Avenue Jew

Sweet Home Alabama

By a Finnish Band, singing in English, with the Red Army Choir singing backup. BTW they're singing Sweet Home Alabama.

RE Lower

Olympic Squat
135x5
185x5
205x5
225x5

Hack Squat
1 platex5
2 platesx5
2 and a quarterx5

Basically the same thing as the day before except my hips were the problem, I did more of a warm up and I put on some blue heat. Deload city I guess.

RE Bench

Speed Bench
95x4x3

I wanted to do a lot more but i wanted to get in and out of the gym so i cut the warm up short and i skipped the blue heat. As a result my shoulders were killing me after those 4 sets. So i called it a deload and left.

ME Lower

Box Squat
135x5
185x3
225x2
275x1
315x1
365x1
385x1
405x0

Rack Pull from above knees
135x5
185x5
225x5
275x3
315x3
365x1
405x1
455x1
495x1
545x1

2 PRs. I got stuck halfway up off the box with 405. Still a solid day.

ME Bench

Bench 1 Board
135x2x5
185x3
225x3
275x1
295x1 PR!
225x2x3

6 Board
275x5

DB Row
110x8
110x12

Face Pull
95x10x3

I was shot when I was doing the 6 board so I called it a day. Full ROM on the 23rd. Vincent hit 830 off a 2 board then TT hit 850. Thats a lot of weight.

RE Lower

Good Mornings
95x3
135x3
185x3
225x3
255x3
275x2

Dead Lift Standing on 2 Plates Conventional
135x3
185x3
225x3
275x3
315x3
365x3

Hang Clean
135x3
145x3
155x3

Standing Abs
100x15
110x3x15

Hang cleans were a very bad idea. My shoulders and elbows took a beating.

[POST REDACTED]

[POST REDACTED]

05-13 RE Bench

Speed Bench
95x4x3

Mini Band Pull Aparts
5x15 between speed bench sets

Standing Military Press
95x3
105x3
115x3
125x3
135x3
145x2

BB Row
135x2x4
185x2x4
205x4


Chin Grip Lat Pull Down
160x10
170x2x10

Blast Strap Row
3x10

Blast Strap Push Up
3x8


Chuck V Row
140x10
150x10
160x10

Facepulls
80x3x10

DB Shrugs
100x15
100x10
100x8

Reverse Grip BB Curl
65x3x10

Purple Band Pushdowns
100 reps, I don't remember how many sets.

Not much to say about this one. I went from loving volume to fucking abhoring it. PS, the pumps sucks donkey dick. Hence my shrug reps falling on each set as my grip disappeared.

05-10 ME Lower

SKWAATS
135x5
185x5
225x3
275x1
315x1
365x2

Deadlifts
135x5
185x5
225x3
275x1
315x1
365x1

I was tired so I went home after pulling. I wanted to get 365 for 5 but oh well fuck it. It was Saturday and I was tired.

05-09 ME Bench

Bench 2 Board
135x5
185x3
225x3
255x1
275x1
295x1
315x1 PR!
225x2x3

Narrow Grip High Row
125x10
145x2x10

Facepull
85x3x12

Purple Band Pushdown
5x20, 100 reps

Just went and did work. Set another good PR with 315. Those pushdowns gave me a fantastic pump. It blew. Gotta keep chopping wood. Not in the Chris Hanson way either.

05-07 Re Lower

Box Squat w/green bands
95x3
135x3
185x3
225x3
255x3
275x2

Dead w/green band
135x3
135x3
185x3
185x3
135x10

Back Extension w/mini band
3x8

Pull Through
80x8
90x2x8

Standing Cable Abs
100x5x20

I wanted to do two more sets of box squats but I had to dump the third rep with 275. I knew I wasn't going to get it before I even got down to the box. My pulls were set up poorly. There as no tension at the bottom but at about mid shin the tension got ridiculous.

05-06 RE Bench

Speed Bench
95x8x3
DB Bench
70x5
75x2x5
80x2x5
DB Row
100x2x10

I called it a day there. I planned on doing more but after my last set of rows I sat on a bench for about 10 minutes just spacing out trying to catch my breathe. See ya later.

05-02 ME Bench

Bench
135x5x2
3 board
185x3
225x2
255x1
275x1
295x1
315x0
315x1 PR!

BB Tricep extensions
65x12
75x12x2

Facepulls
100x10x3

Purple Band Pushdowns
3x15

Low numbers=one group. Also I had a phenomenal night with my highest bench of any kind. Also I think I finally learned how to take a handoff and I can get it with my arms locked and my shoulders tight. I have been ordered to remove 3 board work from my training for a while as i need to work on my low end strentgh. So I figure I will go on a three week rotation of 2 board, 1 board, and full rom over the next 6 weeks. What Vincent Dizenzo says goes. This is also the start of my training cycle that I still need to write up for the meat in September. I should probably work on that. And also go to bed. Skwaats tomorrow.

04-25 ME Bench

Bench
135x5
135x5
155x5
155x5
185x3
195x3
225x3
245x0
245x0
245x1
255x0
185x3

4 Board Press
225x5

DBRow
105x10x3

Purple Band Pushdowns
3x15

Went full ROM on bench. I wanted to just work on my form but I was told no dice, lift more and get stronger. An OK night overall.

Sam Baker's Truck