07Nov22
Bench Press
160x8
170x8
180x8
Front Squat
135x10
15x10
185x10
Dips
+35x10
+30x12
+30x8
Flat DB Fly
35x11
25x13
4 Likes
08Nov22
Abs
Arms
Upper Back
Cardio
4 Likes
Said I was gonna wait 3 weeks before we sent out the search parties, and just like that… He’s back!
Nice to see you around again. Hope you had a great time away!
1 Like
Yeah I’m back. It was a nice vacation, thanks!
1 Like
09Nov22
Deadlift (sumo)
275x8
295x8
315x8
Close Grip Bench
135x10
145x10
155x10
Incline DB Bench
60x10
50x12
50x12
Lateral Raises
20x15
20x13
This is the first time I’ve ever done a sumo deadlift. Felt very awkward. That’s why I need to do them that way for a while.
I’m changing my training to a higher-rep paradigm for a little while. Strength is still my focus, but instinct tells me this short pause will be beneficial in the long run.
3 Likes
11Nov22
Abs
Upper back
Arms
Cardio on the bike
3 Likes
Good to see you back and interesting to see how the higher rep stuff works for you
1 Like
14Nov22
Squat (high bar)
185x8
200x8
230x8
230x8
Seated press
85x8
95x8
100x8
100x8
RDL
185x12
205x12
225x12
225x12
BB Lunges
115x15
115x13
I’m having to spend a little time figuring out the correct weights for some of these different movements and rep ranges in which I haven’t been working.
My left knee started to hurt pretty badly on the two top sets of squats. It only hurts at the bottom of the squat, but it was intense. That’s one of the reasons I’ve always done low bar squats; they don’t hurt my knees. I don’t really have knee problems, and my left knee is what I would call my “good knee” (My right knee isn’t “bad” but they had to go in through my right knee to put the rod in my shin bone when I shattered it in 2004 (or 2005; i can’t remember). So it has been compromised and has a big scar that makes it look like my “bad” knee, and it’s the one from which I would expect to have issues). Anyway, it only hurts when I squat, so I’ll monitor it and just suck it up for now.
3 Likes
15Nov22
BW: 220.6 lb
Bench Press
165x8
170x8
175x8
175x8
Front Squat
145x10
160x10
180x10
170x10
Dips
+30x10
+20x12
+20x10
Flat DB Fly
25x14
25x13
25 minutes on the Echo bike
Because of my schedule this week I had to get up at 3:52 a.m. and get the bike in, then lift after work. I’ll have to do this for the next couple of days to get everything in. I also will have to do all of my bigger workout days in a row again, but at least I’ll get them in.
I’m still trying to figure out weights for the higher rep stuff; I think I can add quite a bit to the front squats.
3 Likes
16Nov22
BW:220.6 lb
Morning
Abs
Arms
Upper back
Evening
Deadlift (sumo)
275x8
290x8
305x8
305x8
Close Grip Bench Press
135x10
145x10
155x10
145x10
Incline DB Press
55x12
50x12
50x12
Lateral Raises
20x17
20x16
Had to get up and get two sessions in again.
4 Likes
21Nov22
Squat (high bar)
195x8
215x8
240x8
240x8
240x8
Seated Press
95x8
95x8
100x8
100x8
100x8
RDL
195x12
215x12
235x12
235x12
BB Lunges
115x17
115x15
Another weird schedule week. I’m just trying to get everything in. These type of weeks also really throw my nutrition off. When it’s my normal routine, I generally don’t have an issue eating enough; when things are thrown off, I struggle.
3 Likes
22Nov22
BW: 219.8
Bench Press
170x8
175x8
180x8
180x8
180x8
Front Squat
155x10
170x10
185x10
175x10
Dips
+25x13
+15x12
+15x9
Flat DB Fly
25x11
25x11
Eating enough food to gain weight is not a problem for me. Preparing enough food for me to eat during the day is the annoying part with which I struggle
3 Likes
27Nov22
Squat (high bar)
215x8
230x8
245x8
245x8
245x8
Seated Press
90x8
100x8
105x8
100x8
100x8
RDL
205x12
225x12
245x12
245x12
245x12
BB Lunges
115x17
115x14
115x11
III
3 Likes
That is why i cook up a massive Chilli every Sunday
05Dec22
Squat (high bar)
220x8
235x8
250x8
250x8
250x8
Seated Press
90x8
100x8
105x8
100x8
100x8
RDL
205x8
225x8
245x8
245x8
245x8
I was also was supposed to do lunges at the end, but had to pull the plug an those after the first couple. My left knee started hurting during the squats. I was able to make it through the rest of the session, but the lunges were a no-go. This happened a few weeks ago, then didn’t bother me for a few weeks after that. I think it happens when I get too much on my toes when high-bar squatting.
III
3 Likes
06Dec22
Abs
Arms
Rows
LISS
III
4 Likes
07Dec22
BW: 220.4
Bench Press
165x8
170x8
175x8
165x8
165x8
165x8
Front Squat
155x10
170x10
185x10
175x10
Dips
+20x12
BWx12
BWx12
BWx12
Flat DB Fly
20x16
20x16
20x16
III
3 Likes
09Dec22
Deadlift (sumo)
275x8
290x8
305x8
305x8
305x8
CGBP
135x10
145x10
155x10
145x10
145x10
Incline DB Press
55x12
45x12
45x12
45x12
Lateral Raises
20x18
20x15
20x14
At this point, for me, that deadlifting counts as a conditioning workout. Wiped.
III
3 Likes
10Dec22
BW: 222.8 lb
Abs
Arms
Upper back
HIIT on the bike
This is the first time I’ve done sprints on the echo bike in a long time. Yikes. I really need to improve my conditioning for some things I have planned. I will slowly be increasing the volume.
III
3 Likes
solid front squat volume mate. Nice work
1 Like