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
Thursday, December 22, 2022
Tuesday, December 20, 2022
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
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
Monday, December 19, 2022
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. 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.
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.
Friday, December 16, 2022
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.
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.
Tuesday, December 13, 2022
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
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
Monday, December 12, 2022
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
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
Thursday, December 8, 2022
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
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
Thursday, December 1, 2022
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
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
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