W4 Squat

May 30, 2022

Week 4. Should be Wednesdays session but I'm bumping stuff up as I've got things to do later this week. Knees weren't super stoked to go to split squats tonight. 

SSB Box Squat 200k x 8 x 2r

Seated Band Leg Curl AVR x 3 x 20r

CS Row 175 x 2 x 15r, 200 x 15r - finding my weight for this rep range. Want to get in the 12-15 zone

SSB Bulgarian Split Squat 60k x 3 x 8r - still looking for my working weight

https://www.instagram.com/p/CeNBMnpp3WS/?igshid=YmMyMTA2M2Y=

W4 Bench

May 29, 2022

Week 4

Bench Press 118k x 5/5/5/8

30' Incline DB Bench 90e x 2 x 6r, 60e x 2 x 12r

Barbell Row 121k x 3 x 8r

Incline EZ Skullcrushers x 60 x 20 - took a few reps to find the right amount of stretch

Seated Incline Hammer Curl 30e x 2 x 15r

https://www.instagram.com/p/CeJ6xSPPLVl/?igshid=YmMyMTA2M2Y=

W3 Deads

May 26, 2022

Week 3. Don't know what's going on with IG changing the framing on vids. 

Deadlift 385 x 4 x 4r, 440 x 2r, 490 x 2r, 385 x 10

Trap Bar Deads (low) 450 x 3 x 5r

CS T-Bar Row 90 x 3 x 10r

https://www.instagram.com/p/CeCohHDp6CB/?igshid=YmMyMTA2M2Y=

W1 Press

May 24, 2022

Week 1

Strict Standing Press 95 x 5, 115 x 4, 140 x 3, 160 x 2, 185 x 1, 160 x 12

Dip w/LT Band 4 x 20r

Fixed Elbow Pulldowns 250 x 2 x 6r, 160 x 2 x 12r

Incline DB Curl 35e x 3 x 10r - really liking the work in the stretched position 

https://www.instagram.com/tv/Cd9c2aBpgjQ/?igshid=YmMyMTA2M2Y=

W3 Squat

May 23, 2022

Week 3. Quickie. Lazy but felt strong tonight. #cakepower First time using the SSB for the Bulgarian's. Really looking forward to continuing to push these. 

SSB Box Squat 152k x 6 x 5r

Seated Band Leg Curl AVR x 3 x 20r

CS Row 135 x 4 x 25r - skipped

SSB Bulgarian Split Squat 20k x 10, 40k x 3 x 10r

https://www.instagram.com/p/Cd7GJwZrMBa/?igshid=YmMyMTA2M2Y=

W3 Bench

May 19, 2022

Week 3. Tried some shoulder activation stuff to see if it helped with shoulder pain. Definitely did. 

Band W's with 0:10 holds, Donny T. shoulder retractions 0:10 holds, band pullapart bench. 

Bench Press 123.5k x 5 x 3r

30' Incline DB Bench 90e x 2 x 6r, 55e x 2 x 12r - increase 55's to 60's

Barbell Row 115k x 3 x 10r

Band Pressdowns MYO x 40-10-10-7 cooked off early today. I should mention I take 0:15 rests and terminate if I can't get 25% of the primer set. 

Nautilus Curl MYO 100 x 20-5-4 - massive pump!

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

W2 Deads

May 17, 2022

Week 2. Tempted to do something stupid with my 50th being this weekend. Decided to stick to the plan rather than risk injury. Maybe I am getting wiser. Or just lazy. 

Deadlift 375 x 4 x 4r, 430 x 2r, 480 x 2r, 375 x 10

Trap Bar Deads (low) 440 x 3 x 5r

CS T-Bar Row 90 x 3 x 10r

https://www.instagram.com/p/CdreSg0p_BK/?igshid=YmMyMTA2M2Y=

W6 Press

May 15, 2022

Week 6. Beautiful day so I figured I'd push this outdoor session ahead by a day. Also the next few days at work could be nuts.

Strict Standing Press 115 x 5, 135 x 4, 155 x 3, 180 x 2, 215 x 1, 180 x 10

Dip w/LT Band 4 x 20r

Fixed Elbow Pulldowns 250 x 2 x 6r, 150 x 2 x 12r

Incline DB Curl 30e x 3 x 10r - 3 second ecc, explosive conc. Short rests. These really hit me hard a couple days after the last time I tried them. Up the weight and see how these'll feel.

W2 Squat pt 2

May 13, 2022

Catch up from yesterdays abbreviated session.

Bulgarian Split Squats 50e x 4 x 12r

W2 Squat

May 12, 2022

Week 2. Two cups of coffee in and the session starts at 8:30am. Way different for me. 

SSB Box Squat 186.5k x 8 x 2r

Leg Curl 50 x 3 x 20r

CS Row 135 x 4 x 25r

Bulgarian Split Squat 50e - no time. I'll try to get them tomorrow or tonight. 

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

W2 Bench

May 10, 2022

Week 2 RBBP

Bench Press 121k x 6 x 4r

30' Incline DB Bench 85e x 2 x 6r, 55e x 2 x 12r - increase the 85's to 90's. 55's seem too light yet but I'll re-evaluate after the other bump.

Barbell Row 255 x 4 x 8r

Band Pressdowns MYO x 45-10-10-10-10-8

Nautilus Curl Dropsets
80 x 28 - 60 x 12
80 x 13 - 60 x 7
80 x 14 - 60 x 8
80 x 12 - 60 x 7

W1 Deads

May 9, 2022

Week 1. Muscling the deads rather than exploding into them. Speed is never the problem for me with them. Happy with the one-legged stuff. Balance is improving substantially.

Deadlift 375 x 4 x 4r, 430 x 2 x 2r, 375 x 10

CS T-Bar Row 90 x 3 x 10r

Bulgarian Split Squat 50e x 4 x 10r

Hung on my Teeter Table for a few intervals

W5 Press

May 5, 2022

Week 5

Strict Standing Press 115 x 5, 135 x 4, 155 x 3, 180 x 2, 200 x 1, 180 x 10

Dip w/Average Band 4 x 20r

Fixed Elbow Pulldowns 250 x 2 x 6r, 150 x 2 x 12r

Incline DB Curl 25e x 3 x 10r - 3 second ecc, explosive conc. Short rests. 

https://www.instagram.com/tv/CdL9lC-K8uT/?igshid=YmMyMTA2M2Y=

W1 Jobe Squat

May 3, 2022

Week 1 Jobe cycle. Repeating my last cycle with these weights although I'm box squatting this time. Also it's a return to horse liniment for these old knees.

SSB Box Squat 141k x 6 x 5r

Leg Curl 50 x 3 x 20r

CS Row 125 x 4 x 25r - started to feel these in the biceps due to hitting them yesterday

Bulgarian Split Squat 50e x 4 x 10r

W1 RBBP Bench

May 2, 2022

W1 Back to a strength oriented cycle with RBBP. Find a good 5 x 5r working weight to base the future weeks off of. Idea is to keep it pretty mild to have room to push progression. Stopped on the AMRAP as soon as speed dropped.

Bench Press 115.5k x 5/5/5/5/7

30' Incline DB Press 85e x 2 x 6r, 50e x 12r (increase next)

Barbell Row 255 x 3 x 8r

MYO Band Pressdowns x 25-5-5-4-4-3-2

Nautilus Curl Dropsets
80 x 27 - 60 x 8
80 x 12 - 60 x 6
80 x 12 - 60 x 6
80 x 12 - 60 x 6