Wednesday 9/28
Deadlift
5x135
1x205
1x205
1x255
1x255
1x305
1x305
1x305
1x305
1x305
1x305
1x305
1x305
1x305
1x305
1x305
1x305
1x365
1x365
1x365
1x365
Traveling for work…luckily I found a gym half a mile away with really excellent platforms, bumper plates, and bars (obviously the setup is really meant for the Olympic lifter, but hey, the stuff still works for deadlifts). Unfortunately I did not bring my straps, which means grip will be a limiting factor. I did all the singles at 305 double-overhand, then did 365 with a mixed grip, and those felt OK. Probably will take advantage and go at least once more while I am here.
Thursday 9/29
Deadlift
5x115
5x185
1x255
1x345
1x345
1x345
1x345
1x345
1x345
1x345
1x345
1x345
1x345
1x345
1x345
1x395
Friday 9/30
Deadlift
5x135
1x225
1x295
1x295
1x295
1x295
1x295
1x295
1x365
1x365
1x365
1x365
1x365
1x365
1x365
1x365
1x365
1x365
1x365
1x365
Saturday 10/1
3.5-Mile Run (34 Minutes)
Run #5 with my wife in “the comeback” to running. All goes well so far - I think that this will stick as a nice once-or-twice-a-week cardio habit.
Sunday 10/2
Deadlift
1x135
1x185
1x225
1x275
1x315
1x365
1x405
1x425
1x455
1x405
Leg Press
10x200
10x200
10x200
10x200
10x200
DB Press
1x80
1x80
1x85
1x85
1x90
1x90
1x95
1x95
Bench Press (!)
5x135
5x155
5x185
3x205
3x225
KB Snatch
20x45
20x45
20x45
I had planned on going above 455 today, but the last few weeks of travel, stress, and less-than-ideal sleep had me feeling somewhat rundown, so I decided that one grinder at 455 was enough today and instead pushed some volume elsewhere, including my first bench pressing in several months. I’ll have to take a few weeks to push the deadlift volume back up a little bit before really pushing another 500+ deadlift.
Monday 10/3
2.7 Mile Run (26 Minutes)
Tuesday 10/4
DB Lat Raise 10x5’s
KB Swing 10x88
DB Lat Raise 10x10’s
KB Swing 10x88
DB Lat Raise 10x15’s
KB Swing 10x88
DB Front Raise 10x10’s
KB Swing 10x88
DB Front Raise 10x15’s
KB Swing 10x88
DB Front Raise 10x20’s
KB Swing 10x88
DB Curls 10x15’s
KB Swing 10x88
DB Curls 10x20’s
KB Swing 10x88
DB Curls 10x25’s
KB Swing 10x88
DB Press 10x30’s
DB Press 10x35’s
DB Press 10x40’s
DB Press 10x45’s
KB Press 1x88
KB Press 1x88
Wednesday 10/5
Deadlift
1x245
1x245
1x245
1x245
1x245
1x335
1x335
1x335
1x335
1x335
1x335
1x335
1x335
1x335
1x335
1x425
Leg Press
10x200
10x200
10x200
10x200
10x200
Thursday 10/6
DB Lat Raise 10x5’s
DB Lat Raise 10x10’s
DB Lat Raise 10x15’s
DB Curls 10x15’s
DB Curls 10x20’s
DB Curls 10x25’s
DB Press 10x30’s
DB Press 10x35’s
DB Press 10x40’s
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
Friday 10/7
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
1 Like
Saturday 10/8
Hot Yoga Class (90 Minutes)
Sunday 10/9
Deadlift
1x135
1x185
1x225
1x275
1x315
1x365
1x405
1x405
1x405
1x405
1x405
1x405
1x405
1x405
1x405
1x405
Leg Press
10x200
10x290
10x290
10x380
10x380
30x200
Thinking about the following plan: weekly progression of heavy deadlift day in the following manner - 10x1x405, 9x1x415, 8x1x425, etc…up to 2x1x485, followed by high volume leg presses each time to pile on some mass (almost a “Boring But Big” ripoff) and then testing for a new 500+ max.
Tuesday 10/11
DB Lat Raise 10x5’s
KB Swing 10x88
DB Lat Raise 10x10’s
KB Swing 10x88
DB Lat Raise 10x15’s
KB Swing 10x88
DB Lat Raise 10x20’s
KB Swing 10x88
DB Curls 10x20’s
KB Swing 10x88
DB Curls 10x25’s
KB Swing 10x88
DB Curls 10x30’s
KB Swing 10x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
KB Press 1x88
Wednesday 10/12
Deadlift
1x135
1x225
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315
Leg Press
10x200
10x200
10x200
10x290
10x380
Thursday 10/13
DB Lat Raise 10x5’s
DB Lat Raise 10x10’s
DB Lat Raise 10x15’s
DB Lat Raise 10x20’s
DB Press 10x25’s
DB Press 10x30’s
DB Press 10x35’s
DB Incline 10x40’s
DB Incline 10x45’s
DB Incline 10x50’s
KB Press 1x88
KB Press 1x88
Friday 10/14
Deadlift
1x135
1x185
1x225
1x275
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315
Leg Press
10x200
10x290
10x380
8x470
30x200
Sunday 10/16
Deadlift
1x135
1x185
1x225
1x275
1x315
1x365
1x415
1x415
1x415
1x415
1x415
1x415
1x415
1x415
1x415
1x415
Leg Press
5x200
5x290
5x380
5x470
5x380
5x290
30x200