Tuesday, April 22
Push press: 3 x 3 w/95 pounds. Started really light because it’s a new movement.
Bench press: 145 x 5, 5, 8 w/ 75-90 seconds between each set.
Chinups: 30 total over 9 sets
DB rows: 5 x 10 w/30 pounds
Dips: BW x 6, 6, 6
Face pulls: 3 x 12
Finisher: Jump rope. 6 30 second rounds w/30 seconds rest after each set.
Wednesday, April 23
Overhead squat: 3 x 5 w/ the bar 5 box jumps between each set
Olympic squat: 3 x 3 w/ 205 pounds. I did the closest thing to ass to grass as I was capable of.
Light deadlift: 3 x 3 w/ 135 pounds
GHR: 3 x 10
Good mornings: 3 x 10
Planks: Front and each side plank for 45 seconds each
No more than 90 seconds between sets on any of these.
Saturday, April 24
Military press: 5 x 115, 115, 115
Close grip bench: 5 x 135, 135, 135
Barbell rows: 5 x 95, 95, 125, 125, 125
Pushups: 10, 15, 20
Lat pullldowns: 5 x 10
*supersetted with 3 x 10 of front raises/side raises for shoulder health
Sunday, April 25
Power cleans: 3 x 5 w/ 95 lb
Deadlift: 3 x 5 w/ 165 lb. Still can’t get in position…this lift has caused me nothing but grief and I have literally gained NOTHING from it over the past year. It’s even cost me money due to missed work. I will be removing it from my training for the next 6-8 weeks until I get more flexible and/or learn to do a more “olympic style” deadlift.
Front squats: 3 x 5 w/135 pounds
Wednesday, April 30
Push press: 3 x 5 w/ 115 pounds
Bench press: 3 x 5 w/ 165 pounds
Pullups: 30 total. It took 8 sets this time. Some were done in between bench
Dips: 1 x 6 with bodyweight, 2 x 6 with 10 pounds
DB rows: 3 x 10 w/ 35 pounds
Face pulls: 3 x 12
Finisher: 4 sets of 30 second jump rope sprints
Saturday, May 3
Haven’t updated in a little while because of an injury.
Military press: 95 x 5, 115 x 5, 135 x 5 (tweaked my neck on 3rd rep but finished set)
close grip bench: 115 x 5, 135 x 5 , 155 x 5
Tried doing back work but it hurt too bad.
I took a few days off with plans of working out again the following Friday…however, I suffered a pretty bad asthma attack on Thursday and the strain had my lungs hurting for about a few days. I will be back at it tomorrow when I get off work. I look forward to updating.
Monday, May 12
Bench press: 5 x 95, 115, 135, 155, 175
Push press: 95 x 3, 115 x 3, 135 x 3
Chinups: 3 x 5
Dips: 3 x 6 w/bodyweight
Db row: 3 x 10 w/30 lbs
face pulls: 3 x 12
Barbell curl: 60lbs, 1 x 13
Tuesday, May 13
Squat (ass to grass): 5 x 135, 155, 175, 195, 225
Front squat: 115 x 3, 135 x 3, 155 x 3
Glute ham raise: 3 x 5 w/ bodyweight
Good progress in here man. I’m another old-timer at 31 ;-).
Are you confident in your technique? With the number of minor injuries you seem to be picking up, I’d be suspicious you aren’t bracing your abs correctly or something else along these lines.
Have you got any experienced lifter friends who could help evaluate form? Or simply upload videos here for advice?
Keep up the work!
Thanks man, I appreciate it. Im trying my best to keep my long term goals in mind and not let a few setbacks cause mt to slip.
I really only have one good friend who still lifts and he doesnt live anywhere near my gym. I think you’re right that Im not bracing my abs. I also have been using a staggered stance and i think I push my chin througj on military press instead of my torso (if that makes sense).
I will try to upload some videos soon. Im not doing any deadlifts for a couple months, but i will try to post the other ones.
Friday, May 15
Military press: 65 x 5. 85 x 5, 100 x 5, 115 x 5, 135 x 5
Close grip bench: 115 x 5, 135 x 5, 160 x 5
Pendlay rows: 95 x 5, 105x 5, 115 x 5, 125 x 5, 140 x 5
Pushups: 10, 15, 20
Lat pulldowns: 3 x 10 w/ 110lbs
Front/lateral raise superset: 3 x 12
60lb barbell curl: 1 x 5
No pain today…workout felt great. Legs are sore as hell from ass to grass squats, but I will hit them tomorrow.
Tuesday, May 19
Bench press: 95 x 5, 115 x 5, 135 x 5, 155 x 5, 180 x 5
Push press: 100 x 3, 115 x 3, 140 x 3
Chinups: 5 x 4
Dips: BW x 6, 10lb x 6, 10lb x 6
Dumbbell row: 35lb x 10, 35lb x 10, 35lb x 12
Face pulls: 3 x 12
Curls: 50 pounds, 1 x 8
After losing time from the nagging injuries and a demanding work schedule (83 hours over last 8 days) I definitely feel a bit weaker. Oh well, I’m sure it will come back.
Wednesday, May 21
ATG squat: 5 x 115, 135, 185. 3 x 225
Front squat: 115 x 3, 135 x 3, 165 x 3
GHR: BW x 3 x 8
Plank: 3 x 30 seconds
Hanging leg twists: 3 x 10
Friday, May 23
Military Press: 65 x 5, 85 x 5, 100 x 5, 115 x 5, 135 x 5
Close grip bench: 115 x 5, 135 x 5, 165 x 5
Pendlay rows: 95 x 5, 105 x 5, 120 x 5, 145 x 5
Lat pulldowns: 100 x 10, 100 x 10, 110 x 10
Front raise/side raise: 3 x 12
Saturday, May 24
Squat: 135 x 3, 185 x 3, 230 x 3
Front squat: 115 x 3, 135 x 3, 170 x 3
GHR: 3 x 10
Tuesday, May 27
Bench press: 95 x 5, 115 x 5, 135 x 5, 155 x 5, 185 x 3
Push press: 95 x 3, 115 x 3, 145 x 3
Chinups: 3, 3, 6
Dips: BW x 6, 10lb x 6, 10lb x 11
DB row: 1 x 10, 1 x 10, 1 x 20 (amrap) w/ 35 pounds
Wednesday, May 28
Warmup: 7 minute stationary bike agile 8
Box jumps: 3 x 5 performed during squat warmups sets
Full squat: 135 x 3, 185 x 3, 235 x 3
Single leg deadlift: 40lb x 8, 45lb x 8, 45lb x 8
Glute ham raise: 3 x 10
Planks: 45 sec, 45 sec, 75 sec
^^^^roman chair twists supersetted w/planks: 1 x 12, 1 x 12, 1 x 15
Friday, May 30
Military press: 65 x 5, 85 x 5, 100 x 5, 115 x 5, 140 x 3
Pendlay row: 5 x 95, 95, 105, 120, 150
Pushups: 10, 15, 30
Lat pulldowns: 10, 10, 12 w/110 pounds
Skullcrushers/bb curl superset: 10, 10, 12 w/ 50lbs
Front/lateral db raises: 3 x 12
Alright, so I havent posted in a couple of weeks. But I have kept up with most of my workouts. I noticed that ass to grass squats were giving me knee pain, so I decided to lower the weight a bit and start doing below parallel squats (i wasnt squatting deep enough after seeing some videos).
Tuesday, June 18
Bench press: 95, 115, 135, 155 x 5. 190 x 4
Pullups: 3 x 3 between bench sets. 3 x 5 after.
Push press: 115, 135, 160 x 3
Dips: BW x 6, 25 x 6, 25 x 8
Db row: 45 x 10, 10, 10
Face pulls/band pullapart: 3 x 12
Wednesday, June 18
Squats : 115, 145, 175, 205 x 5. 230 x 4. Actually going to, or slightly below proper depth makes a big difference.
Good mornings: 3 x 5 w/ 100lbs
Glute ham raise: 3 x 10
Leg extensions: 3 x 33