The gym we have has no squat rack, which is balls so im left with cleaning and front squatting, which is limited weight, or using a smith machine, which sucks. there is also a trap bar so i am thinking about that option too.
Here is what happened last week:
log for the week.
Can not trust myself to reliably clean 195+ pounds safely all the time. less than 185 is fine, but this week i was too exhausted from going into the gym on every week day to have the power to do more than the 185. I have decided I will do 5/3/1 cleans instead (starting at a lower weight obviously) and use their leg press machine for leg volume and strength. May also use the smith a little too, but only after i do assistance deads and leg press.
Havent been good about logging, but have been going in.
Overhead Press
5x70
5x85
3x105
5x135
5x140
5x145
Bench Press
155 5x10
Pullups
5x10
Hammer Curl
40 3x10
1 arm Tri Ext
35 3x10
Rope upright row
110 3x10
was in a time intensive sales training course for june and july so i wasnt posting regularly, but now I am.
I took a few weeks off because i re-aggrivated my back, then was moving from Toronto to Calgary. I had to get settled then had to pick a gym that was appropriate given my job. I just started again Saturday after a few weeks off.
New plan is to ramp back up into things, then lose weight. I’ll decide what to do from there. Im carrying a good amount of unpleasant weight I gained from irresponsible eating while in Texas for 9 weeks, and without a squat rack (Holy shit Rudy’s is good).
Squat – 135x3, 145x3, 155x3, 165x3, 175x3, 185x3, 195x3, 205x3, 225x3, 235x3
Pullups (wide grip) – 8, 8, 5, 5, 5, 5, 5
Bench – 135x8, 155x6, 175x6, 195x6
Hanging leg raises (knee bent, not all the way up), 6, 6, 6,
^this was to help take weight off my back more than anything else
About 3hours after this I climbed Ha Ling Peak:
Squat – 95x10, 115x10, 135x10, 155x11, 175x12, 195x12
Plank, 40s, 40s, 20s
Close grip semi pronated chinups – 8, 8, 8, 8, 1–>1–1–>1–>1–>1–1–>1–>1–>1
(arrow represents 10 second breaks)
Ez Curl – 40x10, 50x10, 50x10
HS Low row – 45x10, 45x10, 45x10, 45x10, 45x10
feels good to have access to a real life squat rack again.
Today was another pitiful attempt, but this is what you get when you take more than a month off and eat like crap.
BW Dips – 7, 10, 12, 15, 16, 13, 7
1 arm DP overhead press – 40x10, 45x10, 50x10, 55x10
Bench Press – 135x8, 135x7, 135x6, 135x6, 135x3, 135x3, 135x3, 135x3
HS Bench Press – 45x10, 45x10, 45x10, 45x10
Tri Pressdown – 50x12, 60x12, 60x12
Squat – 155x3, 175x3, 195x3, 205x3, 215x3, 225x3, 235x3, 245x3, 255x3, 265x3, 275x3
^very happy about this, this is not far from where i was before I left for Austin. Back felt great.
SS1:
Dips (w/dumbbell) – +20x6, +22.5x6, + 25x6, +30x6
BB Row – 95x6, 105x6, 115x7, 135x8
SS2:
Skullcrusher – 60x6, 70x6, 70x6, 80x6
EZ curl – 60x6, 70x6, 70x8, 80x8
Hanging Leg Raise
6, 6, 6, 6
Leg-elevated pushups (~6 inch elevetion) - 10, 10, 10, 10
Light cycling for 20 minutes.
WM Week 1 Day B
Bench Press – 115x3, 135x3, 155x3, 175x3, 185x3, 195x3, 205x3, 215x3, 225x3, 215x3, 215x1, 220x1, 225x1, 230x1, 235xfail
SS1
Military Press – 95x6, 100x6, 105x6, 110x6, 105x6
Deadlift – 135x6, 135x6, 155x6, 175x6, 175x6
SS2
Rope/cable upright row – 130x6, 150x6, 170, 190x6, x
Machine standing calf raise – 195x6, 210x5, 220x6, 230x9, 250x8
Close-grip Tricep Pressdown – 70x6, 80x6, 85x6, 90x6
1 arm db overhead press - 30x10, 30x10, 35x10
Stairmaster for 10 minutes (while waiting for stepmill)
Stepmill for 10 minutes
WM Week 1 Day C
Weight today is 202 - end of the day, down 4 lbs since the day I started training again.
Pullups – BWx3, BWx3, BWx3, +5x3, +5x3, +5x3, +10x3, +10x3, +10x3, +15x3, +15x3, +15x3
Close grip semi-pronated pullups - 5, 5, 4
SS1:
DB Flat Bench Press – 60x6, 70x6, 80x6, 90x6, 90x8
Hammer curl – 30x6, 35x6, 40x6, 45x6, 50x6
SS2:
Hamstring curl – 95x6, 105x6, 115x6, 125x6
Seated Calf Raise – 90x8, 135x6, 135x8, 135x10
Static Lunge – 95x6, 115x6, 135x6, 145x6
Started training today at 830PM - hated it. mornings or lunches for me. Still adjusting to the new schedule so its a bit tough, so I have been going after work. Today in particular i started really late.
WM 2-A
Squat – 160x3, 180x3, 200x3, 210x3, 220x3, 230x3, 240x3, 250x3, 260x3, 270x3, 280x3, 285x3
SS1:
Dips (w/dumbbell) – +35x6, +45x6, +50x6, +55x6
BB Row – 135x6, 140x6, 145x7, 155x8
SS2:
Skullcrusher – 60x6, 70x6, 80x6, 80x6
EZ curl – 60x6, 70x6, 80x8, 80x8
Hanging Leg Raise *
6, 6, 6, 6
*These were bothering my back, but not it a way I was scared to work through
*weighed in at 200 today. losing weight too fast.
WM Week 2 Day B
Bench Press – 120x3, 140x3, 160x3, 180x3, 190x3, 200x3, 210x3, 220x3, 230x3*, 220x3, 220x1, 225x1, 230x1, 235x1, 240**xfail
SS1
Military Press – 100x6, 105x6, 110x6, 115x6, 120x6
Deadlift – 145x6, 155x6, 165x6, 175x6, 185x6
SS2
Rope/cable upright row – 150x6, 170x6, 190x6, 197.5x6
Machine standing calf raise – 210x8, 250x8, 290x8, 320x8
Close-grip Tricep Pressdown – 70x6, 80x6, 900x6, 100x6, 70x6
1 arm db overhead press - 30x10, 35x10, 40x10
Inverted Row*** – 10, 10, 10
Seated Face Pull – 60x12, 75x12, 90x12, 60x12
*Spotter helped with my last rep (unsolicited, unneeded help)
**I say fail because I needed the spotter to get it up.
*** wasn’t planning on doing these but was waiting for ropes which were in use. was surprised how fast i was able to hammer out 3 sets of 10 at full range
Still losing weight way too fast. I will stop doing cardio for a few weeks.
took a few weeks off - vacation, then catching up with work due to vacation, then hosting my boss in my city for a week. lame excuses. work is a priority right now though.
Squat – 135x3, 165x3, 195x3, 225x3, 235x3, 245x3, 255x3, 265x3, 275x3, 285x3, 290x3, 295x3
SS1:
Dips (w/belt) – +45x6, +60x6, +70x6, +80x6
BB Row – 135x6, 145x6, 1555x6, 160x8
SS2:
EZ curl – 70x6, 80x6, 80x8, 80x8
Skullcrusher – 70x6, 80x6, 80x8, 80x8
Hanging Leg Raise
6, 6, 6, 6
WM Week 1 Day B
Bench Press – 125x3, 145x3, 165x3, 185x3, 195x3, 205x3, 215x3, 225x3, 235x3, 225x3, 225x1, 230x1, 235x1, 240x1, 245xfail
SS1
Military Press – 105x6, 110x6, 115x6, 120x6, 125x6
Deadlift – 150x6, 160x6, 170x6, 180x6, 190x6
SS2
Rope/cable upright row – 160x6, 180x6, 190x6, 202.5x6
Machine standing calf raise – 230x8, 270x8, 300x8, 320x8
Close-grip Tricep Pressdown – 75x6, 85x6, 95x6, 105x6, 75x6
1 arm db overhead press - 35x10, 40x10, 45x10
Seated Face Pull – 60x12, 75x12, 90x12
WM Week 1 Day C
BW Pullups – 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
SS1:
DB Flat Bench Press – 65x6, 75x6, 85x6, 95x6, 100x6
Hammer curl – 35x6, 40x6, 45x6, 50x6, 45x6
SS2:
Hamstring curl – 95x6, 105x6, 115x6, 125x6
Seated Calf Raise – 90x8, 135x6, 160x8, 180x10
Static Lunge – 95x6, 115x6, 135x6, 155x6
WM Week 2 Day A
Squat – 140x3, 170x3, 200x3, 230x3, 240x3, 250x3, 260x3, 270x3, 280x3, 290x3, 295x3, 300x3*
SS1:
Dips (w/belt) – +55x6, +70x6, +80x6, +85x6
BB Row – 145x6, 155x6, 165x6, 170x5
SS2:
EZ curl – 70x6, 80x6, 80x8, 90x6
Skullcrusher – 70x6, 80x6, 80x8, 90x6
Hanging Leg Raise
6, 6, 6, 6
Weights in the morning, walked up a mountain in the afternoon (3 hr round trip)
WM Week 2 Day B
Bench Press – 135x3, 150x3, 170x3, 190x3, 200x3, 210x3, 220x3, 230x3, 240x3*, 245x3, 230x1, 235x1, 240x1, 245*x1
SS1
Military Press – 110x6, 115x6, 120x6, 125x6, 130x6**
Deadlift – 155x6, 165x6, 175x6, 185x6, 195x6
SS2
Rope/cable upright row – 170x6, 187.5x6, 197.5x6, 202.5x6
Machine standing calf raise*** – 250x8, 300x8, 320x8, 350x8
Close-grip Tricep Pressdown – 77.5x6, 87.5x6, 97.5x6, 107.5x6, 80x6
1 arm db overhead press - 35x10, 40x10, 45x10
Seated Face Pull – 75x12, 75x12, 75x12
*to some extent on each of these sets the spotter helped out, whether solicited or not (not very many good spotters in my new gym 
**crap ROM for this set
***lower the weight next week
WM Week 2 Day C
Pullups – BWx3, BWx3, BWx3, +7.5x3, +7.5x3, +7.5x3, 15x3, 15x3, 15x3, 22.5x3, 22.5x3, 22.5x3
SS1:
DB Flat Bench Press – 65x6, 75x6, 85x6, 95x6, 100x8, 105x7
Hammer curl – 35x6, 40x6, 45x6, 50x6, 55x6, 45x6
SS2:
Hamstring curl – 100x6, 130x6, 150x6, 170x6
Seated Calf Raise – 135x8, 170x6, 170x8, 180x10
Static Lunge – 115x6, 135x6, 155x6, 175x6
Semi-pronated pullups - 6, 6, 6, 6
working out with someone else for the first time in over 2 years. going with his plan, at least for a week or two.
Smith Bench – +90x10, +140x4–>+160x4–>+160x4, +160x4–>+160x4–>+160x4, +160x4–>+160x3–>+160x3–>90x8
Seated Cable Row (w/chains) – 105x8, 120x8, 135x10
1 Arm cable row – 75x8, 75x8, 82.5x8
DB Bench (low rest period, changing angle between sets, 35lb DB’s) – flatx12, 10degx12, 25degx12, 35degx12, 45degx12, 35degx12, 25degx11, 10degx12, flatx12
LF Row machine – 110x10, 110x10, 110x10
SS:
HS Bench Press with slow negatives – 110x10, 110x7–>90x4, 100x7–>90x5
Machine fly – 120x10, 120x5–>100x8, 90x10
Cable lat pull (not sure what this is called) – 55x10, 60x10, 60x10
decline cable fly – 25x10, 25x10, 25x10
cable pullovers – 110x8, 110x8, 100x8
tried to do dips 
– 2, 2, 1
did 5 or 6 pullup negatives (resting between them – lats were dead by this point)
partner was busy today so I did legs myself
Squat (sets of 3) – 145, 175, 205, 235, 245, 255, 265, 275, 285, 295, 300, 305
Squat (fast and sets of 10) – 155, 165, 175, 185
Leg Press – 180x10, 270x10, 360x10, 450x10
Hamstring Curl – 100x10, 120x10, 140x10
Seated Calf Raise – 135x12, 135x12, 135x12
16 sets of squats… oops.
Military Press – 5x60, 5x75, 3x95, 5x110, 5x120, 6x130
Military Press – 105x8, 105x8, 105x8
Seated db overhead press – 45x10, 55x10, 60x10
Rope-cable upright row – 150x10, 170x10, 180x10
LF Shoulder Press (semi pronated) – 80x10, 100x10, 110x10–>80x5
Lateral raises – 20x10, 25x10, 30x10, 20x10
1 arm db overhead press – 45x10, 50x10, 55x10
seated face pull – 75x10, 75x10, 75x10
Military Press --5x50,5x60,3x70,5x90,5x95,15x105
SS:
Semi pronated chinups – BWx6, +10x6, +15x6, +15x6
DB Flat Bench – 75x6, 85x6, 95x6, 105x6*
SS:
Hamstring Curl – 130x6, 155x6, 175x6, 185x6
Leg Press Calf Raise – 270x10, 360x10, 450x10, 540x10
Squat – 135x6, 185x6, 225x6, 255x6
plank – 30s, 30s, 30s
cable underhand row – 60x10, 75x10, 75x10
*100lb wasnt available so i did these, ~80% ROM
Deadlift – 5x95,5x105,3x125,5x135,3x155,5x165,5x175,3x195, 3x215, 3x225, 3x245
SS:
DB Row - 60x6, 70x6, 80x6, 90x6
Standing 1 leg Calf Raise – 35x8, 40x8, 45x8, 50x8
SS:
DB Incline Bench – 80x6, 85x6, 90x6, 95x8
Hammer Curl – 35x6, 40x6, 40x6, 40x6
BW Pullup - 6, 6, 6, 6
isometric back extension (holding in the position) - 40s, 40s, 40s
pushups – 25, 15, 10
took a month off due to travel, etc. for work
weight - 202
BW Pullups – 6, 6, 6, 6, 6, 6, 6, 6, 4
Squat – 135x3, 185x3, 215x3, 235x3, 255x3, 265x3, 275x3, 135x10, 135x10, 135x10
Bench Press – 95x10, 135x10, 140x10, 140x10, 135x8, 135x5
weight – 200
BB Row – 95x8, 115x8, 135x8, 155x8, 165x8
Dips – BWx6, +45x8, +45x8, +45x8, +45x7, BWx8
Leg Press – 270x10, 360x10, 450x10, 540x10, 630x10, 680x10
Seated DB OHP – 45x10, 60x8, 60x8, 60x8
Cable-row with chains – 90x8, 105x8, 120x8, 135x8
Preacher curl – 40x10, 40x10, 40x12
