W5 Squat

August 31, 2022

Week 5. I'm soaked. 

Seated hip circle glute "wake ups" x 4 x 10r

Banded Face Pulls during warmups 4 x 25r

SSB Box Squat 168k x 6 x 5r

GHR BW x 3 x 10r
 
Leg Extensions 3/7 Method - 110# x 3 rounds - holy fuark

CS Row 250 x 3 x 15r

March w/180# x 2:00 - a tad wobbly now

https://www.instagram.com/reel/Ch8fQe9pogk/?igshid=YmMyMTA2M2Y=

W2 Press 2

August 29, 2022

Week 2 press assistance. Added sets where I could. I've been getting lazy with my weekly back volume too so it's going back in every session.

Banded Face Pulls x 4 x 25r

Banded Dislocates x 3 x 10r

High Incline Barbell Pin Press (Eye Level P-17) 70k x 10/10/9 - felt much better. Still twingy shoulder

Dip 255 x 4 x 10r

30' Laterals 25e x 3 x 15r

EZ Incline Skullcrushers 65 x 20/20/20/15

Barbell Row 225 x 5 x 8r

Incline Hammer DB Curl 3/7 Method 25e x 3 cycles

W13 - Back

August 25, 2022

Week 13. Deads reload. Back got a excellent pump and holy crap marching cooks the glutes!

Upper Abs BB Row 225 x 3 x 8r

CS Row 250 x 15, 13-2

WG Pulldowns 200 x 5, 150 x 2 x 10r

Cable Pullovers/Prayers 75 x 2 x 10r

March 160 x 2:30

W3 Press

August 23, 2022

Week 3. 16# down. Too many stupid noseeum's. Also a spider dropped into my face halfway through the press AMRAP. 

Dislocates x 3 x 10r

Face Pulls MM x 4 x 25r

Push Press 215 x 3/3/3/3/8

Front Plate Raise 25 x 60/40

Upright Row 85 x 4 x 8r

Standing French Press 95 x 3 x 12r

I'll reset my Deads next session and catch up with a weeks worth of back exercises.

 https://www.instagram.com/p/Chn8A13r9o9/?igshid=YmMyMTA2M2Y=

W4 Squat

August 22, 2022

Week 4.

Seated hip circle glute "wake ups" x 3 x 10r

SSB Box Squat 202k x 8 x 2r

GHR BW x 5 x 8r

Leg Extensions 3/7 Method - 100# x 3 rounds

W1 Press 2

August 18, 2022

Week 1 press assistance. First day figuring out weight for the pin pressing and seeing how it affects my shoulder. Stopped at 70k as the first rep of each set was painful. Diminished as the set progressed. Using a relatively narrow grip similar to my overhead grip. 

High Incline Barbell Pin Press (Eye Level P-17) 70k x 10/9/8

Dip 256 x 3 x 10r - chest emphasis

30' Laterals 15e x 20r, 25r x 2 x 15r

EZ Incline Skullcrushers 65 x 3 x 20r

Incline Hammer DB Curl 3/7 Method 25e x 3 cycles

https://www.instagram.com/reel/ChaY5PPoYyM/?igshid=YmMyMTA2M2Y=

W11 Deads

August 16, 2022

Week 11. I'll start doing some double overhand holds at 405 during my warmups. Still damn hot and muggy. Still losing weight. 

Deadlift 425 x 4 x 4r, 480 x 2r, 530 x 2r, 425 x nope. Fought good enough with that second rep at 530. Not pretty but I don't think I hitched it. Maybe. 

Marching w/Belt Squat 160 x 2:00 - Holy Crap! Walking sis pretty damned tough now 

https://www.instagram.com/p/ChVzQ7upQI1/?igshid=YmMyMTA2M2Y=

W2 Press

August 15, 2022

Week 2. My girlfriends daughter and was curious about my flexibility. Needless to say I'm a new project haha!

Shoulder Mobility 

Push Press 205 x 5 x 5r

Front Plate Raise 25 x 50/30/20

Upright Row 75 x 4 x 8r

Standing French Press 95 x 4 x 8r

Wide Grip Pulldowns 150 x 4 x 15r

https://www.instagram.com/p/ChTQS-LJoN7/?igshid=YmMyMTA2M2Y=

W3 Squat

August 11, 2022

Week 3. Seated hip circle glute "wake up" between warm up sets. Legs were sufficiently jiggly after this session. 

SSB Box Squat 154k x 6 x 5r

GHR BW x 4 x 8r

Leg Extensions 3/7 Method - 75# first group, 100# for the next two. Forgot on the first. 

https://www.instagram.com/reel/ChIWrAuqGni/?igshid=YmMyMTA2M2Y=

W1 DB Bench

August 10, 2022

Week 1. Hated what's happened with my shoulder and having to terminate the last couple of push days prematurely. Going back to primarily dumbbells for benching again. 

Well… it appears that the weight loss is catching up to my pressing as well. 

Going to start hitting my medial delts again too. Start off easy with the upright rows. Hopefully it'll work towards bulletproofing my shoulder again. 

Also with exact lighting and flexion I can almost see discernible muscle bellies. 

Shoulder Mobility

DB Bench 90e x 12/9/6 - 27r

Incline EZ Skullcrushers 65 x 20/15/14

EZ Upright Row 65 x 3 x 15r

CS Row 150 x 3 x 12r

EZ Curl 3/7 Method 65 x 3 rounds

https://www.instagram.com/p/ChFwwsyvSP8/?igshid=YmMyMTA2M2Y=

W2 Bench

August 9, 2022

Week 2. Got serious with the shoulder prehab stuff again. Last press session went to crap due to pain. Also went back to the power bar. Nope! Went to reverse grip for the first time in years to see if it was doable. Lots of stability and form issues. 

Thinking I may just leave bench alone completely other than as some assistance work like last year. I only get 1-2, 8-12 week cycles now before I'm too banged up. 

Shoulder Mobility

Bench Press 122k x 1 - too damned tweaky 

Reverse Grip Bench 70 x 5, 100 x 5, 3, 110 x 2, 122k x 2 x 3r

https://www.instagram.com/reel/ChD0Gtpp91K/?igshid=YmMyMTA2M2Y=

W10 Deads

August 8, 2022

Week 10. Two weeks since I've pulled. Too damned hot as well. 10# lost, 9 days in. Fair bit of yardio this past weekend. 

Deadlift 415 x 4 x 4r, 470 x 2r, 520 x 2r, 415 x 8 - good enough. No zazz and sloppy

Marching w/Belt Squat 160 x 3 x 0:60

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

W1 Press

August 5, 2022

Week 1

Push Press 195 x 5 x 5r

Dumbbell Bench 100e x 7 and almost splatted my face. Stupid shoulder!!! Done!

https://www.instagram.com/p/Cg5p8wGr9cv/?igshid=YmMyMTA2M2Y=

W2 Squat

August 4, 2022

Week 2. Wanted to do this yesterday but too damned sore and I can't eat my way out of DOMS while I'm doing this stinking diet. 

SSB Box Squat 191k x 8 x 2r

SSB Bulgarian Split Squat - not today. I'll let my body re-acclimate again first. 

GHR BW x 3 x 8r

Leg Extensions 75 x 3/7 Method

https://www.instagram.com/reel/Cg2RE1Mo8_P/?igshid=YmMyMTA2M2Y=

W1 Bench

August 2, 2022

Week 1. Back from holidays filled with lots of hiking, walking, canoeing, swimming, etc. Looking forward to lifting again. Also have a little weight loss challenge starting that's going to be counted by percentage of overall bodyweight loss per week. Tallies are on Sunday's too which will stop any Friday/Saturday binge meals. 263.2# to start yesterday. Holy crap it's already effecting reps…

Doing a Jobe bench cycle. Using the axle for this cycle to see if it effects my shoulder. 

Shoulder Mobility - way more flexible after not lifting in a week and a half. 

Axle Bench Press 116k x 3/3/3/3/8

Axle 2 Board Bench 97.5k x 11/6/5

EZ Incline Skullcrushers 65 x 20/20/15

Ring Row x 20/20/15

EZ Curl 3/7 Method with 65# x 3 cluster sets - way tougher than sets of 20

https://www.instagram.com/p/Cgx0HyZp3qz/?igshid=YmMyMTA2M2Y=