December 30, 2021
Catch-up session from yesterday. Tried using wrist wraps to see if it'd help for reverse curls. Nope.
Fixed Elbow Pulldowns 145 x 15/15/12/
Pinwheel Curl 30e x 12
RT 96.7 x 3 x 10r
TTK 7.5 x 3 x 10r
Thursday, December 30, 2021
Wednesday, December 29, 2021
W3D2 Press
December 29, 2021
W3D2 of press. Not a lot of zazz. Losing weight. I think with days off it's much more difficult for me to keep a schedule and to eat properly.
Left wrist is gimpy. I've been feeling it with the dumbbell benching and after a couple of reps with the reverse curl I called it. I'll see if I can do some catch-up tomorrow.
Seated Speed Press 92k x 10 x 1r
DB Bench 110e x 7/7/6
EZ Skullcrusher 105 x 10/10/8
Monday, December 27, 2021
W2 Deads
December 27, 2021
Week 2. Felt okay seeings as I'm lacking zazz and this start is my weakest part of the pull.
Deadlift 455 x 1
Rack Pull P-1 & Standing on a 100 (4" raised bar) 222/272k x 1, 222k x 7r
Ring Row MYO (0:05-0:10) x 20-6-6-6-5-4-4
Week 2. Felt okay seeings as I'm lacking zazz and this start is my weakest part of the pull.
Deadlift 455 x 1
Rack Pull P-1 & Standing on a 100 (4" raised bar) 222/272k x 1, 222k x 7r
Ring Row MYO (0:05-0:10) x 20-6-6-6-5-4-4
Sunday, December 26, 2021
W3D1 Press
December 26, 2021
W3D1. Yup. 3rd booster had me a bit run down last week. Thursday was really rough and Friday I was feeling better but decided against training in case it wiped me out on Saturday when I had company coming over.
Seated Press 74k x 5 x 5r
CG Bench Press 90k x 10/10/8
DB Side Raise 25e x 15/13/10
EZ Curl 105 x 11/9/8
Between Sets
RT Picks 96.7 x 3 x 10r
TTK 7.5 x 3 x 10r
W3D1. Yup. 3rd booster had me a bit run down last week. Thursday was really rough and Friday I was feeling better but decided against training in case it wiped me out on Saturday when I had company coming over.
Seated Press 74k x 5 x 5r
CG Bench Press 90k x 10/10/8
DB Side Raise 25e x 15/13/10
EZ Curl 105 x 11/9/8
Between Sets
RT Picks 96.7 x 3 x 10r
TTK 7.5 x 3 x 10r
Wednesday, December 22, 2021
W6 Squat
December 22, 2021
Week 6. Ass and CNS were right asleep so I just did a very minimal session. I'll see how I feel and possibly do my accessories tomorrow. Maybe it's got something with getting my 3rd booster this morning. Who knows.
SSB Squat 202k x 8 x 2r
Standing Calf Raise 3 x 50r
RT Between Sets 121.7 x 5/5, 5/3, 4/2
Monday, December 20, 2021
W2D2 Press
December 20, 2021
W2D2 of press.
Seated Speed Press 60k x 10 x 3r
DB Bench 100e x 10/9/9
EZ Skullcrusher 95 x 3 x 12r
Fixed Elbow Pulldowns 135 x 3 x 12r
EZ Reverse Curl 95 x 3 x 7r
Friday, December 17, 2021
W1 Deads
December 17, 2021
Week 1
Deadlift 455 x 1
Below Knees Rack Pull P-3
220/270/290 x 1, 310k x F, 230k x 8-9r
Kettlebell Swings 2x32k x 3 x 8r
Ring Row MYO (0:05-0:10) x 15/5/5/5/5/5/5
Week 1
Deadlift 455 x 1
Below Knees Rack Pull P-3
220/270/290 x 1, 310k x F, 230k x 8-9r
Kettlebell Swings 2x32k x 3 x 8r
Ring Row MYO (0:05-0:10) x 15/5/5/5/5/5/5
Wednesday, December 15, 2021
W2D1 Press
December 15, 2021
W2D1. For an extra bit of work since my heel isn't feeling too bad I moved the 130, 140, and 150 pound dumbbell sets downstairs between sets. Legs have pretty good DOMS.
Seated Press 72k x 5 x 5r
Seated Arnold Press 50e x 15/14/8
DB Front Raise 50 x 3 x 12r
EZ Upright Row 105 x 3 x 8r
EZ Curl 105 x 3 x 8r
Dead Hang +135 (402#) x 0:45
W2D1. For an extra bit of work since my heel isn't feeling too bad I moved the 130, 140, and 150 pound dumbbell sets downstairs between sets. Legs have pretty good DOMS.
Seated Press 72k x 5 x 5r
Seated Arnold Press 50e x 15/14/8
DB Front Raise 50 x 3 x 12r
EZ Upright Row 105 x 3 x 8r
EZ Curl 105 x 3 x 8r
Dead Hang +135 (402#) x 0:45
Monday, December 13, 2021
W5 Squat
December 13, 2021
Week 5. Heel is still bugging but not excruciating like last week so I figured I'd give a go at putting some weight on it.
Holy crap that giant set is a killer!
Standing bodyweight Calf raises as to not gimp my heel up more.
SSB Squat 156k x 6 x 5r
DO Axle Deads against a mini 258 x 3 x 3r
Giant Set:
GHR x 3 x 12r
Hyper x 3 x 12r
Sissy Squat x 3 x 12r
Standing Calf Raise 2 x 50r
Week 5. Heel is still bugging but not excruciating like last week so I figured I'd give a go at putting some weight on it.
Holy crap that giant set is a killer!
Standing bodyweight Calf raises as to not gimp my heel up more.
SSB Squat 156k x 6 x 5r
DO Axle Deads against a mini 258 x 3 x 3r
Giant Set:
GHR x 3 x 12r
Hyper x 3 x 12r
Sissy Squat x 3 x 12r
Standing Calf Raise 2 x 50r
Friday, December 10, 2021
Press 2/Bench
December 10, 2021
Heel is still gimpy so I skipped my pulls. Hopefully I can squat on Monday. Maybe high box to keep the ankle flexion down.
W1D2 of press. I think I'll have to trim my bench sets. Instead of waving from 3 to 5 sets I'll stay at 3 sets and hit my goal reps on the 3rd weeks. Example would be with these 90's I would've did 3 x 8r, 3 x 10r, and 3 x 10r in the final week. We'll see.
Seated Press 90k x 10 x 1r
DB Bench 90e x 3 x 12r
EZ Skullcrusher 85 x 15/15/18
EZ Reverse Curl 85 x 10/10/16
Futzing with the Power Twisters
Monday, December 6, 2021
W1D1 Press
December 6, 2021
Start of a new 7 week cycle.
Seated Press 70k x 5 x 5r
Seated Arnold Press 50e x 15/12
DB Front Raise 50 x 2 x 12r
EZ Upright Row 105 x 2 x 8r
EZ Curl 105 x 2 x 8r
Dead Hang +90(356) x 0:50
Start of a new 7 week cycle.
Seated Press 70k x 5 x 5r
Seated Arnold Press 50e x 15/12
DB Front Raise 50 x 2 x 12r
EZ Upright Row 105 x 2 x 8r
EZ Curl 105 x 2 x 8r
Dead Hang +90(356) x 0:50
Friday, December 3, 2021
W4 Squat
December 2, 2021
Week 4. Finally. Wednesday worked late. Thursday my tummy-tum said "I'll be your huckleberry", and today with two scoops she's a go!
Side note; that is a great little bodyweight circuit. I'll add rounds as I go. That said, I'm going to feel this in the coming days.
SSB Squat 191k x 8 x 2r
DO Axle Deads 233 x 3, 233 +mini x 3, 253 +mini x 3 x 3r
SS GHR x 2 x 12r
SSB Squat 191k x 8 x 2r
DO Axle Deads 233 x 3, 233 +mini x 3, 253 +mini x 3 x 3r
SS GHR x 2 x 12r
SS Hyper x 2 x 12r
SS Sissy Squat x 2 x 12r
Seated Calf Raise RP 185 x 35-12-10-10
SS Sissy Squat x 2 x 12r
Seated Calf Raise RP 185 x 35-12-10-10
Wednesday, December 1, 2021
W4 Squat
December 2, 2021
SSB Squat 191k x 6-8 x 2r
DO Axle Deads
GHR x 3 x 12r
Sissy Squat x 4 x 10r
Seated Calf Raise RP 185 x
SSB Squat 191k x 6-8 x 2r
DO Axle Deads
GHR x 3 x 12r
Sissy Squat x 4 x 10r
Seated Calf Raise RP 185 x
Friday, November 26, 2021
Screw Around
November 26, 2021
Decided to just screw around a bit today. I wanted a 700 pull but it wasn't there today. I'll accept that as I haven't been training for it anyways.
18" Axle Deadlift 503/553/593/643 x 1 683 x F/F just above my knee. I was going to do a 3x3 with 593 but I'm bagged.
Played a bit with my power twisters and had some good attempts with the 100kg iHuniu.
Thursday, November 25, 2021
W2 Pt 2 Bench
November 25, 2021
Bench redux. Much better than yesterday.
Seated Press x 60/70/80k x 3, 92k x 2
DB Bench 90e x 4 x 12r
Dip 269+25 x 2 x 6r
EZ Skullcrushers 85 x 3 x 15r
Reverse EZ Curl 85 x 2 x 10r
Dead Hang 269+50(319) x 1:10 wow! Add more weight I guess. I want to be in the 0:30 to 0:45 range
Bench redux. Much better than yesterday.
Seated Press x 60/70/80k x 3, 92k x 2
DB Bench 90e x 4 x 12r
Dip 269+25 x 2 x 6r
EZ Skullcrushers 85 x 3 x 15r
Reverse EZ Curl 85 x 2 x 10r
Dead Hang 269+50(319) x 1:10 wow! Add more weight I guess. I want to be in the 0:30 to 0:45 range
Wednesday, November 24, 2021
W2 Bench
November 24, 2021
Feeling pretty bagged today. Too weak so I'll attempt again tomorrow or Friday. Lacking sleep as I get older hits like a 3 day hangover.
Seated Press 60/70/80k x 3r
DB Bench 90e x 12/12/10
Feeling pretty bagged today. Too weak so I'll attempt again tomorrow or Friday. Lacking sleep as I get older hits like a 3 day hangover.
Seated Press 60/70/80k x 3r
DB Bench 90e x 12/12/10
Tuesday, November 23, 2021
W3 Squat
November 23, 2021
Week 3. Did an extra set of squats since they felt good. Thickbar grip on the other hand has gone for shit over the past two weeks. Weird.
SSB Squat 145k x 7 x 5r
DO Axle Deads x pfft
GHR x 5 x 10r
Sissy Squat x 3 x 10r
Seated Calf Raise RP 180 x 36-9-8-10
Dead Hangs 268+50 (318) x leaving to max tomorrow
Week 3. Did an extra set of squats since they felt good. Thickbar grip on the other hand has gone for shit over the past two weeks. Weird.
SSB Squat 145k x 7 x 5r
DO Axle Deads x pfft
GHR x 5 x 10r
Sissy Squat x 3 x 10r
Seated Calf Raise RP 180 x 36-9-8-10
Dead Hangs 268+50 (318) x leaving to max tomorrow
Friday, November 19, 2021
Press
November 19, 2021
Holy crap my delts are fired up! Also adding weight to the dead hangs. To boring in that minute range. These 0:30 rounds were pretty easy. It'll be good to add to weekly.
Seated Press 60/70/80/90k x 3r, 76.5k x 8r
Arnold Press 60e x 10/10/8
EZ Lateral Raise 55 x 3 x 10r
EZ Upright Row 85 x 2 x 10r
EZ Curl 85 x 105 x 3 x 8r
Dead Hang 271+25 (296) x 0:30, +50(321) x 2 x 0:30
Holy crap my delts are fired up! Also adding weight to the dead hangs. To boring in that minute range. These 0:30 rounds were pretty easy. It'll be good to add to weekly.
Seated Press 60/70/80/90k x 3r, 76.5k x 8r
Arnold Press 60e x 10/10/8
EZ Lateral Raise 55 x 3 x 10r
EZ Upright Row 85 x 2 x 10r
EZ Curl 85 x 105 x 3 x 8r
Dead Hang 271+25 (296) x 0:30, +50(321) x 2 x 0:30
Wednesday, November 17, 2021
W1 Deads
November 17, 2021
Week 1
Reset for a new cycle. Did paused deads with the straight weight for a change.
Pulldowns the way I saw Ryan Humelston(sp?) doing them. Elbow remains fixed at 90' so it's more like a pullover. Feel it a lot in the lats.
CS negs 5 count down. Holy crap! Two hand concentric then a nice one-handed eccentric. Effective.
Paused Deadlift 415 x 6 x 3r
DO Axle Deads - rest week
Barbell Row 225 x 3 x 8r
Pulldowns 135 x 3 x 10r
One Armed Seated CS Row Negs 170 x 2 x 5r
Futzing with the Baby Inch and hub lifting a 45 between sets.
Week 1
Reset for a new cycle. Did paused deads with the straight weight for a change.
Pulldowns the way I saw Ryan Humelston(sp?) doing them. Elbow remains fixed at 90' so it's more like a pullover. Feel it a lot in the lats.
CS negs 5 count down. Holy crap! Two hand concentric then a nice one-handed eccentric. Effective.
Paused Deadlift 415 x 6 x 3r
DO Axle Deads - rest week
Barbell Row 225 x 3 x 8r
Pulldowns 135 x 3 x 10r
One Armed Seated CS Row Negs 170 x 2 x 5r
Futzing with the Baby Inch and hub lifting a 45 between sets.
Monday, November 15, 2021
W1 Bench
November 15, 2021
Damn unracking for those presses sucks.
Seated Press 60/70/80k x 3r, 90k x 2r
DB Bench 90e x 3 x 12r
Dips 294 x 2 x 6r
EZ Skullcrushers 85 x 15/15/13
EZ Reverse Curl 30k x 3 x 12r
Dead Hang 269 x 3 x 0:55
Damn unracking for those presses sucks.
Seated Press 60/70/80k x 3r, 90k x 2r
DB Bench 90e x 3 x 12r
Dips 294 x 2 x 6r
EZ Skullcrushers 85 x 15/15/13
EZ Reverse Curl 30k x 3 x 12r
Dead Hang 269 x 3 x 0:55
Friday, November 12, 2021
W2 Squat
November 12, 2021
Week 2. Pretty happy with my dead hang progression. Not maxing tonight, just % work.
SSB Squat 179k x 8 x 2r
DO Axle Deads 288 x 5 x 3r
GHR x 4 x 10r
Seated Calf Raise RP 180 x 30-11-8-8
Dead Hangs 268 x 3 x 1:00
Week 2. Pretty happy with my dead hang progression. Not maxing tonight, just % work.
SSB Squat 179k x 8 x 2r
DO Axle Deads 288 x 5 x 3r
GHR x 4 x 10r
Seated Calf Raise RP 180 x 30-11-8-8
Dead Hangs 268 x 3 x 1:00
Wednesday, November 10, 2021
W2 Press
November 10, 2021
Week 1
Push Press 155/174/195/215 x 3r
Strict Press 175 x 8r
Arnold Press 55e x 4 x 12r
I'll catch up with the rest tomorrow. I'm gassed. Didn't realize until just before the workout I hadn't ate today except a little breakfast.
Front Lateral Raise 25e
Seated Incline Shoulder 40e
EZ Curl 85 x
Dead Hang 266 x
Week 1
Push Press 155/174/195/215 x 3r
Strict Press 175 x 8r
Arnold Press 55e x 4 x 12r
I'll catch up with the rest tomorrow. I'm gassed. Didn't realize until just before the workout I hadn't ate today except a little breakfast.
Front Lateral Raise 25e
Seated Incline Shoulder 40e
EZ Curl 85 x
Dead Hang 266 x
Monday, November 8, 2021
Deads
November 8, 2021
Good evening session. I think I've recovered decently from my surgery less than 6 months ago.
Air Bike x 5:00
Deadlift w/chains
345+5(525)/365+5(545)/385+5(565)/405+5(585)/415+5(595) x 1r
Good evening session. I think I've recovered decently from my surgery less than 6 months ago.
Air Bike x 5:00
Deadlift w/chains
345+5(525)/365+5(545)/385+5(565)/405+5(585)/415+5(595) x 1r
DO Axle Deads 288 x 3/3/3/3/2 - redo
T-Bar Row 95k x 3 x 10r
Pulldowns 135 x 3 x 10r
Seated CS Row 170 x 3 x 10r
Friday, November 5, 2021
Bench
November 5, 2021
Last week with the 120's. Reset to the 90's for high reps next time around. I wish today I was maxing my press. Pretty sure that 265 would've been easy and I could've attempted 275. Oh well. Even with the gimpy shoulder they were feeling good. Nice and warm outside. That's not going to last for long. Pretty interested in seeing what the public gyms here have for dumbbells since mine stop at 120 (for now).
Last week with the 120's. Reset to the 90's for high reps next time around. I wish today I was maxing my press. Pretty sure that 265 would've been easy and I could've attempted 275. Oh well. Even with the gimpy shoulder they were feeling good. Nice and warm outside. That's not going to last for long. Pretty interested in seeing what the public gyms here have for dumbbells since mine stop at 120 (for now).
Trimmed some accessory sets. Getting tuckered.
Speed Push Press
135/155/175/195/205/215/225 x 3r
DB Bench 120e x 4/4/4/4/6
Dips 295 x 2 x 6r
EZ Skullcrushers 85 x 15/15/12
Reverse Band Curl 40-30-15
Dead Hang 270 x 1:15 - felt good
Speed Push Press
135/155/175/195/205/215/225 x 3r
DB Bench 120e x 4/4/4/4/6
Dips 295 x 2 x 6r
EZ Skullcrushers 85 x 15/15/12
Reverse Band Curl 40-30-15
Dead Hang 270 x 1:15 - felt good
Wednesday, November 3, 2021
W1 Squat
November 3, 2021
Week 1. Two days of high fiber made their presence known during my first workset. 1-0 home gym.
Side note, I can definitely feel where the left pad squished my anterior delt when I was doing the 500# plus stuff last week. Cognoscente.
SSB 134k x 6 x 5r
DO Axle Deads 288 x 4 x 3r +0.09 hold
GHR BW x 3 x 10r
Seated Calf Raise RP 175 x 30-13-8-6 (57)
Dead Hang 268 x 3 x 0:55
Week 1. Two days of high fiber made their presence known during my first workset. 1-0 home gym.
Side note, I can definitely feel where the left pad squished my anterior delt when I was doing the 500# plus stuff last week. Cognoscente.
SSB 134k x 6 x 5r
DO Axle Deads 288 x 4 x 3r +0.09 hold
GHR BW x 3 x 10r
Seated Calf Raise RP 175 x 30-13-8-6 (57)
Dead Hang 268 x 3 x 0:55
Monday, November 1, 2021
Press
November 1, 2021
Last day of this cycle and the last day lifting outside this year. Didn't get where I wanted but I think I did ok with my shoulder giving me this much pain.
Push Press to 195/205/215/225/235/245/255 x 1r and two failed lockouts at 265
Friday, October 29, 2021
Deads
October 29, 2021
Felt good. I think there's a PR coming up. I should also note for myself that axle deads are done starting with the working weight.
90 second rests on assistance.
Deadlift with Chains 405 +1/2/3/4c x 1r, 425 +4c (569) x 1r
Deadlift with Chains 405 +1/2/3/4c x 1r, 425 +4c (569) x 1r
DO Axle Deads 288 x 2/3/3
T-Bar Rows 85k x 3 x 10r
Pulldowns 130 x 3 x 10r
Seated CS Row 160 x 3 x 10r
EZ Curl 85 x 2 x 10r
Wednesday, October 27, 2021
Bench
October 27, 2021
Squished or pinched something with the SSB that's giving me pain in my left shoulder pretty good. Dangit. Monday is my overhead test day. Might still be able to do it outside at home yet which is pretty good as it'll be November. After that I'll be looking at a public gym to press for the winter.
I also need to remember to eat during the day. Busy, busy.
Speed Press 205 x 6 x 1r
DB Bench 120e x 4 x 4r
Dip 301 x 3 x 6r
DB Skullcrushers 50e x 8 - meh. Pooped
EZ Reverse Curl 65 x 3 x 10r
Dead Hang 266 x 1:00, 0:45, 0:45
Squished or pinched something with the SSB that's giving me pain in my left shoulder pretty good. Dangit. Monday is my overhead test day. Might still be able to do it outside at home yet which is pretty good as it'll be November. After that I'll be looking at a public gym to press for the winter.
I also need to remember to eat during the day. Busy, busy.
Speed Press 205 x 6 x 1r
DB Bench 120e x 4 x 4r
Dip 301 x 3 x 6r
DB Skullcrushers 50e x 8 - meh. Pooped
EZ Reverse Curl 65 x 3 x 10r
Dead Hang 266 x 1:00, 0:45, 0:45
Monday, October 25, 2021
W8 Squat
October 25, 2021
Week 8. PR so I'm good for the day.
Air Bike 5 minutes
SSB Squat x 191/211/222/232/242k x 1r
Week 8. PR so I'm good for the day.
Air Bike 5 minutes
SSB Squat x 191/211/222/232/242k x 1r
Friday, October 22, 2021
W4 Press
October 22, 2021
Week 4. No pop today. About 10+ hours in meetings does that I suppose. One of those -10% days.
- Speed press 135/155/175/185 x 3r
- Push Press 185/205/224/245 x 2r
Meh. Called it there.
Wednesday, October 20, 2021
Deads
October 20, 2021
Felt good. 90 second rests on everything after the deads. Cut some rows. My back is pretty pumped.
Deadlift EMOM 425 +3c (533) x 10 x 1r
DO Axle Deads 283 x 5 x 3r
T-Bar Row 75k x 5 x 10r
Pulldowns 125 x 5 x 10r
Seated CS Row 150 x 3 x 10r
EZ Curl 35k x 3 x 10r
Felt good. 90 second rests on everything after the deads. Cut some rows. My back is pretty pumped.
Deadlift EMOM 425 +3c (533) x 10 x 1r
DO Axle Deads 283 x 5 x 3r
T-Bar Row 75k x 5 x 10r
Pulldowns 125 x 5 x 10r
Seated CS Row 150 x 3 x 10r
EZ Curl 35k x 3 x 10r
Tuesday, October 19, 2021
Bench
October 19, 2021
Speed Press 135/155/175/185/195/205 x 3r
DB Bench 120e x 3 x 4r
Dip 293 x 5 x 6r
DB Skullcrushers 45e x 4 x 10r
EZ Reverse Curl 60 x 4 x 12r
https://www.instagram.com/p/CVOzTgCJHgI/?utm_medium=copy_link
Speed Press 135/155/175/185/195/205 x 3r
DB Bench 120e x 3 x 4r
Dip 293 x 5 x 6r
DB Skullcrushers 45e x 4 x 10r
EZ Reverse Curl 60 x 4 x 12r
https://www.instagram.com/p/CVOzTgCJHgI/?utm_medium=copy_link
Thursday, October 14, 2021
W7 Squat
October 14, 2021
Week 7. Lazy so I just did "leg" stuff. Next session I get to max out again so looking forward to that.
SSB Squat 166k x 6 x 5r
GHR BW x 4 x 10r
Seated Calf Raise RP 185 x 20-12-10-8
Week 7. Lazy so I just did "leg" stuff. Next session I get to max out again so looking forward to that.
SSB Squat 166k x 6 x 5r
GHR BW x 4 x 10r
Seated Calf Raise RP 185 x 20-12-10-8
Tuesday, October 12, 2021
W3 Press
October 12, 2021
Week 3. Not enough zazz for good push pressing.
- Speed press 135/155/175/185/195
- Push Press 225 x 4
- Arnold Press 60e x 4 x 10r
- Front Lateral Raise 30e x 4 x 10r
- Seated High Incline Shoulder Press 50e x 4 x 12r
- Dead Hang 268 x 3 x 0:50
Monday, October 11, 2021
Deads
October 11, 2021
Put the chains on top of the bar so now they're floating by a few inches at the top. 90 second rests on all assistance again.
Deadlift EMOM 425 +2c (497) x 12 x 1r + 10 shrugs
DO Axle Deads 283 x 4 x 3 +0: hold
T-Bar Row 75k x 4 x 10r
Pulldowns 150 x 3 x 10r, 125 x 10r - started to get cheaty so I dropped the weight to stay slow and controlled
Seated CS Row 150 x 4 x 10r
EZ Curl 55 x 4 x 10r
Put the chains on top of the bar so now they're floating by a few inches at the top. 90 second rests on all assistance again.
Deadlift EMOM 425 +2c (497) x 12 x 1r + 10 shrugs
DO Axle Deads 283 x 4 x 3 +0: hold
T-Bar Row 75k x 4 x 10r
Pulldowns 150 x 3 x 10r, 125 x 10r - started to get cheaty so I dropped the weight to stay slow and controlled
Seated CS Row 150 x 4 x 10r
EZ Curl 55 x 4 x 10r
Friday, October 8, 2021
Bench
October 8, 2021
Had a weird bit of blood leakage. After (I think) my second set of dumbbell benching I ended up with two pinhole leaks on my right index finger. One on the side and one at the tip. Only thing I can think of is pressure making them pop a bit. Very weird.
- Speed press 135/155/175/185/195 x 3r
- DB Bench 110e x 5/5/5/5/8
- Dips 289 x 5 x 6r
- DB Skullcrushers 40e x 4 x 12r
- Reverse EZ Barbell 55 x 4 x 15r
Thursday, October 7, 2021
W6 Squat
October 7, 2021
Week 6. With the GHR I keep a bit of angle on my hips. Keeps my head from hitting the roof. Side note; I'm pretty happy with the dead hang progress.
SSB Squat 197k x 8 x 2r
DO Axle Deads 283 - not today
GHR BW x 3 x 10r
Dead Hangs 267 x 1:15, 0:50, 0:50
Seated Calf Raise RP 185 x 28-10-8-8
Week 6. With the GHR I keep a bit of angle on my hips. Keeps my head from hitting the roof. Side note; I'm pretty happy with the dead hang progress.
SSB Squat 197k x 8 x 2r
DO Axle Deads 283 - not today
GHR BW x 3 x 10r
Dead Hangs 267 x 1:15, 0:50, 0:50
Seated Calf Raise RP 185 x 28-10-8-8
Monday, October 4, 2021
Press
October 4, 2021
Speed press I stop when bar speed is slowing. Could've went further with the push pressing but I didn't want to get gassed before the other accessory work. Damn my delts are cooked. Damn bodybuilding.
- Speed press 135/155/175/185/195 x 3r
- Push Press 195/215 x 6r
- Arnold Press 55e x 4 x 12r
- Front Lateral Raise 25e x 4 x 12r
- Seated High Incline Shoulder Press 50e x 15, 13 45e x 15r
- Dead Hang 266 x 3 x 0:50
Friday, October 1, 2021
Deads
October 1, 2021
October means more back. This winter I want to focus on back and shoulders a bit. Based on how my triceps feel from Wednesday I'll ease into acclimating myself a bit haha! This bodybuilding type stuff is tiring. All controlled, full stretches, slow eccentrics etc. I'm still going to be sore. It'll be glorious! 90 seconds between all accessories.
Deadlift EMOM 425 +1c (461) x 15 x 1r + 10 shrugs
DO Axle Deads 283 x 3 x 3 +0:14 hold meh
T-Bar Row 75k x 3 x 10r
Pulldowns 150 x 3 x 10r
Seated CS Row 150 x 3 x 10r
EZ Curl 55 x 3 x 10r
Dead Hang 267 x 0:45 - good enough
Seated Calf Raise RP 185 x 25-10-8-8
October means more back. This winter I want to focus on back and shoulders a bit. Based on how my triceps feel from Wednesday I'll ease into acclimating myself a bit haha! This bodybuilding type stuff is tiring. All controlled, full stretches, slow eccentrics etc. I'm still going to be sore. It'll be glorious! 90 seconds between all accessories.
Deadlift EMOM 425 +1c (461) x 15 x 1r + 10 shrugs
DO Axle Deads 283 x 3 x 3 +0:14 hold meh
T-Bar Row 75k x 3 x 10r
Pulldowns 150 x 3 x 10r
Seated CS Row 150 x 3 x 10r
EZ Curl 55 x 3 x 10r
Dead Hang 267 x 0:45 - good enough
Seated Calf Raise RP 185 x 25-10-8-8
Thursday, September 30, 2021
Press
September 29, 2021
Finding my working weight again with a few of these exercises. Haven't done a few of them in ages.
- Speed press 155-175/185/195 x 3r
- DB Bench 110e x 4 x 5r
- Dips 265/275/285/295 x 6r
- DB Skullcrushers 40e x 15, 35e x 3 x 15r
- Reverse EZ Barbell Curl 65 x 20, 55 x 20
Tuesday, September 28, 2021
W5 Squat
September 28, 2021
Week 5. Mah glutes! If your ass isn't get hit on squats you aren't going deep enough. Tossing GHR back in the mix. I'll take it easy to build some tolerance over the next couple of sessions. Added another 5 seconds to my dead hang. Good stuff.
SSB Squat 154k x 6 x 5r
DO Axle Deads 278 x 5 x 5r + forgot the hold
GHR BW x 3 x 8r
Dead Hangs 264 x 1:10/0:50/0:50
Seated Calf Raise RP 180 x 35-12-10-10
Week 5. Mah glutes! If your ass isn't get hit on squats you aren't going deep enough. Tossing GHR back in the mix. I'll take it easy to build some tolerance over the next couple of sessions. Added another 5 seconds to my dead hang. Good stuff.
SSB Squat 154k x 6 x 5r
DO Axle Deads 278 x 5 x 5r + forgot the hold
GHR BW x 3 x 8r
Dead Hangs 264 x 1:10/0:50/0:50
Seated Calf Raise RP 180 x 35-12-10-10
Thursday, September 23, 2021
Press
September 23, 2021
Only went to 185 as the bar speed dropped a bit. Looking forward to some more mountains this weekend.
- Speed press 135/155/175/185 x 3r
- Push Press 185 x 8r
- Arnold Press 55e x 3 x 12r
- Front Lateral Raise 25e x 3 x 12r
- Seated High Incline Shoulder Press 65e x 5 - too cooked
- Dead Hang x 3 x 0:45
Wednesday, September 22, 2021
Deads
September 22, 2021
Start of a new cycle. Deadlifted double overhand to a single at 425. Grip doesn't feel as sharp today.
Deadlift 425 x 6 x 3r
DO Axle Deads 278 x 3/1 - not there today. Rest
Dead Hang 267 x 3 x 0:45 (75%)
Seated Calf Raise RP 180 x 30-14-10-8
Start of a new cycle. Deadlifted double overhand to a single at 425. Grip doesn't feel as sharp today.
Deadlift 425 x 6 x 3r
DO Axle Deads 278 x 3/1 - not there today. Rest
Dead Hang 267 x 3 x 0:45 (75%)
Seated Calf Raise RP 180 x 30-14-10-8
Monday, September 20, 2021
Bench
September 20, 2021
Still working on good strict press reps by putting my head through. 1,000's of reps not doing it is a tough thing to break now. Hoping it'll improve my overhead in the long run. My left feels wonky locking out like this though. Repetition should help. Seriously considering a gym membership for the winter to keep up the overhead work.
Side note; I'm thinking I've got some work stress creeping into my lifting gas tank.
Strict Press 195 x 3 x 3r - felt heavy enough for technique work.
DB Bench 110e x 3 x 5r
DB Row 120e x 8/8/20 - cardio! One quick reset right and 3 left. Tendon still jacked up.
Dead Hang 264 x 3 x 0:45
Band Laterals x 2 x 20r
Still working on good strict press reps by putting my head through. 1,000's of reps not doing it is a tough thing to break now. Hoping it'll improve my overhead in the long run. My left feels wonky locking out like this though. Repetition should help. Seriously considering a gym membership for the winter to keep up the overhead work.
Side note; I'm thinking I've got some work stress creeping into my lifting gas tank.
Strict Press 195 x 3 x 3r - felt heavy enough for technique work.
DB Bench 110e x 3 x 5r
DB Row 120e x 8/8/20 - cardio! One quick reset right and 3 left. Tendon still jacked up.
Dead Hang 264 x 3 x 0:45
Band Laterals x 2 x 20r
Friday, September 17, 2021
W4 Squat
September 17, 2021
Week 4
SSB Squat 186.5k x 8 x 2r
DO Axle Deads 278 x 4 x 3r +0:15 hold
SS Dead Hang 266 x 3 x 0:45
SS Sissy Squat x 5 x 10r
Ring Row RP x 25-9-6-6
Seated Calf Raise RP 175 x 35-12-10-9
Week 4
SSB Squat 186.5k x 8 x 2r
DO Axle Deads 278 x 4 x 3r +0:15 hold
SS Dead Hang 266 x 3 x 0:45
SS Sissy Squat x 5 x 10r
Ring Row RP x 25-9-6-6
Seated Calf Raise RP 175 x 35-12-10-9
Wednesday, September 15, 2021
Press
September 15, 2021
First time playing with the log in a couple of years. Passing clouds are a bugger.
Hot damn! Dead hangs felt great!
12" Log Strict 200 x 2/3/2/2/2
Seated DB Press 50e x 3 x 15r
Dead Hang 265 x 1:05 (good PR), 75% x 0:45, 0:45
Pulldowns RP 210 x 13-3 dunno. Nothing there.
First time playing with the log in a couple of years. Passing clouds are a bugger.
Hot damn! Dead hangs felt great!
12" Log Strict 200 x 2/3/2/2/2
Seated DB Press 50e x 3 x 15r
Dead Hang 265 x 1:05 (good PR), 75% x 0:45, 0:45
Pulldowns RP 210 x 13-3 dunno. Nothing there.
Monday, September 13, 2021
Deads
September 13, 2021
I always warm-up to at least 405 with double overhand and tonight it felt like I could've held it forever. I guess the dead hangs and dumbbell rows are maintaining my grip at least. Went DO up to two sets of chains (~477). Popped my thumb but my fingers had a good enough crimp the bar was stable. Stopped the DO there satisfied with what's happening.
Deadlift w/Chains Every 1:30 x no 405+5c (585) x 5 x 1r
DO Axle Deads 278 x 3 x 3r +0:18 hold
Dead Hang 265 x 3 x 0:35 (75%)
Seated Calf Raise RP 175 x 30-10-9-8
I always warm-up to at least 405 with double overhand and tonight it felt like I could've held it forever. I guess the dead hangs and dumbbell rows are maintaining my grip at least. Went DO up to two sets of chains (~477). Popped my thumb but my fingers had a good enough crimp the bar was stable. Stopped the DO there satisfied with what's happening.
Deadlift w/Chains Every 1:30 x no 405+5c (585) x 5 x 1r
DO Axle Deads 278 x 3 x 3r +0:18 hold
Dead Hang 265 x 3 x 0:35 (75%)
Seated Calf Raise RP 175 x 30-10-9-8
Thursday, September 9, 2021
Bench
September 9, 2021
Adding extra pressing in. Focus is on getting more comfortable popping my head through and locking out there. A bit beat up so I stopped early too.
Strict Press 205 x 3 x 3r
DB Bench 100e x 8/8/8/8/9
Adding extra pressing in. Focus is on getting more comfortable popping my head through and locking out there. A bit beat up so I stopped early too.
Strict Press 205 x 3 x 3r
DB Bench 100e x 8/8/8/8/9
Wednesday, September 8, 2021
W3 Squat
September 8, 2021
Week 3. Everything felt good other than my fingers still being messed up. Seems to only limit very specific movements at least.
On the one armed dead hangs I could sure feel a stretch in my right bicep. Right is substantially weaker at this.
SSB Squat 143k x 6 x 5r
DO Axle Deads 273 x 8 x 3r +0:16 hold
One Arm Dead Hang
264 R - 0:10, 0:15, 0:16 x L - 0:15, 0:15, 0:20
Ring Row RP x 20-10-6-5
Seated Calf Raise RP 175 x 23-12-7-6
Week 3. Everything felt good other than my fingers still being messed up. Seems to only limit very specific movements at least.
On the one armed dead hangs I could sure feel a stretch in my right bicep. Right is substantially weaker at this.
SSB Squat 143k x 6 x 5r
DO Axle Deads 273 x 8 x 3r +0:16 hold
One Arm Dead Hang
264 R - 0:10, 0:15, 0:16 x L - 0:15, 0:15, 0:20
Ring Row RP x 20-10-6-5
Seated Calf Raise RP 175 x 23-12-7-6
Monday, September 6, 2021
Press
September 6, 2021
Getting used to the push pressing. Going to take a couple of sessions to get everything firing right. Pretty telling when my strict press is damn near the same as my push. I might do a quick 3x3 first on my bench days too.
Push Press 225 x 3 x 3r
Strict Press 225 x 2, 205 x 3 x 3r - had a misload with an extra plate one one side for my first set at 205. Oh well.
Pulldowns RP 210 x 12-5-4-3
Dead Hang - Skipped today
Getting used to the push pressing. Going to take a couple of sessions to get everything firing right. Pretty telling when my strict press is damn near the same as my push. I might do a quick 3x3 first on my bench days too.
Push Press 225 x 3 x 3r
Strict Press 225 x 2, 205 x 3 x 3r - had a misload with an extra plate one one side for my first set at 205. Oh well.
Pulldowns RP 210 x 12-5-4-3
Dead Hang - Skipped today
Friday, September 3, 2021
Deads
September 3, 2021
Deads are feeling great. I'll have to see where I am with straight weight after this cycle or another one. One more session to finish off this one. Gimpy finger pulleys we're getting to me on the axle so I stopped early.
Deadlift w/Chains EMOM 405+4c (549) x 8 x 1r
DO Axle Deads 273 x 6 x 3r
Dead Hang 264 x 3 x 0:35 (75%)
Seated Calf Raise RP 230 x 13-8-6-6
Deads are feeling great. I'll have to see where I am with straight weight after this cycle or another one. One more session to finish off this one. Gimpy finger pulleys we're getting to me on the axle so I stopped early.
Deadlift w/Chains EMOM 405+4c (549) x 8 x 1r
DO Axle Deads 273 x 6 x 3r
Dead Hang 264 x 3 x 0:35 (75%)
Seated Calf Raise RP 230 x 13-8-6-6
Wednesday, September 1, 2021
Bench
September 1, 2021
Dumbbell Bench Press 100e x 4 x 8r
DB Row 120e x 8, 8, 15
DB Wrist Curl 55 x 20, 20, 15
Dead Hang 264 x 3 x 0:45
Dumbbell Bench Press 100e x 4 x 8r
DB Row 120e x 8, 8, 15
DB Wrist Curl 55 x 20, 20, 15
Dead Hang 264 x 3 x 0:45
Monday, August 30, 2021
W2 Squat
August 30, 2021
Week 2. Thinking about some of Boris' (Squat RX) squat volume training. Might add some in this winter. See what I get for hypertrophy out of it. With the dead hangs I think I'll just work at 75% on my axle days and push my time up on press days.
SSB Squat 177k x 8 x 2r
DO Axle Deads 273 x 7 x 3r +0:16 hold
Dead Hang 267 x 3 x 0:35
Week 2. Thinking about some of Boris' (Squat RX) squat volume training. Might add some in this winter. See what I get for hypertrophy out of it. With the dead hangs I think I'll just work at 75% on my axle days and push my time up on press days.
SSB Squat 177k x 8 x 2r
DO Axle Deads 273 x 7 x 3r +0:16 hold
Dead Hang 267 x 3 x 0:35
Seated Calf Raise RP 225 x 15-6-6-6-5-5
Wednesday, August 25, 2021
Press
August 25, 2021
I'm thinking that I may just keep working my press as a strict movement and not do any push-pressing until next year. Maybe standing strict as long as I can then seated throughout the winter and see how that'll translate to a push press next summer. Open to thoughts as well.
I'm thinking that I may just keep working my press as a strict movement and not do any push-pressing until next year. Maybe standing strict as long as I can then seated throughout the winter and see how that'll translate to a push press next summer. Open to thoughts as well.
I'm also thinking with the dead hangs since I'm going 3x a week with them Wednesday I'll just go at 75%.
Pretty good shoulders, tri's, and back pump. Maybe I should buy a stringer and some white rimmed sunglasses now? Nah, too fuzzy.
Strict Press 195 x 7 x 5r
Pulldowns 210 x 3 x 12r
DB Wrist Curls 55e x 2 x 20r
Dead Hang 267 x 3 x 0:35
Strict Press 195 x 7 x 5r
Pulldowns 210 x 3 x 12r
DB Wrist Curls 55e x 2 x 20r
Dead Hang 267 x 3 x 0:35
Monday, August 23, 2021
Deads
August 23, 2021
Got a couple of pretty gimpy finger pulleys in my left hand from diving right back into pinch hard. Heed my lessons of pain.
Deadlift w/Chains EMOM 405+3c (513) x 10x 1r
DO Axle Deads 273 x 6 x 3r + 0:15 hold
Dead Hang 267 x 0:45, 0:45, 0:50
Seated Calf Raise RP 225 x meh. They didn't feel like working so I didn't force them tonight.
Got a couple of pretty gimpy finger pulleys in my left hand from diving right back into pinch hard. Heed my lessons of pain.
Deadlift w/Chains EMOM 405+3c (513) x 10x 1r
DO Axle Deads 273 x 6 x 3r + 0:15 hold
Dead Hang 267 x 0:45, 0:45, 0:50
Seated Calf Raise RP 225 x meh. They didn't feel like working so I didn't force them tonight.
Friday, August 20, 2021
Bench
August 20, 2021
Jacked up my left middle finger up good on the pinching. Sloooower dumbass. I'll knock off a bunch of poundage and just step load the sets for a bit starting next time.
A) Dumbbell Bench Press 100e x 3 x 8r
B) Climber Pinch 163 x 1/2/3/1/2/2
DB Row 120e x 4 x 8r
Red Rafter Curl 10# x 2 x 10r - ouch on the left
DB Wrist Curl 55 x 19, 20
Jacked up my left middle finger up good on the pinching. Sloooower dumbass. I'll knock off a bunch of poundage and just step load the sets for a bit starting next time.
A) Dumbbell Bench Press 100e x 3 x 8r
B) Climber Pinch 163 x 1/2/3/1/2/2
DB Row 120e x 4 x 8r
Red Rafter Curl 10# x 2 x 10r - ouch on the left
DB Wrist Curl 55 x 19, 20
Dead Hang 270 x 0:30, 0:35, 0:40
Wednesday, August 18, 2021
W1 Squat
August 18, 2021
Week 1
SSB Squat 132k x 6 x 5r
DO Axle Deads 273 x 5 x 3r + 0:18 hold
Seated Calf Raise RP 225 x 12-6-5-4-5-4-3
Week 1
SSB Squat 132k x 6 x 5r
DO Axle Deads 273 x 5 x 3r + 0:18 hold
Seated Calf Raise RP 225 x 12-6-5-4-5-4-3
Monday, August 16, 2021
Friday, August 13, 2021
Deads
August 13, 2021
Wasn't sure how today was going to go. Guts (when is autocorrect going to realize I spell guts more than guys?) were disturbed a bit today. Went alright. Surprised the axle Deads went good with my fingers being jacked up from yesterday's pinching. Didn't help my hold though.
Deadlift w/Chains EMOM 405+2c (477) x 12 x 1r
DO Axle Deads 268 x 8 x 3r + 0:09 hold
Seated Calf Raise RP 210 x 16-10-8-6-7-6
Deadlift w/Chains EMOM 405+2c (477) x 12 x 1r
DO Axle Deads 268 x 8 x 3r + 0:09 hold
Seated Calf Raise RP 210 x 16-10-8-6-7-6
Thursday, August 12, 2021
Bench
August 12, 2021
Something tweaked in my left hands knuckles with the pinch. Suppose I should be acclimating myself to pinch again. Using the CP for training. Takes up less space to leave loaded and is the hardest variation for me by far. Lost some zazz to do the last couple of sets. Oh well, just feeling it out again.
Well, didn't get a good AMRAP on the last set but still a PR with this on DB bench. Feb 5 was the last time I did a 5x12r with the 90's and ended up rest pausing the last two sets. Good stuff and my shoulder didn't give me too much grief.
Dumbbell Bench Press 90e x 12/12/12/12/12
DB Row 115e x 5 x 10r
Climber Pinch 163 x 1/2/3/1/2/3/1
DB Wrist Curl 50 x 2 x 20r
Something tweaked in my left hands knuckles with the pinch. Suppose I should be acclimating myself to pinch again. Using the CP for training. Takes up less space to leave loaded and is the hardest variation for me by far. Lost some zazz to do the last couple of sets. Oh well, just feeling it out again.
Well, didn't get a good AMRAP on the last set but still a PR with this on DB bench. Feb 5 was the last time I did a 5x12r with the 90's and ended up rest pausing the last two sets. Good stuff and my shoulder didn't give me too much grief.
Dumbbell Bench Press 90e x 12/12/12/12/12
DB Row 115e x 5 x 10r
Climber Pinch 163 x 1/2/3/1/2/3/1
DB Wrist Curl 50 x 2 x 20r
Monday, August 9, 2021
Squat
August 8, 2021
Great day. Was supposed to just do some sets and reps at 202kg. Felt good so I figured I'd go up until the movement slowed a bit.
Anyways, a belt makes me look like I have a bit of a back at least haha!
SSB Squat 202/212/222/232kg x 1
DO Axle Deads 268 x 7 x 3r + 0:14
RP Seated Calf Raise 200 x 14-7-7-6-6-6
Friday, August 6, 2021
Press
August 6, 2021
After presses I just worked with buddy to help him dial in his deadlift form. Did a high rep curl set for fun. Stopped before I got into deep water.
Strict Press 195 x 5 x 5r
"Poundstone" Curl - 50
Strict Press 195 x 5 x 5r
"Poundstone" Curl - 50
Wednesday, August 4, 2021
Deads
August 4, 2021
Bad grip on the last axle set. So damned sweaty.
Deadlift w/Chains EMOM 405+1c (441) x 15 x 1r
DO Axle Deads 268 x 6 x 3r + 0:13 hold
Seated Calf Raise MYO 200 x 12-8x4r
Bad grip on the last axle set. So damned sweaty.
Deadlift w/Chains EMOM 405+1c (441) x 15 x 1r
DO Axle Deads 268 x 6 x 3r + 0:13 hold
Seated Calf Raise MYO 200 x 12-8x4r
Sunday, August 1, 2021
Bench
August 2, 2021
Dumbbell Bench Press 90e x 4 x 12r
DB Row 115e x 4 x 10r
Rack Run DB Hammer Curl 2x 30/35 x 10r - 40 x 5r (50 total reps)
Dumbbell Bench Press 90e x 4 x 12r
DB Row 115e x 4 x 10r
Rack Run DB Hammer Curl 2x 30/35 x 10r - 40 x 5r (50 total reps)
Friday, July 30, 2021
Squat
July 30, 2021
Little pain at the top of my left kneecap. I'll have to watch that.
SSB Squat 161k x 6 x 5r
DO Axle Deads 268 x 5 x 3r plus 0:13 hold
Seated Calf Raise 175 x 3 x 20r
SSB Squat 161k x 6 x 5r
DO Axle Deads 268 x 5 x 3r plus 0:13 hold
Seated Calf Raise 175 x 3 x 20r
Wednesday, July 28, 2021
Press
July 28, 2021
Last session at this weight. Bump up to 195 and start at a 5x5 again next week. Going to start doing daily dislocates as well.
Anyways, liking these sessions. Simple and effective.
Strict Press 185 x 7 x 5r
Pulldowns 210 x 5 x 10r
Last session at this weight. Bump up to 195 and start at a 5x5 again next week. Going to start doing daily dislocates as well.
Anyways, liking these sessions. Simple and effective.
Strict Press 185 x 7 x 5r
Pulldowns 210 x 5 x 10r
Monday, July 26, 2021
Deads
July 26, 2021
Beginning of another ramp up.
Deadlift 405 x 5 x 3r
DO Axle Deadlift 263 x 8 x 3r plus 0:14 hold
Seated Calf Raise 90s 175 x 4 x 15r
Beginning of another ramp up.
Deadlift 405 x 5 x 3r
DO Axle Deadlift 263 x 8 x 3r plus 0:14 hold
Seated Calf Raise 90s 175 x 4 x 15r
Sunday, July 25, 2021
Bench
July 25, 2021
Doing a bit of dumbbell bench to give my shoulder a break plus I can't really torque up the wraps with fresh tattoo work over my wrist and hand. I'll do a cycle or two of my dumbbell step progression. Still some summer fat guy minimalism. Having a real tough time finding zazz today. Got out with some friends for a birthday yesterday which was great. Drives in the amount of isolation I live in though.
Doing a bit of dumbbell bench to give my shoulder a break plus I can't really torque up the wraps with fresh tattoo work over my wrist and hand. I'll do a cycle or two of my dumbbell step progression. Still some summer fat guy minimalism. Having a real tough time finding zazz today. Got out with some friends for a birthday yesterday which was great. Drives in the amount of isolation I live in though.
I did a few mills as well with the club but they definitely didn't look nice enough to record. More practice = more fluid.
Dumbbell Bench Press 90e x 3 x 12r
DB Row 115e x 3 x 10r
Clubbell Stuff 25#
Dumbbell Bench Press 90e x 3 x 12r
DB Row 115e x 3 x 10r
Clubbell Stuff 25#
Wednesday, July 21, 2021
W6 Squat
July 21, 2021
Bad sciatic pain down the back of my right leg since my last squat session. Kicked in about 2 days after. Neoprene and my spud briefs to help. Also went with the SSB to keep the weight down a bit and to give my shoulder a break.
SSB Squat 191.5kg x 8 x 2r
DO Axle Deadlift 263 x 7 x 3r
Seated Calf Raise 90s 175 x 3 x 15r
Bad sciatic pain down the back of my right leg since my last squat session. Kicked in about 2 days after. Neoprene and my spud briefs to help. Also went with the SSB to keep the weight down a bit and to give my shoulder a break.
SSB Squat 191.5kg x 8 x 2r
DO Axle Deadlift 263 x 7 x 3r
Seated Calf Raise 90s 175 x 3 x 15r
Monday, July 19, 2021
Press
July 19, 2021
More old guy minimalism.
Strict Press 185 x 6 x 5r
Pulldowns 210 x 4 x 10r
25# Clubbell for a bit to feel better
More old guy minimalism.
Strict Press 185 x 6 x 5r
Pulldowns 210 x 4 x 10r
25# Clubbell for a bit to feel better
Friday, July 16, 2021
W6 Deads
July 16, 2021
Last week of this ramp up. Add 20# and go for another 6 weeks.
Last week of this ramp up. Add 20# and go for another 6 weeks.
Air Bike 10/20 for 5 minutes
Deadlift EMOM 385+5c (565) x 5 x 1r
DO Axle Deadlift 263 x 6 x 3r
Seated Calf Raise 90s 175 x 3 x 20r
Wednesday, July 14, 2021
W9 Bench
July 14, 2021
Start of the final wave with this program. My left shoulder is getting pretty jacked. After this cycle I think I'll do another run with the dumbbells to heal up before using the barbell again.
1a Bench Press 144.5kg x 1, 126kg x 3 x 5r
1b Pullaparts x 3 x 50r
DB Row 110e x 5 x 10r
Start of the final wave with this program. My left shoulder is getting pretty jacked. After this cycle I think I'll do another run with the dumbbells to heal up before using the barbell again.
1a Bench Press 144.5kg x 1, 126kg x 3 x 5r
1b Pullaparts x 3 x 50r
DB Row 110e x 5 x 10r
Monday, July 12, 2021
W5 Squat
July 12, 2021
Week 5
Front Squat 121kg x 5 x 2r
1a Squat 156kg x 6 x 5r
1b DO Axle Deadlift 263 x 5 x 3r
Full RoM DB Wrist Curl 45e x 3 x 20r
Seated Calf Raise 170 x 3 x 20r Slow & Paused
Week 5
Front Squat 121kg x 5 x 2r
1a Squat 156kg x 6 x 5r
1b DO Axle Deadlift 263 x 5 x 3r
Full RoM DB Wrist Curl 45e x 3 x 20r
Seated Calf Raise 170 x 3 x 20r Slow & Paused
Friday, July 9, 2021
Press
July 9, 2021
Strict Press 185 x 5 x 5r
Pulldowns with the new Handle 210 x 3 x 10r
Strict Press 185 x 5 x 5r
Pulldowns with the new Handle 210 x 3 x 10r
Futzing with Stones and D-Ball
Wednesday, July 7, 2021
W5 Deads
July 7, 2021
Air Bike 6 min, 588 watt
Deadlift EMOM 385+4c (529) x 8 x 1r
DO Axle Deadlift 258 x 8 x 3r
Seated Calf Raise 90s 170 x 3 x 20r
Air Bike 6 min, 588 watt
Deadlift EMOM 385+4c (529) x 8 x 1r
DO Axle Deadlift 258 x 8 x 3r
Seated Calf Raise 90s 170 x 3 x 20r
Monday, July 5, 2021
W8 Bench
July 5, 2021
Pretty happy with this. Probably the strongest bench session I've had in a long time. Seems like reduced frequency is agreeing with me as with cutting volume. Diet has been crap as well.
1a Bench Press 152k x 1, 137k x 5 x 3r
1b Pullaparts 25/50/50
DB Row 110e x 4 x 10r
Pretty happy with this. Probably the strongest bench session I've had in a long time. Seems like reduced frequency is agreeing with me as with cutting volume. Diet has been crap as well.
1a Bench Press 152k x 1, 137k x 5 x 3r
1b Pullaparts 25/50/50
DB Row 110e x 4 x 10r
Sunday, July 4, 2021
W4 Squat
July 4, 2021
Week 4. Been too hot and muggy up until today. Still really high humidity. Minimal.
1a Squat 191.5k x 6 x 2r
1b DO Axle Deadlift 258 x 6 x 3r
Full RoM DB Wrist Curl 40e x 35/25/20
Seated Calf Raise 170 x 35/20/23
Week 4. Been too hot and muggy up until today. Still really high humidity. Minimal.
1a Squat 191.5k x 6 x 2r
1b DO Axle Deadlift 258 x 6 x 3r
Full RoM DB Wrist Curl 40e x 35/25/20
Seated Calf Raise 170 x 35/20/23
Wednesday, June 30, 2021
Press
June 30, 2021
Sweaty. 35'C. Mutha-…..
Strict Press 175 x 7 x 5r
Stones up to 265 for a few then shouldered my 225 D-Ball a few times.
Sweaty. 35'C. Mutha-…..
Strict Press 175 x 7 x 5r
Stones up to 265 for a few then shouldered my 225 D-Ball a few times.
Monday, June 28, 2021
Deads
June 28, 2021
Too damned hot!
Deadlift EMOM 385+3c (493) x 10 x 1r
DO Axle Deadlift 258 x 7 x 3r
KB Double Clean/Squat Ladders - too damn hot!
Seated Calf Raise 90s 170 x 35-22-20
Too damned hot!
Deadlift EMOM 385+3c (493) x 10 x 1r
DO Axle Deadlift 258 x 7 x 3r
KB Double Clean/Squat Ladders - too damn hot!
Seated Calf Raise 90s 170 x 35-22-20
Friday, June 25, 2021
W7 Bench
June 25, 2021
Week 7. Left shoulder is starting to give me grief again.
Bench Press 148k x 1, 129k x 5 x 3r
Week 7. Left shoulder is starting to give me grief again.
Bench Press 148k x 1, 129k x 5 x 3r
Monkeyed around for a bit trying to get into position for a double overhand bend. A few more sessions for the flexibility then I'll melt it.
Wednesday, June 23, 2021
Squat
June 23, 2021
Started getting a weird cramp in the side of my abs about halfway through my squat work-sets. Hopefully it's just the cereal I ate beforehand. Looking forward to getting my second Pfizer jab tomorrow morning as well. Fingers crossed that I continue with no side effects.
Squat 146k x 6 x 5r
Reverse Bend 6x1/4" grade 8 in 3 hits to 40'
DO Axle Deadlift 258 x 6 x 3r
Full RoM DB Wrist Curl 40e x 5 x 20r
Seated Calf Raise 170 x 30/25/20
Started getting a weird cramp in the side of my abs about halfway through my squat work-sets. Hopefully it's just the cereal I ate beforehand. Looking forward to getting my second Pfizer jab tomorrow morning as well. Fingers crossed that I continue with no side effects.
Squat 146k x 6 x 5r
Reverse Bend 6x1/4" grade 8 in 3 hits to 40'
DO Axle Deadlift 258 x 6 x 3r
Full RoM DB Wrist Curl 40e x 5 x 20r
Seated Calf Raise 170 x 30/25/20
Monday, June 21, 2021
Press
June 21, 2021
Sweaty.
Strict Press 175 x 6 x 5r
Pulldowns 210 x 12/10/8
2.5" Crusher 103 x 4 x 10r
TTK One Hand 9.5 x 3 x 10r
DB Wrist Curl (full RoM) 40e x 4 x 20r
Sweaty.
Strict Press 175 x 6 x 5r
Pulldowns 210 x 12/10/8
2.5" Crusher 103 x 4 x 10r
TTK One Hand 9.5 x 3 x 10r
DB Wrist Curl (full RoM) 40e x 4 x 20r
Friday, June 18, 2021
Deads
June 18, 2021
Felt really good this session. Still training buddy. Had him do axle deadlift ladders, kettlebell clean & squats, and then a bunch of hip circle flexibility stuff when I saw how his knees were tracking. Sent him home with it to get some more practice in.
Deadlift EMOM 385+2c (457) x 12 x 1r
DO Axle Deadlift 258 x 5 x 3r
KB Double Clean/Squat Ladders 2x24k x 4 x 1-2-3r
Seated Calf Raise 170 x 25/20/20
Felt really good this session. Still training buddy. Had him do axle deadlift ladders, kettlebell clean & squats, and then a bunch of hip circle flexibility stuff when I saw how his knees were tracking. Sent him home with it to get some more practice in.
Deadlift EMOM 385+2c (457) x 12 x 1r
DO Axle Deadlift 258 x 5 x 3r
KB Double Clean/Squat Ladders 2x24k x 4 x 1-2-3r
Seated Calf Raise 170 x 25/20/20
Wednesday, June 16, 2021
Bench
June 16, 2021
Bench Press 144.5k x 1, 129k x 5 x 3r
DB Row 110e x 10/10/15
2.5" Crusher Lifts - skipped. Grip tuckered from yesterday
TTK One Hand 8.5 x 5 x 10r
DB Wrist Curl (full RoM) 40e x 3 x 20r
Bench Press 144.5k x 1, 129k x 5 x 3r
DB Row 110e x 10/10/15
2.5" Crusher Lifts - skipped. Grip tuckered from yesterday
TTK One Hand 8.5 x 5 x 10r
DB Wrist Curl (full RoM) 40e x 3 x 20r
Tuesday, June 15, 2021
Squat
June 15, 2021
I should've had a fan going. I freaking hate the heat and humidity. Still feel a lot of the effort in the abdomen. It'll come back.
I should've had a fan going. I freaking hate the heat and humidity. Still feel a lot of the effort in the abdomen. It'll come back.
Squat 179k x 8 x 2r
Pause Squat 141k x 3 x 3r
DO Axle SLDL 253 x 5 x 3r
Seated Calf Raise 170 x 3 x 15r
Saturday, June 12, 2021
Press
June 12, 2021
Buddy came over as he's interested in lifting. Some of my breaks were stretching out pretty good. He's got a gimpy shoulder so I was showing him some bottoms up kettlebell variations and Clubbell work.
Strict Press 175 x 5 x 5r
Pulldowns 210 x 12/10/8
2.5" Crusher 103 x 3 x 10r
TTK 8.5e x 4 x 10r
DB Wrist Curl (full RoM) 40e x 2 x 20r
Buddy came over as he's interested in lifting. Some of my breaks were stretching out pretty good. He's got a gimpy shoulder so I was showing him some bottoms up kettlebell variations and Clubbell work.
Strict Press 175 x 5 x 5r
Pulldowns 210 x 12/10/8
2.5" Crusher 103 x 3 x 10r
TTK 8.5e x 4 x 10r
DB Wrist Curl (full RoM) 40e x 2 x 20r
Thursday, June 10, 2021
Deads
June 10, 2021
Little meh with niggles yesterday so I postponed until today. Worked up to a single on the axle deads. Moving the right way after not doing grip really for years. Happy to throw the kettlebells back in the mix. Going to take a couple sessions to get my form and volume back up.
Deadlift EMOM 385+1c (421) x 12 x 1r
DO Axle Deadlift 233/253/263/283 x 2r, 303/323 x 1r
KB Double Clean/Squat Ladders 2x24k x 3 x 1-2-3r
Seated Calf Raise 170 x 3 x 15r
Little meh with niggles yesterday so I postponed until today. Worked up to a single on the axle deads. Moving the right way after not doing grip really for years. Happy to throw the kettlebells back in the mix. Going to take a couple sessions to get my form and volume back up.
Deadlift EMOM 385+1c (421) x 12 x 1r
DO Axle Deadlift 233/253/263/283 x 2r, 303/323 x 1r
KB Double Clean/Squat Ladders 2x24k x 3 x 1-2-3r
Seated Calf Raise 170 x 3 x 15r
Monday, June 7, 2021
Bench
June 7, 2021
Reset day for another wave for bench. Interesting thing with getting to back squat again is that it felt as easy as it should have if I was squatting for the past seven weeks however… my core, back, etc. really got some DOMS from bracing which never happens as well as my ass getting particularly tender. Interesting to "feel" specifically the muscular usage differences between belt squatting and having the bar back on my back. Definitely correlation but I should've added planks, pallof presses, etc. and some GHR.
Bench Press 141k x 1, 126k x 3 x 5r
DB Row 110e x 3 x 10r
2.5" Crusher Lifts 103.4 x 3 x 10r
TTK One Hand 8.5 x 3 x 10r
Reset day for another wave for bench. Interesting thing with getting to back squat again is that it felt as easy as it should have if I was squatting for the past seven weeks however… my core, back, etc. really got some DOMS from bracing which never happens as well as my ass getting particularly tender. Interesting to "feel" specifically the muscular usage differences between belt squatting and having the bar back on my back. Definitely correlation but I should've added planks, pallof presses, etc. and some GHR.
Bench Press 141k x 1, 126k x 3 x 5r
DB Row 110e x 3 x 10r
2.5" Crusher Lifts 103.4 x 3 x 10r
TTK One Hand 8.5 x 3 x 10r
Saturday, June 5, 2021
Back Squats
June 5, 2021
First time putting a bar on my back since the surgery. Keep er easy. Finally getting to try out my new squat bar though.
Squat 25k x 4 x 5r, 75k x 2 x 5r, 126k x 3, 136k x 6 x 5r
First time putting a bar on my back since the surgery. Keep er easy. Finally getting to try out my new squat bar though.
Squat 25k x 4 x 5r, 75k x 2 x 5r, 126k x 3, 136k x 6 x 5r
Axle SLDL 233 x 3 x 5r
Tuesday, June 1, 2021
Press
June 1, 2021
Easy peasy. Paused and pushed my skull through and held motionless my last press set just so I don't lose that comfort there. Add another 10# next week for another wave.
Strict Press 165 x 7 x 5r
Pulldowns 210 x 3 x 8r
I'll give grip a day off seeings as I did my pulls yesterday double overhand and I want to attempt a 1RM to base my next cycle off of.
Easy peasy. Paused and pushed my skull through and held motionless my last press set just so I don't lose that comfort there. Add another 10# next week for another wave.
Strict Press 165 x 7 x 5r
Pulldowns 210 x 3 x 8r
I'll give grip a day off seeings as I did my pulls yesterday double overhand and I want to attempt a 1RM to base my next cycle off of.
Monday, May 31, 2021
Deads - Post Surgery
May 31, 2021
Passed the 6 week mark since surgery so I'm going to start pressuring up a bit. Ankles are super puffy. Must be from the hiking around yesterday.
Just some ladders to familiarize myself with the lift again.
Deadlift 385 x 2 x 1/2/3r
Felt some weird pressure on the hernia incision spot so I stopped there. No rush. Besides, I want to put some compression socks on.
Passed the 6 week mark since surgery so I'm going to start pressuring up a bit. Ankles are super puffy. Must be from the hiking around yesterday.
Just some ladders to familiarize myself with the lift again.
Deadlift 385 x 2 x 1/2/3r
Felt some weird pressure on the hernia incision spot so I stopped there. No rush. Besides, I want to put some compression socks on.
Friday, May 28, 2021
Bench
May 28, 2021
Hands are weird. TTK was stupid hard today for some reason.
So far this minimalist training seems to be agreeing with me though. Reset session next then another run up.
Bench Press 148k x 1, 133k x 5 x 3r
DB Row 100e x 10/10/25
Grip between sets
2.5" Crusher Lifts 99 x 5 x 10r
TTK One Hand 8.5 x 3 x 10r
DB Row 100e x 10/10/25
Grip between sets
2.5" Crusher Lifts 99 x 5 x 10r
TTK One Hand 8.5 x 3 x 10r
Wednesday, May 26, 2021
Squat
May 26, 2021
Took off the BFR bands tonight to see if I could feel a difference. Meh. Also got my first Pfizer shot this morning. No issues so far anyways.
At the end of this week it'll be 6 weeks since the surgery and I plan on putting a bar on my back and deadlifting again.
Took off the BFR bands tonight to see if I could feel a difference. Meh. Also got my first Pfizer shot this morning. No issues so far anyways.
At the end of this week it'll be 6 weeks since the surgery and I plan on putting a bar on my back and deadlifting again.
Too lazy for grip stuff. Maybe tomorrow by itself.
Leg Curl 75 x 15/15/13
Belt Squat 230 x 3/3/3/3/8
Leg Extension 110 x 15/15/25
Seated Calf Raise 170 x 3 x 15r
Leg Curl 75 x 15/15/13
Belt Squat 230 x 3/3/3/3/8
Leg Extension 110 x 15/15/25
Seated Calf Raise 170 x 3 x 15r
Friday, May 21, 2021
Wednesday, May 19, 2021
Squat
May 19, 2021
Leg Curl 70 x 3 x 15r
Belt Squat BFR 200 x 5/5/5/5/10
Leg Extension BFR 100 x 3 x 15r
Seated Calf Raise 170 x 3 x 15r
Grip between sets
2.5" Crusher Lifts 99 x 4 x 10r
TTK One Hand 8.5 x 3 x 10r
Wrist Rocker 2.5# x 50 each way
Leg Curl 70 x 3 x 15r
Belt Squat BFR 200 x 5/5/5/5/10
Leg Extension BFR 100 x 3 x 15r
Seated Calf Raise 170 x 3 x 15r
Grip between sets
2.5" Crusher Lifts 99 x 4 x 10r
TTK One Hand 8.5 x 3 x 10r
Wrist Rocker 2.5# x 50 each way
Monday, May 17, 2021
Bench
May 17, 2021
Dropped the weight for my right on the crusher. I should be dominating it better on the AMRAP. I think I'll continue with the three sessions per week and only add the AMRAP to the last day as well.
DB Row 100e x Rx10/10/ Lx10/10/
Grip between sets
2.5" Crusher Lifts 99 x 3 x 10r
TTK One Hand 8 x 3 x 10r
Wrist Rocker 2.5# x 50 each way
Friday, May 14, 2021
Squats
May 14, 2021
4 weeks post surgery
Leg Curl 65 x 3 x 15r
Belt Squat BFR 190 x 5/5/5/5/10
Leg Extension BFR 90 x 3 x 15r
Seated Calf Raise 170 x 3 x 15r
2.5" Crusher Lifts R103 x 10/10/13 L94 x 10/10/20
TTK 8 x 3 x 10r
4 weeks post surgery
Leg Curl 65 x 3 x 15r
Belt Squat BFR 190 x 5/5/5/5/10
Leg Extension BFR 90 x 3 x 15r
Seated Calf Raise 170 x 3 x 15r
2.5" Crusher Lifts R103 x 10/10/13 L94 x 10/10/20
TTK 8 x 3 x 10r
Wednesday, May 12, 2021
Press
May 12, 2021
Figure I'll do another 9 weeks of this overhead strict press progression then start hitting the push presses for the rest of the season.
Strict Press 165 x 5 x 5555
Pulldowns 200 x 4 x 8r
2.5" Crusher Lifts
R-103 x 10/10/12
L-89 x 10/10/20
TTK 8 x 3 x 10r
Figure I'll do another 9 weeks of this overhead strict press progression then start hitting the push presses for the rest of the season.
Strict Press 165 x 5 x 5555
Pulldowns 200 x 4 x 8r
2.5" Crusher Lifts
R-103 x 10/10/12
L-89 x 10/10/20
TTK 8 x 3 x 10r
Monday, May 10, 2021
Moar Squatting Stuff
May 10, 2021
25 days post surgery. I plan on resuming my full lifts after May 27 which will be 6 weeks.
Massive DOMS in my forearm flexors from Saturday's initial workout so I wasn't expecting much today other than breaking up the ouchies.
Leg Curl 60 x 3 x 15r
Belt Squat BFR 140/140/150/160/170 x 10r
Leg Extension BFR 85 x 3 x 15r
Seated Calf Raise 170 x 3 x 15r
2.5" Crusher Lifts 103 x 2 x 5r
2.5" Crusher Holds
R-108 x 15s/20s
L-103 x 10s/5s
2.5" Crusher Lifts
R-103 x 2 x 10r
L-89 x 2 x 10r
TTK 7.5 x 3 x 10r
25 days post surgery. I plan on resuming my full lifts after May 27 which will be 6 weeks.
Massive DOMS in my forearm flexors from Saturday's initial workout so I wasn't expecting much today other than breaking up the ouchies.
Leg Curl 60 x 3 x 15r
Belt Squat BFR 140/140/150/160/170 x 10r
Leg Extension BFR 85 x 3 x 15r
Seated Calf Raise 170 x 3 x 15r
2.5" Crusher Lifts 103 x 2 x 5r
2.5" Crusher Holds
R-108 x 15s/20s
L-103 x 10s/5s
2.5" Crusher Lifts
R-103 x 2 x 10r
L-89 x 2 x 10r
TTK 7.5 x 3 x 10r
Saturday, May 8, 2021
Bench
May 8
Benching with my feet on the ground again today. The stretch over the abs feels weird at the scope spots but hopefully it'll limber up properly again. Almost 2 weeks since I benched with a bar last.
Also picked up a new seated shoulder press bench yesterday and started talks for a new grip comp. later this year in Calgary. Welp, figured better start some grip training again. As always with the TTK the front is lifted slightly so I can't push down and cheat it.
Also pondering dropping assistance while there's okay volume with the primary stuff while I add grip back in.
Bench Press 141k x 1, 126k x 5 x 3r
DB Row 100e x 10/10 R-20 L-25 - grip left
Grip between sets
2.5" Crusher Lifts 103 x 2 x 5r
2.5" Crusher Holds
R-103 x 0:20/0:20/0:15
L-103 x 0:10/0:10/0:07
TTK One Hand 5 x 10, 7.5 x 3 x 10r
Benching with my feet on the ground again today. The stretch over the abs feels weird at the scope spots but hopefully it'll limber up properly again. Almost 2 weeks since I benched with a bar last.
Also picked up a new seated shoulder press bench yesterday and started talks for a new grip comp. later this year in Calgary. Welp, figured better start some grip training again. As always with the TTK the front is lifted slightly so I can't push down and cheat it.
Also pondering dropping assistance while there's okay volume with the primary stuff while I add grip back in.
Bench Press 141k x 1, 126k x 5 x 3r
DB Row 100e x 10/10 R-20 L-25 - grip left
Grip between sets
2.5" Crusher Lifts 103 x 2 x 5r
2.5" Crusher Holds
R-103 x 0:20/0:20/0:15
L-103 x 0:10/0:10/0:07
TTK One Hand 5 x 10, 7.5 x 3 x 10r
Tuesday, May 4, 2021
Moar Post Surgery Squats
May 4, 2021
Moar squats because I'm not allowed to deadlift yet.
Leg Curl 60 x 3 x 15r
Belt Squat BFR 120/130/140/150/160 x 10r
Leg Extension BFR 80 x 3 x 15r
Seated Calf Raise 170 x 3 x 15r
Moar squats because I'm not allowed to deadlift yet.
Leg Curl 60 x 3 x 15r
Belt Squat BFR 120/130/140/150/160 x 10r
Leg Extension BFR 80 x 3 x 15r
Seated Calf Raise 170 x 3 x 15r
Sunday, May 2, 2021
Post Surgery Press
May 2, 2021
Hang onto what's there session #3
Overhead was feeling a little "weird" on some of the surgery scarred spots when I was stretched out at the top. Went away mostly through the warmups. Breathing throughout and not pressuring up.
Strict Press Single then 155 x 7 x 5r
DB Bench 90e x 12/12/12/5 - unstable so I stopped to prevent something bad happening
Dips RP - omitted
Pulldowns 200 x 3 x 8r
Hammer Curl 35e x 3 x 12r
Hang onto what's there session #3
Overhead was feeling a little "weird" on some of the surgery scarred spots when I was stretched out at the top. Went away mostly through the warmups. Breathing throughout and not pressuring up.
Strict Press Single then 155 x 7 x 5r
DB Bench 90e x 12/12/12/5 - unstable so I stopped to prevent something bad happening
Dips RP - omitted
Pulldowns 200 x 3 x 8r
Hammer Curl 35e x 3 x 12r
Thursday, April 29, 2021
Post Surgery Squats
April 29, 2021
Second session since surgery. Well, lying facedown on my bench hurts my scars at the laparoscopic entry points.
Also found a use for my 35's. I can use them on the belt squat without hitting the platform like the 45's.
Second session since surgery. Well, lying facedown on my bench hurts my scars at the laparoscopic entry points.
Also found a use for my 35's. I can use them on the belt squat without hitting the platform like the 45's.
Jelly legs after that BFR work.
Leg Curl 55 x 3 x 15r
Belt Squat BFR 120/120/130/130/140 x 10r
Leg Extension BFR 80 x 3 x 15r
Seated Calf Raise 170 x 3 x 12r
Leg Curl 55 x 3 x 15r
Belt Squat BFR 120/120/130/130/140 x 10r
Leg Extension BFR 80 x 3 x 15r
Seated Calf Raise 170 x 3 x 12r
Monday, April 26, 2021
Post Surgery Session - Bench
April 26
Doing a bit of work for the first time since surgery. Can't really brace or stretch my abs out yet so I did what I could. Nothing to crazy.
Feet Up Bench Press 121k x 3 x 5r
DB Row 100e x 3 x 10r
DB Skullcrushers 40e x 3 x 12r
Unilateral Delt Raise 30e x 2 x 10r
Plank x 2 x 1:00
Doing a bit of work for the first time since surgery. Can't really brace or stretch my abs out yet so I did what I could. Nothing to crazy.
Feet Up Bench Press 121k x 3 x 5r
DB Row 100e x 3 x 10r
DB Skullcrushers 40e x 3 x 12r
Unilateral Delt Raise 30e x 2 x 10r
Plank x 2 x 1:00
Wednesday, April 14, 2021
W2 Press
April 14, 2021
Surgery tomorrow so no lifting for a tad. Wanted 4 sets on the bench but the last rep was a bit of a grinder. Some reps disappeared to doing dips immediately after. Gassing too. Crap nutrition these past few days.
Strict Press Single then 155 x 6 x 5r
DB Bench 90e x 3 x 12r
Dips 272 x 11-5-3
Band Assisted Chins EMOM 6-6-5
Hammer Curl 35e x 4 x 10r
Surgery tomorrow so no lifting for a tad. Wanted 4 sets on the bench but the last rep was a bit of a grinder. Some reps disappeared to doing dips immediately after. Gassing too. Crap nutrition these past few days.
Strict Press Single then 155 x 6 x 5r
DB Bench 90e x 3 x 12r
Dips 272 x 11-5-3
Band Assisted Chins EMOM 6-6-5
Hammer Curl 35e x 4 x 10r
Monday, April 12, 2021
W2 Deads
April 12, 2021
Week 2. For the pulls I'll add a set of chains per week. Reset after 5 weeks (when I run out of 5/8") and up the bar by 20# and repeat. We'll see how that feels. I call my chain sets 36# each.
Also my squat bar showed up today. Beautiful and exceptionally packaged. The little UPS lady was looking at it worriedly until I came out haha!
Walking is pretty sketchy after that BFR stuff too.
Deadlift EMOM 385 + 1c (421) x 12 x 1r
DO Axle RDL 233/243/253 x 5r
Belt Squat BFR 110 x 5 x 10r
Leg Extension BFR 80 x 3 x 15r
Seated Calf Raise 165 x 3 x 15r
Week 2. For the pulls I'll add a set of chains per week. Reset after 5 weeks (when I run out of 5/8") and up the bar by 20# and repeat. We'll see how that feels. I call my chain sets 36# each.
Also my squat bar showed up today. Beautiful and exceptionally packaged. The little UPS lady was looking at it worriedly until I came out haha!
Walking is pretty sketchy after that BFR stuff too.
Deadlift EMOM 385 + 1c (421) x 12 x 1r
DO Axle RDL 233/243/253 x 5r
Belt Squat BFR 110 x 5 x 10r
Leg Extension BFR 80 x 3 x 15r
Seated Calf Raise 165 x 3 x 15r
Friday, April 9, 2021
W2 Bench
March 31, 2021
Week 2. Doing the rows and I wanted to up the intensity so I did supersets. I'll have to drop the seated weight as I want to stay in the 8-12 rep range. I'll do 3 supersets next time when that's sorted. Great pump!
Bench Press 141k x 1, 126k x 5 x 3r
SS - CS T-Bar Row 100 x 2 x 8r
SS - CS Seated Row 220 x 2 x 5r
DB Skullcrushers 30e x 5 x 15r
Side Raise 25e x 3 x 15r
Week 2. Doing the rows and I wanted to up the intensity so I did supersets. I'll have to drop the seated weight as I want to stay in the 8-12 rep range. I'll do 3 supersets next time when that's sorted. Great pump!
Bench Press 141k x 1, 126k x 5 x 3r
SS - CS T-Bar Row 100 x 2 x 8r
SS - CS Seated Row 220 x 2 x 5r
DB Skullcrushers 30e x 5 x 15r
Side Raise 25e x 3 x 15r
Wednesday, April 7, 2021
W2 Squat
April 7, 2021
Week 2. Using the camber bar feels just like a leg press for me.
Camber Squat 179k x 8 x 2r
Camber GM 134k x 4 x 5r
A) Leg Curl 55 x 3 x 10r
B) Standing Band Crunch x 3 x 20r
Seated Calf Raise 160 x 3 x 15r
135# Baby Inch Picks - bunch between sets
Week 2. Using the camber bar feels just like a leg press for me.
Camber Squat 179k x 8 x 2r
Camber GM 134k x 4 x 5r
A) Leg Curl 55 x 3 x 10r
B) Standing Band Crunch x 3 x 20r
Seated Calf Raise 160 x 3 x 15r
135# Baby Inch Picks - bunch between sets
Monday, April 5, 2021
W1 Press
April 5, 2021
Strict Press Single then 155 x 5 x 5r
DB Bench 90e x 3 x 12r - slow full stretch and contractions
Band Assisted Chins EMOM 274 x 5 x 5r
Dips 274 x 12-6-4 - those DB presses took a bit out of the tank today
Hammer Curl 35e x 4 x 10r
Strict Press Single then 155 x 5 x 5r
DB Bench 90e x 3 x 12r - slow full stretch and contractions
Band Assisted Chins EMOM 274 x 5 x 5r
Dips 274 x 12-6-4 - those DB presses took a bit out of the tank today
Hammer Curl 35e x 4 x 10r
Friday, April 2, 2021
W1 Deads
April 2, 2021
Week 1. Just going to keep working my pulls in the speed and technique vein. Holy leg pump!
Deadlift 385 x 5 x 3r
Rack Pull P-2 176.5k x 3 x 3r
Belt Squat 110 x 5 x 10r
Leg Extension 80 x 3 x 15r
Seated Calf Raise 155 x 3 x 15r
Week 1. Just going to keep working my pulls in the speed and technique vein. Holy leg pump!
Deadlift 385 x 5 x 3r
Rack Pull P-2 176.5k x 3 x 3r
Belt Squat 110 x 5 x 10r
Leg Extension 80 x 3 x 15r
Seated Calf Raise 155 x 3 x 15r
Wednesday, March 31, 2021
W1 Bench
March 31, 2021
Week 1. 12 week cycle. Went quick so I added some calf work in.
Bench Press 137k x 1, 121k x 3 x 5r
CS T-Bar Row 95 x 5 x 8r
DB Skullcrushers 30e x 5 x 15r
Side Raise 10e 3 x 20r
Seated Calf Raise 150 x 3 x 15r
Week 1. 12 week cycle. Went quick so I added some calf work in.
Bench Press 137k x 1, 121k x 3 x 5r
CS T-Bar Row 95 x 5 x 8r
DB Skullcrushers 30e x 5 x 15r
Side Raise 10e 3 x 20r
Seated Calf Raise 150 x 3 x 15r
Monday, March 29, 2021
W1 Squat
March 29, 2021
Before Supper
Can't focus with that conjugate thing right now. Going back to some reps. Back to sleeves as well. Planning on running the specialty bars for awhile. Power bar is gimping my elbow so I'll let it heal up.
Front Squat 100/110/121/121/121k x 2r
Camber Squat 134k x 6 x 5r
Camber GM's 134k x 3 x 5r
Leg Curl 52.5 x 3 x 10r
Seated Calf Raise 150 x 15/15/12
Standing Band Crunch x 3 x 15r
Before Supper
Can't focus with that conjugate thing right now. Going back to some reps. Back to sleeves as well. Planning on running the specialty bars for awhile. Power bar is gimping my elbow so I'll let it heal up.
Front Squat 100/110/121/121/121k x 2r
Camber Squat 134k x 6 x 5r
Camber GM's 134k x 3 x 5r
Leg Curl 52.5 x 3 x 10r
Seated Calf Raise 150 x 15/15/12
Standing Band Crunch x 3 x 15r
Wednesday, March 24, 2021
W2 Dynamic Bench
March 24, 2021
W2 Dynamic. Bench was very snappy. Press felt easy like it should.
Bench Press 98.5k x 10 x 3r
Barbell Press 140 x 4 x 8r
Avr Band Assist Chins EMOM 271 x 6 x 5r
Dips 270 x 15/10/6
Hammer Curl 35e x 3 x 10r
W2 Dynamic. Bench was very snappy. Press felt easy like it should.
Bench Press 98.5k x 10 x 3r
Barbell Press 140 x 4 x 8r
Avr Band Assist Chins EMOM 271 x 6 x 5r
Dips 270 x 15/10/6
Hammer Curl 35e x 3 x 10r
Monday, March 22, 2021
W2 ME Lower
March 22, 2021
Week 2 ME lower. Well, Deads sucked but I guess that's to be expected as I haven't pulled "heavy" in ages and the last time I sort of did something was December 28 with the 515 x 3 easy. I didn't push hard tonight as they weren't grooving right. Going to use my speed day to do 5th set protocol and use 70% for 5 x 3r adding 5# a week. I'll use 515 as my base as it's 90% of my triple which should still be there once I get my technique back.
CV Deadlift x 475
DO Axle SLDL 233 3 x 5r
Hyperextensions 5 x 10r
Leg Curl 50 x 3 x 10r
Week 2 ME lower. Well, Deads sucked but I guess that's to be expected as I haven't pulled "heavy" in ages and the last time I sort of did something was December 28 with the 515 x 3 easy. I didn't push hard tonight as they weren't grooving right. Going to use my speed day to do 5th set protocol and use 70% for 5 x 3r adding 5# a week. I'll use 515 as my base as it's 90% of my triple which should still be there once I get my technique back.
CV Deadlift x 475
DO Axle SLDL 233 3 x 5r
Hyperextensions 5 x 10r
Leg Curl 50 x 3 x 10r
Seated Calf Raise 150 x 15/12/12
Friday, March 19, 2021
W2 ME Bench
March 19, 2021
W2 ME Bench. Another gallbladder attack yesterday so this was postponed until today. It'll be a weird set of weeks doing ME work with exercises I don't typically do or have never maxed out. Unracking for the 45' bench isn't that stable.
Decided to do flat bench instead of another incline exercise. Redid my weight and rep scheme from my dumbbell program and was happy to have done the work much more easily today.
Same weight on the T-bar rows but I dropped the rest periods to 60 seconds.
45' Bench Press 121k x 1, 110k x 3
DB Bench 90e x 5 x 12r
CS T-Bar Row 90 x 5 x 8r
Skullcrushers 30e x 15/15/15/15/12
Side Raise 10e 3 x 20r
W2 ME Bench. Another gallbladder attack yesterday so this was postponed until today. It'll be a weird set of weeks doing ME work with exercises I don't typically do or have never maxed out. Unracking for the 45' bench isn't that stable.
Decided to do flat bench instead of another incline exercise. Redid my weight and rep scheme from my dumbbell program and was happy to have done the work much more easily today.
Same weight on the T-bar rows but I dropped the rest periods to 60 seconds.
45' Bench Press 121k x 1, 110k x 3
DB Bench 90e x 5 x 12r
CS T-Bar Row 90 x 5 x 8r
Skullcrushers 30e x 15/15/15/15/12
Side Raise 10e 3 x 20r
Tuesday, March 16, 2021
W1 Dynamic Lower
March 16, 2021
Week 1, dynamic lower. Goddamned cardio session! I should've been doing doubles instead of triples too. Oh well, gainz!
Squat 146k x 12 x 3r
Deadlift 335 x 6 x 2r
Belt Squat - Slow BB Style 90/110/110/110 x 10r
Leg Extensions 75 x 3 x 15r
Week 1, dynamic lower. Goddamned cardio session! I should've been doing doubles instead of triples too. Oh well, gainz!
Squat 146k x 12 x 3r
Deadlift 335 x 6 x 2r
Belt Squat - Slow BB Style 90/110/110/110 x 10r
Leg Extensions 75 x 3 x 15r
Sunday, March 14, 2021
W1 Dynamic Bench
March 13, 2021
W1 Dynamic. First time outside this year to do some standing overhead. No reason to really push the weight on day one. That said, 135 felt heavy. Definitely needs to be practiced to feel "light" again.
Bench Press 90.5k x 12 x 3r
Barbell Press 135 x 4 x 8r
Avr Band Assist Chins EMOM 6 x 5r
Dips 270 x 12/10/8
Hammer Curl 35e x 3 x 10r
W1 Dynamic. First time outside this year to do some standing overhead. No reason to really push the weight on day one. That said, 135 felt heavy. Definitely needs to be practiced to feel "light" again.
Bench Press 90.5k x 12 x 3r
Barbell Press 135 x 4 x 8r
Avr Band Assist Chins EMOM 6 x 5r
Dips 270 x 12/10/8
Hammer Curl 35e x 3 x 10r
Friday, March 12, 2021
W1 Squat
March 12, 2021
Noon
Week 1. Trying my new Spud Gateway Briefs. Running out of time during my lunch hour so I stopped at 242k. Felt good and easy. Like the briefs. Feel no "pop" but there is no hip pain.
Squat w/Iron Z x 171.5/191.5/211.5/222/242k x 1
216.5k x 3
DO Axle SLDL 213/233/233 x 5r
Hyperextensions 5 x 10r
Leg Curl 75 x 3 x 10r
Noon
Week 1. Trying my new Spud Gateway Briefs. Running out of time during my lunch hour so I stopped at 242k. Felt good and easy. Like the briefs. Feel no "pop" but there is no hip pain.
Squat w/Iron Z x 171.5/191.5/211.5/222/242k x 1
216.5k x 3
DO Axle SLDL 213/233/233 x 5r
Hyperextensions 5 x 10r
Leg Curl 75 x 3 x 10r
Tuesday, March 9, 2021
W1 Bench
March 9, 2021
Lunch Hour
Week 1. Going to start running a congugate style of training. Kept my timed breaks fairly short to move through everything in a hour. Little bit of finding my working weights with this volume and rest periods.
Bench Press - 151k x 1r, 136k x 3 - very easy
Incline DB Press 65e x 12/12/10/8/8 90s rests
CS T-Bar Row 90 x 5 x 8r 90s rests
Skullcrushers 30e x 15/15/15/10/10 60s rests
Side Raise 10e 3 x 20r 60s rests
Lunch Hour
Week 1. Going to start running a congugate style of training. Kept my timed breaks fairly short to move through everything in a hour. Little bit of finding my working weights with this volume and rest periods.
Bench Press - 151k x 1r, 136k x 3 - very easy
Incline DB Press 65e x 12/12/10/8/8 90s rests
CS T-Bar Row 90 x 5 x 8r 90s rests
Skullcrushers 30e x 15/15/15/10/10 60s rests
Side Raise 10e 3 x 20r 60s rests
Wednesday, March 3, 2021
DB Bench
March 3, 2021
DB Bench 100e x 8/8/8/8/12
Dip RP 272 +10# x 11-4-2
Seated Plate Raises (overhead) 25 x 3 x 30r
Seated CS Row RP 220 x 12-6-3
Hammer Curl 47.5 x 4 x 6r
DB Bench 100e x 8/8/8/8/12
Dip RP 272 +10# x 11-4-2
Seated Plate Raises (overhead) 25 x 3 x 30r
Seated CS Row RP 220 x 12-6-3
Hammer Curl 47.5 x 4 x 6r
Sunday, February 28, 2021
Deads
February 28, 2021
DO Axle Deads 283 x 1/2/3/2/1/3/1
DO Axle Holds 263 x 0:15/0:15/0:10
Camber Bar GM's 129k - felt off so I stopped
Belt Squat - give the legs a break
Calf Raises 170 x 8
DO Axle Deads 283 x 1/2/3/2/1/3/1
DO Axle Holds 263 x 0:15/0:15/0:10
Camber Bar GM's 129k - felt off so I stopped
Belt Squat - give the legs a break
Calf Raises 170 x 8
Friday, February 26, 2021
W3 Bench
February 26, 2021
Before Supper
Week 3. Work on speeding up my eccentrics on the bench. Damn elbows. Reading a bit and it may be from my squatting. Threw in band curls to get a good pump and promote healing.
Bench Press - Paused 138.5k x 10 x 1r
Slingshot Bench Press 138.5/146/151/151/151k x 3r
Band Pressdowns x 190 in 7 sets
Band Curls x 90 in 3 sets
Before Supper
Week 3. Work on speeding up my eccentrics on the bench. Damn elbows. Reading a bit and it may be from my squatting. Threw in band curls to get a good pump and promote healing.
Bench Press - Paused 138.5k x 10 x 1r
Slingshot Bench Press 138.5/146/151/151/151k x 3r
Band Pressdowns x 190 in 7 sets
Band Curls x 90 in 3 sets
Wednesday, February 24, 2021
W12 Squat
February 24, 2021
Before Supper
Week 12. Used a Thera-gun on my legs, shoulders, and elbows prior to going downstairs. Might've got the bar on my back a tad quicker. Working Taylor's suggestion at trying to get more of a low bar position.
Before Supper
Week 12. Used a Thera-gun on my legs, shoulders, and elbows prior to going downstairs. Might've got the bar on my back a tad quicker. Working Taylor's suggestion at trying to get more of a low bar position.
Was going to go for 5 with the 227k but I went out of groove a tad on the 3rd so rather than push and potentially get hurt I stopped.
Squat w/Iron-Z
171.5/191.5/211.5/222k x 1r
227k x 3r
Squat w/Iron-Z
171.5/191.5/211.5/222k x 1r
227k x 3r
Belt Squat 180 x 5 x 3r
Belt March 180 x 0:60/0:45/0:45
Seated Calf Raise 160 x 12r
Monday, February 22, 2021
DB Bench
February 22, 2021
Before Supper
Love having a couple of machines for rest-pause stuff.
DB Bench 100e x 4 x 8r
Dip RP 273 x 16-5-4
Seated Plate Raises (overhead) 25 x 2 x 30r
Seated CS Row RP 220 x 10-5-3
Hammer Curl 47.5 x 4 x 6r
Before Supper
Love having a couple of machines for rest-pause stuff.
DB Bench 100e x 4 x 8r
Dip RP 273 x 16-5-4
Seated Plate Raises (overhead) 25 x 2 x 30r
Seated CS Row RP 220 x 10-5-3
Hammer Curl 47.5 x 4 x 6r
Saturday, February 20, 2021
Deads
February 20, 2021
Before Supper
Going to start adding GM and daily (or near daily) axle holds. Push the squat, cruise the deadlifts. I'll step progress the GM's between 3-5 sets, add 5-10k, repeat.
DO Axle Deads 283 x 1/2/3/1/2/2
DO Axle Holds 223 x 3 x 0:30
Camber Bar GM's 129k x 3 x 5r
Belt Squat 160 x 3 x 8r
Calf Raises 160 x 10
Before Supper
Going to start adding GM and daily (or near daily) axle holds. Push the squat, cruise the deadlifts. I'll step progress the GM's between 3-5 sets, add 5-10k, repeat.
DO Axle Deads 283 x 1/2/3/1/2/2
DO Axle Holds 223 x 3 x 0:30
Camber Bar GM's 129k x 3 x 5r
Belt Squat 160 x 3 x 8r
Calf Raises 160 x 10
Wednesday, February 17, 2021
W2 Bench
February 17, 2021
Before Supper
Week 2. I think I'm still a little cooked from Monday's squats. Getting a good ache in my biceps and inner elbows from the eccentric's taking too long. Speeding stuff up (no bounce though) and it's feeling better.
Bench Press - Paused 136.5k x 10 x 1r
Bench Press 106k x 11/10/8
Band Pressdowns x 185r in 8 sets
Laying CS Row RP 110 x 7 - was hurting my elbows too much so I did ring rows to let the tracking fall where it needs.
Before Supper
Week 2. I think I'm still a little cooked from Monday's squats. Getting a good ache in my biceps and inner elbows from the eccentric's taking too long. Speeding stuff up (no bounce though) and it's feeling better.
Bench Press - Paused 136.5k x 10 x 1r
Bench Press 106k x 11/10/8
Band Pressdowns x 185r in 8 sets
Laying CS Row RP 110 x 7 - was hurting my elbows too much so I did ring rows to let the tracking fall where it needs.
Ring Row RP 20-10-7
Nautilus Curl RP 110 x omitted
Nautilus Curl RP 110 x omitted
Monday, February 15, 2021
W11 Squat
February 15, 2021
Before Supper
Week 11. Used some Atomic Balm on my elbows tonight and hip belt during warm-ups.
Squat w/Iron-Z 222k/489# x 3 x 3r
BoS Belt Squat 150 x 5 x 8r
Belt Squat March 150 x 3 x 0:60
Seated Calf Raise SS 160 x 8
Belt Squat March 150 x 3 x 0:60
Seated Calf Raise SS 160 x 8
Saturday, February 13, 2021
DB Bench
February 13, 2021
Before Supper
DB Bench 100e x 3 x 8r
Dip RP 274 x 15-5-3
Seated Plate Raises (overhead) 25 x 3 x 25r
Seated CS Row RP 210 x 15-6-3
Hammer Curl 47.5 x 3 x 6r
Before Supper
DB Bench 100e x 3 x 8r
Dip RP 274 x 15-5-3
Seated Plate Raises (overhead) 25 x 3 x 25r
Seated CS Row RP 210 x 15-6-3
Hammer Curl 47.5 x 3 x 6r
Thursday, February 11, 2021
Deads
February 11, 2021
Before Supper
Chilly in the basement. When the axle is that cold it makes the grip tricky. Lighter pull week to allow for a little recoup before another 3 week push.
DO Axle Deads 278 x 3/3/3/1/2/2/1/2/2
DO Axle High Pulls 213 x 3 x 3r
Before Supper
Chilly in the basement. When the axle is that cold it makes the grip tricky. Lighter pull week to allow for a little recoup before another 3 week push.
DO Axle Deads 278 x 3/3/3/1/2/2/1/2/2
DO Axle High Pulls 213 x 3 x 3r
Tuesday, February 9, 2021
W1 Bench
February 9, 2021
Before Supper
Week 1. Could really feel my chest activating during the Bench singles. Weird. Was going to go for 10 reps but the 8th slowed a bit so I stopped there. I want to keep them paused and crisp.
Bench Press - Paused 136.5k x 8 x 1r
Bench Press 106k x 11/8/8
Band Pressdowns x 155 in 7 sets
Laying CS Row RP 110 x 12-4-3 - tough tonight
Nautilus Curl RP 100 x 15-5-3 (the think)
Before Supper
Week 1. Could really feel my chest activating during the Bench singles. Weird. Was going to go for 10 reps but the 8th slowed a bit so I stopped there. I want to keep them paused and crisp.
Bench Press - Paused 136.5k x 8 x 1r
Bench Press 106k x 11/8/8
Band Pressdowns x 155 in 7 sets
Laying CS Row RP 110 x 12-4-3 - tough tonight
Nautilus Curl RP 100 x 15-5-3 (the think)
Sunday, February 7, 2021
W10 Squat
February 7, 2021
Before Supper
Week 10. Work sets are starting to feel like squats now with a little bit of blood pressure haha!
Took way to long to warm up tonight. Everything from my elbows to my ankles needed a thorough stretching just to get the bar on my back and to sink to parallel.
Another little "tip" is I started mixing my protein with 2 scoops of pea and 1 scoop of whey concentrate, 1 tbsp of cocoa, and 1 tbsp of stevia. Tasty, high protein, and no gut issues. The pea has a really high protein content but tastes like crap. This doesn't taste half bad.
Squat w/Iron-Z 216.5k x 3 x 3r
Pause Squat 171.5k x 1 - stopped. Didn't feel right
Pause Squat 171.5k x 1 - stopped. Didn't feel right
BoS Belt Squat 140 x 4 x 12r
Belt Squat March 140 x 3 x 0:60 - around 30 reps per leg
Seated Calf Raise SS 150 x 12
Belt Squat March 140 x 3 x 0:60 - around 30 reps per leg
Seated Calf Raise SS 150 x 12
Friday, February 5, 2021
DB Bench
February 5, 2021
Before Supper
Bad sleep and food. Groggy. I'm also thinking I'm working the progress to "linearly" even though the weights and reps are in waves. The overall "intensity" is always progressing with no really good reset period. I'm thinking when the weight jumps up I'll drop back to the original rep scheme and progress again by basing my reps on the AMRAP for the next cycle.
DB Bench 90e x 12/12/12/11-1/9-3 rest-pause last 2 sets. Just a couple of breaths
Seated Plate Raises (overhead) 25 x 2 x 25r
Seated CS Row RP 200 x 12-6-3
Hammer Curl 47.5 x 3 x 6r
Before Supper
Bad sleep and food. Groggy. I'm also thinking I'm working the progress to "linearly" even though the weights and reps are in waves. The overall "intensity" is always progressing with no really good reset period. I'm thinking when the weight jumps up I'll drop back to the original rep scheme and progress again by basing my reps on the AMRAP for the next cycle.
DB Bench 90e x 12/12/12/11-1/9-3 rest-pause last 2 sets. Just a couple of breaths
Seated Plate Raises (overhead) 25 x 2 x 25r
Seated CS Row RP 200 x 12-6-3
Hammer Curl 47.5 x 3 x 6r
Wednesday, February 3, 2021
Deads
February 3, 2021
Evening
Evening
Left out the squats in case there's a little damage left in my thigh.
DO Axle Deads 278 x 5 x 3r - redo and clean up the last rep next time
Okie Deads 475 x 3 x 3r
DO Axle Deads 278 x 5 x 3r - redo and clean up the last rep next time
Okie Deads 475 x 3 x 3r
Pulldowns RP 200 x 9-4-3 (I think)
Monday, February 1, 2021
W4 Bench
February 1, 2021
Before Supper
Week 4. Damnit! Going through my sessions and it looks like I'm getting better at reps in the 70 to 85% range but haven't been practicing heavy singles enough to get proficient enough to express my top end effectively. I think my barbell bench day may be converted to more singles practice. I think a Ditillo heavy rotation is in order.
Bench Press 143k x 1/1/1/1/1.5
Slingshot Bench Press 121k x 13/10/8
Nixed accessories
Before Supper
Week 4. Damnit! Going through my sessions and it looks like I'm getting better at reps in the 70 to 85% range but haven't been practicing heavy singles enough to get proficient enough to express my top end effectively. I think my barbell bench day may be converted to more singles practice. I think a Ditillo heavy rotation is in order.
Bench Press 143k x 1/1/1/1/1.5
Slingshot Bench Press 121k x 13/10/8
Nixed accessories
Saturday, January 30, 2021
W9 Squat
January 30, 2021
Before Supper
Week 9. Still feeling really easy. Felt a weird "release" in my left vastus lateralus on my 3rd wrapped set. A little off feeling for the rest of the session.
Squat w/Iron-Z 211.5k x 3 x 3r
Pause Squat 166k x 3 x 3r
Pause Squat 166k x 3 x 3r
BoS Belt Squat 145 x 3 x 12r
Belt Squat March 145 x 3 x 0:60
Seated Calf Raise SS 150 x 10
Belt Squat March 145 x 3 x 0:60
Seated Calf Raise SS 150 x 10
Subscribe to:
Posts (Atom)