Weds/8/12.
Right to a power rack for warm-up and Squats.
Misc. stuff getting going.
Regular/wide BoxSQ @ parallel: many sets of 3’s going up.
2x1 of both stance @ 315.
Above Para.= 6x3@ 315, close stance/quad
Tri’s pushdown/ extensions: 1x50
Dips: 3 sets of 5’s, 8’s and 10’s.
I want high end BBQ for lunch!! I need to have a super pump party at some point too. Just bodybuild the shit out of a workout. Get all swoll.
It really hit the spot man; always does.
Friday night, speed pulls.
Many, many sets…RDL, good mornings, misc. pulls and rows…
Pulls w/ Med-heavy band:
6x1 @ 275 and 295
Bent rows: 3x5, then 3x5@ 225
Sat/8/15
Smith Inc. press: 4x8/ 4x8@ 185
Standing Abs: 8x10, superset with pressing.
Tri’s pressdowns; 5x15, mixed in also.
Close grip Bench: 3x6/ 3x6@ 185
Pullaparts: 6x10, superset with above.
Decline DB’s: 25@ 40’s/ 20@ 50’s
Tate press, 3x20 + 10 curls superset.
Shrug machine: 1x50 @ 135
Sunday/8/16: Backyard lifting…no tire today.
Trap bar @ 135lbs.: 8-10 sets of 10, misc. row, shrug, RDL…
5 rounds of-
15 DL/Quad focused + 15 goblet SQ @ 45lbs.
Just fine for a Sunday.
Well shit…
Lost a resident at my work. Found her on a wellness check (not me), sitting in her recliner with a book in her lap; sudden heart attack it would seem. 74yrs. generally healthy, definitely a character.
Onward and Upward Miss K.
Tues/8/18.
Quad extensions: 2x30/ 3x15.
Misc. back raise: 1x50.
Smith machine/ close stance SQ: doing ‘1.5’ reps, down slooowly.
4x6/ 4x6@ 185
3x10, normal reps, but slow
More about pumping/pain, than the weights; screw you John Meadows.
Box SQ/ parallel +2":
6x3 @ 275
12x1@ 315, EMOM style. Sped up at the end; heavier next time.
Shoulder DB Trio; 3x30, right side only.
Wens/8/19
Upper warms; 6x25
Standing Abs: 2x25
2 board press/low incline:
6x3/ 2x2/ 3x1@ 245/ 3x1 cluster @ 230
Spoto/close grip: 2x6/ 4x6@ 185
Rolling tri’s: 20@ 30’s/ 50@ 35’s. Did 20, then sets of 5’s w/quick breaks. Super pumped.
Cable face pulls: 1x50
Friday/8/21
Misc warms; 6x20
Sumo pulls/ 3" below knees:
Warms: 8-10x 3/ 3x1
1@ 405, 435, 465…all mixed grip
500= missed, lost grip.
500= strapped in, pulled it pretty solid.
Saturday.
Presses and Tri’s: 4x30
DB’s w/band, speed sets:
warms: 6x3
6x3@ 40’s then 30’s
OHP: 3x5/ 2x3/ 6x3@ 135.
Tate press + Hammer curls: 3x15@ 40’s + 3x10@ 30’s
Drop set, curls: 10@ 30, 20, 10’s
Sunday/8/23. Backyard lifting at a friends place.
5x5 @ 135 of the following, doing these in rounds.
-Pendlay rows
-Power shrugs
-High pulls
Pendlay+ shrugs+ pulls: 5x3each @ 185
Plate raise finisher: 2 sets of 20@25 + 30@ 10, bumper plates.
Tues/8/25.
Leg press: 4x40+ reps, misc. stance and calf work.
Seat Hams: 3x20
Paused SQ: 3x5/ 2x5@ 135 & 185
Box @ parallel:
Speed sets: 6x2
Regular: 3x3 up to 315.
1@ 335, 55, 75, 385
1x20@ 225.
Thursday:
Misc. 6x25
Sumo/speed pulls, light-heavy band: worked up to-
6x1@ 275 and 315
2" deficit/ conventional: 4x5 to 365.
Power shrugs, from hang and floor: Yes, weightlifting vids on the YouTubeing.
4x2 each @ 185, 225, 245
3x1 each @ 275
Sat/8/29
Upper warms: 8x25, plus a couple abs and back raise.
Floor press:
3x5/ 3x3/ 3’s @ 225, 235/ 5x1 cluster @ 225
JM press: 2x6 @ 135/ 155
High Inc. DB’s: 9@ 40’s, 50, 60, 65’s
Bi’s + Tri’s: 50 reps at 20’s, 1 big set.
Seat rows: 3x20
Sunday.
Back raise-3x20
Hanging leg- 3x8
Leg press machine: 2x50,
Front SQ/ low box:
5x5/ 2x3/ 2x1@ 275=crappy/ 6x1@ 245
Good morning: 5x10@ 135
Thursday, Power shrugs= neck/trap aching Sat through Sunday; still feel it a bit today.
Sure, I’ll keep doing them.
Tues/9/1.
Leg extensions + standing Hams curl: 3x 20 each, one giant set.
ABD/ ADD machines: 3x15 alternating, no breaks.
Leg Press: 3x30 + deep stretch between sets.
V-Squat machine: 3x10, pause at the bottom.
3 rounds of 20 each/ swiss ball: Back raise+ Abs+ Rev hypers.
Misc. high rows, pressing, curls…1 set of 100 reps…just finishing my time slot 
Thurs/9/3.
Upper warms; 8x20
Inc. BE: 8x3
Low Inc. DB’s: 4x6 up to 80’s
Hammer Inc. machine: 3x20,
Seat shoulder press: 6x6
All the above with slow eccentrics, hard flexing all over.
Standing Arm Trifecta (kinda like a Gauntlet)…2x30
Arm + Shoulder Super DB 100: 1x100 @ 10’s…burning whatever was left.
Standing Abs: 5x10
Cable Tri’s: 1x50
Thurs/Friday: left ankle/foot issues, from overuse lifting and patio project. Nothing else makes sense. High rep, hard stretching…sitting and crawling around, all added up. Stiff and sore, limping a bit, what a pain.
Sat: Max Effort Sq planned…no thanks.
Warms: 8x25
SQ @ parallel box: several X3, up to 315; to much for the ankle.
Box + 4": worked up to 1@ 365, 85, 405, 425.