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==

W4 Squat

October 5, 2025

Week 4. Too much going on to hit this Friday or Saturday. Can't wait to get the new ghd on Thursday. Finally will be able to put my knees in a better position. 

SSB Box Squat 181.5k x 4 x 2r

GHR BW +25 x 3 x 6r

Med Sup Pulldowns 67.5k x 3 x 10r

BB Curl 40K x  nope. Left wrist way too clicky. No variation that had weight in my hand felt good and I didn't want to monkey with straps. 

https://www.instagram.com/p/DPcva2rkqqC/?igsh=cnE4Ym56djNubXU0

W6 Press

October 1, 2025

Week 6

Press 84k x 5 x 5r

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

CS Seated Row 250 x 3 x 8r - small jump next session 

Poliquin Extensions 100 x 3 x 8r

https://www.instagram.com/p/DPSfmy-CSwq/?igsh=MTNwbXF1ODdoYTJxaA==