The other day…
SQUAT, high-bar
330 x 3
330 x 3
330 x 3
330 x 3
330 x 3
330 x 3
330 x 3
330 x 3
330 x 3
330 x 3
DB ROW
95 x 10
95 x 10
95 x 10
95 x 10
Today…
PAUSE BENCH
210 x 4
210 x 4
210 x 4
210 x 4
DB ROW
100 x 10
100 x 10
100 x 10
100 x 10
DIPS
65 x 8
65 x 7
65 x 7
65 x 6
AB WHEEL
x20
x20
x20
Body weight today was 183 pounds.
Couple days ago.
BENCH
worked up to…
265 x 1 (easy!)
DIPS
70 x 6
70 x 6
70 x 6
70 x 6
FACEPULL
4 sets x 10-12
Yesterday
SQUAT (High Bar)
worked up to…
405 x 1
315 x 8
DB ROW
105 x 10
105 x 10
100 x 10
100 x 10
Going to start a program written by Travis Mash on Monday. Some fellow lifters have been doing it and it looked like a style of training I would enjoy. Mash trains athletes next door to our gym, so lucky to have a great resource like that nearby.
Week 1, Day 1
Started a new routine today. The squat work days are something different, but the bench days will be a tweaked Travis Mash routine.
SQUAT (high bar)
260 x 3
290 x 4
330 x 4
330 x 4
330 x 4
330 x 5
DB ROW
105 x 10
105 x 10
105 x 10
SNATCH GRIP HIGH PULL
175 x 3
185 x 3
190 x 3
AB WHEELIE
x20
x20
x20
I’ve put on some weight over the last month and a half. Weighed 186 today. I was averaging 178 for most of the year. I’ve FINALLY been getting sleep every night and my stress level has plummeted! So I think that is the largest contributing factor. Hopefully no more dragging myself to the gym on only 2 hours of sleep most of the damn time. I always got in there and got it done though…
Week 1, Day 2
BENCH (pause)
205 x 10
190 x 8
175 x 10
DIPS
70 x 5
55 x 8
45 x 8
OH PRESS
115 x 5
105 x 5
95 x 5
FACEPULL superset with PUSHDOWNS
3 x 10
Week 1, Day 3
SQUAT (high-bar)
230 x 3
275 x 3
315 x 4
345 x 3
325 x 5
325 x 5
DB ROW
125 x 6
125 x 6
125 x 5
AB CRUNCH MACHINE
3 sets x 12-15
Week 1, Day 4
BENCH
…some dynamic work with mini bands.
PRESS OFF PINS
250 x 3
235 x 3
225 x 3
PLATES RAISES supersetted with BENT OVER LATERAL RAISES
3 sets x 10
In and out…
Week 1, Day 5
SQUATS (high-bar)
260 x 4
275 x 4
315 x 4
315 x 4
315 x 4
315 x 4
315 x 4
315 x 4
Ab Wheel
3 sets x 20
Week 2, Day 1
SQUATS
230 x 4
275 x 4
315 x 4
345 x 3
345 x 4
345 x 4
DB ROW
110 x 10
110 x 10
110 x 10
AB WHEEL
x 30
Week 2, Day 3
BENCH
205 x 10
190 x 10
175 x 10
DIPS
70 x 5
60 x 6
45 x 8
DB SHOULDER PRESS
2 sets x 12
FACE PULL superset with PUSH DOWNS
3 sets x 10
Week 2, Day 3
Christmas Eve Squattin’
SQUAT
250 x 3
290 x 3
325 x 3
345 x 3
345 x 3
345 x 3
365 x 3
DB ROW
125 x 6
125 x 6
125 x 6
AB CRUNCH MACHINE
3 sets x 12-15
Yesterday
Week 2, Day 4
BENCH
mini bands 150 x 3
mini bands 150 x 3
mini bands 150 x 3
mini bands 150 x 3
mini bands 150 x 3
mini bands 175 x 3
mini bands 195 x 2
3 BOARD BENCH
250 x 3
230 x 3
225 x 3
PLATE RAISES superset with DB BENT OVER LATERAL RAISES
3 sets x 10
First time doing a 3 board press, kind of weird. Hopefully they will be stronger next time.
Week 2, Day 5
SQUAT
250 x 3
290 x 3
325 x 4
345 x 5
345 x 5
345 x 5
345 x 5
SNATCH HI PULLS
3 sets x 3
Week 3
Sort of deloading…
Week 4, Day 1
SQUAT (high bar)
225 x 3
275 x 3
315 x 3
345 x 5
345 x 5
345 x 5
345 x 5
345 x 5
DB ROW
110 x 10
110 x 10
110 x 10
AB WHEEL
3 sets x 20
Squats are going well. I’ve gained some weight in just the past 2 or so months. I’ve gone from about a steady 178 to 188. I have increased the calories and have been sleeping well every night (biggest factor I think). The sleep issue was a big problem the past three years and since I’ve addressed that, my recovery has been exponentially better. I feel much better mentally/emotionally as well.
Week 4, Day 2
BENCH
215 x 8
205 x 8
190 x 8
DIPS
70 x 8
60 x 8
45 x 12
OH PRESS
125 x 3
115 x 5
105 x 5
CLOSE GRIP FAT BAR FLOOR PRESS
180 x 10
180 x 10
180 x 8
FACEPULL
180 x 10
180 x 10
180 x 8
Feeling really good. Weights are moving. Gaining weight. Getting sleep. Appetite is abundant. Climbing out of this hole I’ve been in for a few years. Fuck yes, feels good. Using negativity and gloom for fuel and power.
Week 4, Day 3
SQUATS (high-bar)
230 x 3
275 x 3
315 x 2
365 x 3
365 x 3
DB ROW
130 x 5
130 x 5
130 x 5
AB CRUNCH MACHINE
3 sets x 15
My legs were sore as hell going into todays squattin’, but got it done. Trying to keep the calories high throughout the day, sometimes more challenging to do than it may seem. Good thing is my appetite has been insane.
Week 4, Day 4
BENCH
205 x 3
225 x 3
240 x 3
255 x 3
240 x 3
225 x 3
205 x 5
185 x 5
PLATES RAISES
3 sets x 10
super set with…
BENT OVER DB LATERAL RAISE
3 sets x 10
Bench felt really strong today. I felt I could have gone heavier but 255 x 3 was a PR for me so I stopped while I was ahead.
Week 4, Day 5
SQUATS
250 x 3
290 x 3
325 x 1
365 x 3
365 x 3
365 x 3
365 x 3
SNATCH HI PULL
3 sets x 3
AB WHEEL
3 sets x 20