5/23/2020 - Cycle 13, Pull 1
Weighted Chin
36x4x5, 36x8
DB Meadows Row
62x15, 80x2x10
-with-
SA KB Bent Rear Lateral
26x25, 44x2x10
Da pump was real
Swiss Bar Curl
45, 50, 55, 60, 65, 70, 75, 80, 85, 90x5 (only rest to add plates)
3 min rest
90, 85, 80, 75, 70, 65, 60, 55, 50, 45x5 (only rest to remove plates)
1.5 hours yard work
—————
Feeling strong
Awesome workout, that last curl dropset looked like a real burn.
And as always strong rows and chins.
5/24/2020 - Conditioning & Corrective
40 min steep incline treadmill walk
Bear crawls to A Frames to Cobras
Cossack Squats 5x5
Dead bugs to hollow holds
Wall slides
Stretching
Audibled out of squats since I had one too many Mules last night at a pizza pool party. Will destroy them tomorrow.
5/25/2020 - Cycle 13, Legs 1 - 185.5lbs
Box Squat
210x4x5, 210x8
SL KB SLDL
18x15, 26x15, 44x10, 44x15
-with-
Calf Raise - off 25lb bumper
135x40, 155x30, 175x2x20
20 min steep inc walk
——————
No pain at all on the squats. Huge win. Really focusing staying tight through the bottom, it’s hard.
Very, very smooth squats, dude. Awesome work. It’s been cool seeing you work your way back up.
Don’t change your squat depth. That’s perfect. It looks like a good ROM and stops short of the usual angles that cause hip impingement.
Thanks. I can let the deadlifts go, but not the squats. Squats are by far my favorite movement. When My squats are doing well, my training is in a good place. Also, for me, it has so much translation over to physique. Fires up my metabolism and helps me lean out.
Agree 100%. I’m completely satisfied right here.
Smooth squat Iron looking good.
5/27/2020 - Cycle 13, Push 2
Axle OHP
130x5x5
Weight Vest Feet Elevated Ring Push-up
40x10, 7, 6
-with-
Seated Lateral
15x2x20, 15x15
Feet Elevated Ring Push-up
BWx12, 10
-with-
Laterals
15x2x15
Decline Dead Stop Lying Swiss Bar Ext
45x30, 65x10, 75x2x5, 45x2x15
Band Pressdowns
3x15
30 min steep incline treadmill walk
——————
Good lift
5/28/2020 - Cycle 13, Pull 2
Pendlay Row
185x4x5, 185x7
WG Pull-ups
14, 10, 9
-with-
SA Bent Lateral + Orange Band
30x3x15
Seated Incline DB Curl
20x4x10
Standing DB Curl
20x4x10
20 min Inc treadmill walk
—————
Ready for a deload ! Crushing some weights and recomping damn well.
5/30/2020 - Cycle 13, Legs 2
Glute/Ham Glider
5x15
RFESS (Weight Vest 60 + KB in Goblet)
86x10, 104x10, 86x10
-with-
SL Calf Raise + Calf Raise
4x10+10
Paused Ab Wheel + Paused Knee Up
2x12+5
Side Plank Series
——————
There was nothing easy about this workout. That RFESS with weight vest (never came off) and a goblet KB made me meet Jesus at least 3 times. In that style, that’s a PR.
Time for 5RMs. Taper on volume then a deload is much needed! Great progress.
Nice work. RFESS are the devil, especially when the reps get over 7.
First time reading this in thought it was 86 reps.
Bingo!
It felt like it! 20 mins with the 60lb vest on didn’t help!
5/31/2020 - Cycle 14, Push 1 - 5RMs
Paused Axle Bench
205x5, 215x4
205x5
215x4
Incline DB Press
60x15, 70x7, 60x11
-with-
EZ Upright Row
45x35, 55x2x20
Band Pressdown
35, 15, 15+10+10
2 mile outdoor walk
—————
Should have went 215 for top set before 205, but didn’t think 205 would be that smooth. Got misgrooved on 215 on rep 3, and ran out of gas. Don’t think rep 5 would have went. Progress.
Smooth bench mate. Made it look easy.
6/2/2020 - Cycle 14, Pull 1
Weighted Chin-up
67x6 (+BWx8)
Meadows DB Row
62x20, 80x2x12
-with-
SA Bent KB Raise
26x25, 44x2x12
Swiss Bar Curl
65x10x10
————
Those looked easy man.
6/4/2020 - Cycle 14, Legs 1
Box Squat
215x5, 235x2x1 (eh, explanation below)
SL KB SLDL
18x15, 26x15, 44x15, 62x15
-with-
SL Calf Raises + Calf Raises
4x20+20
—————
Very busy week ahead of vacation, worn out. Did not eat for about 7 hours prior to this, had no gas. Planned to hit 235x5, but just had no push in the legs. I actually laughed at myself on the second retry. Nothing there. All good, still making progress.
6/5/2020 - Cycle 14, Push 2
Axle OHP
135x5, 140x4
Weight Vest Feet Elevated Ring Push-up
40x11, 10, 9
-with-
Seated Lateral
20x3x12
Band Pressdown
5x10, 2x25
—————
Crazy week, ended in one piece. Happy with progress, even though I did peter out at the end due to work stress and dieting.
Beach vacation next 5 days. Will go ahead and deload until next weekend. Much needed.
