Front Squat
3 x 5 x 135
2 x 5 x 185
2 x 5 x 225
1 x 2 x 255
1 x 1 x 275
1 x 1 x 295
1 x 0 x 315
1 x 1 x 295
1 x 5 x 225
Superset
GHR
2 x 10/10 x +25/BW
1 x 10 x BW
Decline Sit Ups
3 x 12-15
Superset
Lilly Shrugs
3 x 12 x 45s
Standing Calves
3 x 12-15 x 90
Superset
Standing Abs (w/ rope)
3 x 12-15 x 80-90lbs
Hanging Abs (leg/knee raises)
3 x 12-15
Front Rack Lunges Forward and Backward to see how they felt, maybe 10-15 total.
Meh, chose front squat to limit the load on my legs but to still be able to push it, front squatting basically cuts my volume down to 1/3 of my normal back squat volume but I’m still able to struggle a bit. 275 is getting easier and easier, 295 still wants to come forward, but I can fight it back. I feel like I’m just a couple pounds shy of having control of the 315, came out of the hole alright, it came forward, fought it longer than the last fail on it, but couldn’t reel it back in, didn’t plan on getting it today, so not worried. Back is where I’m weak, so drilled it with the GHR today, need to keep on this consistently, I think it’ll drive both front and back squat up significantly and quickly, as it is a weakness that is becoming more and more apparent as I squat heavier.
Lots of travel over the next few days, will be training, but will probably log highlights that I remember in a week or so.
Highlights:
11/22
Bench- 5 x 235, 3 x 5 x 225, 3 x 8 x +45 on Dips, and a bunch of cool Hammer Strength
11/23
Back- Deadlift 3 x 3 x 365 (beltless, strapless) felt heavy, Hammer Strength
11/24
Off
11/25 (Hangover from hell, getting too old for this shit)
Legs: Top set of 5x315, relatively happy with this, as it is literally the worst I’ve felt in the gym in years and still got it for 5, so yeah…
Squat
5 x 135
5 x 185
5 x 225
5 x 275
3 x 315
1 x 355
1 x 355
5 x 315
3 x 315
5 x 275 (paused)
10 x 185 (low bar)
Superset
Lilly Shrugs
4 x 12 x 70s
Leg Extensions
4 x 20 x 70
Superset
Calves
3 x 12 x 90
V-Ups
3 x 20
Superset
Leg Press
2 x 20 x 265
GHR
2 x 15 x BW
Not a great day, hips were super tight from so long in the car, but 355 moved fairly easy for one, thought I may have 2 x 355 today, but it wasn’t there. Hope everyone had a fabulous holiday and didn’t cover up too much of that hard earned six pack, I know I sure did, ha!
Seated Press (Highest Incline, not straight up)
2 x 5 x 95
2 x 5 x 115
2 x 5 x 135
2 x 3 x 155
1 x 3 x 175
1 x 3 x 185
2 x 2 x 195
Standing OHP
135/115/95 x 8, 8/ 8, 8/ 10, 10
Superset
Rear Delt
4 x 20 x 20
Tricep Extension (w/ rope)
4 x 20 x 70
Superset
Lateral Raise
4 x 20 x 25/20
V-Bar Tri Pushdown
4 x 20 x 120
Superset
Front Raise
3 x 20 x 25
Single Arm Extension
3 x 12 x 30/40
Superset
Plate Raise
3 x 15 x 35
Face Pull
4 x 20 x 70
Superset
Hanging Knee Raise
3 x 15
Standing Crunches (ropes over shoulders)
3 x 15 x 70
A pretty good day, didn’t like the seated press, felt funky, didn’t seem to really hammer my shoulders like I wanted, but got good volume in standing, realized it’s been a really long time since I hit shoulders, need to be better about that…but hey! at least I didn’t skip legs, haha.
Weight: 206.0 (still not sure what is up with this)
Back/Volume
Snatch Grip Deadlift
5 x 135
2 x 5 x 225
1 x 10 x 275
2 x 5 x 275
Pull Ups
8-9 x 5 x BW
SA Row
3 x 10 x 100
1 x 22 x 100 (w/ straps)
Various Cable Rows (high/low neutral grip)
8 x 20 x 120-150
Lat Pull down
3 x 12-15 x 120-150
Weighted Walk
1/2 mile x 90lb pack
A very uninspired workout, I used to love deadlifting, I’m not sure where or when that changed, but apparently it has…275 for SNGDL was not taxing, ten had me breathing a bit, but I simply had no urge to do it, so just pumped up the volume, only thing of note is that the great big 90lb heavy bag is now strapped to a pack that an old hunter brought in, so I did “conditioning/cardio” today, going to feel it in my hips for sure.
Haha luckily the folks here have seen me doing all sorts of stuff (attempted to make a yoke out of a couple tires, strapping extra ankle weights to our 25lb vest, other various “functional” type movements) so I don’t get too terribly many funny looks from the regulars haha
Incline DB
65 x 5
80 x 5
90 x 3
100 x 6, 6, 6, 5, 3, 3
Superset
Decline DB
3 x 12 x 45
Decline Sit ups
3 x 12
Cable Up and Unders
3 x 15 x 30
Superset everything with high rep tricep extensions and sets of 5 wide grip pull ups throughout the workout, maybe 150 reps of triceps and 50 or so reps of WG Pullups.
Conditioning/Cardio:
1/4 mile w/ 90lb pack finish with 2 minutes on stair mill w/ 90lb pack at level 7-9 (this got into my tank, going to start using it on the stair mill rather than walking, can’t walk on a treadmill because I’m 300lbs with it on and it just stops it, and walking on the flat ground just doesn’t really tax me, so, stair mill it is!
It was a good day today, 100s moved well the first 3 sets, spotter helped on the 5th rep of the 4th set, then 3 and 3 to get quality reps in.
Weight wise I still feel/look as tight as I’ve been looking (not tight like actual abs, but tight like soft abs, and you catch em in the right light and go, “Ha! Found ya!”)
All in all a nice bounce back from a relatively weak session yesterday.
Squats
5 x 135
5 x 185
5 x 225
3 x 275
3 x 315
1 x 335
1 x 365 1 x 375 (Lifetime PR)
8 x 225
6 x 225 (paused)
Superset:
Good Morning
3 x 10 x 135
Calves
4 x 15 x70
Superset:
GHR
4 x 12 x +25
Leg Extension
4 x 15 x 80, 100, 120, 120
Today was a good day, lifetime PR at 375 at 4:11am, switched to low bar and it was uncomfortable on wrists and odd on my back, but definitely felt the difference in sheer power, shit flat moved today. Started to come forward a bit on the 375, but was able to correct and finish, it wasn’t a true grinder (no shaking/hitching etc.) but it was slow. First PR I’ve been truly excited about in awhile, most I’ve ever had on the bar, period.
Weight is back to where I feel like it should be so I am happy about that as well.
type movements) so I don’t get too terribly many funny looks from the regulars haha