Friday 12/23
DYNAMIC EFFORT SQUAT
Box Squat
3x135
3x135
3x225
3x225
3x315
3x315
3x315
Saturday 12/24
BENCH PRESS TRIPLES
Axle Bench Press
5x115
5x145
5x175
5x205
3x235
3x235
3x235
Dumbbell Lat Raise
3 x 10 x 15’s
1 Like
Sunday 12/25
EASY DEADLIFT
Sumo Deadlift
5x135
4x225
3x315
2x405
2x405
Back Extension
5 x 10
With an outdoor temp of 7 degrees and me lifting in an unheated garage in the morning, wasn’t going to be easy to get warm so I sat on 2 doubles at 405 today instead of going to 495. Should be a bit warmer next week.
1 Like
Monday 12/26
CONDITIONING
A1. Kettlebell Swing 10x44
A2. Dumbbell Raise 10x10
A3. Dumbbell Curl 10x15
Five rounds. I started to feel like I got hit by a train late last night and slept horribly (shakes, chills, fever). Feeling a bit better now but still likely going to need a good night’s sleep to feel right again. Just did this to move around a wee bit.
Tuesday 12/27
EASY SQUATS
Back Squat
3x132
3x132
3x176
3x176
3x266
3x266
3x266
Wednesday 12/28
OVERHEAD PRESS
Axle Overhead Press
3x55
3x85
3x115
3x145
3x145
3x145
3x145
3x145
3x145
3x145
Thursday 12/29
DYNAMIC EFFORT SQUAT
Box Squat
3x135
3x135
3x225
3x225
3x315
3x315
3x315
Back Extension
5 x 10
1 Like
Friday 12/30
BENCH PRESS
Axle Bench Press
5x115
5x145
5x175
3x205
3x235
3x235
3x235
Saturday 12/31
DEADLIFT TRIPLES
Sumo Deadlift
3x135
3x225
3x315
3x405
3x405
3x405
1 Like
Sunday 1/1
STUFF
Back Squat
3x135
3x135
3x225
3x225
3x315
3x315
Military Press
3x135
3x135
3x135
3x135
Monday 1/2
MAX(ish) EFFORT SQUAT
Back Squat
3x135
3x135
3x225
3x225
3x315
1x345
1x375
Back Extension
5 x 10
Considered taking 405 today, but this was the first time I’d gone over 350 for some time so I decided I may want to smoke 375 a couple times before putting four wheels on each side.
1 Like
Tuesday 1/3
UPPER BODY GYM WORKOUT
Lat Pulldown
3 x 10 x 100
Seated Row
3 x 10 x 100
Dumbbell Lat Raises
4 x 10 x 15’s
Dumbbell Curls
4 x 10 x 20’s
Dumbbell Military Press
3 x 10 x 40’s
We’ve got a family membership to our local rec center (mostly so we can take our kids to the pool) but it’s occurred to me that, since we’re paying for the dang thing, I can run over once or twice a week to do a little upper body pump workout for some diversity. I’ll still do all of my real heavy barbell work at home - better equipment and privacy of the home gym, no worries about chalk or heavy weights dropping etc - but it’ll do me some good to go chase the pump once or twice a week, I think.
2 Likes
Wednesday 1/4
MAX(ish) EFFORT BENCH
Axle Bench Press
3x115
3x145
3x175
3x205
3x235
1x250 (PR*)
3x205
3x205
*bearing in mind that these PR’s are “recent” (2022 and beyond) PR’s, not all time.
2 Likes
Thursday 1/5
UPPER BODY GYM WORKOUT
Lat Pulldown
4 x 10 x 100
Dumbbell Lat Raises
4 x 10 x 15’s
Dumbbell Curls
4 x 10 x 20’s
Dumbbell Military Press
4 x 10 x 40’s
Seated Row
4 x 10 x 100
1 Like
Friday 1/6
MAX EFFORT DEADLIFT
Sumo Deadlift
3x135
3x225
3x315
1x405
1x440
1x495
Saturday 1/7
CONDITIONING
Dumbbell Circuit
A1. DB Curls 10x20
A2. DB Press 10x35
A3. DB Incline Bench 10x50
Five rounds in 15 minutes.
Sunday 1/8
UPPER BODY GYM WORKOUT
Incline Bench
5x135
5x135
5x155
5x155
5x185
Seated Row
5 x 10 x 100
Lat Pull-down
5 x 10 x 100
Monday 1/9
DYNAMIC EFFORT SQUAT
Box Squat
3x135
3x135
3x225
3x225
3x315
3x315
3x315
Back Extension
5 x 10
Tuesday 1/10
UPPER BODY GYM WORKOUT
Dumbbell Press
10x35
10x35
10x40
Lat Pulldown
5 x 10 x 100
Seated Row
5 x 10 x 100
Chest Press
5 x 10 x 100
Trying to take a page from an old Dave Tate: Iron Evolution article I read on this site awhile back…as is probably true of most football players turned lifters, my favorite thing to do has always been heavy core lifts and I’ve never been excited by assistance or bodybuilding work. But, Dave Tate wrote this terrific article about how after 20 years of heavy powerlifting he was so tight and fucked up, and what started to bring him back was working like this:
"I selected movements based on what would work the specific muscle through the greatest range of motion. In the case of my shoulders, I wanted to basically turn them off when I was training chest. Hence, the one-dimensional movements; it allowed total focus on the target muscle.
I did two or three of the above per muscle group. Each exercise was performed for 2-3 sets of 10-15 reps.
Weights were subordinate to my larger goal, which was to nail the rep speed and range of motion and not pull anything in the process. So it had to be light, yet still heavy enough to allow me to stretch and flex very hard. Each of these positions was held for a 1-2 count.
Since weight wasn’t a priority, most of the weights I used were very low. I remember getting my ass kicked by 40-pound dumbbell rows and 90-pound lat pulldowns."
Iron Evolution – Phase 7 (t-nation.com)
So I’m going to start prophylactically doing lots of this kind of work. I’ve got my big movement days on Monday/Wednesday/Friday where I’ll hit heavy squats, bench, and deadlifts. On the in-between days, I’ll be training like this: lots of isolation work, some on machines, sets of 10 reps or more, performed with fairly slow tempo, full range of motion, holding for a 1-count at the start and finish of each rep. Hopefully I’ll get a nice combination of aesthetic benefit & keeping-my-joints-and-everything-healthy.
4 Likes
Wednesday 1/11
BENCH PRESS
Axle Bench Press
3x115
3x145
3x175
3x205
3x235
3x235
3x235
12x145
Gonna start finishing with one high-rep (not failure) set after my 3x3 each week, maybe eventually making this two high-rep sets, to add a bit of volume and hopefully spur a little more hypertrophy (or at least prevent atrophy…getting older, hypertrophy is hard).
1 Like