good leg day, felt way better than last week . . had a peach, banana, oat, whey, egg white smoothie preworkout . . 6 eggs with cheese and salsa, 2 oat flour blueberry pancakes and a slice of yellow watermelon post workout . . ground beef and rice for late lunch and then right now I have a pork butt in the roaster for supper later, smells great
Close grip pulldown:
4x10 w/170 stack (emphasizing full stretch at top)
Face pulls (pulling to throat level):
4x8
Banded Db pullovers:
3x8 w/70lb Db & black band
Pinwheel curls:
2x12 w/40s
12x w/35s
Ez bar preacher curls:
2x8 w/50lb bar
2x8 w/60lb bar
had a scoop of Surge with a little extra electrolytes intraworkout and then came home and made a whey, banana, peach, egg white shake . . in about an hour I’ll make a ribeye, 3 or 4 eggs and some oat flour blueberry pancakes for breakfast
Flat Db bench:
warm-ups
3x8 w/115s
8+ on last set w/115s (13)
High to lo cable flye:
4x8
supersetted w/
Smith decline bench:
4x8 w/225lbs (actual weight)
Rear delt cable flye:
4x12
supersetted w/
Incline bench Db Y raises:
4x12 w/15s
V bar pushdowns:
3x12 w/150 stack
Close grip push-ups:
2x50
fun push day . . full day of eating looked like: 4 eggs w/ a sprinkle of cheese and an 8oz ribeye for breakfast . . 1/2lb pulled pork and 1/3 cup jasmine rice and 2 peaches for lunch . . preworkout was a shake with 50+ grams of whey, 2 1/2 bananas, 1/2 cup oats, 4 tbsp peanut butter powder and a long pour of egg whites all blended together . . post workout/supper was around 12 oz smoked brisket, a generous portion of mashed potatoes and another peach
Bent BB rows:
warm-ups
4x8 w/245lbs . . strict, form was locked in
High pulls:
5x 205lbs
3x5 w/225lbs
5x 205lbs
Wide lat pulldowns w/ a 2 sec stretch at the top of each rep:
10x 180 stack
10x 190 stack
10x 180 stack
10x 170 stack
H.S. Chest-supported row:
4x8 w/270lbs . . driving elbows as far back as able each rep
had to skip arms today due to time constraints
football practice was hot last night, holy smokes . . we gave water breaks every 10 minutes . . having fun working with the kids as you can tell that most of them really want to be there . . attention spans in 8,9, & 10 year olds is pretty limited though
Machine chest flye:
3x10 w/a handful of partials at the end of the last set
Db lateral raises:
2x8 w/40s
1x8 w/35s
Cable lateral raises:
2x12 each arm
Seated bent rear delt flyes:
4x20 w/20s
so I might pivot and transition to a Meadows program that’s lower volume and higher intensity after the 8 week mark here . . my right elbow is really bothering me and I think I’d benefit from a lower volume program right now . . thinking about Avalanche
Seated leg curls:
4x12 with 2 drop sets after the last set
Leg press:
work up to a ‘hard’ 8
8x 720lbs added
drop sets -
5x 630lbs
5x 540lbs
5x 450lbs
Hammer Strength V squat:
8x 340lbs
8x 360lbs
8x 380lbs
Arsenal hip thrust machine:
3x8 w/270lbs added
Standing calf raises:
4x10 w/245lbs
had 6 eggs and 2 oat flour blueberry pancakes for breakfast . . scoop of Surge intraworkout . . about 1/2lb of diced chicken thighs mixed with jasmine rice and salsa for lunch . . smoked a pork butt for pulled pork for supper and the Mrs made homemade coleslaw and peach crisp . . little bit of cheating but I love fresh peaches
taking this week off from heavy lifting as I transition to a new program . . was originally thinking Avalanche by John Meadows but am leaning towards Juggeryoke by Jaime Lewis now . . it’s only 6 weeks then back to mountaindog training . . think I’ll opt for the 4 day version but anyway, todays work:
Push press:
10x3 w/205lbs
supersetted w/(no rest between supersets)
Zercher squats:
10x3 w/205lbs
2min 30sec rest between sets
Neutral grip pull-ups:
10x3 w/+45lbs
Cable curls:
5x5
Db skullcrushers:
5x5 w/75lb Db
Hanging leg raises:
3x12
holy smokes this is a far cry from the style of training I’ve been used to the last couple months . . after the first two sets of push press/zercher squats I didn’t know if I’d get all 10 but we did . . was going to do day 2 tomorrow as it’s easier for me to train on weekends but it’d probably be smarter to push it off til Monday and get that day of rest in between as day 2 involves high pulls, incline benching and flat benching
Haha yeah I’m starting to wonder . . my glutes and lats were sore like they’ve never been sore before, today . . I was good yesterday and then today whoa boy
had to really talk myself into training today as I was up half the night with stomach issues and then just felt so lethargic all day today . . I made it but I kept the weights light and cut out a few things
Trap bar high pulls:
6x5 w/230lbs
Incline BB bench:
6x5 w/205lbs
10 band pull-aparts between each set
Neutral grip bar flat bench:
5x1 w/275lbs and a pause on the chest each rep
AMRAP w/185lbs (24 reps)
cut out the weighted dips here but did get a mile and a half walk in today and spent 10 minutes on the rowing machine postworkout . . hopefully til the next training day on Wednesday I’m back to 100%
The pump feels good but I’d caution against chasing it or trying to “pump” your muscles as it accumulates fatigue pretty rapidly and isn’t related to hypertrophy
Buffalo bar Squat:
10x1 w/300lbs . . 2 mins rest between sets . . kept the weight conservative to hone in on form . . will add 30 or more lbs next week
3 mins of squatting w/135lbs . . this was a lot harder than I had envisioned . . lost count of reps but kept squatting pretty steadily the whole way through
Pendlay rows:
5x5 w/225lbs
Military press:
4x8 w/145lbs
supersetted w/
4x12 hanging leg raises
not quite back to 100% but close . . first time ever squatting with a Buffalo bar, used a low bar position and really liked it
