1-9 Chest
Incline DB Bench, overhand x 25
Chest Supported DB Tri Kickback x 25
45 degree row/pulldown, underhand x 25
4 rounds, 1 minute rest
Floor Press x 8 x 4 sets. Up to 155 x 8
DB Fly, 3-3 tempo x 12
Side Lying DB Tri Extension x 12
2 pairs, 90 seconds
Good one. Assistance moves where you use smaller DBs, longer rests, and lower sets/reps on floor press made this feel like a cake walk.
1-10 Back
Cable Leg Curl x 25
Eccentric Clam Shell x 12
DB Pullover x 25
4 rounds
45 Degree Back Raise x 8 x 4 sets
Landmine Row, 3-3 tempo x 12
Cable Pull Thru, 3-3 tempo x 12
2 pairs
Weird pop in left calf during 3rd set of back raises. Squared the hips a little better and had no problems during 4th set. Gotta keep that left hip externally rotated. What’s the point of all those clamshells if I don’t keep the hip externally rotated.
Still been lifting with the woman, she deadlifted instead of back raised.
1-11 Shoulders
Neck Mobility Routine
Lying Internal/External Rotation with DBs x 10 x 3 sets
DeFranco Shoulder Shocker Version 2
Alternating Side Raise x 7
Cuban Press x 7
Eccentric Side Raise x 7
3 rounds
1-13 Arm
3 Board Bench Press x 25
Tate Press x 25
Hammer Curl x 25
4 rounds
Cable Pushdown, 3-3 x 12
Incline DB Curl, 3-3 x 12
DB Tri Extension, 3-3 x 12
2 times, then a 3rd set of pushdowns
We had 2 or 3 little stations set up and moved around like clockwork. The woman is in shape basically made me keep going with no breaks.
1-15 Legs
Band High Knee March x 12
Seated Calf x 25
TKE x 25
4 rounds
Step Up x 8 x 5 sets
Landmine Abs, 3-3 x 10
Fire Hydrant, 3-3 x 10
2 pairs
Nice little workout. Twisting the landmine abs in slow motion crushed my abs. My left side sucked at fire hydrants.
1-17
KB Swing x 25 x 4 sets. Then stretch the legs.
1-18 Chest
Incline DB Press, neutral grip x 25
Chest Supported Tri Kickback x 25
45 Degree Cable Row/Pulldown x 25
4 rounds
Floor Press, 3-3 tempo x 9 x 4 sets. Up to 140.
Fly, 3-3 x 10
Side Lying Tri Extension, 3-3 x 10
2 pairs
Nearly football time again!
1-20 Back
Feet Up Ham Bridge x 15
Eccentric Clam x 17
DB Pullover x 25
4 rounds
45 degree back raise x 5, 3 count eccentric.
Landmine Row, 4-4 x 10
DB Stiff Leg Dead, 4-4 x 10
2 pairs
Same twinge in left calf on back raises this week. Weak calves! Will wrap that shit up next time. Swapped out a couple moves.
1-21 Shoulders
Lying Int/Ext Rotation x 10
Alternating Side Raise x 7
Cuban Press x 7
Eccentric Side Raise x 7
4 rounds
Skipped neck stuff
1-22 Arms
Woke up with tingly arms. Did neck stuff from yesterday.
3 Board Bench x 25
Tate Press x 25
Hammer Curl x 25
4 rounds
Cable Pushdown, 4-4 x 10
Incline Curl, 4-4 x 10
DB Tri Extension, 4-4 x 10
3 sets pushdowns, 2 sets other stuff
Roll out hips
I need to get some Grip back in, I’ve just been dragging my feet. It felt like I was running out of steam, not making progress, training hard for performance on 2 moves. I looked at some Jed Johnson videos, and he recommended a “Grip Gauntlet” or 3 general moves put together. 1 crushing, 1 pinching and 1 supporting in a circuit. Like a Tri Set. That way you spend enough time under tension to develop some tissue. And because that time is divided over 3 different moves you can use a weight heavy enough to maintain strength in each move. Then when you go back to specific stuff like grippers or plate pinches you’ve (ideally) built something (some kind of tissue) to actually train for strength.
That’s what Poliquin said to do for upper arms, and it was fun and it worked. So why not for the buggy whips?
1-23 Legs
High Knee March x 15
Kneeling Hinge x 10
Seated Calf x 25
4 rounds
Step Ups, 3-3 tempo x 8 x 4 sets
Bird Dog, 4-4 x 10
Landmine Abs, 4-4 x 10
2 abs, 3 birddogs
1-24
KB Swing x 28 x 4 sets
1-26
Tough one for the Bills.
1-27 Chest
Incline DB Bench, rotate grip neutral to overhand x 25
Chest Supported Tri Kickback x 25
45 Degree Cable Row/Pulldown, overhand grip x 25
4 rounds
Floor Press, 3-1-3 tempo x 8 x 4 sets. up to 150.
DB Fly, 5-5 x 11
Side Lying Tri Extension, 5-5 x 10
I Heard some barking mid-workout. I guess one of my dogs wiggled under the fence and ran away. Long after he was out of sight my other dog got bored and started barking. Friggin’ dogs.
Hows training going so far?
It’s going pretty well!
I’ve been lifting with my girlfriend for about 6 weeks. The program we’re following uses RPE and a single daily top set instead strict percentages and tons of volume. It’s been a good fit for both of us.
First month, rest times between sets decreased week to week. That worked really good for cardio/conditioning as the weights slowly crept up. It felt like we were accomplishing a lot, so that made it fun too.
I just dont understand the RPE and as a grinder with heavy loads this would be hard for me to tell lol
Basically, on the day of your first workout you make sure not to go so heavy that you need to get all excited and psyched up. And from there you just work about that hard, and let the weights progress on their own.
My little shithead dog finally wandered back home early this morning.
We’d been using lifting time to look for him the last couple days.
Time to get back into the gym.
1-30 Shoulders
Neck Mobility
Lying Int/Ext Rotation, 3-3 x 10
Alternating Side Raise x 7
Cuban Press x 7
Eccentric Side Raise x 7
3 rounds
Just like Sister Act 2…
Back in the Habit!
2-1 Back
Eccentric Clam x 21
Feet Up Hamstring Hump x 20
DB Pullover x 25
4 rounds
45 Degree Back Raise, 3-1-3 tempo x 5 reps x 5 sets
Landmine Row, 5-5 x 10
DB Stiff Leg Dead, 5-5 x 12ish
Wrapped up the calves before back raises. Easily did a set with 35, no twinges. Then 45 too. Should wrapped that shit up last week! Nice workout. The woman deadlifted 180 x 5 with the 3-1-3 tempo. solid.
2-2 Arms
4 Board Bench Press x 25
Tate Press x 25
Reverse DB Curl x 25
4 rounds
Incline DB Curl, 5-5 x 10
DB SkullCrusher, 5-5 x 11
Cable Pushdown, 5-5 x 12
just once, all the way to task failures
2 in a row.
2-4 Legs
Peterson Step Up x 20
Band High Knee March x 20
Seated Calf Raise x 25
4 rounds
Step Up, 3-1-3 tempo x 8 x 5 sets
Landmine Abs, 5-5, x 10
Bird Dog, 5-5, x 11
12 days since last leg workout. Ugghh. Felt a little out of shape.
7-8 days between sessions is good for super compensation. 12 days is long enough to detrain the gas tank.
2-6 Chest/deload
Incline DB Bench, underhand grip x 25
Chest Supported Tri Kickback x 25
45 degree Row/Pulldown x 25
4 rounds
DB Fly x 12
Side Lying Tri Extension x 12
2 pairs
