W2 Dead’s

November 30, 2022

Week 2. Trimmed it up a bit. Was getting dizzy spells and getting a bit of a sore throat.

Hip Circle x 4 x 25r

Deadlift DOH 325 x 6 x 5r

Snatch Grip from Blocks 225 x 2 x 15r

Stiff Legged Dead's 325 x 6r

DB Row Fat Gripz 100e x 3 x 5r

W3D1

November 28, 2022

W3D1. Slow and controlled.

Seated BB Press 68k x 5 x 5r

DB Bench 90e x 8/8/8/8/10

PJR Pullover 80 x 19/12

EZ Upright Row 35k x 3 x 12r

W6 Squat

November 24, 2022

Week 6. Lunchtime quickie.

Seated Hip Circle x 4 x 25r

SSB Box Squat 218k x 2/2/1/1

Enough. Not a lot of zazz today. Thinking I may need a reset soon.

W2D2 Press

November 22, 2022

W2D2. Worked up to a good single with a full ROM CG bench to test how it felt on my shoulder. Went swimmingly.

And holy crap my lats are pumped!

Seated BB Speed Press 55k x 10 x 3r

Close Grip Bench to 136k x 1

DB Laterals 30e x 3 x 10r

CG Fixed Elbow Pull-down MYO 175 x 3 x 15r

Nautilus Curl 130/140/150/150/150 x 5r

W1 Dead’s

November 21, 2022

Week 1. Menthol, capsaicin, and deadlifts. Tweaked myself deep along the spine with the last neck extensions. Upper back and into my neck. Best back off a bit.

Hip Circle x 4 x 20r

Deadlift 435 x 8 x 3r

Speed Pulls 275 x 12 x 1r

Stiff Legged Dead's 315 x 3 x 6r

DB Row no Strap 100e x 10/10/35

Skipped the curls. Biceps are pretty tight.

W2D1 Press

November 17, 2022

Week 2, day 1. Lunch hour expediency

Seated BB Press 66k x 5 x 5r

DB Bench 90e x 4 x 8r

PJR Pullover 80 x 17/12

BB Row 121k x 4 x 8r

W5 Squat

November 16, 2022

Week 5. Looking back through my log it seems I haven't really done power bar squats since July 2021. I should do a cycle or two again after this.

Dropped the box back down to 14-3/4" and 1-3/4" foam.

Switching up my assistance stuff on opposite sessions. Holy crap I suck at leg curls at the moment! Definitely need these in the regular. Holy crap on the quads too!

Seated Hip Circle x 4 x 25r

SSB Box Squat 171.5k x 6 x 5r

Leg Curl MYO 75 x 3 x 10r

Leg Ext MYO 100 x 20r, 125 x 2 x 20r

Neck Flex w/ 25# x 2 x 25r
Next Ext w/harness 25# x 2 x 20r

W1D2 Press

November 14, 2022

W1D2. Feeling a little beat up by virtue of being stagnant over the 3 day weekend.

Seated BB Press 82.5k x 10 x 1r

Close Grip 2 Board Bench 100k x 10/8/6

DB Laterals 30e x 3 x 8r

Lying CS Row MYO 90 x 3 x 12r

Nautilus Curl MYO 130 x 3 x 12r

First and last press set shown.

W8 Dead’s

November 10, 2022

Week 8. Noon session so good enough.

Hip Circle x 4 x 25r

Deadlift 405 x 6 x 5r

Neck 25# x 2 x 15r

W1D1 - Press

November 9, 2022

Week 1 of a new program.

Seated BB Press 64k x 5 x 5r

DB Bench 90e x 3 x 8r

PJR Pullover 80 x 17/12

Seated DB Rear Delt Raise 15e x 3 x 15r

BB Curl MYO 40k x 2 x 15r

W4 Squat


November 7, 2022

Week 4. Starting to come down with something. Also stoked the new garage construction is starting this week. That much closer to having my new location!

After the first couple of squat work sets I raised the box to where it was for the last couple of cycles. With the lower box and heavier weight it was asking too much of me. Pondering a conjugate style of programming for the next run.

Seated Hip Circle x 4 x 25r

SSB Box Squat 206.5k x 8 x 2r

GHR 25# on Chest x 3 x 6r

Sissy Squat 3 x 15r

March w/270# x 1:00

Neck each Direction w/ 25# x 2 x 15r

W9 D2 Press

November 3, 2022

Week 9, Day 2. Lunchtime quickie. Last week with the pin presses. Next week I'll start with my 2x a week seated shoulder pressing. Hit a true 3RM with my pin press. Also those PJR pullovers from Monday are still ouching my triceps.

High Incline Barbell Pin Press (Eye Level P-17) 100k x 3/1/1/1

Ring Row MYO x 4 x 20r

W7 Dead’s

November 1, 2022

Week 7. 0:12 hold with 405. Okay for being sick.

Hip Circle x 4 x 20r

Deadlift 515 x 6 x 2r

Speed Pulls 340 x 10 x 1r

Stiff Legged Dead's 315 x 3 x 6r

Recorded 405, 455, 515 first and last sets