Saturday 2/8
DEADLIFTS & PULL-UPS
Axle Deadlift
3x115
3x205
3x295
1x385
1x405
Pull-ups
3, 3, 3, 3, 3
Sunday 2/9
MAX EFFORT DEADLIFT
Deadlift
3x135
3x225
3x315
1x405
1x425
Pull-ups
3, 3, 3, 3, 3
The single at 425 felt good - not a true max effort, but as heavy as I think I should go for a couple of months until I’ve brought my squat back up and rebuilt my overall base a little more.
1 Like
Monday 2/10
SQUAT VARIATION
Box Squat
2 x 135
2 x 165
8 x 2 x 180
Tuesday 2/11
LIGHT KB PRESS
Kettlebell Press
4, 5, 4, 5, 4 x 53
Pull-ups
3, 3, 3, 3, 3
Wednesday 2/12
PRESS VARIATION
Bench Press
3x135
3x165
3x175
3x175
3x175
Pull-ups
3, 3, 3, 3, 3
Thursday 2/13
EASY DEADLIFT
Axle Deadlift
3x115
3x205
3x295
3x300
3x300
3x300
Pull-ups
3, 3, 3, 3, 3
My shoulders aren’t feeling so great. I’m wondering if I just can’t handle any flat bench pressing without putting in more effort to prevention & rehab than I feel like I can manage at this time. I’m going to give my upper body a little time to calm down with less “pressing” for the next few weeks. Pull-ups feel fine, so I might let that be my upper body work for a month or two while I bring my squat and deadlift numbers back up.
Friday 2/14
DEADLIFT VARIATION
Axle Deadlift
3x115
3x205
3x295
2x325
2x325
Pull-ups
3, 3, 3, 3, 3
Saturday 2/15
DEADLIFTS & PULL-UPS
Deadlift
3x135
3x225
3x315
2x345
2x375
Pull-ups
3, 3, 3, 3, 3
Felt really good. Double at 375 with no strain at all. Resisting temptation to start going (a lot) heavier until I’ve rebuilt my squat more.
Sunday 2/16
DEADLIFTS & PULL-UPS
Deadlift
3x135
3x225
3x315
3x315
3x315
Pull-ups
3, 3, 3, 3, 3
1 Like
Monday 2/17
SQUAT VARIATION
Box Squat
2x135
2x165
8 x 2 x 185
Tuesday 2/18
KETTLEBELL MOVEMENT
Goblet Squat 5 x 26
Overhead Lunge 5 x 26
Bottoms-Up Press 5 x 26
Three sets of each.
Axle Deadlift
3x115
3x205
3x295
3x295
3x295
3x295
Wanted to do some pull-ups today, but it was extremely cold here (by our standards, anyway) so I didn’t relish the idea of pull-ups outside gripping a frozen pull-up bar. Decided to do an easy kettlebell movement session, then felt pretty good after loosening up so I added some easy axle deadlifts.
1 Like
Wednesday 2/19
DEADLIFT & PULL-UPS
Axle Deadlift
3x115
3x205
3x295
3x305
3x305
3x305
Pull-ups
3, 3, 3, 3, 3
Thursday 2/20
DEADLIFT & PULL-UPS
Axle Deadlift
3x115
3x205
3x295
3x305
3x305
3x305
Pull-ups
3, 3, 3, 3, 3
Kettlebell Press
2, 2, 2, 2, 2 x 53
Friday 2/21
DEADLIFT VARIATION
Axle Deadlift
3x115
3x205
3x295
2x325
2x355
1x385
1x405
Pull-ups
3, 3, 3, 3, 3
Saturday 2/22
DEADLIFT MAX(ish) EFFORT
Deadlift
3x135
3x225
3x315
1x345
1x375
1x405
1x440 (post-surgery PR)
Pull-ups
3, 3, 3, 3, 7
The single at 440 was hard but manageable. I think I could pull 500 today if someone was holding a gun to my family’s head and that was the only way to save them, but I’m not inclined to go any heavier until a few more cycles of box squats have rebuilt my base a little more.
2 Likes
Sunday 2/23
DEADLIFTS & PULL-UPS
Deadlift
3x135
3x225
3x315
3x315
3x315
Pull-ups
3, 3, 3, 3, 3
Monday 2/24
SQUAT VARIATION
Box Squat
2x135
2x165
8 x 2 x 190
1 Like
Tuesday 2/25
VOLUME DEADLIFT
Axle Deadlift
5x115
5x205
5x295
5x295
5x295
45-degree Back Extensions
5 x 10
Wednesday 2/26
DEADLIFT
Axle Deadlift
5x115
5x205
1x295
1x325
1x355
1x385
1x385
Thursday 2/27
EASY DEADLIFT SINGLES
Axle Deadlift
5x115
5x205
1x295
1x295
1x295
1x295
1x295
Unfortunately my shoulders are still feeling really badly jacked up from the few weeks where I tried to bring bench pressing back. Think that’s just not in the cards for my any more. I’ll give all upper body work a break for a little while, then resume pull-ups and eventually kettlebell pressing when I feel up to it.