5/9/2020 - Cycle 11, Pull 2
Pendlay Row
165x4x5, 175x8
WG Pull-up
13, 11, 10
-with-
Bent Rear Delt Raises + Orange Band
20x3x15
Seated Incline Curls
20x a bunch
25x a bunch
Whoops, did Pull 1 again by accident! Should have looked at my log first! Good one.
5/10/2020 - Cycle 11, Legs 2
DB SLDL
60x4x5, 60x15
Weight Vest RFESS
60x2x10, 60x15 - gassed!!
-with-
Weight Vest SL Calf Raises + Calf Raises
60x10+10
Copenhagen Side Planks
-with-
Paused Knee Ups
2x
Started with BB RDLs, and just can’t get MMC with my hams and glutes. Switch to DBs and viola. Will be using DBs moving forward. Feels much safer too.
Elevate your toes too! AMAZING loaded stretch. On the SLDLs, that is.
I can imagine the ouchies!!!
Stolen.
Same, but I can’t with DBs much either. Maybe set one of four, after that nothing.
5/11/2020 - Cycle 12, Push 1
Paused Axle Bench Press
185x4x5, 185x7
Incline DB Press
60x12, 9, 8
-with-
SA DB + Orange Band Lateral
8x3x20
Band Pressdowns
20 min steep inc treadmill walk
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5/12/2020 - Misc
30 Min steep inc treadmill walk
Prehab
1.5 hours yard work
What does MMC stand for?
Mind-muscle-connection — feeling the intended muscle doing the work
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5/14/2020 - Cycle 12, Pull 1
Weighted Chin
33.5x4x5, 33.5x8
DB Meadows Row
62x12, 13, 14
-with-
KB Rear Lateral Raise
26x15, 20, 20
Swiss Bar Curl
45x30, 65x10, 75x10, 85x10+65x10+45x10
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5/15/2020 - Cycle 12, Legs 1
Box Squat
200x4x5, 200x10
Glute/Ham Glider
2x10, 1x12
-with-
Calf Raises
135x3x30
How much weight? I did better with lighter loads. I’ve improved over the years but in the past, anything over 185 was just lower back work.
Yeah 185 is about that point for me too. However, the ability to position the DBs in a way that puts all the tension on my hams and keeps my back safe seems to be a no brainer. I still struggle at times moving away from the barbell.
If you have the DBs then use them. It’s just easier to hold 200 lbs on a barbell than to hold two 100 lb DBs.
If you really want to work your MMC then do a single leg RDL. I prefer the kickstand version where the non-working leg is a little behind the working leg to help with balance.
I prefer to go further down but that’s a personal preference. This illustrates the positioning well. I found that the further/lower I went, the more I could feel my glutes when it was time for the concentric.
Love SL RDLs. Just tough to load up enough. May be a good primer though.
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5/16/2020 - Cycle 12, Push 2 - 184.7 lbs
Axle OHP
125x4x5, 125x6
Weight Vest Feet Elevated Ring Push-up
30x12, 10, 9
-with-
Seated Strict Constant Tension Laterals
15x3x15 - Hard
BW Feet Elevated Ring Push-up
10, 9
-with-
Laterals
15x2x15
Decline Swiss Bar Ext
45x20, 65x2x10, 65x12
Band Pressdowns
3x10, 10s rest
1.5 mile walk outside
Leaning out fast. Guess that’s a product of not letting myself go. Pretty sure I have a few lbs more muscle on me. Need to research back, but I’m about due for a deload. I’m thinking cycle 14 will be near 5RM tests, then deload.
Looks like some good workouts lately, well done Iron
Thanks Mort! Things are going well. Feeling strong, performing well, and coming into my lean look.
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5/18/2020 - Cycle 12, Pull 2
Pendlay Row
175x4x5, 175x10 - good, hard set
WG Pull-up
13, 10, 9
-with-
Bent SA Lateral + Orange Band
25x3x15
SA KB Curls
26x4x10
Standing CG KB Curl
44x4x10
What’s your training weekly set up look like?
Push, Pull, Lower 4-5x per week. I’ve got 6 workouts I cycle through. 2 push, 2 pull, 2 legs workouts.
Loving it. Helping me recover tremendously. I change up the exercises every 8 weeks or so.
Awesome. That is a solid split. Similarly, I find I make better progress (and more effective training) with shorter, more frequent sessions.
5/19/2020 - Cycle 12, Legs 2
DB SLDL
70x4x5, 70x10
RFESS
78x2x10, 78x16
-with-
SL Calf Raise + Calf Raise
78x3x10+10
Those RFESSs were done with a 60lb weight vest and an 18lb KB in the goblet. That last set was brutal.
5/20/2020 - Cycle 13, Push 1
Paused Axle Bench Press
195x4x5, 195x6
Incline DB Press
60x13, 11, 9
-with-
EZ Upright Row
35x30, 45x30, 45x30
Band Pressdown
1x20, 3x10, 1x20
20 min steep incline treadmill walk.
——————
That’s 6 workouts in 7 days. Taking the next two days off. Happy with the pressing, continue to make progress. High quality hard reps. I’m handling the perfect loads entering the finish of this block. Leaning up nicely.