Sept. 18
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 5 (+1 rep)
49kg x 7
A1 db upright row
13kg x 8, 8, 9
A2 strap face pull (w/ external rotation)
bw x 8, 8, 9
bb curl
bar x 8
24kg x 3
28kg x 3
32kg x 3
36kg x 3
41kg x 4 (+1 rep)
33kg x 10
A1 db curl
13kg x 8 x 3 sets
A2 band curl
red x 8 x 3 sets
Solid. Increased both the main lifts.
Sept. 22
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
93kg x 3
deadlift
102kg x 3
110kg x 3
118kg x 3
126kg x 3
134kg x 3
138kg x 4 (+1 rep)
110kg x 5 (+5kg, touch and go)
romanian deadlift
93kg x 3
A1 stability ball leg curl
bw x 8 x 3 sets
A2 band leg curl
doubled green x 8 x 3 sets
Pretty good. Added a rep and had better form. I’ll probably drop the final rdl set after the regular DLs. I don’t like to mess with my lower back after finishing DLs.
Sept. 25
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 6
db bench
20kg x 9 x 3 sets
db fly
7.5kg x 8, 8, 9
EZ bar lying tri extension
16kg x 8 x 3 sets
db curl
13kg x 8, 8, 9
Still couldn’t add a rep on bench. Normally by now, I’d reset or change the program, but I’m gonna stick with it for a change. As long as a few of my other lifts are moving, I can live with a some stalling here.
I’m going to add some db curls to the end of most sessions for a bit and see what happens. I also tried to squeeze hard at the top of each rep. This is something new. Felt good.
Sept. 27
inverted row
bw x 5, 5, 5, 6
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 4 (+1 rep)
bw x 6
db row
22.5kg x 10 (pause)
30.5kg x 10 (pause)
30.5kg x 18
A1 db curl
13kg x 8 x 3 sets
A2 strap face pull (w/ external rotation)
bw x 8 x 3 sets
Not bad. My arms are fried. The final reps of the top 2 sets were pretty nasty. I really only reached eye-level, so I’ll try for a bit more height next time.
Sept. 29
front squat
bar x 8
28kg x 3
36kg x 3
45kg x 3
53kg x 3
60kg x 3
68kg x 3
76kg x 2, 2, 1
I still can’t back squat without pain. My hip is improving, but it’s going slow. I’m just going to stick with the front squatting for now. I’m not going as heavy as I can because I’m trying to be cautious about my hip, but I probably couldn’t go a ton heavier on these. At least I have something to work at.
I need to find some time to go see a PT or something.
Sept. 30
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
59kg x 3 (+2kg)
50kg x 7
A1 db upright row
13kg x 9, 10, 10
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 5 (+1 rep)
33kg x 10
A1 db curl
13kg x 9 x 3 sets
A2 band curl
red x 8 x 3 sets
More progress. Getting back in the groove. I’ll be hitting PRs soon.
Oct. 2
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
93kg x 3
deadlift
102kg x 3
110kg x 3
118kg x 3
126kg x 3
134kg x 3
138kg x 5 (+1 rep)
110kg x 5 (touch and go)
A1 stability ball leg curl
bw x 10 x 3 sets
A2 band leg curl
doubled green x 10 x 3 sets
Pretty good.
Oct. 4
bench
bar x 8
36kg x 3 x 2 sets
45kg x 3
50kg x 3
55kg x 3
60kg x 3
65kg x 3
70kg x 3
74kg x 3
78kg x 4
64kg x 8
db bench
20kg x 9, 9, 10
db fly
7.5kg x 9, 9, 10
EZ bar lying tri extension
16kg x 8, 8, 9
db curl
13kg x 9, 9, 10
Pretty good, but I still can’t beat 4 reps here. If I don’t hit it next time I’m going to add a bit more volume just to have something to progress on.
Oct. 7
inverted row
bw x 5, 5, 6, 6
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 4
bw x 7 (+1 rep)
db row
22.5kg x 10 (pause)
30.5kg x 10 (pause)
30.5kg x 19
A1 db curl
13kg x 9, 10, 10
A2 strap face pull (w/ external rotation)
bw x 10 x 3 sets
Oct. 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
59kg x 4 (+1 rep)
50kg x 7
A1 db upright row
13kg x 10 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
42kg x 3 (+1kg)
33kg x 11 (+1 rep)
A1 db curl
13kg x 10 x 3 sets
A2 band curl
red x 8, 8, 10
Oct. 11
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
93kg x 3
deadlift
102kg x 3
110kg x 3
118kg x 3
126kg x 3
134kg x 3
140kg x 3 (+2kg)
110kg x 6 (+1 rep) (touch and go)
A1 stability ball leg curl
bw x 10, 10, 11
A2 band leg curl
doubled green x 10, 10, 11
More progression. I think my best DL is something like 145 x 5. But that was touch and go which is much easier for me. I should be close to that with dead stop now.
Oct. 25
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 5 (+1 rep)
64kg x 7 (close-grip)
db bench
20kg x 9, 10, 10
db fly
7.5kg x 9, 10, 10
db curl
13.5kg x 8 x 3 sets
Good. Finally hit all 5. I’ve been out of town with no gym access for the past 10 days or so. It is good to be back in it. This is a good sign that I haven’t lost much strength.
Oct. 28
inverted row
bw x 5, 6, 6, 6
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 4
bw x 6
db row
22.5kg x 10 (pause)
30.5kg x 10 (pause)
30.5kg x 20
A1 db curl
13.5kg x 8, 8, 9
A2 strap face pull (w/ external rotation)
bw x 10, 7, 4
Oct. 30
squat
bar x 8 (front)
bar x 6
60kg x 3 x 2 sets
76kg x 3
85kg x 3
60kg x 3 x 2 sets (front)
My hip is still not 100%. I decided not to push it. I am really going to have to focus on rehabbing it.
Oct. 31
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
59kg x 5 (+1 rep)
50kg x 7
A1 db upright row
13.5kg x 9 x 3 sets
bb curl
bar x 8
24kg x 3
28kg x 3
32kg x 3
36kg x 3
42kg x 4 (+1 rep)
33kg x 11
A1 db curl
13.5kg x 8, 8, 9
Nov. 1
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
93kg x 3
deadlift
102kg x 3
110kg x 3
118kg x 3
126kg x 3
134kg x 3
140kg x 4 (+1 rep)
110kg x 6 (touch and go)
Nov. 2
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
80kg x 3 (+2 kg)
65kg x 8 (close-grip) (+1 rep, +1 kg)
db bench (flat, low, med incline)
20kg x 9 x 3 sets
db fly
7.5kg x 10 x 3 sets
push-up
bw x 8, 8, 7
Good. A bit of progress. I easily finished in 45 mins. I might be able to squeeze something else into this day. At the moment is to keep the sessions to 45 mins, but my weekly frequency is up. The question is how long I can keep to it.
Nov. 4
inverted row (feet raised)
bw x 5 x 5 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 7
db row
22.5kg x 10 (pause)
30.5kg x 10 (pause)
34.5kg x 12
30.5kg x 12
strap face pull (w/ external rotation)
bw x 10 x 3 sets
Good. The heaviest set of chins was more difficult than usual. Perhaps from the new inverted row setup. Whatever. I decided to add a bit more rowing volume instead of the db curls. As it is I am probably not doing enough pulling overall right now.
Nov. 5
front squat
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 2
back squat
85kg x 3
93kg x 3
101kg x 3
110kg x 3
119kg x 3
Good. I did not plan on back squatting, but my hip felt great after the front squats. As long as my stance was wide enough I could hit depth with no pain at all. My hip is a tad sore now, but nothing like it has been. This is a good sign.
Nov. 6
military press
bar x 8
28kg x 3 x 2 sets
36kg x 3
40kg x 3
45kg x 3
50kg x 3
55kg x 3
60kg x 3 (+1 kg)
50kg x 7
A1 db upright row
13.5kg x 9, 9, 10
bb curl
bar x 8
24kg x 3
28kg x 3
32kg x 3
36kg x 3
42kg x 5 (+1 rep)
33kg x 10
A1 db curl
13.5kg x 8, 9, 9
Felt good to press a plate for reps. I was feeling a bit sluggish today though. No pop on the lighter sets. Tomorrow will be a day off.