September 29, 2022
Week 2. Lifting in the rain during my lunch hour.
Strict Press
95 x 5, 120 x 4, 140 x 3, 165 x 2, 195 x 1, 165 x 9
BTN Press - 135 x 3 x 7r
Went inside
Snatch Grip High Pull 155 x 5 x 5r
Band Pressdowns MYO x 4 x 37r
BB Curl MYO 30k x 4 x 20r
Thursday, September 29, 2022
Tuesday, September 27, 2022
W8 Squat
September 27, 2022
Week 8. Still sick. First 500# squats as a 50 year old as well. First failed squat in ages. Probably being sick I used my reserves on the 227 reps.
Hip Circle x 4 x 15r
SSB Box Squat 227k x 3r, 237k x 1, 250k x f
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Monday, September 26, 2022
W5 D2 Press
September 26, 2022
Week 5. Still sick. Exhausted. MYO rep match primer set.
High Incline Barbell Pin Press (Eye Level P-17) 80k x 6 x 5r
Snatch Grip High Pull 70k x 5 x 5r
BB Row 140k x 5 x 5r
Band Pressdowns MYO x 4 x 35r
Band Pressdowns MYO x 4 x 35r
Nautilus Curl MYO 100 x 4 x 20r
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Thursday, September 22, 2022
W3 Deads
September 22, 2022
Week 3. Quick lunchtime session. Also second day with a cold coming on. Hopefully it's a cold anyways. Snort of ammonia sorted things out.
I'm thinking I'm getting the belt figured out too for pulls. #1 get rid of the gut helps.
Hip Circle x 4 x 15r
Deadlift 460 x 8 x 3r
Speed Pull 295 x 12 x 1r
DB Row 140e x 5/5/10 - forgot sweatbands so grip was beginning to get slick
March 250 x 1:15
Week 3. Quick lunchtime session. Also second day with a cold coming on. Hopefully it's a cold anyways. Snort of ammonia sorted things out.
I'm thinking I'm getting the belt figured out too for pulls. #1 get rid of the gut helps.
Hip Circle x 4 x 15r
Deadlift 460 x 8 x 3r
Speed Pull 295 x 12 x 1r
DB Row 140e x 5/5/10 - forgot sweatbands so grip was beginning to get slick
March 250 x 1:15
Tuesday, September 20, 2022
W1 Press
September 20, 2022
Week 1. Another Big-15 round
Strict Press
95 x 5, 120 x 4, 140 x 3, 165 x 2, 190 x 1, 165 x 8
BTN Press - 135 x 6 x 5r
Barbell Front Raise 65 x 3 x 10r
Standing French Press 105 x 3 x 10r
95 x 5, 120 x 4, 140 x 3, 165 x 2, 190 x 1, 165 x 8
BTN Press - 135 x 6 x 5r
Barbell Front Raise 65 x 3 x 10r
Standing French Press 105 x 3 x 10r
BB Curl MYO 65 x 3 x 20r
W1 Press
September 20, 2022
Week 1. Another Big-15 round
Strict Press
95 x 5, 120 x 4, 140 x 3, 165 x 2, 190 x 1, 165 x 8
BTN Press - 135 x 6 x 5r
Barbell Front Raise 65 x 3 x 10r
Standing French Press 105 x 3 x 10r
BB Curl MYO 65 x 3 x 20r
September 20, 2022
Week 1. Another Big-15 round
Strict Press
95 x 5, 120 x 4, 140 x 3, 165 x 2, 190 x 1, 165 x 8
BTN Press - 135 x 6 x 5r
Barbell Front Raise 65 x 3 x 10r
Standing French Press 105 x 3 x 10r
BB Curl MYO 65 x 3 x 20r
Monday, September 19, 2022
W7 Squat
September 19, 2022
Week 7. Still doing good on the weight loss front. Another couple of pounds and it'll be 25# lost. I'll maintain at that weight for at least a month then do some smaller drops over the winter. Strength seems to be maintaining.
Seated hip circle glute "wake ups" x 4 x 15r
SSB Box Squat 179k x 6 x 5r
GHR BW x 5 x 10r
Sissy Squat 3 x 10r
GHR BW x 5 x 10r
Sissy Squat 3 x 10r
March w/200# x 2:00
First and last squat set recorded. Last set GHR. First set of sissy squats. Haven't done them in a while so I eased into them a bit.
Thursday, September 15, 2022
W4 D2 Press
September 15, 2022
Banded Face Pulls x 4 x 25r
High Incline Barbell Pin Press (Eye Level P-17) 80k x 5 x 5r
Band Pressdowns MYO x 4 x 28r
Week 4. Quick lunchtime session. Some chins between sets. MYO done to match reps after the primer set.
Banded Face Pulls x 4 x 25r
Internal/External Rotations x 4 x 10r
Banded Dislocates x 4 x 10r
High Incline Barbell Pin Press (Eye Level P-17) 80k x 5 x 5r
Band Pressdowns MYO x 4 x 28r
Nautilus Curl MYO 100 x 4 x 15r
Tuesday, September 13, 2022
W2 Deads
September 13, 2022
Week 2. Timed this prehab/rehab stuff just to see what it's adding to my basement time. 20:00. Also decided to practice with my stiff belt for pulls as I've never really used it due to it being very uncomfortable.
Face Pulls 4 x 25r
Internal/External Rotations 4 x 10r
Seated Hip Circle 4 x 12r
Dislocates 4 x 10r
Deadlift 325 x 6 x 5r
Snatch Grip from Blocks 215 x 2 x 15r
DB Row 140e x 5 x 5r
March 200 x 1:45
Monday, September 12, 2022
Press
September 12, 2022
Thinking about my press more. Going to put a program down on paper since I'm running short of weeks to do standing overhead.
Also adding more prehab/rehab in. The barbell front raise was a little ouchy to start. Figured a few sets with just the bar would help. Yep.
Face Pulls MM x 4 x 25r
External Rotations x 4 x 10r
Internal Rotations x 4 x 10r
Dislocates x 3 x 10r
Lat Stretch x 3r
Strict Press - Head through each rep
205 x 1
185 x 3
145 x 3 x 8r
BTN Press - Dead stop on the traps each rep 135 x 5 x 5r
Barbell Front Raise 45 x 3 x 10r, 55 x 10, 65 x 10
Standing French Press 105 x 4 x 8r
Thinking about my press more. Going to put a program down on paper since I'm running short of weeks to do standing overhead.
Also adding more prehab/rehab in. The barbell front raise was a little ouchy to start. Figured a few sets with just the bar would help. Yep.
Face Pulls MM x 4 x 25r
External Rotations x 4 x 10r
Internal Rotations x 4 x 10r
Dislocates x 3 x 10r
Lat Stretch x 3r
Strict Press - Head through each rep
205 x 1
185 x 3
145 x 3 x 8r
BTN Press - Dead stop on the traps each rep 135 x 5 x 5r
Barbell Front Raise 45 x 3 x 10r, 55 x 10, 65 x 10
Standing French Press 105 x 4 x 8r
Friday, September 9, 2022
W6 Squat
September 9, 2022
Week 6. Over 20# lost since the last time working around here. Feeling the deficit haha! If you're losing weight and want to keep you muscle you need to send your body some strong signals you still require it. That said I can't wait for another 5# to hit my goal weight and add some calories back in.
Banded Face Pulls during warmups 4 x 25r
Week 6. Over 20# lost since the last time working around here. Feeling the deficit haha! If you're losing weight and want to keep you muscle you need to send your body some strong signals you still require it. That said I can't wait for another 5# to hit my goal weight and add some calories back in.
Banded Face Pulls during warmups 4 x 25r
Seated hip circle glute "wake ups" x 4 x 15r
SSB Box Squat 215k x 8 x 2r
GHR BW x 4 x 10r
Leg Extensions 3/7 Method - 110# x 3 rounds
GHR BW x 4 x 10r
Leg Extensions 3/7 Method - 110# x 3 rounds
Ring Row MYO x 20/15-5/12-7-1
Cable Pullovers MYO 75 x 12/10-2/8-3-1
March w/200# x 1:30
First and last squat sets recorded.
Wednesday, September 7, 2022
W3 Press 2
September 7, 2022
Week 3. Dropped the reps on the pin press to keep the weight the same and use the sets to push the volume. Getting a groove figured that doesn't niggle my shoulder too.
Week 3. Dropped the reps on the pin press to keep the weight the same and use the sets to push the volume. Getting a groove figured that doesn't niggle my shoulder too.
Sweet baby jeebus my arms are cooked.
Banded Face Pulls x 4 x 25r
Banded Dislocates x 3 x 10r
High Incline Barbell Pin Press (Eye Level P-17) 70k x 5 x 8r
Dip 251 x 5 x 10r
30' Laterals 25e x 3 x 15r
Band Pressdowns MYO x 25/15-6-4/14-5-4-2
Banded Face Pulls x 4 x 25r
Banded Dislocates x 3 x 10r
Halo's 45 x 3 x 10r each way
High Incline Barbell Pin Press (Eye Level P-17) 70k x 5 x 8r
Dip 251 x 5 x 10r
30' Laterals 25e x 3 x 15r
Band Pressdowns MYO x 25/15-6-4/14-5-4-2
Incline DB Curl 25e x 3 x 20r
Tuesday, September 6, 2022
W1 Deads
September 6, 2022
Week 1 Jobe deads. Back of my right knee (behind my leg) has felt a little off the past two days. Careful.
Recorded my first and last deadlift set.
Face Pulls 4 x 25r
Seated Hip Circle 4 x 12r
Deadlift 440 x 8 x 3r
Speed Pulls 275 x 12 x 1r
DB Row 140e x 4 x 5r - the right spot to advance from
March 180 x 2:30
Friday, September 2, 2022
W4 Press
September 2, 2022
Week 4. Didn't start off again. Lacking the last bit of lockout to start. Might be the stinking heat too. I need to see what I was doing last summer as I got up to a okay push press without much practice.
Face Pulls MM x 4 x 25r
Dislocates x 3 x 10r
Push Press 230 x 1/1/F - pfft! Big off day
Strict Press - Head through each rep 185 x 5 x 3r
BTN Press - Dead stop on the traps each rep 135 x 6/8/8
Front Plate Raise 25 x 80/20
Standing French Press 105 x 3 x 8r
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