Commanding My Body

[Commander]

* Biceps still sore from two days ago and triceps sore from yesterday. Feels nice, haven't had sore arms in a long time.

Thursday - Legs

Squat Chains (+50)
230, 240, 250, 262.5, 275x3
242.5x8 extended set, pauses at top when necessary (but no reracks today)
242.5x8
242.5x6
187.5x6, 2 sets - last rep paused on the hole on these sets, slow negative as well
187.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed in the bottom ROM
127.5x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest

Vertical Jump - full reset
4 sets of 3

superset with Glute Ham Curl, BWX10

[Commander]

* Can't believe it, arms still sore, biceps from 3 days ago and triceps from 2.

Friday - Back

Front Lever - at the end of each set, I finish with an isometric hold for about 3 seconds
4 reps x 2 set
3 reps x 2 sets
1 hold x 6 seconds

(superset with band rear delt work)

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets

T-Bar - all reps squeezed at the top
142.5x8, 4 sets

(superset with Pushups)

Deadstart Ring Row
BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
BWx1 - 10 second isometric hold

T-Bar
142.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top

[Commander]

Sunday - OH Press

OH Press (clean to start each set)
120 (+10 each set) 200x3
180x7 - cluster set (as are next 2)
180x6
180x5
140x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets (as are next 2)
140x5, 4, 3, 2, 1
140x5, 4, 3, 2, 1
90 x 5 second hold, 5 reps, 4 second hold, 4 reps, 3 second hold, 3 reps, 2 second hold, 2 reps, 1 second hold, 1 reps

Bench Press - 30 seconds rest
120x15
120x15 - 1 board
120x15 - 2 board
100x10

DB Lateral - 30 seconds rest
8x15, 3 sets

[Commander]

Monday - Deadlift

* In the middle of a head cold and I feel like crap, but the deadlift was just flying up. I almost felt like I would fall over backwards I was finishing so strong.

Deadlift
353.5x5, 9 sets
353.5x8

Superset with

Leg Extension
75x10, 7 sets

Vertical Jump
3 sets of 3

Biceps - 30 seconds rest between sets

DB Hammer - hold peak contraction
22x10, 3 sets

DB Incline - 3 second negative
12x8, 3 sets

Barbell Curl - slow negative
45x8, 3 sets

[Commander]

Tuesday - Bench

* Rear delt work between sets

Pin Press
180, 190, 200, 210, 220, 230, 240x3
216.5x8 - cluster set (10 second rest between singles, 90% of max 3 rep set)
216.5x7 - cluster set
216.5x6 - cluster set
147.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set)
2 more rounds with 146

Full Bench Press - (40% of max 3 rep set)
100x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
1 more round with 100

Triceps - 30 seconds rest

Rope Pushdown
35x10, 3 sets

superset with

OH Extension (on suspension trainer)
BWx8, 3 sets

Close Grip Pushups
2 sets to failure (17, 12)

[Commander]

Wednesday Off - recover, cold kicking my butt

Thursday - Legs, feeling better from my cold, think it is on the way out

Squat Chains (+50)
240, 250, 260, 270, 277.5x3
243.5x8 extended set, pauses at top when necessary (but no reracks today)
243.5x8
243.5x6
188.5x6, 2 sets - last rep paused on the hole on these sets, slow negative as well
188.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed in the bottom ROM
130x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest

Vertical Jump - full reset
4 sets of 3

superset with Glute Ham Curl, BWX10, 3 sets

[Commander]

Friday - Back

* Did some band pullaparts in between sets for upperback/rear delts

Front Lever - at the end of each set, I finish with an isometric hold for about 3 seconds
4 reps x 2 set
3 reps x 2 sets
1 hold x 6 seconds

Deadstart Ring Row
BWx6, 4 sets

Barbell Row
90x8, 4 sets - controlled
140x8 (more explosive) drop set 90x8

Deadstart Ring Row
BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
BWx1 - 10 second isometric hold

Feet Supported Ring Row
BWx6, 4 sets

Pulldowns
85x12, 10, 10, 10

* Doing an honest assessment of my physique, I feel my lats over power my upperback. Did the barbell rows pulling to my chest to try and hit the upperback well, but it was boring as heck. I will have to find a way to make hitting my upperback more exciting.

[Commander]

Saturday - Chest

Bench Press
170, 180, 190, 200, 210, 220, 230, 240, 245x3
220x8 - cluster set (90% of 3 rep set)
220x7 - cluster set
220x6 - cluster set
145x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set)
1 more round with 145

100x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest (40% of max 3 rep set)
1 more round with 100

Pushups - ladder on smith machine, go to failure, than raise bar to make it easier, repeat two more times

Sunday

Arms - 3 bicep/tricep supersets with 3 to 4 sets each and 2 to 3 drops each time, 30 seconds max rest. Massive pump, actually felt like a bodybuilder, lol.

[Commander]

Monday - Abs

Ab Wheel rollouts superset with Crunches, 3 sets

Tuesday - Deadlift

Deadlift
356x5, 9 sets
356x8

Superset with

Leg Extension
76x10, 7 sets

Biceps - 30 seconds rest between sets

DB Hammer - hold peak contraction
22x11, 11, 10

DB Incline - 3 second negative
12x8, 9, 8

Barbell Curl - slow negative
45x8, 2 sets

[Commander]

Thursday - OH Press

OH Press (clean to start each set)
140 (+10 each set) 190x3
202.5x3
181x7 - cluster set (as are next 2)
181x6
181x5
141x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets (as are next two sets)
141x4, 4, 3, 3, 2, 2, 1, 1
141x5, 4, 3, 2, 1
92.5 x 5 second hold, 5 reps, 4 second hold, 4 reps, 3 second hold, 3 reps, 2 second hold, 2 reps, 1 second hold, 1 reps

Hang Snatch 5 reps followed by High Pull 3 reps (same weight, not putting bar down)
92.5, 5 sets

superset with

Pushups
5 sets until failure using various isometric holds and regular reps

* If I want to look like a bodybuilder I need more upper back mass. I remember my upperback looked better when I was doing hang snatches a lot. Figured after OH press would be a great day to incorporate some hang snatch work. High pulls were just a bonus for some more trap/delt stimulation.