4/18/24
Week 3, Day 4
Conventional Deadlift
5 x 10 x 230 lbs
RDL
4 x 10 x 175
Standing Good Mornings
4 x 10 x 225
Bent Over Rows
5 x 15 x 135
Seated Leg Curls
5 x 15 x 100
Superset with
Leg Raises
5 x 15
Left forearm began to cramp during the rows so I switched to an underhand grip.
Next week drops in volume dramatically. Looking forward to that.
4/19/24
Week 4, Day 1
Bench Press
3 x 8 x 150 lbs
Lat Pulldown (Neutral Grip)
3 x 12 x 140
Close Grip Bench Press
2 x 8 x 145
T-Bar Rows
3 x 12 x 110
Incline Bench Press
3 x 8 x 105
Barbell Curls
12 x 70
9 x 65
15 x 45
I was so used to doing sets of 10s that i actually accidentally worked in a couple of them but i just logged it as it was prescribed.
This week is definitely going to be a nice reprieve from the last couple, and especially the last one.
4/21/24
Week 4, Day 2
Low Bar Back Squat
3 x 8 x 225 lbs
Low Bar Back Squat (Hip Width)
2 x 8 x 160
Front Squat
2 x 8 x 105
Leg Extensions
3 x 12 x 105
Superset with
Sit Ups
3 x 15
Box Step Ups
3 x 12 per side + 20 lbs
Think ill stick with the step ups in place of the lunges for now. They feel a little better on the knees and they are more manageable in the 2nd and third weeks.
Also, the program called for a dip to 22 reps per set on th he sit ups but that seems like an unnecessary drop, to be honest. Gonna stick with more reps on those.
4/23/24
Week 4, Day 3
Overhead Press
3 x 8 x 70 lbs
Bench Press
2 x 8 x 150
Behind the Neck Push Press
2 x 8 x 80
Lateral Raises
3 x 12 x 20’s (40)
Superset with
Skull Crushers
3 x 12 x 65
Triceps Push Down
3 x 15 x 90
4/24/24
Light Conditioning
A little bit of stretching and 35 minutes of walking on treadmill.
Average HR was 101. Max was 131.
4/25/24
Week 4, Day 4
Conventional Deadlift
3 x 8 x 230 lbs
RDL
2 x 8 x 185
Standing Good Mornings
2 x 8 x 230
Bent Over Rows
3 x 12 x 140
Seated Leg Curls
3 x 12 x 112
Superset with
Leg Raises
3 x 15
Was supposed to drop to 12 reps on the Leg Raises but that also seems unnecessary so i left that at 15.
Been a really long while since I logged anything here. Have a better work life balance now so I thought I’d start back.
I’m getting pretty close to turning the big 50 in a matter of months but I participated in my first powerlifting meet a few weeks ago. It almost didn’t happen due to some old shoulder issues that reared up just before the meet and some tendinitis in the bicep. Some Prednisone helped tremendously and I was able to get it done. I just had to be a little conservative on the squat and bench. I did go 9/9 and was able to go over 400 lbs on two lifts, which was one of my primary goals.
Anyway, I may be doing another one early next year so I’m going to try to work towards that. Today was the first session with that in mind. Also, given my age I’m going to try to drop a weight class so I know that will present a challenge.
But here goes.
10/12/25
Close Grip Bench Press (index finger right at the smooth portion) working up to heavy singles.
4 x 1 x 225
7 x 185
Dirty Dumbbell Hang Clean and Press (close to a strict clean but a touch of hinge involved)
5 x 35’s
3 x 5 x 40’s
Single Arm Dumbbell Rows
4 x 8 x 90
Dumbbell Bench Press
3 x 10 x 70s.
Distal Bicep Curls
Two sets with 30s
Superset with
Tate Press
Two sets with 30s
Three Way Shoulder Raises
Two Sets each with 15s
10/13/25
Max Effort Lift
Paused Squat
Worked up to heavy singles and two back off sets.
1 x 330
3 x 1 x 350
2 x 2 x 315
Supplemental
High Bar Good Morning
4 x 5 x 185
Accessories
Belt Squat
1 x 10 x 120
1 x 10 x 100
Seated Leg Curls
Three Sets of 12/15/12
3/16/25
Skill Work
Bench Press
8 x 3 x 180
Seated Machine Row
12 x 140
12 x 150
8 x 160
8 x 150
Dynamic Effort
Behind the Neck Push Press
5 x 65
5 x 85
5 x 85
Accessories
Lat Pulldown
16 x 120
15 x 120
Incline Dumbbell Press
15 x 40s
12 x 40s
Dumbbell Chest Fly
15 x 25s
12 x 25s
Rolling Tricep Extensions
Two Sets with 30s unsure of reps.
10/20/25
Have some family stuff going on with an elderly family member so I got in a session at home instead of the gym.
Skill Work
Low Bar Back Squat (belt and sleeves)
8 x 2 x 270
Sumo Deadlift
6 x 1 x 300
This might have been seven actually…lost track. Breaking myself back in with deadlifts as I haven’t done a lot the last couple of weeks.
Dynamic Effort
Single Arm Kettlebell Snatch
10 x 35 per side
Accessory
Adductor and Abductor work with red mini band.
10/22/25
Max Effort
Bench Press off of Pins (lowest possible above torso)
Worked up to four heavy singles
4 x 1 x 225
For Back Off Sets:
5 x 185
4 x 185
5 x 185
Single Arm Lat Pulldown from Kneeling Position
3 x 15
Dirty Dumbbell Clean and Press
3 x 6 x 40s
Accessories
Cable Face Pulls
1 x 20
1 x 16
Superset with
Cable Push Downs
1 x 15
1 x 9
Did this one during lunch break at work. Our gym is small but has high end competition standard equipment in some things. The only thing is that, while the bars are of a very good quality, none have knurling in the middle section and aren’t good for low bar squats. Still tied up in the evenings so I’ll either need to go in early to do my lower at work and adjust accordingly or get up super early and drive to the gym but it’s a little out of the way.
10/23/25
Max Effort
Anderson Squats
Worked up to one heavy single followed by two back off sets.
1 x 365
2 x 4 x 315
Supplemental
Paused Sumo Deadlift (paused at the very bottom just off the floor)
4 x 3 x 275
Accessories
Seated Leg Press
The preferred ones were in use so I just maxed the weight on this machine and did two sets.
16 Reps
22 Reps
Adductor Machine
Two Sets
Abductor Machine
Two Sets
Reverse Hyper
2 x 12 x 100
1 x 8 x 100
10/27/25
Skill Work Upper
Bench Press
8 x 3 x 185
Dynamic Effort
Behind the Neck Push Press
3 x 5 x 80
Supplemental
Close Grip Bench Press (Touch and Go)
10 x 180
8 x 180
6 x 180
5 x 180
Superset with Accessory
Wide Grip Upright Row
4 x 10 x 95
Lateral Raise
2 x 25 x 10 (Plate)
10/28/25
Skill Work
Low Bar Squat
8 x 2 x 285
These aren’t speed squats a la Westside but I do try to be as explosive as possible on the concentric portion to the point that the plates are rattling.
Dynamic Effort
Seated Box Jumps x 7 to a low box
Supplemental
Bent Over Rows
3 x 5 x 185
Skill Work
Sumo Deadlift
10 x 1 x 315
These would normally come earlier but got pushed back due to availability.
Accessory
Leg Press Drop Set
Started with four plates per side and just went for burn each time. Didn’t track reps. Dropped weight a few times.
11/2/25
Took a few days off and also decided to rearrange the order to do lower days before upper, though it probably doesn’t matter in the grand scheme of things right now. I sometimes do four days per week, sometimes three. It just depends on family stuff and how rested I am. But as I get closer to my next meet I think I’ll more often stick to four. And that being the case will prefer to have lower first. Looking at early January for my next meet.
Max Effort
Competition Squat
Worked up in sleeves. Then did a top single in wraps.
1 x 405. Tough but moved pretty good. Could have done another single at least. But left it at one. Went back to sleeves for back off sets.
2 x 4 x 315
Supplemental
Sumo Stance Rack Pulls
These are just above the knee so it’s a small range of motion. I almost feel silly doing them but I want to work them in to acclimate to heavier weights.
Did ascending sets of three. North of 405 I added straps.
3 x 405
3 x 435
3 x 455
3 x 475
Accessories
Leg Press Drop Set
Began at five plates per side going down to one plate per side.
Knocked out 21 Reps with five plates per side. I believe I did 103 in total once completed. Walked a little funny after.
Reverse Hyper
4 x 15 x 105
GPP
Pulled and pushed a “Tank” which is kinda like a four wheel prowler.
2 x 5 for 30 feet each way with 250 added lbs.
11/3/25
Max Effort Upper
1 x 225
2 x 235
3 x 225
2 x 225
I usually like to do a few top singles or one top single but just knocked out a few heavier sets tonight.
Supplemental
Single Arm Dumbbell Rows
4 x 7 x 100
Dumbbell Bench Press
10 x 70s
10 x 70s
7 x 70s
7 x 70s
Accessories
Williams Press (Rest Pause)
12/7/7 x 30s
Hammer Curls (Rest Pause)
15/8/7 x 30s
Push Press
4 x 5 x 95
Lat Pulldown with moderately wide grip (Drop Set)
150/140/130 - don’t remember the reps honestly.
11/6/25
Lower Skill Work and Dynamic Effort
Standing Box Jumps
1 x 5
Squats
6 x 2 x 300
2 x 2 x 315
They were moving really explosively at 300 so I moved up to 315 the last two sets to see how it went. Still was able to really build some speed up to where the plates really rattled on the last two.
Sumo Deadlift
10 x 1 x 325.
Being Sumo these aren’t super quick off the floor but I try to get them pretty snappy by lockout.
Glute Ham Raises
2 x 10 BW
Superset with
Reverse Lunges
2 x 10 BW
Pushed and Pulled the Tank again.
Loaded up with 270 lbs.
Did a 3:00 minutes on to 1:00 minutes rest twice. Then finished with a 4:00 minute stretch.
Had to run to a pretty bad stabbing at work today. Those things always remind you pretty quickly of the need to keep some level of conditioning in your training.
Do you base you numbers off a % till its too light?
For my lighter faster day, I began at roughly 70%, maybe a little less than that. I think I’m going to keep going up on this until it’s too heavy to move explosively. Once that point is reached, I’ll back down and start running it in a three or four week wave.
11/10/25
Skill/Dynamic Upper
Bench Press
8 x 3 x 190
Shoulder felt a little hinky today so I superset these with light single Arm Lat pulldowns to get everything feeling good.
Behind the Neck Push Press
3 x 5 x 80
Single Arm Lat Pulldowns
(Rest Pause)
16/9/6 x 140
Incline Dumbbell Press
2 x 12 x 50s
Cable Face Pulls
2 x 12 x 120
Cable Tricep Push Downs (Drop Set)
12 x 120
9 x 110
8 x 100
EZ Bar Curls
1 x 15 x 65
This was done at work. They have a really nice Rogue Cable setup but it’s really smooth and the weight is a little inflated compared to most cable machines.