Back at it Tuesday 3/1.
SQ: worked up to 5x1@ 245. Recovering from last weeks BS. Low back/neck felt fine; didn’t want to push it. These went quick and easy.
Leg press: 3x10 @ 570
BE: close grip up to 3x5@185.
Competition BE up to 3x3@ 225
Wide grip: 2x10@ 135
Misc. facepulls/pullaparts= 100+
Not setting the world on fire here; holding back until Thurs/Fri., and still bouncing back from that “overload/de-load” debacle.
Thursday.
DL: sets of 3; 3@135/ 2@185/ 2@225/ 255, 285, 5x1@ 315.
RDL: 3x8@ 185
Seated Ham: 10@ 90,120,120/ 3x10@135
Inc. BE: 4x10@ 135
Seated OHP: 8@ 135,135,155/ 4X3@ 185/ 2X8@135
DB press (standing) 4x10@ 40’s, super set with above 185 sets.
Facepulls: 5x10@ 50; cable.
Rolled and stuff= 20 mins.
Friday 3/4.
SQ: Sets of 3; 3@135, 2@185, 225,255/ 5x3@ 265 (85%ish)
Close stance: 3x8@ 185
DB incline hammer: 8’s @ 30,30,40/ 3x8@60’s
Pulldowns: 8’s @ 105,120,120/ 3x8@ 135
Back raise: 3x15
Misc. pullaparts mixed in= 100+
Abs= 0
Rolled and stretched…30 mins.
Next week, it’s back into the 8-12 rep range for most of the work; most of the next 3 weeks.
What a treat.
Sunday is D-Bell day. A little extra work; very little.
Seated OHP: 2x25@ 25’s
S-OHP/ flat hammer press super set: 2x10 each @ 45’s/ 3x10@ 55’s.
1 arm rows: 4x10@ 65. Done between S.S. above.
Misc. pullaparts @ 100+
Finished with DB flyes: 5x10@ 25’s giant set: from ohp down to flat in 5 clicks.
That is all.
Tuesday: BE and bad SQ’s.
DB press: 2x20@ 40’s
BE (wide): 10 reps @ 135,135,155, 3@ 175.
BE (comp): 10@ 195= very bad. Dropped to 175 for 8,8,6 reps. Really crashed on these. Moved on to SQ=not much better.
SQ: 10 reps @ 95,95,135,165…planned 3x10@185. Did 8,8,6 reps. Crashed again. Caught a second wind, lifted OHP with a buddy.
Seated OHP: sets of 10 @ 125,135,135/ 3x10@ 145/ 3x2@ 185 (who knows?).
Leg Press: 2x20@ 480/ 5x10@ 570 (slow lower-explode up)
Misc pullaparts/facepulls = 100+
Finished better than I started for sure.
10 reps on DL coming next; see how it goes.
Thursday 3/10. DL’s=dead for sure.
DL: sets of 6. 3@135, 2@185, 1@225/ 3 reps @ 255/ 5x1@ 275. Not what I wanted here; felt bloated and weak, moved on quickly.
Hammer Inc: 2x15@ 135/ 12@ 185/ 3x8@225. Pause-explode up.
Ab/Ad machine: 2x10@95/ 2x10@ 110.
Neutral pulldowns: 8’s @ 95,115,130/ 3x8@ 145
Back raise: 3x10
Leg raise: same
Just could not get DL going today. Rolled around/stretched about 15 mins and went home.
Friday 3/11.
Make up day/ finishing the week strong?
Seated Ham curl: 6x12@ 105
misc face/pullaparts: 70+
Hang leg raise: 3x10
SQ: sets of 5; 2@95, 2@135 185,225, 3x5@245/ close stance= 3x8@ 185. Focused on ‘jumping’ out of the hole/ driving my upper back into the bar. Felt alright.
BE: sets of 3; 2@135, 2@155, 185,205, 5x3@ 225. Tight, comp grip, smooth and strong, explode off the chest.
DB fly: 3x12@ 50
Leg Press: 10@ 480, 570, 3x20@ 570=10 top 1/2+ 10 full reps.
Rear delt machine: 8@ 70,85,100,115/ 3x5@130 with hard flex.
Rolled around/stretch for 20 mins.
I’m still a bit off this week. Try to get into the 8-12 reps range and crash (SQ mainly).
Onward and upward.
Tues 3/15.
SQ: sets of 3, up to 3x3@ 275. Fine then, Meet max was 303 early December. Too many steps back, not enough forward.
Close stance: 3x8@ 185
Leg Press: 5x10@ 570
BE: 3’s up to 3x3@ 235. Felt alright.
Wide: 2x10@135
Close: 2x10@135
Misc. facepulls 100+
Thursday. Skipped DL’s this week. Working extra shift tonight; just did some stuff.
Hip ext, ham curls, DB ohp + curls, high inclines 3x8@ 175, standing ohp 5x5@ 115, pullaparts 100+, walked around a bit…went home.
Friday-Squat day coming.
Friday 3/18
Seated Ham curls: 6x10@ 110
SQ: sets of 6; 2@135 and 185/ 4x6@225.
Brute Sq: 3x3@ 185
close stance: 3x8@ 185
DB press/fly: 2x15@ 40’s & 50’s
BE: sets of 3; 3@135, 1@155, 1@185 (all explosive reps), 2reps @ 205& 225, did a single @ 245, but didn’t have a spot to add more weight…did 5x3@ 225.
same grip: 3x6@ 185.
Seated Rows: 15@ 45,55,60,65,65,65
misc. pullaparts and stuff= 100+
Pizza and pretzels for dinner.
19 weeks out for me. SQ=minor progress. BE= minor progress. DL=stalled, at best.
O.K. then, carry on.
No training this week at all. Gym closed for Spring Cleaning, working extra shift, and then some. Been at work the last 24 hours (mostly on duty).
Shoveling and hiking through this mess=only exercise this week 
Love Denver in the Spring!
10 days with zero lifting; back at it Tuesday with SQ and BE.
SQ: 5’s; 2@95/ 3@135/ 1@ 185, 225/ 2x3@ 245/ 2x4@225. I know, strange numbers.
Paused/hole: 3x4@185.
Seated Ham curls: 5x10@ 120
BE: 5’s; 3@135, 185, 205, 3x5@225 (paused 1st reps)
Close: 3x6@185
BE: 4x3@ 185 (all paused/explode reps)
DB rows: 7x5@ 75
Trying out new cues/setup points on both SQ and BE; 18 weeks out
Paused in the hole squats= Pain. Glutes/ Quads both. Thanks, JTS Training program.
Thurs-3/31
10 mins bike
DL- Sets of 4’s up to 4x4@ 275. Quick, tight, strong. Easy. Then 3x4@ 225. VERY snappy.
Ham curls: 4x12@ 120. Hard squeeze.
Back Ext: 3x10
Pulldowns; 6’s @ 115, 130, 4x6@145
SGHP: 3’s @ 65,85,105, 4x3@135. short rests on all sets.
Rear delt machine: 10@50,60, 3x10@70. Hard squeeze.
Rolled/stretched it out for 20mins.
Fri-4/1
10 min recum-bike.
Ad/Ab machine: 3x15@75. One giant set of 90 reps
Seated DB ohp: 20@30, 3x10@ 40’s.
Seated Ham: 3x10@ 95
Leg Ext: 3x10@ 95
This was the warm-up for:
SQ: 6x6 up to 4x6@245. Good, hard work to end the week.
Front Sq: 4x4@185.
Hip ext: 4x10
BE: 4’s up to 5x3@ 235. Good, very hard work by the end. Paused all 1st. reps.
Facepulls: 6@ 50,58,65,72. Giant drop to finish @ 24 reps.
Cardio= jog 1 1/2 blk. to bus.
After my 10 day layoff, I felt;
Weak, but good form on squats. Fresh/dialed in DL; BE was somewhere in between.
Onward and Upward.
Great, another update…
10 days off…then 3 pretty good training days (tues, thur, fri.)…got sick Sat night. Knocked out, in bed for 36 hrs straight. By Tuesday am, I’d lost 8-9 lbs…and my voice now and then.
Other than all that, I’m fine.
Went to the gym Tues (per schedule) 'cause screw that crap.
Ham curls: 4x15@115
SQ: sets of 6: 2@95/ 3@135/ 3@185. Just this, was almost to much.
Front SQ: 3x5@135
Leg Press: 5x10@ 570
Took about a 15 minute break; got second wind of sorts.
DB curls + press: 3x10each @ 30’s
BE: 3x6@135/ 3x3@185/ 3x3@225/ 5x1@ 225 with extra long pause.
Hammer Inc. and rear delt: light, ‘pump’ sets.
Not much energy, or breath today.
That’s a lot of weight to lose. It’s not like you’re carrying tons of fluff on you. Don’t push it and have a setback!
Call when you’re better. I’m training Monday/Wednesday/Friday/Saturday right now.