Aug. 12
military press (+ hang clean)
20kg x 8
28kg x 3
36kg x 3
40kg x 3
45kg x 3
49kg x 3
53kg x 3
57kg x 3
61kg x 2
53kg x 4
db upright row
12.5kg x 10 x 3 sets
bb curl
20kg x 8
24kg x 3
28kg x 3
32kg x 3
36kg x 3
40kg x 3
32kg x 12
db hammer curl
12.5kg x 10
13.5kg x 8
14.5kg x 7
(50 mins)
Pretty good. That is the first time I’ve ever pressed a plate on the military press. Nice milestone. I probably had a bit of leg drive on the first rep from the hang clean motion, but the second rep was legit (but tough). I’ll probably make the top set 57kg instead next time. I’ll also drop down the back-off set. I’d like to be hitting more like 8-10 reps on the second set.
Everything else was good. Only 2 reps short of my rep PR on the back-off set of curls. Good considering it was after 2 heavier sets.
Aug. 14
deadlift (sumo)
65kg x 3 x 2 sets
85kg x 3
94kg x 3
102kg x 3
110kg x 3
118kg x 3
126kg x 3
132kg x 3
105kg x 5
straight-leg deadlift
60kg x 10
68kg x 10
76kg x 10
(55 mins)
I’m certainly not as strong pulling sumo at the moment. Hopefully that changes quickly, I’m going to stick with it for a bit. I need to work a bit on my form too. The heavier sets were not very pretty.
Aug. 15
bench
bar x 8
36kg x 3 x 2 sets
50kg x 3
55kg x 3
60kg x 3
65kg x 3
70kg x 3
74kg x 3
78kg x 3
64kg x 9
db bench
20kg x 10
21kg x 10
22kg x 8
db fly
3kg x 10
4kg x 10
5kg x 10
seated db tri extension
15kg x 10
17kg x 10
19kg x 8
sprinter sit-up
bw x 16 x 3 sets
(55 mins)
Aug. 17
inverted row
bw x 8, 5, 5
chin-up
bw x 3 (jump)
bw x 3
4kg x 3
8kg x 3
12kg x 3
bw x 5
pull-up
bw x 2, 2, 2, 2, 1
db row
20kg x 10 (pause)
30.5kg x 10 (pause)
30.5kg x 14
A1 db curl
12.5kg x 8 (hammer)
12.5kg x 8 (regular)
12.5kg x 6 (reverse)
A2 strap face-pull w/ external rotation
bw x 10 x 3 sets
(60 mins)
No sweat. Not sure what my plan is for progression on this day. Maybe just adding total chinning volume.
Aug. 18
squat
bar x 8
60kg x 3 x 2 sets
76kg x 3
85kg x 3
93kg x 3
101kg x 3
(add belt)
109kg x 3
117kg x 3
125kg x 3 (+1 rep)
100kg x 6
A1 bb lunge
20kg x 8
28kg x 8
36kg x 8
A2 band leg extension
red band x 5 x 6 sets
(60 mins)
Good day. Got through the squatting much faster than last time. I was able to superset the lunges due to the extra time. I’m finding some of the ideas in CT’s livefeed very interesting. I’m going to try and implement some of them.
Aug. 19
military press
bar x 8
28kg x 3
36kg x 3
40kg x 3
45kg x 3
49kg x 3
53kg x 3
57kg x 4 (+1 rep)
49kg x 6
A1 db upright row
12.5kg x 10, 10, 11
A2 strap face pull (w/ external rotation)
bw x 10, 10, 11
bb curl
bar x 8
24kg x 3
28kg x 3
32kg x 3
36kg x 3
40kg x 4 (+1 rep)
32kg x 12
B1 db curl
12.5kg x 7 (reverse)
12.5kg x 10 (regular)
12.5kg x 10 (hammer)
B2 band curl
red band x 5 x 3 sets
(55 mins)
Great. I was able to add a rep to the two main movements.
My recovery is way up. Working out with this frequency is really helping out. So far I’m getting through more movements than I normally would be able to.
Aug. 21
deadlift
65kg x 3 x 2 sets
85kg x 3
94kg x 3
102kg x 3
110kg x 3
118kg x 3
126kg x 3
134kg x 4 (+1 rep)
105kg x 5
A1 straight-leg deadlift
60kg x 10
68kg x 10
76kg x 11
A2 band leg curl
doubled green x 10, 10, 11
(55 mins)
Good. Managed another rep on the heaviest set and much better form overall.
Aug. 22
bench
20kg x 8
36kg x 3 x 2 sets
50kg x 3
55kg x 3
60kg x 3
65kg x 3
70kg x 3
74kg x 3
78kg x 3
64kg x 9
db bench
20kg x 10, 8, 6
db fly
5kg x 10 x 3 sets
A1 seated db tri extension
15kg x 10
17kg x 10
19kg x 8
A2 band push-down
red x 10, 10, 8
(55 mins)
Couldn’t manage another rep on either of the top sets. In fact, I failed on both. That threw off the rest of the workout somewhat. I should have been more conservative.
Aug. 25
inverted row
bw x 8, 3, 3, 3
chin-up
bw x 3 (jump)
bw x 3
2.5kg x 3
5kg x 3
7.5kg x 3
10kg x 3
12.5kg x 2
bw x 5
db row
22.5kg x 10 (pause)
30.5kg x 10 (pause)
30.5kg x 15
A1 db curl
12.5kg x 10, 8, 8
A2 strap face pull (w/ external rotation)
bw x 10 x 3 sets
Decreased the size of the jumps in the chin-up ramp so I could do more sets. This way was better.
Aug. 26
squat
bar x 8
60kg x 3 x 2 sets
76kg x 3
85kg x 3
93kg x 3
101kg x 3
109kg x 3
117kg x 3
125kg x 4 (+1 rep)
100kg x 6
A1 bb lunge
20kg x 8
28kg x 8
36kg x 9
A2 band leg extension
red x 6 x 6 sets
Pretty good. This was following a pretty tiring day. I didn’t think I’d add a rep to my top set. In fact, my form was probably better than last week too.
Aug. 27
military press
bar x 8
28kg x 3
36kg x 3
40kg x 3
45kg x 3
49kg x 3
53kg x 3
57kg x 4
49kg x 7 (+1 rep)
A1 db upright row
12.5kg x 10, 11, 11
A2 strap face pull (w/ external rotation)
bw x 10, 11, 11
bb curl
bar x 8
24kg x 3
28kg x 3
32kg x 3
36kg x 3
40kg x 5 (+1 rep)
32kg x 12
A1 db curl
12.5kg x 9 x 3 sets
A2 band curl
red x 8 x 3 sets
(55 mins)
Progress.
Aug. 30
deadlift
65kg x 3 x 2 sets
85kg x 3
94kg x 3
102kg x 3
110kg x 3
118kg x 3
126kg x 3
134kg x 5 ( 1 rep)
105kg x 6 ( 1 rep)
A1 straight-leg deadlift
60kg x 10
68kg x 11
76kg x 11
A2 band leg curl
doubled green x 10, 11, 11
(60 mins)
Pretty good. The 5th rep of top set was not pretty. I’ve got to be a bit more willing to be conservative. Otherwise, things went well.
Sept. 1
bench
bar x 8
36kg x 3 x 2 sets
50kg x 3
55kg x 3
60kg x 3
65kg x 3
70kg x 3
74kg x 3
78kg x 4 (+1 rep)
64kg x 8
db bench
20kg x 9, 8, 8
db fly
7.5kg x 8, 8, 8
A1 db tri extension
15kg x 10
17kg x 10
19kg x 9
A2 band push-down
red x 10, 10, 9
(50 mins)
Great day. Got another rep pretty easily and moved through everything quickly. After my general warmup I added a couple jumps and med ball throws. It wasn’t much but they seemed to get me going. I added one extra throw before the top sets too.
Sept. 2
inverted row
bw x 8, 8, 8
chin-up
bw x 3 (jump)
bw x 3
2.5kg x 3
5kg x 3
7.5kg x 3 (maybe skipped this)
10kg x 3
12.5kg x 3 ( 1 rep)
bw x 5
db row
22.5kg x 10 (pause)
30.5kg x 10 (pause)
30.5kg x 16
A1 db curl
12.5kg x 9, 9, 9
A2 strap face pull (w/ external rotation)
bw x 10 x 3 sets
(50 mins)
Added a chin rep pretty easily.
Sept. 3
squat
bar x 8
60kg x 3 x 2 sets
76kg x 3
85kg x 3
93kg x 3
101kg x 3
109kg x 3
117kg x 3
125kg x 5 ( 1 rep)
100kg x 6
A1 bb lunge
20kg x 8
28kg x 9
36kg x 9
A2 band leg extension
red x 6 x 6 sets
(55 mins)
One one of the heavier ramp sets I felt a huge pop inside my left hip, but no real pain until after the workout. I might have cut the remaining reps a bit high, but my form felt dead on and I was able to hit 125x5 which is a PR.
On the downside, I’ve been out of commission for a few days. I still have some hip pain. It is clearing up though.
I think I am going to ramp front squat to back squat on this day. I feel like warming up with some rock-bottom front squats will help loose up my hip or whatever is causing problems. I might just keep one set of lunges in some kind of circuit at the end a la CT.
Sept. 8
military press
bar x 8
28kg x 3 x 2 sets
36kg x 3
40kg x 3
45kg x 3
49kg x 3
53kg x 3
57kg x 4
49kg x 7
A1 db upright row
12.5kg x 11 x 3 sets
A2 strap face pull (w/ external rotation)
bw x 10 x 3 sets
bb curl
bar x 8
24kg x 3
28kg x 3
32kg x 3
36kg x 3
41kg x 3 ( 1kg)
33kg x 10 ( 1kg)
A1 db curl
12.5kg x 9, 10, 10
A2 band curl
red x 8 x 3 sets
(55 mins)
I shoulda had a 5th rep, but the bar got out of the groove on the last rep. I just called it there. Then on the back-off set I stopped at 7 thinking that I had 6 last time. I’m sure I could have hit 8-9 reps, but I’ve been trying to keep it conservative. That was an error this time. Oh well.
My hip is still bothering me, but it is getting better. Deadlifting tomorrow will be interesting. I might have to ditch the sumo stance. We’ll see.
Sept. 9
romanian deadlift
bar x 8
28kg x 3
36kg x 3
45kg x 3
53kg x 3
60kg x 3
68kg x 3
76kg x 3
85kg x 3
deadlift
94kg x 3
102kg x 3
110kg x 3
118kg x 3
126kg x 3
134kg x 3
138kg x 3 (+4kg)
105kg x 5
romanian deadlift
85kg x 8
A1 stability ball leg curl
bw x 8 x 3 sets
A2 band leg curl
doubled green x 8 x 3 sets
(60 mins)
Went back to pulling conventional to give my left hip some relief. No pain during the lifting, although I still get pain when I move my leg is just the wrong way.
I also changed the setup to ramping from RDLs to DLs. I kinda liked this better as RDLs also do a good job of stretching my hamstrings.
Sept. 11
bench
bar x 8
36kg x 3 x 2 sets
50kg x 3
55kg x 3
60kg x 3
65kg x 3
70kg x 3
74kg x 3
78kg x 4
64kg x 9 (+1 rep)
db bench
20kg x 8, 9, 9
db fly
7.5kg x 8, 8, 9
A1 1-arm db tri extension
7.5kg x 10 x 3 sets
A2 band push-down
red x 10 x 3 sets
(50 mins)
Sept. 14
inverted row
bw x 5 x 4 sets
chin-up
bw x 3 (jump)
bw x 3
2.5kg x 3
5kg x 3
7.5kg x 3
10kg x 3
12.5kg x 3
bw x 6 (+1 rep)
db row
22.5kg x 10 (pause)
30.5kg x 10 (pause)
30.5kg x 17
A1 db curl
12.5kg x 10 x 3 sets
A2 strap face pull (w/ external rotation)
bw x 10 x 3 sets
(50 mins)
Sept. 17
front squat
bar x 4, 7
28kg x 3
36kg x 3
45kg x 3
53kg x 3
60kg x 3
68kg x 3
good morning
bar x 5
28kg x 5
36kg x 5
45kg x 5
53kg x 5
60kg x 5
68kg x 3
I couldn’t back squat. My hip is still bothering me. It is getting better, but slowly. I could front squat, but probably only cause it was not heavy.
Hopefully I can squat next week. This is damn annoying.