Thursday 4/25
LIGHT PRESSING
Bottoms Up Press
3 x 5 x 26
3 x 5 x 35
Axle Overhead Press
5x55
5x85
3x115
3x115
3x115
3x115
Dumbbell Curls
3 x 10 x 25’s
Must have slept funny on my back because it woke up rather angry and very tight in certain positions. Decided not to chance hauling up a heavy KB clean and making it angrier. Will see if I am still up for a deadlift workout tomorrow, may take a pass and live to fight another day/week.
Friday 4/26
LIGHT DEADLIFT
Sumo Deadlift
3 x 1 x 135
8 x 1 x 225
8 x 1 x 315
My back was still pretty tender in the morning but loosened up a bit by the afternoon after mowing the grass (all the walking around probably pumped some blood through and made me stretch it around a little bit). Still wasn’t 100% so I did a few extra warmups and just did a handful at 315. Wouldn’t have wanted to max today but feeling better after doing it. May do another like this tomorrow and see if that puts everything right.
Saturday 4/27
LIGHT DEADLIFT
Sumo Deadlift
5 x 1 x 135
5 x 1 x 225
10 x 1 x 315
Back still a little tender this morning, but felt better as I moved further into the workout. Hopefully by next week will be pulling normally.
Sunday 4/28
DUMBBELL RACK WORKOUT
Lat Raise 10x10
Front Raise 10x15
Curl 10x20
Hammer Curl 10x25
Rotating Press 10x30
Neutral Grip Press 10x35
Press 10x40
Three rounds.
Monday 4/29
LIGHT DEADLIFT
Sumo Deadlift
1x135
1x225
10 x 1 x 315
Tuesday 4/30
UPPER BODY
Pull-ups
5 x 3
Dumbbell Curl
5 x 10 x 25’s
Wednesday 5/1
LIGHT DEADLIFT
Sumo Deadlift
1x135
1x225
10 x 1 x 315
Giving my back a few extra days to calm down from whatever it was that ailed me last week.
Thursday 5/2
KETTLEBELLS & PULL-UPS
Bottoms-Up Press
5x18
5x18
5x26
5x26
5x35
5x35
Pull-ups
3 x 3
Dumbbell Curls
3 x 10 x 25’s
Friday 5/3
MEDIUM-ish DEADLIFT
Sumo Deadlift
1x135
1x225
1x315
1x315
1x345
1x345
1x375
1x375
1x405
1x435
Saturday 5/4
KETTLEBELLS & PULL-UPS
Bottoms-Up Press
5x18
5x18
5x26
5x26
5x35
Pull-ups
4 x 3
Dumbbell Curls
3 x 10 x 25’s
Sunday 5/5
KETTLEBELLS & PULL-UPS
Bottoms-Up Press
5x18
5x26
5x35
Pull-ups
4 x 3
Dumbbell Lat Raises
3 x 10 x 15’s
Dumbbell Curls
3 x 10 x 20’s
Dumbbell Hammer Curls
3 x 10 x 25’s
Monday 5/6
LIGHT DEADLIFT
Sumo Deadlift
1x135
1x225
10 x 1 x 315
Tuesday 5/7
ACTIVE RECOVERY THINGY
Pull-ups
5 x 3
Did this while mowing the lawn (just stopped every couple of passes to do a set). A bit squeezed for time because of work today and needing to get the grass mower, so this has to do.
Wednesday 5/8
LIGHT DEADLIFT
Sumo Deadlift
1x135
1x225
10 x 1 x 315
Thursday 5/9
UPPER BODY STUFF
KB Bottoms Up Press
5x18
5x26
5x35
5x35
5x35
DB Lat Raises
3 x 10 x 15’s
DB Curls
3 x 10 x 25’s
Friday 5/10
LIGHT DEADLIFT
Sumo Deadlift
1x135
1x225
10 x 1 x 315
Saturday 5/11
LIGHT DEADLIFT
Sumo Deadlift
1x135
1x225
1x315
10 x 1 x 315 (+60lbs chain)
So I ordered some chains earlier this week - I had a brief bout of pulling with chains a few years ago when I was still working out at a gym where one guy had them & honestly loved it - making the weight a bit heavier at lockout than off the floor, forcing some acceleration to finish the pull. Got here today and I just had to try them out. Planning to work this on on a regular basis. More to come soon.
Sunday 5/12
CONDITIONING
Pull-ups
10 x 3
Time to get serious about bringing pull-ups back. Easiest way to start is making Sunday a fully dedicated pull-up day in addition to sprinkling some in during the week. Ten triples is manageable now that I’ve done a few test workouts with just a few reps to reintroduce the movement.
Monday 5/13
LIGHT DEADLIFT
Sumo Deadlift
1x135
1x225
1x315
10 x 1 x 315 (+60lbs chain)
Tuesday 5/14
LIGHT KETTLEBELL STUFF
Overhead Lunge
2x5x18
2x5x26
Bottoms Up Press
4x5x35