11May22
Bench
210x1
185x4
175x4
175x4
175x4
Pin Squat
195x8
195x8
195x8
Hip Thrusts
245x12
245x12
12May22
Abs
Arms
Back
Conditioning
13May22
Deadlift
435x1 (PR)
370x5 (PR)
345x5
345x5
345x5
Seated Press
110x8
100x8
100x8
Good deadlift day. Still a long way to go.
14May22
Had a busy day planned today, but got some conditioning in and rode the Echo bike for 30 minutes in the morning.
God job on the PR’s mate.
Thanks, man! I see you’re killing it too!
16May22
At the beginning of last week I was really starting to feel the fatigue building up in my back. It was getting really stiff and sore. That’s usually my sign to take a deload week and switch to my next training block. So I was going to finish up last weeks training and make this week a lower volume week.
The deadlifts I pulled on Friday were PRs for me, but they weren’t me maxing out. They were actually part of my program, and the top single and the 5-repper were both about an RPE8. I may soon do a block with a peak at the end to really test my maxes. I think I could have pulled another 40 lb on that single, and I’m sure I could hit a squat PR right now. (Once my back gets a little cleared up.)
My bench is a whole other story. It’s always two steps forward and one step back. At least that’s progress, I guess. I’m not built for benching, but I still should be way stronger at it. I’m aiming for a 400 lb squat and a 500 lb deadlift, but my bench may end up being a whopping 225.
So, anyway, this week will be less volume.
Squat
245x5
255x5
275x5
Seated Press
85x8
95x8
100x8
RDL
225x10
245x10
255x10
Bulgarian Split Squat
(Holding 20 lb DBs=40 lb)
40x15
40x15
40x15
While I intended to maintain higher intensity and just lower the volume, my back couldn’t handle any more than the 275 on squats. It did get pretty loosened up and feeling better by the end of the session, though.
18May22
Bench Press (Paused)
165x5
175x5
185x5
Squat (High Bar)
185x10
195x10
205x10
Lever Rows
A bunch
Lateral raises
10x20
10x17
10x17
This was my first time squatting high bar in maybe 20 years? I’m adding it in as a variation for this block. It felt super awkward trying to stay so upright after years of low bar squatting. I’m also adding in a little more isolation work this block.
Body weight at 207 lb right now.
19May22
Pullups
Abs
Arms
Conditioning
Crazy lat pump from the pullups. Lasted a while, too. Felt cool.
20May22
Deadlift
315x5
335x5
355x5
Incline Bench Press
135x8
140x8
150x8
DB Shoulder Press
40x15
35x12
35x12
Standing Calf Raises
Not much x lots
1 Like
23May22
Squat
315x5
300x5
300x5
Seated Press
105x8
105x8
105x8
RDL
225x10
225x10
Bulgarian SS
Holding (1) 45 lb DB
45x16
45x13
45x13
After the deload week the squats felt great; moved super fast. Back feels good. I think this block will be a little less volume on the main lifts, but will add in some extra movements and volume for isolation stuff. I’m still focusing on the big three, but just changing things up a little to keep it interesting.
Trying to figure out the best way to do the split squats with my equipment. I think holding the one heavier DB on the working side worked out better than holding two DBs. It allows me a hand for balance.
My nutrition is on point right now, but I can’t stop drinking too much. I’ve got to overcome that; it’s starting to affect my training.
24May22
Pullups
Arms
Abs
Conditioning
25May22
Bench Press (paused)
190x5
180x5
180x5
180x5
Squat (high bar)
225x10
225x10
Lever Rows
A bunch
Lateral Raises
15x16
15x14
15x13
Mowed the lawn for conditioning after training. It’s basically LISS for me; pushing a mower for an hour up and down the hill. I live on the side of a mountain*.
*It’s an Appalachian mountain. Calm down. I’ve been to the Andes, the Alps and the Rockies; I know the difference. I didn’t name them. Regardless, I live on a hill where I can’t use a lawn tractor.
27May22
Deadlift
365x5
345x5
345x5
Incline Bench
155x8
155x8
150x8
DB Press
45x12
40x12
40x11
Standing Calf Raises
A bunch
Participated in some conditioning efforts with my wife…
28May22
Pullups
Abs
Arms
Conditioning
Punching the clock…
29May22
Squat (Low Bar)
320x5
305x5
305x5
305x5
Seated Press
115x8
105x8
105x8
RDL
245x10
245x10
Bulgarian SS
45x20
45x15
45x15
While most workouts are just getting the work done (punching the clock), this one was amazing. I can’t explain why; it was just awesome. Afterward got a 4-mile trudge through the woods in with my wife. Good day. I will have Wild Turkey and ribeye this evening.
I’m going to have to cram all of my strength workouts in early this week; I’ll be out of town for a golf tournament the second half of this week.
30May22
Bench Press (Paused)
195x5
185x5
185x5
185x5
185x5
Squat (High Bar)
245x10
245x10
Lever Rows
Lots
Lateral Raises
20x12
15x14
10x20
A buddy of mine came over and we did a bunch of farmers carries and burpees out in the yard. It’s a beautiful day, and it was an epic training session. I need to do more of that.
Squats look like they are progressing nicely mate. Hows the body holding up ?
Thanks man. Yeah, squats are my favorite movement. I’ve really seemed to hit a groove in my training lately, and everything - minus bench press - is rolling. I’m hitting PRs right now without even maxing out. I’m definitely going to run a peaking phase at some point this year to see what I can do, either in a mock meet or a powerlifting meet.
I’m trying to lay off some of the accessory and conditioning stuff that might affect my top-end strength right now because I’d really like to hit some specific numbers. After I hit those numbers, I may swim into the murky water of conditioning or higher rep stuff like your Super Squats (your log almost has me talked in to it…). I enjoy doing those type of challenges, but don’t want to affect my goals right now.
And my body is feeling great. The harder I train, the better I feel. As you know, that whole “Take it easier after you turn 40” nonsense is just that: nonsense. I decided I needed to train harder the older I get, and the Reaper’s going to have to bring help when he eventually comes for me! haha
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I definitely agree with that. I think mostly that comes from other over 40 year olds who want an excuse to do less than they used to do, or even to just do nothing. As we learn more and more about training and nutrition it is clear that we can do much more than we think we can.