Sept 27th
Recovery Session
Band GM 3x15
Ab Wheel 3x10
BPA 2x25
Band Resisted Pushup x15
Band Row x25
Sept 28th
ME Fat Bar Floor Press
80x20, 130x10, 170x5, 5, 200x3, 220x2, 2, 240x1, 260x1, 270x0 (missed half way), 240x2, 220x4, 170x10
CSR Row - alternated pronated/supinated grips (all weights plus doubled miniband)
barx10, 25x10, 45x12, 12, 12, 12
Log Press
80x10, 10, 7, 5
Face Pull
50x20, 20, 20
Fat Bar Chinuup x7
BB Row 45x25
Just missed the 270, I’ll get it next week. Thought I’d push the volume a little more than the weights right after a deload. Got a huge pump in my “yoke” from the log presses, gotta start doing more of these.
Sept 30th
DE SSB Box Squat
BWx10, 80x5, 170x5, 5, 220x3, 260x2, 2, added belt 310x2, 2, 2, 280x2, 2, 2, 310x2, 2, 2
DE Deadlift
Sumo 135x3, 225x3, 275x1, Conventional 275x1, 1, 1, 295x1, 1, 315x1, 275x1, 1, 1
SSB GM
80x5, 100x5, 130x8, 8, 80x20
Roman Chair
BWx20, 15
Fat Bar Chinup
7, 7
Squats were so so, my hip was kinda bugging and kept bugging with sumo DL so I switched to conventional and it actually felt good and fast technique wise.
Oct 1st
DE Bench (all weights plus minibands)
45x10, 95x5, 5, 115x2, 2, 135x2, 2, 2, 2, 155x2, 135x2, 155x2, 165x2
Pullup (2 and 3 reps)/Chinup (5 reps)
2, 3, 5, 2, 3, 5, 2, 3, 5, 2, 3, 5, 2, 3, 5
Low Incline DB Bench
45x20, 16
*Superset
BB Row 95x20, 20
Rear Belt Raise 2x20
Well, sometimes things happen in life that you can’t expect and that sure happened to me two weeks ago. My Dad was diagnosed with colon cancer two weeks ago. It has metastasized to his liver, lungs, and brain. The prognosis is so poor that chemo isn’t an option. At this point all my family and I can do is spend time with him and make him as comfortable as possible. Needless to say training has been the last thing on my mind.
I was able to get the gym for a bit tonight. Don’t know how much training I’ll be doing in the near future; spending time with my Dad and staying up on my classes is my only priority right now. Anyways, this is what I did tonight:
SSB Free Squat
Warmup with bar for a bunch
170x10,10,10
Reverse Crunch x20
10 Kettlebell swings on the minute for 5 minutes
35lbs for 5 rounds
A1) SSB Squat Barx10,12,12
A2) Fat Bar Chinup BWx5,5,5
B1) GHR BWx5,5,5
B2) Pushup BWx10,10,10
C1) Face Pull x20
C2) Reverse Crunch x10
Warmup
Deadlift 135x5,5, 185x3, 225x3,3, 275x2,2, 225x3
Log Press 80x10, 10, 7
Inverted Row BWx10,10,10
Face Pull minibandx20,15
Roman Chair BWx15
Monday 12/5
Squat 185x5, 5, 5
Floor press 130x10, 10, 10
CS Row 45 plus minibandx10, 10, 10
Face Pull w/External Rotation 3x20
Ab Wheel 5x5
Tonight
Deadlift 135x3, 3, 185x3, 225x3,3,3,3,3, 275x1
Log Press 3x10
BB Row 135x10, 10, 10
BPA Minibandx20, 20, 20
12/19
Warmup
SSB Free Squat 80x10, 170x5,5, 220x5,5,5
Fat Bar Floor Press 80x10,10, 130x10,10,10
CS Row Miniband 45x10,10,10,10,10
Prone BPA minibandx15,15,15
Ab Wheel 4x8
12/20
Recovery Session
A1) Stepup x10,10
A2) CS Row Greenband x10,10
B1) GHR x5,5
B2) Pushup against miniband x10,10
C1) Facepull w/ER x10,10
C2) Miniband Scaption Raise x10
C3) X-Band Walk x10,10
D1) Hang Clean 135x2,2,2
E1) KB Swing 10 swings on the minute every minute - 6 rounds
12/21
Warmup
Deadlift 135x5,5, 185x3, 225x3,3, 275x3,3,3
Log Press x10,10,10
Greenband Pullup x8,8,6,6,6
Face Pull x20,20,20
Greenband Standing Ab x15,12,12
First time doing standing abs and holy crap! These are definitely going to be a staple from here on out.
12/22
Recovery Session
A1) Goblet Squat 35lbx15,15
A2) DB CS Row 35lb x15,20
B1) GHR BWx6,6
B2) Miniband Pushup x10,10
C1) Face Pull x15,15
C2) X-Band Walk x10,10
D1) Hanging Leg Raises x8,8
D2) Miniband Side Shuffle x15,15
E1) Face Pull x10,10
E2) BPA x10,10
E3) Hanging Leg Raise x5,5
12/23
Warmup
Snatch Grip Deadlift 225x3,3,3,3,3
DB Bench 50x10, 55x10,10
T-Bar Row 90x10,10,10,10,10
Face Pull x15,15,15
Hanging Leg Raise x8,8,8
12/26
Warmup
Squat barx10, 135x5,5, 185x5,5, 225x5, 170x5, 240x5,5
Fat Bar Floor Press 80x10,10, 130x10,10,10
CS Row Miniband and 45 x10,10,10,10,10
Face Pull x20,20,20
Ab Wheel x8,8,8
12/27 Recovery Session
A1) Goblet Squat 2x10
A2) DB Row 2x10
B1) Band GM 2x10
B2) Band Pushup 2x10
C1) External Rotation 2x10
C2) Internal Rotation 2x10
D1) Deadbug 2x20
D2) Side Shuffle 2x15
12/28
Warmup
Deadlift 135x3, 185x3, 225x3, 275x3,3,3,3,2, 225x6
Log Press 3x10
Band Assisted Pullup x8,8,6,6,6
BPA 3x20
Tall Kneeling Pallof Press 3x10
Deadlifting felt really good. Wanted to get 5 sets of 3 at 275 but my lower back was shot on the last set.
12/29 Recovery Session
A1) GOblet Squat 2x10
A2) CS DB Row 2x10
B1) GHR 2x6
B2) Band Pushup 2x10
C1) External Rotation 2x20
C2) Internal Rotation 2x20
D1) Dead Bug 2x20
D2) Side Shuffle 2x20
12/30
Warmup
SG Deadlift (off 4" block) 135x3,3, 185x3,3, 235x3,3,3,3, 7 (Normal grip deadlift)
DB Bench 50x10, 60x10,10
T-Bar Row 90x10,10,10,10,10
3-way Shoulder 2x10
Green Band Ab 2x15
Felt like I could’ve handled a lot more weight on the snatch grip deadlifts but my low back was still fried from regular deadlifting wednesday; I couldn’t even get in position with the bar on the floor hence the blocks.
1/3
Warmup
SSB Box Squat 80x10, 130x6,6, 170x5, 220x5, 260x5,5,5
Fat Bar Floor Press 80x10, 130x10,10,10
CS Row 45x10,10, 55x10, 45x10, 70x10
Face Pull 3x20
Hangin Leg Raise 3x10
Box Squats were to a box slightly above parallel felt a little shaky but pretty good overall.
1/5
Warmup
Deadlift 135x3, 185x3, 135x3, 225x3, 275x3,3,3,3,3
Log Press 3x10
Band Assisted Pullup x8,8,8,6,6
BPA 3x20
Pallof Press 3x15ish?
275 felt pretty solid tonight.
1/9
Warmup
SSB Box Squat Barx8,8, 170x3,3, 220x3, 260x3,3, 310x3, 260x3,3
Straight Bar Squat 135x10,10
GHR BWx8,8,8,8,8
Hanging Leg Raise 3x10
DB Swings 5 rounds–10 reps on the minute for 5 minutes