Hate to put it into the universe, but I feel like sh!t physically. Stomach, head, sinus, etc feels fine, but body aches are awful. I’ve tried to get in bed by 10 and up at 630 and that isn’t helping a ton. More than likely. hit close grip tonight, light accessories, front squats instead of back tomorrow (easy way to control poundage moved while keeping intensity high) and train back accessories light tmrw while taking off Saturday.
Hopefully it’s nothing serious man!
Appreciate it!
Will be putting extra focus on sleep quality and quantity, stress levels from daily life and training, and food quality.
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12/9
Close grip….3 min….pointer on smooth
175x12 PR……felt like dogshi….only a PR bc I recently moved to this grip and milking 5 lbs as long as I can.
175x10,8,8
HS chest press 1 min
3x10-12
Rope push down 1 min
3x12-15
Db upright row with iso hold 1 min
3x15-20
12/10
Feel MUCH better than yesterday. I think I was so sore, it made me physically sick
Front squat…gonna keep these for a bit 3 min beltless
135x8
135x5,5,5 erectors were still shot from Tuesday
Deficit dead w straps
3x1 @ 295
Unilateral leg curl 1 min
3x8-12
Step up….don’t see the point in these but we’ll try them
2x10
Core 2 sets
12/13
Was SICK Friday night-Sunday morning. Sitting on the toilet countless times, dehydrated, body aches, no appetite. Ended up losing 5 lbs so bad didn’t move super quick today.
Bench 3 min all paused
2x5 @ 230
4x3 @ 240
Random pull ups between each set 36 total
Dead press
5x1 @ 245
5x1 @ 225
30 sec rest
HS row 2 min
4x12-15 straps
Hammer curls and pec dec
3x12-15 1 min
Push down and plate raise
2x12-15 1 min
12/14
Squat 3 min beltless
5x5 @ 230
Deads 3 min beltless
260x8 straps
260x4,4,4 double overhand, over under, over under
Unilateral leg curl 1 min
35 lbs x 11,9,5
Core 2 sets
12/16
Close grip…3 min…pointer on smooth
195x10 PR
195x8,8,6,6
DB bench 2 min
60x12,12,9
Good contraction and slow negative
Laterals 1-2 min
3x10-12 with some partials at the end
Dips…1 min rest…can do another set as long as I got 10 reps
4x10 then 1 set of 9
1 arm DB overhead ext 3x12-15
-ss-
plate raise 3 x fail
core 2 sets
12/17
Front squat beltless 3 min
155x5
155x4,4,4
Deficit dead…beltless
5x1 @ 315…2 sets over under, 3 sets with straps
Heels elevated goblet squat
3x10
core 2 sets
12/18 quick pull day
pulldown 4x1012 2 min
BB row 3x8-10 2 min
cable row 3x12-15 1 min
6 sets of biceps
12/20
Bench 3 min
3x3 @ 240 paused
2x1 @ 255 paused
255x5 touch n go…40 pullups
Did some upper body work too, but I forget.
12/21
Squat 3 min beltless
Supposed to be 3 singles @ 255 but I did 1 triple
Deads beltless 3 min
305x5 straps
305x2,2,2
Unilateral leg curl 1 min
35 lbs x 12,10,7
Core 2 sets
Having to move every day up in my training week due to the holidays.
12/23
Front squats 3 min beltless
185x3
185x2,2,2
Good sets for me
Deficit dead beltless
5 singles @ 315
Some back and biceps because I can’t train tomorrow
12/27
Bench 3 min
4x5 @ 230 paused
1x3 @ 240 paused
240x5 tough n go…36 pull-ups in between
Upper body stuff after
12/28
Squats 3 min beltless
5x5 2 230
Deads 3 min beltless
245x10 straps
245x5,5,5