Seth Moceri

Happy valentines to my beautiful lady. You mean so much to me words can’t even describe it. These last few months have been really tough on us and we are trying to stay positive about our situation. I just know that with you in my life we’ll get through this together. Because you’re strong, smart, and determined to do what you have to do even if you have to sacrifice some things. I admire you so much, and I just don’t want to let you or our son down. Love you. 💌

Man my back was cooked with just warming up with 385lb was still surprised about the triple with 425lb. Should’ve completely stopped and gone home after that warm up but I thought I could’ve pushed through it but just couldn’t 😭. And then I skipped the bench on Monday and then did my 245lb for 4 today and felt amazing. Anyways 5 weeks out onto my last week of this block let’s finish it with a bang 😎.

Week 3:
Day 1
Squat
* 1x4 85% of 1RM(425x3), 1x4 10-15% off of top set (385x3) CNS was fried and lower back was cooked
Pause squats
* 1x4 RPE 8 (335)
Bench press (skipped)
* 1x4 85% of 1RM, 3x4 10-15% of top set
Larsen press (skipped)
* 4x4 RPE 8
DB RDLs (skipped)
* 4x10 RPE 8
Lower back extensions (skipped)
* 3x8-10, 1x15-20

Day 2
Tempo bench press (2-3 count pause)
* 3x4 RPE 8 (235,235,235)
Floor press
* 4x4 RPE 8 (245,235,235,225)
Tricep dips
* 4x8 (25,35,35,25)
Barbell rows
* 4x6 (205,225,225,245)
Lat pull downs wide grip
* 4x8 (130)

Day 3
Front squat/ssb
* 3x4 RPE 8 (330,340,340)
Deadlift
* 1x3 87.5% 1RM (480), 3x3 10-15% (435,425,415) off of top set
Walking lunges KB front rack
* 4x10 each (55,55,55,55)
Barbell hip thrust
* 4x8 (skipped)
Adductor machine
* 4x10 (skipped)
Back extensions
* 4x15-20 (skipped)

Day 4
Bench press (skipped)
* 1x4 85% of 1RM (245), 3x4 10-15% of top set (225,225,225)
Machine OHP
* 4x6 RPE 8
Incline smith machine
* 3x6
Cable rows
* 4x8
OH tricep extensions
* 4x10-12
Reverse pec deck
* 4x10-12