Sunday 9/28
ACTIVE RECOVERY
Elliptical Machine (20 Minutes)
Monday 9/29
DYNAMIC EFFORT SQUAT
SSB Box Squat
2 x 155
2 x 185
12 x 2 x 200
1 Like
Tuesday 9/30
ACTIVE RECOVERY
Weight Vest Walk (35 Minutes)
1.5 miles wearing 50 pound vest.
1 Like
Wednesday 10/1
MAX EFFORT(ish) SQUAT
Box Squat
2x135
2x165
2x195
2x225
2x255
2x265
2x265 (+1 chain)
2x265 (+2 chains)
2x265 (+3 chains)
1 Like
Thursday 10/2
QUICK EASY DEADLIFT
Sumo Deadlift
3x135
3x135
3x225
3x225
2x315
2x315
2x315
Friday 10/3
MEDIUM DEADLIFT
Sumo Deadlift
3x135
3x135
3x225
3x225
2x315
2x315
2x405
2x405
Think I’m going to start changing a couple things about my deadlift. I think I need to go a bit heavier more often (at least 405 every week); I think topping out at 2 doubles is a little better than always doing singles. So I’ll try a little cycle thingy where I start with 2 doubles at 405 and across weeks make the “second” double bit heavier (415, 425, 435, etc).
2 Likes
Saturday 10/4
ACTIVE RECOVERY
Weight Vest Walk (35 Minutes)
2 miles wearing 50-pound vest.
1 Like
Sunday 10/5
LIGHT DEADLIFT
Sumo Deadlift
3x135
3x135
3x225
3x225
2x315
2x315
2x315
2x315
So this week I will be traveling for work and will miss a few sessions. Just tossed this in on the front end of the week knowing that at the end of the week I’ll be in one of those hotels where the “fitness center” probably just has one bike and one elliptical machine. Not that I mind that much - it’s been nice to start doing a little proper cardio again.
Monday 10/6
DYNAMIC EFFORT SQUAT
SSB Box Squat
2 x 155
2 x 185
12 x 2 x 205
Tuesday 10/7
MEDIUM DEADLIFT
Sumo Deadlift
2x135
2x135
2x225
2x225
2x315
2x315
2x405
2x405
1 Like
Wednesday 10/8
ACTIVE RECOVERY
AM - Elliptical Machine (20 Minutes)
PM - 2 Mile Run (18 Minutes)
Weather was beautiful and there was a nice flat running path near my hotel so I took a little jog after the day’s meetings. Hoping to do just enough cardio between some elliptical, bike, and running to feel fit for activities other than lifting.
1 Like
Thursday 10/9
ACTIVE RECOVERY
Elliptical Machine (20 Minutes)
Have you experimented with different grip angles/hand placement for pullups? I don’t know if what you’re using has multiple handles but if so, changing your grip might work better for your shoulders. For me, I get severe elbow tendonitis if I only do pronated-grip pull-ups. Changing to a narrower neutral grip or semi-supinated V-grip angle greatly reduces the exercise’s negative joint effects.
1 Like
I have in the past - I bought a set of Angles90 grips and have them hung from a bar on my back deck near my regular pull-up bar. Just got a bit lazy about it recently. Good call that when I resume some upper body work, I should be mindful of rotating my pull-up grips.
1 Like
Friday 10/10
ACTIVE RECOVERY
Elliptical Machine (20 Minutes)
1 Like
Saturday 10/11
ACTIVE RECOVERY
1.5-Mile Run (15 Minutes)
KB Bottoms-Up Press
5x9
5x13
5x18
5x22
KB Press
5x26
5x35
5x44
5x53
Saturday 10/12
ACTIVE RECOVERY
Elliptical Machine (21 Minutes)
Monday 10/13
DYNAMIC EFFORT SQUAT
SSB Box Squat
2 x 155
2 x 185
12 x 2 x 210
Tuesday 10/14
ACTIVE RECOVERY
Weight Vest Walk (30 Minutes)
1.5 miles wearing 50 pound vest.
Wednesday 10/15
MAX EFFORT(ish) SQUAT
Box Squat
2x135
2x165
2x195
2x225
2x255
2x285
2x305