x15
120x15
130x15
135x15

DB Lateral / Front Raise Superset (each):
5x15
15x10
10x12

Notes: As the benching gets heavier, this day will get lighter. It's more so just a fun/pump day. I'm looking pretty jakt, these days lol.
 
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