Ohp day. Shoulder was a bit tight and sore, so I took it easy.
Strict press 170 2x4
Incline press with shoulder saver 185 3x12
Chin +60 3x5
Walked the dogs outside 40 minutes.
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Cardio day
Treadmill 45 minutes. 3 mph, various inclines. Burned 500 kcal according to the treadmill. Was really sweaty after.
Did arms after. Nothing note worthy.
Ate a donut at work. People need to stop bringing them in, cause I have no will power.
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Deadlift day. Heavy day on cube
Cardio 25 minutes, 270 kcal burned
Deadlift 485 3x2
Block pull 515 2x2
2" Deficit conventional 460 2x5
Belt squat 495 3x5
I really dislike the deficit conventional pulls. I’m much stronger sumo, and adding the deficit makes it just brutal.
My right shoulder still isn’t quite right. Normally if be doing chins, but I’m trying to be smart about this, so I held back. I don’t know the cause, but I suspect pressing. I’ll have to rethink Friday if it’s still acting up. I just don’t want to push it and end up with a several month recovery. Plan right now is to bench with the shoulder saver and do the minimum the program calls out.
Blood pressure has been great. Measured after the gym at 110/74. That is an exceptionally low number for me. The other two measurements have been around 123/78. Maybe the cardio is paying off. Might have to drop the 20mg telimisartan.
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Treadmill today.
Felt beat up in the low back from yesterday. Made it more miserable than it should be. Burned a bit over 300 kcals.
Did some shoulder mobility stuff when I was there.
We have this thing that look like an old weapon. Basically a thick metal rod with an iron ball in the end. You swing it around to loosen up the shoulders. Did some of that. Made me feel like a warrior lol.
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Been a bit lazy due to the shoulder, but it’s made some improvement.
Friday bench volume
Bench 315 7,4,4
Bench with shoulder saver 275 3x8
Chin 3x12
I think I did another exercise, but I can’t remember.
Volume on squats today since I missed yesterday with Easter plans. Skipped ohp today, which is fine since I want to rest the shoulder.
Squat 320 3x8
Paused squat 300 2x6
Chin 3x12
Belt squat 365 3x10
That was it. Will pick the accessories up in Wednesday.
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some good work done recently, love the double squat session
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They were on separate days, but it’s good to be back to squatting again (my worst of the big three). I’m thinking I’ve figured out some stuff with the squat. Mostly going wider than I would naturally.
And thank you!
Speed deadlift day on the cube method.
Deadlift 405 6x2
Block pull 430 2x5
2" deficit conventional 375 3x6
Chin 3x12
Curl machine 80 3x15
Tricep pushdown 100 3x20
Felt pretty good. Still a bit of shoulder issues it seems. Will play Friday by ear. Next cycle on the cube I’m going to press less and row more (I hope).
Also, 25 minutes on the treadmill walking. 300 kcal burned.
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21 days since an update. Been training though. Shoulder still not quite right. Been doing dead hangs before training as I’ve heard that helps with shoulder health. TBH, training has been a bit lazy, but still okay imo.
Deadlift speed day
Deadlift 430 5x2
Block pull 460 3x5
Deficit conventional 405 2x6
Chin 3x12
Curl 25s 3x15
Hopefully I’ll be feeling better in the shoulder soon. It’s been a big de motivator. Been walking outside lately. Did that today until it started raining.
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I read this as DE (dynamic effort) motivator and thought it was odd until I realized I was an idiot. I do shoulder work before every lifting session, not sure if you do anything similar but I’ve found it helpful.
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What do you do for shoulders?
I do band pull aparts both overhead and in front bench position. 30 each position. Now I’m also doing dead hangs. 45 seconds.
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20 supinated pull aparts/10 shoulder dislocations/20 pronated pull aparts/25 face pulls is my usual routine. I’ll add more face pulls pretty often or stuff for external rotation once in a blue moon.
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To be clear, I have no idea which, if any, parts are actually working but I have been benching pretty pain free for a few years, so it isn’t hurting.
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Still slacking hard on updating my log. Been training though, and I think I found my groove again. Created a new template for training that I like. It’s undulating weekly periodization. Based on cube method, but tweaked a bit. I’m focusing on back for awhile since pressing had been bothering the Delts. I’m also programming barbell rows and chins like I would one of the big three.
I have a hypothesis that chins and bench start out at about the same strength. Usually an untrained guy his can bench his body weight for 1 can do at least one chin. Yet I’m way stronger in bench after years of training it. I’ve done 405, so I should be able to add about 200 lbs and do one chin. I’m not even close. So I’m trying to address that.
Heavy deadlift day (not that heavy)
Deadlift 455 5x2
Block pull 3" 485 2x3 (last cycle I used 6" blocks)
Barbell rows 240 2x6
Chins 3x10
Ez bar curl 55 4x12
Tricep overhead extension 120 2x16
Like the overhead triceps movement. Doesn’t bother the front delt.
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Great work in this log Ben.
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Been training and consistent lately. That feels good. I am liking the programming I am doing.
I have switched from Su,M,W,F to M,T,Th,F. Nice having the weekends off.
I have been starting each workout out with incline treadmill walking. Just 20-30 minutes, but at least 20. I also walk my dogs for about 40 minutes post workout if it’s not raining. I do the dog walking on my off days as well. Yesterday we took the dogs on a nature hike for about an hour and 10 minutes. They really enjoyed it I think, and so did I.
I have been programming my back lifts like power lifts lately. I think my rows and chins should be on par with my bench. So I am working to get there.
Friday I did bench.
Bench 280 5x2
Narrow bench 295 2x3
Chin +50 2x3
BB row 245 2x6
Then a bunch of arms.
I’ll paste what I have been following, but I am not sure if makes sense. If anyone is curious, I can explain more.
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Did heavy squats today. Weird construction around my job drastically increased my commute time so I skipped the incline treadmill, but did walk the dogs for 40 minutes after.
Squat 330 5x2
Pause squat 300 2x6
Belt squat 455 2x5
Dumbbell curls 30x12 followed immediately by curls with 20s I think I got 10 reps. Then the same with 35s and 20s. I think I got about 10 and 10 reps.
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Upper day 1, volume.
Ohp 155 10,10,8
Chin 25 2x8
Incline press 190 3x12
Bb row 205 3x12
Skipped arms. Bunch of gym buddies there, and we were bull shitting, so that took my arm time 
Excited for weeks 4-6 coming up. The volume drops, and I’m better with heavier and less reps per set.
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This
And this don’t add up. What kind of bros don’t unite into one massive arm day while they bro out?
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Back from a little trip to Denver. We are buying 7% of a house on AirBnB for 7% of the profits. Not a huge investment, and within my limits for unusual investments. A friend since I have known since I was 6 is buying the house. He needs the money to not be super spread thin in getting it set up. He has been doing AirBnB now for about a year and a half with his current place.
I did workout on Wednesday and Thursday.
Wednesday
Deadlift 495 3X2
Block pull 3" 525 2x3
Row 255 2x6
Biceps curls did some
40 minute walk with the dogs
Thursday
Bench 245 + 45 in chains 3x8
Narrow Bench 265 + 45 in chains 2x3
Row 245 2x8
Chin +50 2x5 +60 2x3 +0 1x10
Curls 30s burn out set then 20s until failure
Overhead triceps extension 100x20 70x15 burnout
40 minute walk with the dogs
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