Ok I did one 3 week cycle of my new program, been liking it so far. Thinking it’s going to be a winner. I’ve been logging in my app so going to start screen shotting that and posting here. Start of a new week today and basically just repeating this 3 week block, so today will be the first time I’m repeating a workout. This is where it gets fun because I have bench marks established I have to beat now.
Ok so this is the second deadlift workout in this progression. I’m not using percentages just adding weight. I was tempted to jump right to 405 but stayed at 385 just to make a smaller jump and try to keep progressing longer.
High volume day, increased everything for chest, increased bb curl but not db’s, kinda blew my wad on the first exercise.
Woke up early today so just banged it out. DB extensions kinda bothered right elbow, gotta watch that. Chins are getting hard from not doing as often and being a little heavier.
No log press so used a barbell. Cleaned first rep of each set. Everything after 135 was push press but locked out and controlled down.
Pretty good workout today, it’s crazy to do a leg workout and not do any squats or feel any hip pain.
Did some ABC’s with 16kg kettlebells. Just did one rep every :45 seconds and then knocked it down to every :30 seconds around the last three minutes. Went for 20 minutes so around 30 reps or so.
1-11-23
Working in NC for second week since New Year. Haven’t missed any workouts just didn’t post. Everything’s moving along, 3 board press wasn’t great. I wanted 3 but only got 2. No spotter so didn’t want to get pinned. Probly just hit that weight next go round for 3 and go from there. Getting fat but trying some diet tweaks first before going full low carb mode.
1-19
Working about an 1:20 mins away so getting up at 0400 driving an hour to gym to avoid heavier traffic, get lifting in and work 12 hours then drive home. It’s a lot but getting it done!
Also figured out I’ll hit like 16 weeks on my current split around my birthday at the end of February. I’m just contemplating what I might try to do next. I have some notes on setting up a conjugate program listening to Dave Tates table talk podcast. I may elaborate on that further if I end up going that direction. My hip still feels shitty even though I’m not really doing anything to cause pain, I just know it’s got something not quite right but It’s not stopping me from doing anything. I just started throwing in some hip abduction on the good girl/bad girl machine working up to 4x25 with light weights, hopefully that may help. And I’m going to start trying to stretch out the briefs I bought or get some better fitting ones by the time I start squatting. Plus working on better technique and identifying and bringing up weaknesses.
Rack pull tips for increasing deadlift. Lot of people cheat by dipping under bar and humping the goat and not controlling eccentric. Tips to brace and control lockout by locking out hips and keeping tension from top to bottom, hinge don’t leg press the weight.