ActivitiesGuy Log III: Now Contains Westside Conjugate Like Substance

Training Training Logs
3526

Monday 11/14

DYNAMIC EFFORT SQUAT

Box Squat

2x135
2x225
2x255
2x285
2x315
2x285
2x255
2x225

Romanian Deadlift

3 x 10 x 135

1 Like
3527

Tuesday 11/15

CONDITIONING

Kettebell Swing

8 x 10 x 70

Kettlebell Press

16 x 1 x 70
4 x 1 x 88

1 Like
3528

Wednesday 11/16

BENCH PRESS DAY

Axle Bench Press

5x115
5x115
5x145
5x145
5x175
5x175
5x205
5x205
3x235

Dumbbell Lat Raise

4 x 10 x 15

Dumbbell Curl

4 x 10 x 20

1 Like
3529

Thursday 11/17

EASY SQUAT DAY

Back Squat

2x135
2x225
2x255
2x285
2x315
2x285
2x255
2x225

1 Like
3530

Friday 11/18

MAX EFFORT DEADLIFT

Sumo Deadlift

5x135
4x225
3x315
2x405
1x495

Axle Overhead Press

5x55
5x85
5x115
3x145
3x145

1 Like
3531

Saturday 11/19

MAX EFFORT DEADLIFT

Sumo Deadlift

5x135
4x225
3x315
2x405
1x495

Back to back deadlift days, yeah, but today I’m going to a big football game (my college alma mater hosting the first round of Division 3 playoffs in their first playoff appearance since 2006 - my junior season). Felt like doing a big deadlift to get pumped. These are feeling really solid.

2 Likes
3532

Sunday 11/20

UPPER BODY GYM WORKOUT

Bench Press

5x135
5x135
5x155
5x155
5x185

Lat Pull-down

5 x 10 x 100

Seated Row

5 x 10 x 100

Thick Bar Curl

5 x 10 x 55

1 Like
3533

A few notes on how things are going:

  • I’m glad I decided to start doing bench presses and other real upper body work again. Will be better than just squatting and deadlifting every day, even if those are my favorites.

  • I got a new job recently, and as a “new job” present to myself I decided to buy a bare-steel Ohio Power Bar. I have been squatting for 5+ years with a Rogue 28mm training bar (meant for Olympic lifts), which I bought at the time (2017, when we bought our house) becayse I wanted something a little whippier than a classic power bar for deadlifts (my biggest focus at that time). But whenever I’m at a gym that has a stiffer bar, I always think how nice the squats feel with a thicker bar and grippier knurling (plus center knurl, which my 28mm bar did not have). So, as a grown up who can save some money when he feels like it, I decided it was time to expand the collection and get a true power bar. I now have 3 barbells (the 29mm power bar, a 28mm training bar, and a 27mm deadlift bar) plus an axle. I’m still keeping the 28mm training bar because it’s my wife’s preferred bar for squats and she may not like the power bar as much.

From now on, I will be doing all of my squats with the power bar; my bench presses will be split between the power bar or the axle (probably leaning towards the axle more - the extra thickness eases some strain on the wrists, I think); and all deadlifts with the deadlift bar.

I’d like to make a bit of a push in 2023 to do a mini-meet at home where I hit a 405 squat, 315 bench press, and 500 deadlift on the same day at a bodyweight of 220 or less. I’m pulling 495 with regularity now so I know the deadlift won’t be an issue, but I’ll need to make a bit of a push on the squat and bench press.

3 Likes
3534

Monday 11/21

EASY SQUAT DAY

Back Squat

2x135
2x225
2x255
2x285
2x315
2x285
2x255
2x225

45-Degree Back Extension

5 x 10

Also, I bought a 45-degree back extension for my home gym because it feels so good every time I get to do those at the gym. I want to be able to do these at the end of every squat and deadlift workout.

1 Like
3535

Tuesday 11/22

BENCH PRESS DAY

Bench Press

5x135
5x135
5x165
5x165
5x195

Dumbbell Lat Raise

3 x 10 x 15s

Dumbbell Curl

3 x 10 x 20s

A little unusual schedule this week because of the holidays, plus I just wanted to try benching with my new power bar. I will be doing a heavy deadlift tomorrow, then probably squatting on Thursday. Back to the MWF schedule (box squat Monday, bench press Wednesday, deadlift Friday) next week.

1 Like
3536

Wednesday 11/23

MAX EFFORT DEADLIFT

1x135
1x135
1x225
1x225
1x315
1x315
1x405
1x405
1x495

Back Extension

5 x 10

3537

Thursday 11/24

EASY SQUATS AND STUFF

Back Squat

5x135
5x225
4x255
3x285
2x315
2x345

Axle Overhead Press

5x55
5x85
5x115
3x145
3x145

Back Extension

5 x 10

3538

Friday 11/25

BENCH PRESS

Axle Bench Press

5x115
5x115
5x145
5x145
5x175
5x175
5x205
3x235

Dumbbell Lat Raises

2 x 10 x 15s

Dumbbell Curls

2 x 10 x 20s

Dumbbell Overhead Press

2 x 10 x 25s

3539

Saturday 11/26

MAX EFFORT DEADLIFT

Sumo Deadlift

5x135
4x225
3x315
2x405
1x495

Back Extension

5 x 10

3540

Sunday 11/27

EASY SQUAT DAY

Back Squat

5x132
5x176
5x196
2x246
2x266
2x286
2x286
2x286

Reverse Hypers

5 x 10

Worked out at my parents’ house this morning, so the weight increments are a bit odd because my dad has a mix of kilogram and pound plates.

3541

Monday 11/28

EASY SQUAT DAY

Back Squat

5x135
5x225
2x255
2x285
2x315
2x315

Back Extension

5 x 10

3542

Tuesday 11/29

MORE EASY SQUATS

Back Squat

5x135
5x165
5x195
2x225
2x255
2x290
2x345

Back Extension

5 x 10

1 Like
3543

Wednesday 11/30

BENCH PRESS DAY

Axle Bench Press

5x115
5x115
5x145
5x145
5x175
5x175
5x205
5x205

Dumbbell Lat Raise

2 x 10 x 15’s

Dumbbell Front Raise

2 x 10 x 20’s

Dumbbell Curl

4 x 10 x 20’s

3544

Thursday 12/1

CONDITIONING

Kettlebell Press

10 x 1 x 62

Kettlebell Swing

5 x 10 x 70

Barbell Overhead Press

5x75
5x105
5x135
3x165

3545

Friday 12/2

STUFF

Sumo Deadlift

5x135
4x225
3x315
2x405

Axle Overhead Press

5x55
4x85
3x115
2x145
1x180

Back Extension

5 x 10

1 Like