August 29, 2025
Week 1 AB GW2 squat progression.
SSB Squat 168k x 4 x 3r
GHR BW x 3 x 8r
One Arm Pulldowns 60e x 3 x 10r - went with these to leave my gimpy shoulder alone for a bit. These build up good.
Lying Cable Curl 80 x 10/8/6 - pumped!
https://www.instagram.com/p/DN9N8X3EmlX/?igsh=Njl3OWhjejhzd2lm
Friday, August 29, 2025
Wednesday, August 27, 2025
Shoulder Rehab
August 27, 2025
Shoulder has been very tweaked since last Thursday. Felt much better today but still treating it gingerly. 85-90% of my working weights. Same sets and reps. Cut the bench.
Shaf Shoulder
TWS Shoulder
BB Press 70k x 5 x 3r
T-Bar Row 100 x 4 x 5r
Angle Grip Pushdowns 85 x 3 x 8r
Shoulder has been very tweaked since last Thursday. Felt much better today but still treating it gingerly. 85-90% of my working weights. Same sets and reps. Cut the bench.
Shaf Shoulder
TWS Shoulder
BB Press 70k x 5 x 3r
T-Bar Row 100 x 4 x 5r
Angle Grip Pushdowns 85 x 3 x 8r
Saturday, August 23, 2025
W3 Press
August 23, 2025
Week 3. Had various appointments and such keeping me from my regular sessions.
Press 78k x 5 x 5r
Bench Press 123k x 5/5/4
CS Seated Row 220 x 3 x 8r
Run about for a couple of hours then:
Poliquin Extensions 90 x 3 x 8r
Laying Cable Curl 75 x 10/8/8 - moved up a pin hole after the first set
Tuesday, August 19, 2025
W3 Bench
August 19, 2025
Week 3. Extra press plus bench day.
BB Press 97k x 3 x 1r
CG Bench Press 122k x 5 x 3r
T-Bar Row 120 x 4 x 5r - dropped the reps to work back up again
Angle Grip Pushdowns 105 x 10/8/8
Week 3. Extra press plus bench day.
BB Press 97k x 3 x 1r
CG Bench Press 122k x 5 x 3r
T-Bar Row 120 x 4 x 5r - dropped the reps to work back up again
Angle Grip Pushdowns 105 x 10/8/8
Friday, August 15, 2025
W2 Press
August 15, 2025
Week 2
BB Press 75k x 5 x 5r
Reg (ring on ring) Bench Press 122k x 3 x 5r - I'll just add 1kg a week until I can't.
Seated CS Row (feet back) 210 x 3 x 8r - bigger jump next time
Poliquin Tricep Pushdowns 85 x 12/10/10
Laying Cable Curl 70 x 12/10/8 - something different. Good pump!
Thursday, August 14, 2025
W2 Squat
August 14, 2025
Week 2. Going without the box for a bit again. Probably back to an Andy Baker old guy type routine again too.
SSB Squat 156k x 3 x 3r - getting the feel of it again
GHR x 2 x 10r
Tuesday, August 12, 2025
W2 Bench
August 12, 2025
Week 2. Extra press plus bench day.
BB Press 73.5k x 5 x 3r
CG Bench Press 117.5k x 6 x 4r
T-Bar Row 120 x 2 x 7r - good enough. Do a primer set in the future
Angle Grip Pushdowns 100 x 10/9/9
Week 2. Extra press plus bench day.
BB Press 73.5k x 5 x 3r
CG Bench Press 117.5k x 6 x 4r
T-Bar Row 120 x 2 x 7r - good enough. Do a primer set in the future
Angle Grip Pushdowns 100 x 10/9/9
Saturday, August 9, 2025
W1 Press
August 9, 2025
Week 1. Figured I'd better get this out of the way before donating blood at noon.
BB Press 73k x 5 x 5r
Reg (ring on ring) Bench Press 121k x 3 x 5r - first time benching "wide" in ages. Feels weird now. Probably stronger close grip at the moment.
Seated CS Row (feet back) 200 x 3 x 8r
Poliquin Tricep Pushdowns 80 x 12/10/7
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Thursday, August 7, 2025
W1 Dead’s
August 7, 2025
Week 1 dead's.
Hip Belt Squat 195 x 5 x 5r
Paused Dead's 395 x 5 x 3r
Med. Sup. Pulldowns 65k x 3 x 10r
Alt Seated DB Curl 47.5e x 8/7/6
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Wednesday, August 6, 2025
W1 Bench
August 5, 2025
Week 1. Another trip through. Really tired. Need to get eating right again. Not consistent or even close to a good macro split.
BB Press 94.5k x 3 x 1r
CG Bench Press 113k x 5 x 5r
T-Bar Row 120 x 7/7/6
Angle Grip Pushdowns 100 x 9/7/6 - triceps are cooked
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