Monday
Deadlift 10x95, 10x135, 8x145, 6x155, 3x4x160lb
Bench 10x45, 10x65, 8x75, 5x83, 2x95, 2x2x90lb
Hip abduction 3x20x30lb
Chin up 5, 5, 5, 4
Calf raise 8x250, 3x8x280lb
5 Likes
Tuesday
Squat 10x65, 8x85, 6x95, 4x97.5, 2x4x100lb
Dip 8xbw, 3x8x10lb
Hanging leg raise 4x13
Pull over 15x20, 3x15x30lb
Incline curl 15x15, 2x12x20lb db
Face pull 2x20x35, 15x45lb
4 Likes
Thursday
Pause deadlift 10x45, 10x115, 6x135, 4x2x150lb
Pause bench 10x45, 8x65, 6x75, 3x5x80lb
T bar row 10x45, 3x10x55lb
Leg curl 8x50, 2x8x55lb
Shrug 3x20x45lb db
3 Likes
Test week
Saturday
Squat 10x45, 10x75, 5x95, 5x105, 3x115, 3x125, 3x130lb
I was aiming for 3 reps at 120 but 115 was solid. I got 3 good reps at 125 and did 3 clean at 130 but a 4th one was for sure not going to happen.
Super happy, still not impressive but considering that I ditch the box go to parallel or a bit lower.
SA pull down 12x50, 2x12x100lb
Incline curl 4x12x15lb db
Calf raise 3x12x250lb
4 Likes
Monday bench test
Bench 10x45, 10x75, 5x85, 5x95, 3x100, 3x105, 3x110lb
New max 115lb
Leg curl 10x30, 3x10x55lb
Press down 10x25, 3x10x30lb
Lateral raise 2x15x10lb db
5 Likes
Wednesday
Deadlift 10x115, 5x155, 3x175, 3x195, 2x200, 1x205, 1x210lb
Leg extension 12x50, 3x12x60lb
210 went up good. I could have tried for a 2nd ugly rep but decided that a 5% increase was ok for me today as a new max.
I will do OHP probably tomorrow afternoon.
5 Likes
Thursday
OHP 10x45, 8x50, 3x55, 3x60, 3x65, 3x70, 1x75lb
Push press 2x75, 2x80lb
Test week results. No stupid ugly reps. Maybe slow but no grinding. So I will call those working max.
Squat 120 to 140lb
Bench 100 to 115lb
Dead 200 to 210lb
OHP 70 to 75lb
For the bench, I had a bad shoulder resulting from a Covid vaccin so it was a bit low to be safe.
Still honest results for a pretty beat up body.
5 Likes
Tuesday sep 13
Week 1 day 1
Squat 10x45, 8x75, 5x95, 3x110, 1x120, 2x5x105lb
Close grip bench 10x45, 10x65, 8x75, 3x8x80lb
RDL 10x45, 10x95, 2x125lb
Chess sup row 10x25, 4x10x35lb db
Lat raise 2x20x7.5, 2x15x7.5lb db
Hanging leg raise 3x10
First day of my period, so not the best day to start a new program but here we go.
My body also does not do well with full deload. So I was a bit stiff and the squat felt heavy but that was to be expected.
I did chose this program over 5/3/1 because it is not a one lift per day. My knee is better if I squat twice per week, aka less stiff. And also I tend to do better with a bit more frequency, as seen by the last results.
This program is a bit more geared toward powerlifting. It sound fun. I will do one small adjustement as OHP is not much part of this so I will add it during the week.
5 Likes
Wednesday week1 day2
Bench 4x6x82.5lb
Anderson squat 8x75, 2x8x85lb
Neutral lat pull down 8x130, 8x140, 2x8x150lb
Skull crusher 10x15, 3x8x20lb db
Ez bar curl 3x6x35lb
Seated face pull 3x15x50lb
I have to figure the anderson squat or trade for an alternative
4 Likes
Friday week 1 day 4
Deadlift 10x45, 10x95, 10x135, 8x160, 6x170, 4x180lb
Deficit dead 2x4x145lb
OHP 10x45, 2x8x50 3x8x52.5lb
Band pull apart 4x20
Pullover 20x25, 3x15x35lb
Hammer curl 10x15, 2x10x20, 2x8x25lb db
Calf raise 12x250, 3x12x270lb
Landmine OHP 10x10, 10x35, 2x8x45, 6x45lb
4 Likes
Saturday
Squat 10x45, 10x65, 8x80, 6x95, 4x6x100lb
Bench 10x45, 10x65, 5x85, 3x95, 1x105, 3x3x95lb
Chest sup row 12x25, 3x12x35lb db
Leg curl 12x30 3x10x50lb
Hip abduction 3x15x45lb
I had a shitty day.
No sleep,
Great ride with my horse but the someone planted their horse in front of my box so I had to ask to be let out but no one cared so I jusy dumpec the horse else where. The some ass hole could not park his fancy rich man car so I had to radio in the hunt party so I could get in my car to leave. I could not even shimmy between both cars.
At that point I felt like keying the car, taking picture and public shaming or deflating their tires or leaving a nice horse shit on the hood.
But I am grown up and just rage.
6 Likes
Monday week 2 day 1
Squat 10x45, 10x75, 6x95, 3x110, 1x130, 2x5x105lb
Pin bench 10x45, 10x65, 8x80, 3x8x87.5lb
RDL 10x95, 10x115, 2x10x125lb
Chest sup row 10x25, 2x10x35, 2x8x40lb db
Lat raise 4x20x7.5lb db
Leg raise 4x10
4 Likes
Tuesday week 2 day 2
Bench 10x45, 10x65, 8x80, 3x6x87.5lb
Box squat 10x45, 10x75, 10x95, 8x115, 8x120, 8x125lb
Natural pull down 8x130, 4x8x150lb
Skull crusher 8x15, 3x8x20lb db
Ez curl 8x25 4x8x35lb added
Face pull 3x15x50lb
4 Likes
Wednesday
Rest day
Morning ride with my super horse. We had a lot of rain so the ring was not great but I refuse to ride inside. We did some simple stuff like spiral circle transition and change of band.
Did some winter food prep aka shelf stable oinion soup.
And future chicken are growing nicely and should be ready for early spring.
4 Likes
Friday week 2 day 3
Deadlift 10x95, 10x135, 5x165, 3x180, 2x190, 2x8x145lb
OHP 10x45, 10x50, 8x50, 2x8x52.5, 3x60, 3x65lb
PP 2x3x70lb
Band pull apart 5x20
Pullover 20x25, 3x15x35lb
Hammer curl 2x10x20, 3x8x25lb db
Leg press 12x250, 3x12x270lb
4 Likes
Saturday week 2 day 4
Squat 10x45, 8x75, 6x85, 6x95, 3x6x100lb
Bench 10x45, 8x75, 5x85, 3x95, 1x105, 3x3x95lb
Chest sup row 12x25, 2x12x35, 10x40lb db
Leg curl 12x30, 3x12x50lb
Hip abduction 15x30, 3x15x50lb
3 Likes
Monday week 3 day 1
Squat 10x45, 10x75, 8x95, 4x115, 1x125, 2x4x110lb
Close grip bench 10x45, 8x65, 8x75, 2x8x80, 8x85lb
RDL 10x95, 10x115, 2x10x125lb
T bar row 10x45, 2x10x55, 10x60, 8x65lb
Lateral raise 20x7.5, 3x15x10lb db
Hanging leg raise 4x10
2 Likes
Tuesday week 3 day 2
Bench 10x45, 10x65, 8x75, 6x85, 3x6x90lb
Pin squat 10x45, 10x75, 8x85, 8x95, 2x8x105
Neutral pull down 8x135, 2x8x155, 2x8x165lb
Skull crusher 8x15, 3x8x20lb db
Ez bar curl 8x25, 4x8x35lb added
Face pull 3x15x50lb
SA landmine OHP 3x6x25lb
4 Likes
Thursday week 3 day 3
Deadlift 10x95, 10x135, 8x165, 5x180, 4x190lb
Deficit deadlift 2x4x150lb
OHP 10x45, 10x50, 8x50, 8x52.5, 8x55lb
Pull apat 5x20
Pull over 15x25, 3x15x35lb
Hammer curl 10x20, 4x8x25lb db
Calf raise 12x250, 3x12x270lb
Last few days were long as it was inventory. I have no clue how many steps I did but a lot more then normal work day.
I also find it strange how much I eat compare to my coworkers.
Every one know that I am hungry and cold most of the time. I also see to eat more then everyone. Most ladies did not finished the supplied meal. I was about to eat the box.
That started a strange conversation, as I am one of the slimest one. So someone mention that I am a gym freak. So, I got ask how much treadmill I do. Because his wife does 3 days of 45min and she is not so slim and live off salade.
My face spoke volume in question marks. I just said that I lazy for cardio of any sort but walking around the store.
I just enjoyed that WTF look on his face.
5 Likes
Love this. Keep up the fantastic work!