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ME BENCH: Felt energized the second I woke up..

Reverse Band Bench: Light bands choked around the top of the cage.

225 x 10
225 x 10
275 x 5
315 x 5
365 x 3
405 x 2
435 x 1
455 x 1
365 x 6 DROP
365 x 5 DROP

- I haven't done these in a very long time. I really like it because it allows you to really focus on form with the first 5 sets (lat recruitment, breathing, ect), and helps you mentally by using extremely heavy poundages so when you eventually go back to regular flat bench, 405 lbs doesn't look like shit on the bar..

Reverse Band JM Press:

185 x 5
225 x 5
245 x 5

This exercise still really feels like I'm grinding my elbow joint. My outlook has always been to do a Max Effort Bench variation followed by a Max Effort Triceps press for sets of 3-5 reps.

I've been rotating every other week with my Max Effort Triceps Press of 4 board and Rev. Band JM Presses. The 4 board is my absolute favorite bar none. So for the next however long I've decided on rotating 4 board presses with my medium grip, and 3 board presses with a close grip. I thought about pin presses, but I don't think they'd be good with sets of 5 reps. I still might try occasionally pin pressing IF I'm already in the cage, which is the case only for floor and reverse band benching. On my other bench day, I always prefer an extension for sets of 10-12..

Pendlay Rows: 285 x 3 x 8 (+10 lb PR!) Gonna stick with the 285 lbs now until I feel I need another increase..

Hammer Strength Overheads: 250 x 2 x 10, 1 x 8

Face Pulls: 2 x 10 with the stack plus another 10 lb DB. Nothing special, super form..

Barbell Curls [125 x 3 x 10] ss w/ Banded Pressdowns [2 x 20]

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What are -Pendaly Rows and Face Pulls ?

Your bench is fucken strong man, keep it up.

Aka JS Rows. It's the same concept as a deadlift. Each rep starts with the barbell on the floor. Keeping your torso static, and without lifting your body up, you dynamically pull the bar into your upper abs area. What makes these hard is that there is zero cheating, unlike something like Yates rows, which I could easily do 345 +... So Pendlay rows has you LOW to the ground, keeping your upper body parallel to the floor, and deloading the weight fully on the deck..

Great posterior deltoid/traps exercise. I use a thick rope (the kind people use for triceps pressdowns). You set the pulley to just below eye level and try to pull the rope directly into your face while flairing out your elbows. Your palms are facing down while doing this whole movement, which will further enable you to keep your elbows completely outboard. I'll do a fast contraction into my face, then an elongated negative...

I'm currently at 405 x 1... Pretty soon I'm going to have to buy a benching shirt because it's better safe than sorry. Anything at or over 405 deserves a bench shirt hands down... For safety sake.

ME SQUAT/DEADLIFT: (Tuesday's workout)

A2G Front Squats:

135 x 5
185 x 5
225 x 3
275 x 2
315 x 1
345 x 1 (+10)
275 x 3 DROP (bar slipped)

- I don't really care for this exercise. I don't feel that it helps me with the rest of my squatting, so I'm gonna dump it for a while. So for this day, I'm thinking about doing platform deadlifts as me ME, then adding in some heavy leg pressing for some extra work and hypertrophy.

Goodmornings:

225 x 3
275 x 3
315 x 3

- Didn't feel comfortable today with these. I was thinking too much about how I dislike front squats, and my mind drifted away from attempting a new PR of 345 lbs x 3 GM's.

Pullthroughs [190 x 3 x 12] ss w/ Weighted Hypers [45 x 2 x 10]

Banded Abs Pulldowns: 3 x 20

Leg Press: 540 x 2 x 10

- Leg press wasn't the one with the sled you could stack a baby grand piano on. It had seperate platforms for each leg. 12 plates total for some extra leg work since IMO my legs haven't really been worked at all, quads especially. On my other days, I'll leave the leg pressing obviously out.

Damn, all this talk about everyone doing my favorite DFHT makes me want to hope on the hypertrophy train!

Maybe a heavy few weeks of DFHT, deload, then continue with my strength training with an extra 5 lbs of muscle added on my frame..

Hmmm..

giver hell

Yeah, I wouldn't change a ton from what I'm currently doing, which is GOOD. Of course DE days would become RE days, and my ME days would become 5 x 5 or a 1-5 rep max with 2 heavy drop sets (which is what I'm currently doing anyways).

We'll see. I doubt I'll really do it, I'm just talking some shit cause I'm bored. If I was to do it, my strength would most certainly suffer a little bit, but my fitness level would increase. So I'd have to give some to get some. Throwing in a month here and there of hypertrophy would most likely pay some great dividends later down the road with my powerlifting since it'll increase my work capacity and muscle mass. Maybe twice a year or something, which'll force me to deload before reverting back to strength orientated training via DE days and lowered volume/higher intensity..

But, just for shits and giggles, it would probably look like this:

MONDAY: OFF

TUESDAY: ME LOWER
1./// Olympic Squats: 1 x 5 (5 total sets, working up to a 5 RM)
2./// Goodmornings: 3 x 5 (same weight)
3./// Pullthroughs: 3 x 12
4./// Leg Press: 3-4 x 10-12
5./// Banded Abs Pulldowns: 5 x 10
6./// Calves: 12 DC style (fast contraction, 5 sec. negative, 12 second stretch)

WEDNESDAY: OFF

THURSDAY: RE UPPER
1./// Incline Barbell Bench: 3-4 x 8-10 (same weight)
2./// Pendlay Rows: 5 x 5 (same weight)
3./// Decline DB Press: 3 x 10-12
4./// Shrugs/High Pulls/Hanging Cleans: 3 x 8-10 (picking one )
5./// Rear Laterals/Face Pulls: 3 x 10 (one or the other)
6./// Triceps Extension: 3 x 10-12 (various)
7./// Biceps Curls: 3 x 10-12 (various)

FRIDAY: RE LOWER
1./// Wide Parallel Squats: 5 x 5 or 3 x 10 (same weight)
2./// Deadlifts: 5 RM or 3 x 5 (various, same weight)
3./// Leg Extensions ss w/ Leg Curls: 2 x 12-20
4./// Pullthroughs: 3 x 12 ss w/ Weighted Hypers: 2 x 10
5./// Banded Abs Pulldowns: 3 x 20
6./// Calves: DC Style

SATURDAY: OFF

SUNDAY: ME UPPER
1./// Flat Barbell Bench Press: 5 x 5, 1-3 RM w/ 2 drop sets (heavy)
2./// 4 Board Press: 345-365 x reps
3./// Standing Military Press (5 x 5) or Seated DB Press: 3 x 10
4./// Weighted Dips: 3 x 8-10
5./// Weighted Pullups: 2 x failure, Pulldowns (wide): 3 x 10
6./// Triceps Extensions: 3 x 12
7./// Barbell Curls: 3 x 10

DISCLAIMER: I'm not going to do it..

That's death calling your name I like it!

LOL, look at all my lower days. That's what I've been doing! It's pretty easy now.

LOL I've never actually noticed that they were done in supersets. I need to start paying more attention to the journals around here.