06Jun23
Bench Press
205x4
185x4
185x4
185x4
185x4
Front Squat
210x10
210x10
200x10
DB Press
(MYOREPS)
45x16,5,5,4,3,3
40x15,5,4,3,3,3
DB Flyes
25x17
25x13
25x12
3-mile walk with 20 lb vest (46:00)
Bench was “meh” but the front squats were very solid. I didn’t feel like I was pushing the walk pace at all, and still ended up with a pretty good time. Huge shoulder pump tonight.
III
07Jun23
Abs
Arms
Upper back
30 minutes on the Echo bike
Not much to mention here except I’ve been getting crazy pumps lately, and tonight was no exception. My traps felt swole.
III
08Jun23
Deadlift
405x5
350x5
350x5
350x5
Bench Press
190x8
185x8
175x8
Pendlay Row
185x16
165x12
165x12
That’s it.
III
09Jun23
Seated Press
120x4
110x4
105x4
105x4
105x4
Split Squat
110x12
110x12
110x12
DB Bench
(myoreps)
70x17,5,5,3,3,3
60x19,5,5,4,4,4
Partial Lateral Raises
25x20
25x18
25x15
For conditioning I did the farmer carry/push-up ladder workout that was posted here a little bit ago. But since my buddy was here lifting with me, I made some adaptations. I went first and went out 35 yards, stopped and did my 10 push-ups, then came back the 35 yards and did my 9 push-ups. As soon as I got back, he started while I was still doing my push-ups. We went back and forth like that all the way down to 1 push-up. So we did get a little rest in there waiting for the other guy to get back. But we increased the distance to 35 yards. There was about 112 lb in each hand (I have the famer carry handles from Rogue). I think it met the spirit of the workout and had us pretty gassed by the end. (Great forearm pump)
III
11Jun23
Squat
340x5 (PR)
315x5
290x5
290x5
CG Incline Bench Press
145x10
145x10
145x10
RDL
295x8
295x8
Landmine Hack Squat
90x20
90x14
90x14
My squat feels in a good place. Switching to singles and triples next week…
III
nice work
Thank you, sir!
Time for a video and for you to join the front squat challenge.
Woo woo.
I might post a video, but I don’t think I can enter a challenge for it. It’s just a supplemental lift for my back squat, and I’m too stubborn to change my programming once I start a program. I’m following along, though!
It is only a supplemental lift for me too. I just stated the challenge to make me stick to it for 12 weeks. No reason you couldn’t progress it and hit a big single in 10 weeks time without effecting your back squat
Ok, I’ll see if I can get a video up…
12Jun23
Bench Press
205x4
185x4
185x4
185x4
185x4
Front Squat
220x10
210x10
200x10
DB Press
(myoreps)
45x15,5,5,5,3,3
40x16,5,5,4,4,4
DB Flyes
30x13
25x12
20x15
20 minutes of intervals on the Echo bike
Despite the weak benching, this turned out to be a really good workout. The sprints on that bike never get easier, but I’m for sure able to push a lot harder throughout than I could a few months ago.
Reading that made me feel like passing out How?
Maybe I’m doing them wrong!? Haha they feel awful with the bar on my throat that long.
I got a video but it’s too big to post on here. I’ll try to get it up on YouTube at some point
13Jun23
Abs
Arms
Upper back
3-mile walk with 30 lb vest (46:51)
I’ve been doing a lot of ab rollouts (from the knees) lately. I got to the point where I was able to do 8 sets of 12 EMOM. So instead of adding more reps or sets, last night I started doing them with a 20 lb weighted vest. Wow. It’ll take me a while to progress these, I think, but it feels like it should be making my abs pretty strong.
Not to give myself too much credit, but I’m very pleased with the intensity of my workouts the past few weeks. I feel like it’s been kicked up a notch.
III
I always knew you were sick
Ha I don’t know about that. I hate training abs, but the rollouts at least make me feel like I’m accomplishing something while doing them. Most bang for my buck, I guess. I only do the one exercise, twice a week for them.
14Jun23
Deadlift
415x5
365x5
355x5
355x5
Bench Press
190x8
180x8
170x8
Pendlay Row
190x13
165x12
165x12
165x12
Great session. Time to switch to singles and triples for awhile.
III
15Jun23
Seated Press
125x4
110x4
110x4
110x4
110x4
Split Squat
115x12
115x12
115x12
DB Bench Press
(myoreps)
70x15,5,5,4,4,3
60x13,5,5,4,4,4
Lateral Raise Partials
25x20
25x18
25x14
Presses are frustrating, but this was another really good overall training session.
III