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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Tuesday, July 29, 2025
Futz - Press/Bench
July 29, 2025
Testing & futzing week.
Press 100.5/105.5k x 1r - used 101.5k as a TM for the last cycle
CG Bench 141/143k x 1r - have a 5 repper for a TM. That'll get tested next week.
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Thursday, July 24, 2025
W9 Press
July 24, 2025
Week 9. Deload
Shaf Shoulder
BB Press 81k x 3 x 3r
Low Incline DB Bench 90e x 2 x 6r
Low Row 145k x 2 x 5r - added 4" blocks for more stretch
Poliquin Tricep Pushdowns 80 x 2 x 8r
Seated Alt DB Curl 45e x 2 x 6r
Week 9. Deload
Shaf Shoulder
BB Press 81k x 3 x 3r
Low Incline DB Bench 90e x 2 x 6r
Low Row 145k x 2 x 5r - added 4" blocks for more stretch
Poliquin Tricep Pushdowns 80 x 2 x 8r
Seated Alt DB Curl 45e x 2 x 6r
Wednesday, July 23, 2025
W9 Dead’s
July 23, 2025
Week 9. Put the belt back on this week for dead's. Left out the assistance as I'll catch it tomorrow with some more pressing.
Hip Belt Squat 230 x 5 x 3r
Paused Deadlift 500 x 3/1/1/1
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Monday, July 21, 2025
W9 Bench
July 21, 2025
Week 9
Shaf Shoulder
BB Press 99k x 3 x 1r
CG Bench Press 133.5k x 2/2/2/1.5
T-Bar Row 120 x 3 x 5r
OH Rope Extensions 55 x 3 x 10r - fixed the connection after the first set. Much smoother operating.
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Friday, July 18, 2025
W8 Press
July 18, 2025
Week 8
Shaf Shoulder
BB Press 85k x 5 x 5r
Low Incline DB Bench 90e x 3 x 9r
Low Row 145k x 8 - back's pooped
Poliquin Tricep Pushdowns 75 x 12/10/9 - work on keeping my head down on the pad
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Thursday, July 17, 2025
W8 Squat
July 17, 2025
Week 8
SSB Box Squat 188k x 6 x 3r
SLDL 365 x 8 - good enough
Neutral Pulldowns 95k x 10/8/8
Seated Alt DB Curl 45e x 2 x 8r
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Monday, July 14, 2025
W8 Bench
July 14, 2025
Week 8. I need to lose some weight or get some longer shirts.
Shaf Shoulder
BB Press 79k x 5 x 3r
CG Bench Press 122k x 3 x 4r
T-Bar Row 115 x 3 x 8r
OH Rope Extensions 55 x 3 x 9r - tough tonight
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Friday, July 11, 2025
W7 Press
July 11, 2025
Week 7
Shaf Shoulder
BB Press 83k x 5 x 5r
Low Incline DB Bench 90e x 3 x 8r - let them sink
Low Row 145k x 8/6/6
Poliquin Tricep Pushdowns 70 x 12/11/9 - new exercise. Smokes the triceps.
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Thursday, July 10, 2025
W7 Dead’s
July 10, 2025
Week 7
Hip Belt Squat 220 x 5 x 5r - feel like these are getting into the ~80% range now. Drop to triples next time.
Paused Deadlift 470 x 3 x 3r
Neutral Pulldowns 90k x 3 x 10r - repeat
Do the rest tomorrow. Tired.
Seated Alt DB Curl
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Tuesday, July 8, 2025
W7 Bench
July 8, 2025
Week 7. Regulating my bp this past couple of months and I've sure been feeling it the past week. Need to get acclimated. Ammonia for a quick pick up is handy.
Shaf Shoulder
BB Press 97k x 3 x 1r
CG Bench Press 117.5k x 3 x 5r
T-Bar Row 115 x 3 x 6r
OH Rope Extensions 55 x 3 x 8r
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Saturday, July 5, 2025
W6 Press
July 5, 2025
Week 6
Shaf Shoulder
BB Press 81k x 5 x 5r
Dip +45(314) x 3 x 5r
Low Row 130k x 3 x 8r
Cable Tricep Pushdowns 55k x 9/8/8
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Tuesday, July 1, 2025
W6 Squat
July 1, 2025
Week 6. Happy Canada Day! Sweaty!
Blitz Bike Warm-up x 5:00/35 cal
SSB Box Squat 177k x 6 x 3r
SLDL 355 x 2 x 8r
Neutral Pulldown 80k x 3 x 12r
Nautilus Curl 140 x 8/6/6
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Monday, June 30, 2025
W6 Bench
June 30, 2025
Week 6
Shaf Shoulder
BB Press 77k x 5 x 3r
CG Bench Press 122k x 3 x 3r
T-Bar Row 110 x 3 x 8r
OH Rope Extensions 50 x 3 x 10r
First and last press sets recorded.
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Thursday, June 26, 2025
W5 Dead’s
June 25, 2024
Week 5
Hip Belt Squat 210 x 5 x 5r
Paused Deadlift 440 x nope. Low back was getting little tweaks so I terminated and added GHR's.
GHR x BW (268#) x 3 x 10r
Standing Cable Pullover 40K x 12/12/10
Nautilus Curl 140 x meh. Not today
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Tuesday, June 24, 2025
W5 Bench
June 24, 2025
Week 5
Shaf Shoulder
BB Press 95k x 3 x 1r
CG Bench Press 117.5k x 4 x 4r
T-Bar Row 110 x 3 x 7r
OH Rope Extensions 50 x 9/8/8
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Friday, June 20, 2025
W4 Press
June 20, 2025
Week 4
Shaf Shoulder
BB Press 77k x 5 x 5r
Dip 270 + 1 chain x 10/8/8
Low Row 120k x 3 x 8r
Cable Tricep Pushdowns 50k x 12/10/10 - new V grip
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