W5D2 Press

December 22, 2022

W5D2 at TSE. Did the incline pressing paused and snappy. Wasn't sure what a working weight would be at this piece and didn't have safeties so I didn't want to push it.

Incline BB Press 225 x 10 x 1r

CG 2Brd Bench 100k x 3 x 10r

Cable Low Row 230 x 4 x 8r

Rack Run Hammer Curl 30/35/35/40e x 5r, 50/40/30e x 5r

RT Picks 98.5 x 3 x 10r
Pony Pinch x 3 x 10r

W2 Squat

December 20, 2022

Week 2 of getting acclimated to some higher reps. Lunch hour. -40' weather is making the knees feel a little creaky.

SSB Squat 121/131/141k x 10r

Lying Leg Curl 50 x 3 x 15r

Sissy Squat x 3 x 15r

Between Sets:
RT 98.5 x 3 x 10r
TTK 8.5 x 3 x 10r

W5D1 Press r1

December 19, 2022

W5D1. Concocting a gift from Nergal as I exercise in sweatpants…

Seated BB Press 71.5k x 5 x 5r

DB Bench 100e x 4 x 5r

PJR Pullover 100 x 9/8

Upright Row (pinkies to rings) 40k x 3 x 8r

BB Curl (strictish) 40/45/50k x 5r, 55k x 4/5r

Between sets:
RT Picks 98.5 x 3 x 10r
TTK 8.5 x 3 x 10r

Rereading Laine's training advice again for the RT. I think I'll keep chipping with the 3x10 until I get good and comfortable again then start working up with low reps to a max single set of 10+ adding weight once I beat 20 reps. Resetting each rep as well.

W5D1 Press

December 19, 2022

W5D1. Concocting a gift from Nergal as I exercise in sweatpants…

Seated BB Press 71.5k x 5 x 5r

DB Bench 100e x 4 x 5r

PJR Pullover 100 x 9/8

Upright Row (pinkies to rings) 40k x 3 x 8r

BB Curl (strictish) 40/45/50k x 5r, 55k x 4, 50k x 5r

Between sets:
RT Picks 98.5 x 3 x 10r
TTK 8.5 x 3 x 10r

Rereading Laine's training advice again for the RT. I think I'll keep chipping with the 3x10 until I get good and comfortable again then start working up with low reps to a max single set of 10+ adding weight once I beat 20 reps. Resetting each rep as well.

W3 Dead’s

December 16, 2022

Week 3. TSE. Also donated blood last night. Not sure if that affects anything today. The fried fish and chips may be doing something though…

Lifting directly under a radiant heater really sucks too IMO.

Deadlift 465 x 8 x 3r

Speed Pulls 300 x 12 x 1r

Hoist Machine Leg Curl - a few sets. Really uncomfortable

Some kind of curl machine for a few myo sets. I like my nautilus.

Two hours of bowling.

W4D2 Press

December 13, 2022

W4D2. Lunchtime

Seated BB Speed Press EMOM 57.5k x 10 x 3r

CG 2Brd Bench 100k x 10/10/8 - felt heavy today for some reason…

Fixed Elbow Pull-downs 175 x 3 x 15r

Nautilus Curl 150 x 5 x 5r

Between Sets:
RT Picks 96 x 3 x 10r
TTK 7.5 x 3 x 10r

W1 Squat

December 12, 2022

Week 1. Changing my squat up a bit since I've been running Jobe for well over a year. A nice basic hypertrophy for a bit. Wore squat shoes and went deep. Let's move the capacity up! Going to also Snook my RT again as it's been years. Learning to start nice and light and let the volume work.

Holy crap I'm not accustomed to reps over 5 anymore on the squat!

Seated Hip Circle x 4 x 25r

SSB Squat 121k x 3 x 10r

Lying Leg Curl 50 x 2 x 15r

Sissy Squat x 2 x 15r

Between Sets:
RT 96 x 3x10r

TTK 7.5 x 3 x 10r

W4D1 Press Futzing

December 8, 2022

Worked out at The Strength Edge. Futzing. First time doing a session in a public gym in probably 15 years.

Shoulder machine felt great! Really hit my delts. DB bench was on a Rogue bench. Way lower, narrower, and more slippery than mine.

Magnum - Biangular Shoulder Press
150/162.5/175/187.5/200 x 5r

DB Bench 100e x 3 x 5r

PJR Pullover 80 x 20/13

Cable Low Row 230 x 4 x 8r

W3D2 Press

December 1, 2022

W3D2 noon session

Seated BB Press 85k x 10 x 1r

CG 2Brd Bench 100k x 10/10/9

Fixed Elbow Pull-downs 175 x 3 x 15r

Nautilus Curl 150 x 5 x 5r

W2 Dead’s

November 30, 2022

Week 2. Trimmed it up a bit. Was getting dizzy spells and getting a bit of a sore throat.

Hip Circle x 4 x 25r

Deadlift DOH 325 x 6 x 5r

Snatch Grip from Blocks 225 x 2 x 15r

Stiff Legged Dead's 325 x 6r

DB Row Fat Gripz 100e x 3 x 5r

W3D1

November 28, 2022

W3D1. Slow and controlled.

Seated BB Press 68k x 5 x 5r

DB Bench 90e x 8/8/8/8/10

PJR Pullover 80 x 19/12

EZ Upright Row 35k x 3 x 12r

W6 Squat

November 24, 2022

Week 6. Lunchtime quickie.

Seated Hip Circle x 4 x 25r

SSB Box Squat 218k x 2/2/1/1

Enough. Not a lot of zazz today. Thinking I may need a reset soon.

W2D2 Press

November 22, 2022

W2D2. Worked up to a good single with a full ROM CG bench to test how it felt on my shoulder. Went swimmingly.

And holy crap my lats are pumped!

Seated BB Speed Press 55k x 10 x 3r

Close Grip Bench to 136k x 1

DB Laterals 30e x 3 x 10r

CG Fixed Elbow Pull-down MYO 175 x 3 x 15r

Nautilus Curl 130/140/150/150/150 x 5r

W1 Dead’s

November 21, 2022

Week 1. Menthol, capsaicin, and deadlifts. Tweaked myself deep along the spine with the last neck extensions. Upper back and into my neck. Best back off a bit.

Hip Circle x 4 x 20r

Deadlift 435 x 8 x 3r

Speed Pulls 275 x 12 x 1r

Stiff Legged Dead's 315 x 3 x 6r

DB Row no Strap 100e x 10/10/35

Skipped the curls. Biceps are pretty tight.

W2D1 Press

November 17, 2022

Week 2, day 1. Lunch hour expediency

Seated BB Press 66k x 5 x 5r

DB Bench 90e x 4 x 8r

PJR Pullover 80 x 17/12

BB Row 121k x 4 x 8r

W5 Squat

November 16, 2022

Week 5. Looking back through my log it seems I haven't really done power bar squats since July 2021. I should do a cycle or two again after this.

Dropped the box back down to 14-3/4" and 1-3/4" foam.

Switching up my assistance stuff on opposite sessions. Holy crap I suck at leg curls at the moment! Definitely need these in the regular. Holy crap on the quads too!

Seated Hip Circle x 4 x 25r

SSB Box Squat 171.5k x 6 x 5r

Leg Curl MYO 75 x 3 x 10r

Leg Ext MYO 100 x 20r, 125 x 2 x 20r

Neck Flex w/ 25# x 2 x 25r
Next Ext w/harness 25# x 2 x 20r

W1D2 Press

November 14, 2022

W1D2. Feeling a little beat up by virtue of being stagnant over the 3 day weekend.

Seated BB Press 82.5k x 10 x 1r

Close Grip 2 Board Bench 100k x 10/8/6

DB Laterals 30e x 3 x 8r

Lying CS Row MYO 90 x 3 x 12r

Nautilus Curl MYO 130 x 3 x 12r

First and last press set shown.

W8 Dead’s

November 10, 2022

Week 8. Noon session so good enough.

Hip Circle x 4 x 25r

Deadlift 405 x 6 x 5r

Neck 25# x 2 x 15r

W1D1 - Press

November 9, 2022

Week 1 of a new program.

Seated BB Press 64k x 5 x 5r

DB Bench 90e x 3 x 8r

PJR Pullover 80 x 17/12

Seated DB Rear Delt Raise 15e x 3 x 15r

BB Curl MYO 40k x 2 x 15r

W4 Squat


November 7, 2022

Week 4. Starting to come down with something. Also stoked the new garage construction is starting this week. That much closer to having my new location!

After the first couple of squat work sets I raised the box to where it was for the last couple of cycles. With the lower box and heavier weight it was asking too much of me. Pondering a conjugate style of programming for the next run.

Seated Hip Circle x 4 x 25r

SSB Box Squat 206.5k x 8 x 2r

GHR 25# on Chest x 3 x 6r

Sissy Squat 3 x 15r

March w/270# x 1:00

Neck each Direction w/ 25# x 2 x 15r

W9 D2 Press

November 3, 2022

Week 9, Day 2. Lunchtime quickie. Last week with the pin presses. Next week I'll start with my 2x a week seated shoulder pressing. Hit a true 3RM with my pin press. Also those PJR pullovers from Monday are still ouching my triceps.

High Incline Barbell Pin Press (Eye Level P-17) 100k x 3/1/1/1

Ring Row MYO x 4 x 20r

W7 Dead’s

November 1, 2022

Week 7. 0:12 hold with 405. Okay for being sick.

Hip Circle x 4 x 20r

Deadlift 515 x 6 x 2r

Speed Pulls 340 x 10 x 1r

Stiff Legged Dead's 315 x 3 x 6r

Recorded 405, 455, 515 first and last sets

Indoors Press

October 31, 2022

Well the snow is here so I'm in the basement. Today I tested where to calculate my training max to start.

Still "sickish" so I left out my neck since my throats bugging me already and no rows as I'll be deadlifting tomorrow.

Seated Press 86k x 2, 73k x 5 x 3r

DB Bench 90e x 3 x 8r

PJR Pullover 80 x 15/10

BB Curl MYO 35k x 3 x 18r

W3 Squat

October 27, 2022

Week 3. Got my flu shot and new COVID shot yesterday at lunch. Feeling a little oogy and tired but not too bad. Flu shot site is a tad sore.

Seated Hip Circle x 4 x 20r

SSB Box Squat 159k x 6 x 5r

GHR BW 2 x 15r

Sissy Squat 2 x 15r

March w/250# x 2:15

Neck each Direction w/ 20# x 2 x 20r

W8 D2 Press

October 25, 2022

Week 8, Day 2. Still feeling the PJR pullovers from last Friday.

High Incline Barbell Pin Press (Eye Level P-17) 85k x 6 x 5r - first and last recorded. Sloppy last set

Close Grip 2 Board Bench 80k x 15/14

DB Laterals 30e x 5 x 8r

Lying CS Row MYO 70 x 3 x 16r

Nautilus Curl MYO 130 x 3 x 10r

W6 Dead’s

October 24, 2022

Week 6. First and last set of dead's recorded. Typical deadlift day; dragging my ass all day and still have a good session. A good "punch the clock."

Hip Circle x 4 x 20r

Deadlift 380 x 6 x 5r

Snatch Grip Pulls from Blocks 245 x 2 x 15r

Stiff Legged Dead's 305 x 3 x 6r

Neck each way 20# x 2 x 15r

Press Catch-up

October 21, 2022

The rest of the story. First time trying these PJR pullovers. Pretty similar to how I do skullcrushers.

DB Bench 80e x 12/12/12/10

BB Row 140k x 4 x 8r

PJR Pullover 80 x 15/10

W4 Press

October 20, 2022

Week 4. Gassed today. My upper back is right cooked and my whole lower body is feeling worked from yesterday. Just punching the clock. I'll catch up tomorrow inside while it's colder out. 

Never worked up a BTN press before. Not the best day for it but I figured what the hell. 

Strict Press

105 x 5, 130 x 4, 155 x 3, 180 x 2, 210 x 1, 180 x 8r

BTN Press - 135 x 2 x 8r, 155/175 x 1, failed at 185. Good enough. Spot to start. 

Jason Steeves on Instagram: "October 20, 2022 Week 4. Gassed today. My upper back is right cooked and my whole lower body is feeling worked from yesterday. Just punching the clock. I'll catch up tomorrow inside while it's colder out. Never worked up a BTN press before. Not the best day for it but I figured what the hell. Strict Press 105 x 5, 130 x 4, 155 x 3, 180 x 2, 210 x 1, 180 x 8r BTN Press - 135 x 2 x 8r, 155/175 x 1, failed at 185. Good enough. Spot to start." instagram.com

W2 Squat

October 19, 2022

Week 2. The added ROM (2") is adding a lot to the intensity. Maybe should've stuck to my last cycles weights instead of this double progression. Oh well. We'll see how fruitful this run is. 

Happy to note that I think all of my niggles are finally disappearing too. 

Seated Hip Circle x 4 x 15r

SSB Box Squat 195k x 8 x 2r

GHR BW 4 x 12r
 
Sissy Squat 3 x 12r

March w/250# x 2:00 - jelly legs!

Neck f/e/rl/ll w/ 15# x 2 x 20r

Jason Steeves on Instagram: "Week 2. First and last sets recorded. 195k x 8 x 2r. Dropping an extra couple of inches is doing quite a bit. It'll be interesting to see how this double progression works out. Hip circle, box squats, ghr, sissy squat, marching, and neck work." instagram.com

W7 D2 Press

October 17, 2022

Week 7. Pretty stoked. GF is talking to a builder that possibly can get my gym built before winter. My stuff will have a home and not a storage container!

More good news is that my shoulder didn't give me any niggles today. Well, a bit during the raises. Changed my form after watching my first set as well. Driving more up and back with the elbows. 

High Incline Barbell Pin Press (Eye Level P-17) 85k x 5 x 5r

Close Grip 2 Board Bench 70k x 20/20/15

DB Laterals 30e x 4 x 8r

BB Row 140k x 3 x 8r

Nautilus Curl MYO 120 x 4 x 15r

Neck each direction w/plate 10# x 2 x 25r

Jason Steeves on Instagram: "October 17, 2022 Week 7. Pretty stoked. GF is talking to a builder that possibly can get my gym built before winter. My stuff will have a home and not a storage container! More good news is that my shoulder didn't give me any niggles today. Well, a bit during the raises. Changed my form after watching my first set as well. Driving more up and back with the elbows. High Incline Barbell Pin Press (Eye Level P-17) 85k x 5 x 5r Close Grip 2 Board Bench 70k x 20/20/15 DB Laterals 30e x 4 x 8r BB Row 140k x 3 x 8r Nautilus Curl MYO 120 x 4 x 15r Neck each direction w/plate 10# x 2 x 25r" instagram.com

W5 Deads

October 12, 2022

Week 5. Still working at figuring out the belt. Double overhand to a near miss at 455. I'm happy with no zazz and a super spinny bar. Working at muscling through my pulls compared to my typically relying on speed. 

Another issue that my girlfriend brought up about if I lifted at a public gym they probably wouldn't like me taking a platform or rack for a whole workout. I'll need to get this figured out. 

Hip Circle x 4 x 15r

Deadlift 485 x 8 x 2r

Speed Pulls 325 x 10 x 1r

Stiff Legged Dead's 295 x 3 x 6r

First and last set recorded

Jason Steeves on Instagram: "October 12, 2022 Week 5. Still working at figuring out the belt. Double overhand to a near miss at 455. I'm happy with no zazz and a super spinny bar. Working at muscling through my pulls compared to my typically relying on speed. Another issue that my girlfriend brought up about if I lifted at a public gym they probably wouldn't like me taking a platform or rack for a whole workout. I'll need to get this figured out. Hip Circle x 4 x 15r Deadlift 485 x 8 x 2r Speed Pulls 325 x 10 x 1r Stiff Legged Dead's 295 x 3 x 6r First and last set recorded" instagram.com

W3 Press

October 11, 2022

Week 3. Well, did a amrap at 185 for 11 this summer but I'll take this for being over 20# lighter. 

Worked at keeping the lifting plane back with the btn presses after reviewing vid. 

Did that barbell shoulder lift thingy. Could be cleaned up but easy enough. 

Starting some neck work. Light to start so I don't tweak anything while I'm getting the patterns down. 

Hungry

Strict Press

105 x 5, 130 x 4, 155 x 3, 180 x 2, 200 x 1, 180 x 8r

BTN Press - 135 x 3 x 8r

DB Bench 80e x 12/10

BB Row 140k x 5 x 6r

Band Pressdowns MYO x 3 x 40r

BB Curl MYO 35k x 3 x 15r

Neck (flexion, sides, ext) 10# x 2 x 15r

Jason Steeves on Instagram: "October 11, 2022 Week 3. Well, did a amrap at 185 for 11 this summer but I'll take this for being over 20# lighter. Worked at keeping the lifting plane back with the btn presses after reviewing vid. Did that barbell shoulder lift thingy. Could be cleaned up but easy enough. Starting some neck work. Light to start so I don't tweak anything while I'm getting the patterns down. Hungry Strict Press 105 x 5, 130 x 4, 155 x 3, 180 x 2, 200 x 1, 180 x 8r BTN Press - 135 x 3 x 8r DB Bench 80e x 12/10 BB Row 140k x 5 x 6r Band Pressdowns MYO x 3 x 40r BB Curl MYO 35k x 3 x 15r Neck (flexion, sides, ext) 10# x 2 x 15r" instagram.com

W1 Squat

October 7, 2022

Week 1. New cycle. Dropped my box height by two holes so now it's 15-3/4" to the top of the foam. Guessing I squish at least 3/4". Making a significant difference. It'll be interesting going over 500 at this height. 

Seated Hip Circle x 4 x 15r

SSB Box Squat 145k x 6 x 5r

GHR BW 3 x 12r
 
Sissy Squat 3 x 10r

March w/250# x 1:30

https://www.instagram.com/reel/Cjbwz96Kezf/?igshid=YmMyMTA2M2Y=

W6 D2 Press

October 5, 2022

Week 6. Man I cooked my back good with Monday's deadlifting! Holy crap the rows were a lot tougher than they should've been. Decided to try some close grip bench. A little oogy on the shoulder but we'll see. 

High Incline Barbell Pin Press (Eye Level P-17) 80k x 7 x 5r

Close Grip 2 Board Bench 70k x 3 x 15r

Snatch Grip High Pull 70k x 5 x 5r

BB Row 140k x 4 x 6r

Nautilus Curl MYO 100 x 4 x 22r

Jason Steeves on Instagram: "October 5, 2022 Week 6. Man I cooked my back good with Monday's deadlifting! Holy crap the rows were a lot tougher than they should've been. Decided to try some close grip bench. A little oogy on the shoulder but we'll see. High Incline Barbell Pin Press (Eye Level P-17) 80k x 7 x 5r Close Grip 2 Board Bench 70k x 3 x 15r Snatch Grip High Pull 70k x 5 x 5r BB Row 140k x 4 x 6r Nautilus Curl MYO 100 x 4 x 22r" instagram.com

W4 Deads

October 3, 2022

Week 4. Mom called for 30 minutes during my workout. Not optimal. Anyways, I wonder if reps make everyone this sweaty?

Hip Circle x 4 x 15r

Deadlift 350 x 6 x 5r

TnG Deads 270 x 2 x 15r

Stiff Legged Dead's 275/295/295 x 6r

DB Row 140e x 5/5/#

W2 Press

September 29, 2022

Week 2. Lifting in the rain during my lunch hour.

Strict Press
95 x 5, 120 x 4, 140 x 3, 165 x 2, 195 x 1, 165 x 9

BTN Press - 135 x 3 x 7r

Went inside

Snatch Grip High Pull 155 x 5 x 5r

Band Pressdowns MYO x 4 x 37r

BB Curl MYO 30k x 4 x 20r

W8 Squat

September 27, 2022

Week 8. Still sick. First 500# squats as a 50 year old as well. First failed squat in ages. Probably being sick I used my reserves on the 227 reps. 

Hip Circle x 4 x 15r

SSB Box Squat 227k x 3r, 237k x 1, 250k x f

Jason Steeves on Instagram: "September 27, 2022 Week 8. Still sick. First 500# squats as a 50 year old as well. First failed squat in ages. Probably being sick I used my reserves on the 227 reps. Hip Circle x 4 x 15r SSB Box Squat 227k x 3r, 237k x 1, 250k x f" instagram.com

W5 D2 Press

September 26, 2022

Week 5. Still sick. Exhausted. MYO rep match primer set. 

High Incline Barbell Pin Press (Eye Level P-17) 80k x 6 x 5r

Snatch Grip High Pull 70k x 5 x 5r

BB Row 140k x 5 x 5r

Band Pressdowns MYO x 4 x 35r

Nautilus Curl MYO 100 x 4 x 20r

Jason Steeves on Instagram: "September 26, 2022 Week 5. Still sick. Exhausted. MYO rep match primer set. High Incline Barbell Pin Press (Eye Level P-17) 80k x 6 x 5r Snatch Grip High Pull 70k x 5 x 5r BB Row 140k x 5 x 5r Band Pressdowns MYO x 4 x 35r Nautilus Curl MYO 100 x 4 x 20r" instagram.com

W3 Deads

September 22, 2022

Week 3. Quick lunchtime session. Also second day with a cold coming on. Hopefully it's a cold anyways. Snort of ammonia sorted things out.

I'm thinking I'm getting the belt figured out too for pulls. #1 get rid of the gut helps.

Hip Circle x 4 x 15r

Deadlift 460 x 8 x 3r

Speed Pull 295 x 12 x 1r

DB Row 140e x 5/5/10 - forgot sweatbands so grip was beginning to get slick

March 250 x 1:15

W1 Press

September 20, 2022

Week 1. Another Big-15 round

Strict Press
95 x 5, 120 x 4, 140 x 3, 165 x 2, 190 x 1, 165 x 8

BTN Press - 135 x 6 x 5r

Barbell Front Raise 65 x 3 x 10r

Standing French Press 105 x 3 x 10r

BB Curl MYO 65 x 3 x 20r

W1 Press


September 20, 2022

Week 1. Another Big-15 round

Strict Press
95 x 5, 120 x 4, 140 x 3, 165 x 2, 190 x 1, 165 x 8

BTN Press - 135 x 6 x 5r

Barbell Front Raise 65 x 3 x 10r

Standing French Press 105 x 3 x 10r

BB Curl MYO 65 x 3 x 20r

W7 Squat

September 19, 2022

Week 7. Still doing good on the weight loss front. Another couple of pounds and it'll be 25# lost. I'll maintain at that weight for at least a month then do some smaller drops over the winter. Strength seems to be maintaining. 

Seated hip circle glute "wake ups" x 4 x 15r

SSB Box Squat 179k x 6 x 5r

GHR BW x 5 x 10r
 
Sissy Squat 3 x 10r

March w/200# x 2:00

First and last squat set recorded. Last set GHR. First set of sissy squats. Haven't done them in a while so I eased into them a bit. 

https://www.instagram.com/p/Citc6pkL7qW/?igshid=YzA2ZDJiZGQ=

W4 D2 Press

September 15, 2022

Week 4. Quick lunchtime session. Some chins between sets. MYO done to match reps after the primer set. 

Banded Face Pulls x 4 x 25r

Internal/External Rotations x 4 x 10r

Banded Dislocates x 4 x 10r

High Incline Barbell Pin Press (Eye Level P-17) 80k x 5 x 5r

Band Pressdowns MYO x 4 x 28r

Nautilus Curl MYO 100 x 4 x 15r

https://www.instagram.com/reel/CiifpfLIsfZ/?igshid=YmMyMTA2M2Y=

W2 Deads

September 13, 2022

Week 2. Timed this prehab/rehab stuff just to see what it's adding to my basement time. 20:00. Also decided to practice with my stiff belt for pulls as I've never really used it due to it being very uncomfortable. 

Face Pulls 4 x 25r

Internal/External Rotations 4 x 10r

Seated Hip Circle 4 x 12r

Dislocates 4 x 10r

Deadlift 325 x 6 x 5r

Snatch Grip from Blocks 215 x 2 x 15r

DB Row 140e x 5 x 5r

March 200 x 1:45

https://www.instagram.com/p/Cid8dJApooS/?igshid=YmMyMTA2M2Y=

Press

September 12, 2022

Thinking about my press more. Going to put a program down on paper since I'm running short of weeks to do standing overhead.

Also adding more prehab/rehab in. The barbell front raise was a little ouchy to start. Figured a few sets with just the bar would help. Yep.

Face Pulls MM x 4 x 25r
External Rotations x 4 x 10r
Internal Rotations x 4 x 10r

Dislocates x 3 x 10r
Lat Stretch x 3r

Strict Press - Head through each rep
205 x 1
185 x 3
145 x 3 x 8r

BTN Press - Dead stop on the traps each rep 135 x 5 x 5r

Barbell Front Raise 45 x 3 x 10r, 55 x 10, 65 x 10

Standing French Press 105 x 4 x 8r

W6 Squat

September 9, 2022

Week 6. Over 20# lost since the last time working around here. Feeling the deficit haha! If you're losing weight and want to keep you muscle you need to send your body some strong signals you still require it. That said I can't wait for another 5# to hit my goal weight and add some calories back in. 

Banded Face Pulls during warmups 4 x 25r 

Seated hip circle glute "wake ups" x 4 x 15r

SSB Box Squat 215k x 8 x 2r

GHR BW x 4 x 10r
 
Leg Extensions 3/7 Method - 110# x 3 rounds

Ring Row MYO x 20/15-5/12-7-1

Cable Pullovers MYO 75 x 12/10-2/8-3-1

March w/200# x 1:30

First and last squat sets recorded. 

https://www.instagram.com/p/CiT10jLLjoy/?igshid=YmMyMTA2M2Y=

W3 Press 2

September 7, 2022

Week 3. Dropped the reps on the pin press to keep the weight the same and use the sets to push the volume. Getting a groove figured that doesn't niggle my shoulder too. 

Sweet baby jeebus my arms are cooked. 

Banded Face Pulls x 4 x 25r
Banded Dislocates x 3 x 10r

Halo's 45 x 3 x 10r each way

High Incline Barbell Pin Press (Eye Level P-17) 70k x 5 x 8r

Dip 251 x 5 x 10r

30' Laterals 25e x 3 x 15r

Band Pressdowns MYO x 25/15-6-4/14-5-4-2

Incline DB Curl 25e x 3 x 20r

https://www.instagram.com/p/CiOjOAwsi45/?igshid=YmMyMTA2M2Y=

W1 Deads

September 6, 2022

Week 1 Jobe deads. Back of my right knee (behind my leg) has felt a little off the past two days. Careful. 

Recorded my first and last deadlift set. 

Face Pulls 4 x 25r

Seated Hip Circle 4 x 12r

Deadlift 440 x 8 x 3r

Speed Pulls 275 x 12 x 1r

DB Row 140e x 4 x 5r - the right spot to advance from

March 180 x 2:30

https://www.instagram.com/p/CiMB8mprVlb/?igshid=YmMyMTA2M2Y=

W4 Press

September 2, 2022

Week 4. Didn't start off again. Lacking the last bit of lockout to start. Might be the stinking heat too. I need to see what I was doing last summer as I got up to a okay push press without much practice. 

Face Pulls MM x 4 x 25r

Dislocates x 3 x 10r

Push Press 230 x 1/1/F - pfft! Big off day

Strict Press - Head through each rep 185 x 5 x 3r

BTN Press - Dead stop on the traps each rep 135 x 6/8/8

Front Plate Raise 25 x 80/20

Standing French Press 105 x 3 x 8r

https://www.instagram.com/p/CiBpbxmrhJQ/?igshid=YmMyMTA2M2Y=

W5 Squat

August 31, 2022

Week 5. I'm soaked. 

Seated hip circle glute "wake ups" x 4 x 10r

Banded Face Pulls during warmups 4 x 25r

SSB Box Squat 168k x 6 x 5r

GHR BW x 3 x 10r
 
Leg Extensions 3/7 Method - 110# x 3 rounds - holy fuark

CS Row 250 x 3 x 15r

March w/180# x 2:00 - a tad wobbly now

https://www.instagram.com/reel/Ch8fQe9pogk/?igshid=YmMyMTA2M2Y=

W2 Press 2

August 29, 2022

Week 2 press assistance. Added sets where I could. I've been getting lazy with my weekly back volume too so it's going back in every session.

Banded Face Pulls x 4 x 25r

Banded Dislocates x 3 x 10r

High Incline Barbell Pin Press (Eye Level P-17) 70k x 10/10/9 - felt much better. Still twingy shoulder

Dip 255 x 4 x 10r

30' Laterals 25e x 3 x 15r

EZ Incline Skullcrushers 65 x 20/20/20/15

Barbell Row 225 x 5 x 8r

Incline Hammer DB Curl 3/7 Method 25e x 3 cycles

W13 - Back

August 25, 2022

Week 13. Deads reload. Back got a excellent pump and holy crap marching cooks the glutes!

Upper Abs BB Row 225 x 3 x 8r

CS Row 250 x 15, 13-2

WG Pulldowns 200 x 5, 150 x 2 x 10r

Cable Pullovers/Prayers 75 x 2 x 10r

March 160 x 2:30

W3 Press

August 23, 2022

Week 3. 16# down. Too many stupid noseeum's. Also a spider dropped into my face halfway through the press AMRAP. 

Dislocates x 3 x 10r

Face Pulls MM x 4 x 25r

Push Press 215 x 3/3/3/3/8

Front Plate Raise 25 x 60/40

Upright Row 85 x 4 x 8r

Standing French Press 95 x 3 x 12r

I'll reset my Deads next session and catch up with a weeks worth of back exercises.

 https://www.instagram.com/p/Chn8A13r9o9/?igshid=YmMyMTA2M2Y=

W4 Squat

August 22, 2022

Week 4.

Seated hip circle glute "wake ups" x 3 x 10r

SSB Box Squat 202k x 8 x 2r

GHR BW x 5 x 8r

Leg Extensions 3/7 Method - 100# x 3 rounds

W1 Press 2

August 18, 2022

Week 1 press assistance. First day figuring out weight for the pin pressing and seeing how it affects my shoulder. Stopped at 70k as the first rep of each set was painful. Diminished as the set progressed. Using a relatively narrow grip similar to my overhead grip. 

High Incline Barbell Pin Press (Eye Level P-17) 70k x 10/9/8

Dip 256 x 3 x 10r - chest emphasis

30' Laterals 15e x 20r, 25r x 2 x 15r

EZ Incline Skullcrushers 65 x 3 x 20r

Incline Hammer DB Curl 3/7 Method 25e x 3 cycles

https://www.instagram.com/reel/ChaY5PPoYyM/?igshid=YmMyMTA2M2Y=

W11 Deads

August 16, 2022

Week 11. I'll start doing some double overhand holds at 405 during my warmups. Still damn hot and muggy. Still losing weight. 

Deadlift 425 x 4 x 4r, 480 x 2r, 530 x 2r, 425 x nope. Fought good enough with that second rep at 530. Not pretty but I don't think I hitched it. Maybe. 

Marching w/Belt Squat 160 x 2:00 - Holy Crap! Walking sis pretty damned tough now 

https://www.instagram.com/p/ChVzQ7upQI1/?igshid=YmMyMTA2M2Y=

W2 Press

August 15, 2022

Week 2. My girlfriends daughter and was curious about my flexibility. Needless to say I'm a new project haha!

Shoulder Mobility 

Push Press 205 x 5 x 5r

Front Plate Raise 25 x 50/30/20

Upright Row 75 x 4 x 8r

Standing French Press 95 x 4 x 8r

Wide Grip Pulldowns 150 x 4 x 15r

https://www.instagram.com/p/ChTQS-LJoN7/?igshid=YmMyMTA2M2Y=

W3 Squat

August 11, 2022

Week 3. Seated hip circle glute "wake up" between warm up sets. Legs were sufficiently jiggly after this session. 

SSB Box Squat 154k x 6 x 5r

GHR BW x 4 x 8r

Leg Extensions 3/7 Method - 75# first group, 100# for the next two. Forgot on the first. 

https://www.instagram.com/reel/ChIWrAuqGni/?igshid=YmMyMTA2M2Y=

W1 DB Bench

August 10, 2022

Week 1. Hated what's happened with my shoulder and having to terminate the last couple of push days prematurely. Going back to primarily dumbbells for benching again. 

Well… it appears that the weight loss is catching up to my pressing as well. 

Going to start hitting my medial delts again too. Start off easy with the upright rows. Hopefully it'll work towards bulletproofing my shoulder again. 

Also with exact lighting and flexion I can almost see discernible muscle bellies. 

Shoulder Mobility

DB Bench 90e x 12/9/6 - 27r

Incline EZ Skullcrushers 65 x 20/15/14

EZ Upright Row 65 x 3 x 15r

CS Row 150 x 3 x 12r

EZ Curl 3/7 Method 65 x 3 rounds

https://www.instagram.com/p/ChFwwsyvSP8/?igshid=YmMyMTA2M2Y=

W2 Bench

August 9, 2022

Week 2. Got serious with the shoulder prehab stuff again. Last press session went to crap due to pain. Also went back to the power bar. Nope! Went to reverse grip for the first time in years to see if it was doable. Lots of stability and form issues. 

Thinking I may just leave bench alone completely other than as some assistance work like last year. I only get 1-2, 8-12 week cycles now before I'm too banged up. 

Shoulder Mobility

Bench Press 122k x 1 - too damned tweaky 

Reverse Grip Bench 70 x 5, 100 x 5, 3, 110 x 2, 122k x 2 x 3r

https://www.instagram.com/reel/ChD0Gtpp91K/?igshid=YmMyMTA2M2Y=

W10 Deads

August 8, 2022

Week 10. Two weeks since I've pulled. Too damned hot as well. 10# lost, 9 days in. Fair bit of yardio this past weekend. 

Deadlift 415 x 4 x 4r, 470 x 2r, 520 x 2r, 415 x 8 - good enough. No zazz and sloppy

Marching w/Belt Squat 160 x 3 x 0:60

https://www.instagram.com/p/ChBQrnEp_Wx/?igshid=YmMyMTA2M2Y=

W1 Press

August 5, 2022

Week 1

Push Press 195 x 5 x 5r

Dumbbell Bench 100e x 7 and almost splatted my face. Stupid shoulder!!! Done!

https://www.instagram.com/p/Cg5p8wGr9cv/?igshid=YmMyMTA2M2Y=

W2 Squat

August 4, 2022

Week 2. Wanted to do this yesterday but too damned sore and I can't eat my way out of DOMS while I'm doing this stinking diet. 

SSB Box Squat 191k x 8 x 2r

SSB Bulgarian Split Squat - not today. I'll let my body re-acclimate again first. 

GHR BW x 3 x 8r

Leg Extensions 75 x 3/7 Method

https://www.instagram.com/reel/Cg2RE1Mo8_P/?igshid=YmMyMTA2M2Y=

W1 Bench

August 2, 2022

Week 1. Back from holidays filled with lots of hiking, walking, canoeing, swimming, etc. Looking forward to lifting again. Also have a little weight loss challenge starting that's going to be counted by percentage of overall bodyweight loss per week. Tallies are on Sunday's too which will stop any Friday/Saturday binge meals. 263.2# to start yesterday. Holy crap it's already effecting reps…

Doing a Jobe bench cycle. Using the axle for this cycle to see if it effects my shoulder. 

Shoulder Mobility - way more flexible after not lifting in a week and a half. 

Axle Bench Press 116k x 3/3/3/3/8

Axle 2 Board Bench 97.5k x 11/6/5

EZ Incline Skullcrushers 65 x 20/20/15

Ring Row x 20/20/15

EZ Curl 3/7 Method with 65# x 3 cluster sets - way tougher than sets of 20

https://www.instagram.com/p/Cgx0HyZp3qz/?igshid=YmMyMTA2M2Y=

W9 Deads

July 21, 2022

Week 9

Deadlift 405 x 4 x 4r, 460 x 2r, 510 x 2r, 405 x 12

Marching w/Belt Squat 160 x 3 x 0:60

https://www.instagram.com/p/CgSQLjhPxPx/?igshid=YmMyMTA2M2Y=

W10 Bench

July 19, 2022

Week 10. Went okay for having a poverty bench. 

Shoulder mobility 

Bench Press 131/136/141/146/151k x 1

156k x 0.5 - just missed my lockout

154.5k x F - shot my wad on the previous attempt

https://www.instagram.com/p/CgNvLIQJ7Ug/?igshid=YmMyMTA2M2Y=

W1 Squat

July 18, 2022

Week 1. It's a freaking sweatband day. Hot and muggy weekend. I'll leave the back stuff and max bench tomorrow.

SSB Box Squat 143k x 6 x 5r

GHR BW x 3 x 8r

Leg Extensions 75 x 3 x 20r

W9 Bench

July 14, 2022

Week 9. I think I'll look at at max next week. 

Shoulder Mobility 

Bench Press 135.5k x 4 x 2r

CG Bench 100k x 3 x 8r

BB Row 275 x 3 x 8r

EZ Curl 65 x 3 x 20r

https://www.instagram.com/tv/CgAuYc4pZbI/?igshid=YmMyMTA2M2Y=

W6 Press

June 30, 2022

Week 6. Final press day so I did a little screwing around. My skill at doing a push press has definitely faded. It'll be my main press focus for the rest of the outdoors season. 255 felt pretty good. Within a couple pounds of my tubbiness as well. 

Shoulder mobility 

Strictish Standing Press 115 x 5, 140 x 4, 165 x 3, 185 x 2, 220 x 1

Push Press 225/225/235/245/255  x 1r

Strictish Press x 185 x 9

https://www.instagram.com/p/Cf5Jtpap663/?igshid=YmMyMTA2M2Y=

W8 Squat

July 7, 2022. Noon. 

Week 8. Stuck with the prescribed weight and reps as deads are hitting me hard. 

SSB Box Squat 222k x 6 x 2r

https://www.instagram.com/tv/CfuPHCuIcbY/?igshid=YmMyMTA2M2Y=

W8 Bench

July 5, 2022

Week 8. Lost some zazz with yesterdays deads so I did a truncated session. 

Shoulder Mobility 

Bench Press 126k x 4 x 4r

CG Bench 100k x 3 x 8r

https://www.instagram.com/p/CfpsS0FJ92i/?igshid=YmMyMTA2M2Y=