Nov. 8
romanian deadlift
bar x 8
28kg x 3
36kg x 3
45kg x 3
54kg 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 5 (+1 rep)
110kg x 6 (touch and go)
Nov. 9
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 4 (+1 rep)
65kg x 8 (close-grip)
db bench (flat, low, med incline)
20kg x 9, 9, 10
db fly
7.5kg x 10, 13, 15
push-up
bw x 8 x 3 sets
(45 mins)
Good. I probably could have ground out another rep if I wanted to. That’s a good sign for next week. I focused on pulling the bar apart today. This actually seemed to help out.
I reduced the db fly ROM and really tried to focus on my chest. This was good. I’ll have to add a bit more weight though.
Nov. 11
inverted row (feet raised)
bw x 5, 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 3
bw x 6
db row
22.5kg x 10 (pause)
30.5kg x 10 (pause)
34.5kg x 13
22.5kg x 10 (pause)
strap face pull (w/ external rotation)
bw x 10 x 3 sets
(45 mins)
I’m a bit stuck on the top sets of chins, but my bw is moving up again, so this is fine.
Nov. 14
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
back squat
85kg x 3
93kg x 3
100kg x 3
108kg x 3
117kg x 3
126kg x 3 (+1 kg)
100kg x 5
(50 mins)
Gotta work on form as usual. My knees were caving a bit on some of the heavier sets and it left my knees a bit sore the next day. That’s probably not a good sign.
Nov. 16
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 4 (+1 rep)
50kg x 6
A1 db upright row
13.5kg x 9, 10, 10
bb curl
bar x 8
24kg x 3
28kg x 3
32kg x 3
37kg x 3
43kg x 3 (+1 kg)
33kg x 11
A1 db curl
13.5kg x 9 x 3 sets
(45 mins)
Pretty good. I might bring my grip in a bit on the bb curls. At the moment it is very wide and I think it’s a problem on the heavier sets. I have to pull my elbows to my body to complete the reps.
Nov. 18
romanian deadlift
bar x 8
28kg x 3
36kg x 3
45kg x 3
54kg 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
142kg x 3 (+2 kg)
110kg x 7 (touch and go) (+1 rep)
(40 mins)
Nov. 20
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 5 (+1 rep)
65kg x 8 (close-grip)
db bench (flat, low, med incline)
20kg x 9, 10, 10
db fly
8.5kg x 10, 13, 12
push-up
bw x 8, 8, 7
(45 mins)
That ties a PR.
Nov. 21
inverted row (feet raised)
bw x 5, 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 3
bw x 6
db row
22.5kg x 10 (pause)
30.5kg x 10 (pause)
34.5kg x 14
22.5kg x 10 (pause)
strap face pull (w/ external rotation)
bw x 10 x 3 sets
(50 mins)
Numbers still mostly static on this day. But I’m adding a rep here and there on the smaller lifts. That’s good enough for now. Especially as my bodyweight is still going up.
Nov. 23
front squat
bar x 8
28kg x 3
36kg x 3
45kg x 3
54kg x 3
60kg x 3
68kg x 3
76kg x 3
back squat
85kg x 3
93kg x 3
100kg x 3
108kg x 3
117kg x 3
126kg x 4 (+1 rep)
100kg x 5
(50 mins)
Somehow the 126 x 4 was easier than the x 3 last week.
Nov. 24
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 5 (+1 rep)
50kg x 7 (+1 rep)
A1 db upright row
13.5kg x 10 x 3 sets
bb curl
bar x 8
24kg x 3
28kg x 3
32kg x 3
37kg x 3
43kg x 4 (+1 rep)
33kg x 11
A1 db curl
13.5kg x 9, 9, 10
(45 mins)
Fifth rep felt easier than the 4th last week. I’m considering increasing the rep range on curls a bit. Low reps with curls feels a bit awkward. Not sure yet.
Nov. 26
romanian deadlift
bar x 8
28kg x 3
36kg x 3
45kg x 3
54kg 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
142kg x 4 (+1 rep)
110kg x 7 (touch and go)
(50 mins)
Good. Overall somewhat slower than last week, but I probably just wasted too much time on the lighter sets.
Nov. 27
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
82kg x 3 (+2 kg)
65kg x 8 (close-grip)
db bench (flat, low, med incline)
20kg x 10 x 3 sets
db fly
8.5kg x 13, 12, 13
push-up
bw x 8 x 3 sets
(45 mins)
Good. That’s the heaviest I’ve done for anything other than a single. Making some progress.
Nov. 30
inverted row (feet raised)
bw x 5, 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 2
bw x 6
db row
22.5kg x 10 (pause)
30.5kg x 10 (pause)
34.5kg x 15
22.5kg x 10 (pause)
strap face pull (w/ external rotation)
bw x 10 x 3 sets
(45 mins)
I’m having trouble making progress on chins, but my other lifts are going up, so I’m just gonna stick with it.
Dec. 3
front squat
bar x 8
28kg x 3
36kg x 3
45kg x 3
54kg x 3
60kg x 3
68kg x 3
76kg x 3
back squat
85kg x 3
93kg x 3
100kg x 3
108kg x 3
117kg x 3
126kg x 5 (+1 rep)
100kg x 5
(50 mins)
Good. I missed a few days with a ton of shit going on. Was under the weather there too. Came back strong though. This was probably my best squatting. Depth felt solid. Better than the past few weeks.
I have been getting light cramps in my hips in some of the later sets. I don’t think it is hydration. It could be that I’m taking longer rest near the end and my hips are cooling off. My basement is pretty cold this time of year. Maybe have to move a bit more between sets. So far it’s not a big problem though.
I might play it really safe and only increase by 1kg. Not sure yet.
Dec. 4
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
61kg x 3 (+1 kg)
50kg x 7
A1 db upright row
13.5kg x 10, 10, 11
bb curl
bar x 8
24kg x 3
28kg x 3
32kg x 3
37kg x 3
43kg x 5 (+1 rep)
33kg x 9 (closer-grip)
A1 db curl
13.5kg x 9, 10, 10
(45 mins)
I normally do a pretty wide grip on the curls, but recently the top sets are a bit uncomfortable. I think I’ll try out a more standard grip. I’m slightly weaker this way, but if it feels right…
Dec. 8
romanian deadlift
bar x 8
28kg x 3
36kg x 3
45kg x 3
54kg 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
142kg x 5 (+1 rep)
110kg x 7 (touch and go)
(45 mins)
Good. Need to be careful on the final rdl set. I probably put too much lower back into that. Not the best way to begin deadlifting. No problems though, just a bit of a pump.
I’ve been missing some days lately. Hopefully I’m through that.
Dec. 10
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
82kg x 4 (+1 rep)
65kg x 8 (close-grip)
db bench (flat, low, med incline)
21kg x 8 x 3 sets
db fly
10kg x 10 x 3 sets
push-up
bw x 8 x 3 sets
(45 mins)
Another rep. And I feel like I’ve got a pretty good shot next week too.
Dec. 11
inverted row (feet raised)
bw x 5, 6, 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 3
bw x 6
db row
22.5kg x 10 (pause)
30.5kg x 10 (pause)
34.5kg x 16
22.5kg x 10 (pause)
strap face pull (w/ external rotation)
bw x 10 x 3 sets
(50 mins)
Decent. At least I could get 3 reps again on the top chin set.
Dec. 14
front squat
bar x 8
28kg x 3
36kg x 3
45kg x 3
54kg x 3
60kg x 3
68kg x 3
76kg x 3
back squat
85kg x 3
93kg x 3
100kg x 3
108kg x 3
117kg x 3
128kg x 3 (+2 kg)
100kg x 5
(50 mins)
Great. The top set didn’t feel heavy at all. The reps felt a bit slow part way up, but there was no doubt I dominated the weight.
I did a good job of pulling my shoulder blades together and down. I often lazily shrug up instead. Incidentally the weight felt very stable on my back. Need to make sure to do this correctly from now on.
Dec. 15
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
61kg x 4 (+1 rep)
50kg x 8 (+1 rep)
A1 db upright row
13.5kg x 10, 11, 11
bb curl (closer-grip)
bar x 8
24kg x 3
28kg x 3
32kg x 3
36kg x 3
40kg x 4
32kg x 8
A1 db curl
13.5kg x 10 x 3 sets
(45 mins)
Good. The top press set was much cleaner than last time.
I moved my grip in on the curls. I had to drop about 4kg to do this, but it felt a lot more comfortable. Perhaps this will hit my bis harder too.