W2 50/20 Press

November 1, 2025

W2 50/20 press.  

50/20 AD Press 75k x 42r - was 36 last week

Sup Pulldowns 70k x 4 x 10r

EDT Superset 10:00, 4 reppers

Poliquin Pushdowns 80 x 32r

Nautilus Curl 100 x 32r

https://www.instagram.com/p/DQiDIk-ktgK/?igsh=Z2NtNmtodTNweHZ5

W2 50/20 Squat

October 31, 2025

Week 2 50/20. Work and life were busy again this week. I'll get my 3rd session tomorrow before GWAR!!! In the evening with the  Wild Gorillaman. I'm guessing a few of us greys will be there. 

50/20 SSB Box Squat - nope. Too risky with an upset tummy-tum. Went to belt squats. 

50/20 Hip Belt Squat 190 x 56r - got the heart pumping

EDT Superset - 10:00

GHR x 24r - dang these are tough!

Standing Cable Crunch 55k x 25r

https://www.instagram.com/p/DQfqS2mD7DP/?igsh=MW00cmhxc2RlOGxybw==

W2 50/20 CG Bench

October 27, 2025

Week 2. Lunch hour

50/20 CG Bench 100.5k x 46r (41r last week)

T-Bar Row 105 x 3 x 8r

EDT Superset - 10:00 4 reppers
Lying DB Ext 42.5e x 32r
Seated DB Hammer Curl 42.5e x 32r

https://www.instagram.com/p/DQUvN3mElyc/?igsh=N3pvMm1ua2s0bHQ=

W1 50/20 Dead’s

October 24, 2025

Week 1. Hopefully I'm not too buggered for sitting around reffing King Kong tomorrow. 

Deadlift 50/20 405 x 39r - triples on ~1:30

EDT Superset 10:00, 5's

Sissy Squat x 30r - got deeper as my knees warmed

Kneeling Cable Crunch 75 x 30r - add weight or reps next time

https://www.instagram.com/p/DQNrjQ5j3gI/?igsh=Mjg3eTgyam9jOWNv

W1 50/20 Press

October 21, 2025

W1 50/20 press. Glutes and triceps are feeling this weekends sessions yet. Had to drop and re-rack the press twice. Had to drop the curl weight by a couple of pins too, to be able to hit my reps . Fatigue is real training like this. Definitely not used to it. 

50/20 AD Press 75k x 32r - shortened rests are really sapping my strength. More opportunities to grow!

Sup Pulldowns 75k x 4 x 10r

EDT Superset 10:00, 5 reppers

Poliquin Pushdowns 75 x 7 x 5r

Nautilus Curl 120 x 4 x 5r, 110 x 5, 100 x 2 x 5r

https://www.instagram.com/p/DQF9tleDxIJ/?igsh=MW91OGYzYXZtbHZ2Mw==

W1 50/20 Squat

October 19, 2025

Week 1 50/20

50/20 SSB Box Squat 166.5k x 33r - sweaty!

EDT Superset - 10:00

GHR x 22r - very tough with the new bench

Band Crunch x 50r - too easy. I'll use the cable next time

https://www.instagram.com/p/DQAtooMj0j5/?igsh=djVxbTFkMmZtYTd0

50/20 CG Bench

October 18, 2025

Going to run some 50/20 and EDT stuff. Should be good for an aging guy. Also started rucking a few days ago.

50/20 CG Bench 110.5k x 41r

T-Bar Row 105 x 4 x 6r

Tricep/Curl EDT Superset - 10:00 5 reppers
Lying DB Ext 40e x 45r
Seated DB Hammer Curl 40e x 45r

https://www.instagram.com/p/DP-DSb7D9vv/?igsh=ejhzb3JyNDh2bDFn

W7 Press

October 14, 2025

Week 7. First day with the new bench. Getting used to proper "IPF" height again as my old one that I made the fat pad on sat high. Also, this bench is pretty heavy for wheeling around. 

Press 86k x 5/3/3/3/3

Bench Press 110.5k x 4 x 5r - Hepburn progression adding a rep to each set, each week (4x10r at 8 weeks). 

CS Seated Row 255 x 3 x 8r

Poliquin Extensions 70 x 12/12/9

https://www.instagram.com/p/DPz8Pq5CUG6/?igsh=Y3dvNHV6NjZtanh1

W5 Dead’s

October 10, 2025

Week 5

Hip Belt Squat 215 x 3 x 8r

Paused Dead's 450 x 5 x 3r

One Arm High Row 165 x 3 x 8r

Cable Hammer Curl 30e x 3 x 10r

https://www.instagram.com/p/DPpPgrhEnO3/?igsh=MW4ybjl0ZmxtaXh2Zw==

W7 Bench

October 6, 2025

Week 7. Wrist still ouchy. 

BB Press 101k x 3 x 1r

CG Bench 119.5 x 3 x 5r (SS last 2 sets. I felt a little wonky)

T-Bar Row 105 x 3 x 5r - only 3 sets. Back a tad pooped from yesterday. 

Tricep Pushdowns w/ Spongy Grips 55 x 12/10/8

Nautilus Curl 140 x 6, 130 x 7, 120 x 8

https://www.instagram.com/p/DPfXTNPkbtE/?igsh=MThxOGxpbWYwOGluNQ==