March 7, 2022
W2D1. First time with front squats in ages. Picked way too low of a EDM.
Front Squat CAT 107k x 1, 86k x 5 x 5r in 7:30. Way too easy.
BB Row 225 x 3 x 8r
Leg Curl 50 x 4 x 20r
Monday, March 7, 2022
Thursday, March 3, 2022
W1D3 Press/Arms
March 3, 2022
W1D3. First time trying a 350 method set. Found a good starting spot at least. Skullcrushers were a lot different pushing the reps and low rests.
Incline DB Press (350 method) 60e x 23-12-10
EZ Skullcrushers 70 x 19, 65 x 14, 55 x 20, 17
Poundstone Curl 45 x 45
Wednesday, March 2, 2022
W1D2 Squat/Deads
March 2, 2022
W1D2. Head cold. More Zenith. Was supposed to do the 5x5 in 15:00. Finished in 10:00 including setting up. Sweaty. Also went back to my flat Nano's and feel a ton more grounded.
Also been consistently 250-252# for the past week or so. Should easily be in the 240# range this spring.
SSB Squat CAT 174.5k x 1, 139k x 5 x 5r (10:00)
Deadlift CAT 365 x 3r, 395 x 3r, 445 x 3r, 365 x 3 x 3r
Hindu Squat 3 x 20r
Monday, February 28, 2022
Zenith W1D1 Bench/Upper Back
February 28, 2022
Zenith W1D1 something new. Jumped in too high for exercise volume I'm not acclimated to yet.
Took the past week off. Did a bit of calisthenics and walking.
Bench Press 124k x 1, 108k x 8/8/8/8/6-2
30' Incline DB Press 80e x 3 x 8r
Barbell Row 225 x 4 x 8r
Zenith W1D1 something new. Jumped in too high for exercise volume I'm not acclimated to yet.
Took the past week off. Did a bit of calisthenics and walking.
Bench Press 124k x 1, 108k x 8/8/8/8/6-2
30' Incline DB Press 80e x 3 x 8r
Barbell Row 225 x 4 x 8r
Thursday, February 17, 2022
W4 Bench/Deadlift
February 17, 2022
Week 4. Deadlifted in socks for a change. Felt good. First time doing the Hindu squats. Snap-crackle! Feel good though. Last set put my heels together. I'll do all of the sets like that in the future. Happy I didn't need to assist myself much.
CG Bench 100.5k x 6 x 5r
Deadlift 395 x 4 x 4r, 455 x 2 x 2r, 395 x 10
Barbell Row 225 x 3 x 10r
Week 4. Deadlifted in socks for a change. Felt good. First time doing the Hindu squats. Snap-crackle! Feel good though. Last set put my heels together. I'll do all of the sets like that in the future. Happy I didn't need to assist myself much.
CG Bench 100.5k x 6 x 5r
Deadlift 395 x 4 x 4r, 455 x 2 x 2r, 395 x 10
Barbell Row 225 x 3 x 10r
Assisted Hindu Squat x 3 x 20r
45' Hyper x 4 x 12r
45' Hyper x 4 x 12r
Thursday, February 10, 2022
W3 Bench/Deads
February 10, 2022
Week 3. Deads reset. It'll be interesting to see how my weekly volume of 20+ manageable 5 rep sets pays off in the long run.
Week 3. Deads reset. It'll be interesting to see how my weekly volume of 20+ manageable 5 rep sets pays off in the long run.
Dropped the hypers for assistance since I did GM's. I'd like to develop my vastus medialus anyways. Did these slow with continuous tension and really focusing on the mind-muscle thing. Fark.
CG Bench 97.5k x 6 x 5r
SSB GM's 121k x 4 x 8r
Barbell Row 225 x 4 x 8r
Toes Out Leg Ext 75 x 15, 20, 20
CG Bench 97.5k x 6 x 5r
SSB GM's 121k x 4 x 8r
Barbell Row 225 x 4 x 8r
Toes Out Leg Ext 75 x 15, 20, 20
Tuesday, February 8, 2022
W3 Press/Bench
February 8, 2022
Week 3
Seated Press 70.5k x 5 x 5r
DB Bench 100e x 6 - left wasn't activating so I stopped. Need to look at my weekly volume.
EZ Skullcrushers/CG Bench 85 x 17-17, 14-14
Fixed Elbow Pulldowns RP 150 x 20-10-7-7
DB Bench 100e x 6 - left wasn't activating so I stopped. Need to look at my weekly volume.
EZ Skullcrushers/CG Bench 85 x 17-17, 14-14
Fixed Elbow Pulldowns RP 150 x 20-10-7-7
Quarter notch a mini-deck
Monday, February 7, 2022
W3 Bench/Squat
February 7, 2022
Week 3. That's a lot of power belly without a belt but it's disappearing. Hovering between 255-259# most days now. Started ~275# and mainly keeping my strength up (as minimal as that is). No belt on the squats, just the Spud Gateway Briefs and TK knee sleeves. Nice and toasty. Getting more used to the heeled shoes I think.
Bench Press 108.5k x 6 x 5r
SSB Squat 152k x 6 x 5r
Seated CS Row RP 185 x 25-10-10-10
Nautilus Curl RP 110 x 5 - nah. Didn't feel good
16" Box Steps - left out. I'll do some extra leg stuff Friday as it's a deadlift reset.
Friday, February 4, 2022
W2 Bench/Deads
February 4, 2022
Week 2. First day trying the Krato Bands (like Versa Gripps). Feel nice and secure. So far I think they're a good purchase.
CG Bench 94.5k x 6 x 5r
Deadlift 395 x 4 x 4r, 455 x 2 x 2r, 395 x 10
Barbell Row 225 x 3 x 8r
45' Hyper x 4 x 10r
Reverse Bend 2 hits to 30' gr8 x 6 x 1/4
Week 2. First day trying the Krato Bands (like Versa Gripps). Feel nice and secure. So far I think they're a good purchase.
CG Bench 94.5k x 6 x 5r
Deadlift 395 x 4 x 4r, 455 x 2 x 2r, 395 x 10
Barbell Row 225 x 3 x 8r
45' Hyper x 4 x 10r
Reverse Bend 2 hits to 30' gr8 x 6 x 1/4
Wednesday, February 2, 2022
W2 Press & Bench
February 2, 2022
Week 2
Seated Press 68.5k x 5 x 5r
DB Bench 100e x 4 x 8r
EZ Skullcrushers/CG Bench 85 x 15-15, 13-13
Fixed Elbow Pulldowns RP 150 x 15-6-5-4
Laterals RP 15e x 21-10-8-6 to bw x 12
DB Bench 100e x 4 x 8r
EZ Skullcrushers/CG Bench 85 x 15-15, 13-13
Fixed Elbow Pulldowns RP 150 x 15-6-5-4
Laterals RP 15e x 21-10-8-6 to bw x 12
Seated DB Curls for 3 minutes with 15e x 41r
Tore a deck of Bee's before the laterals
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