Week 11, Day 2
OH PRESS
145 x 6
150 x 4
155 x 2
…superset with…
WEIGHTED CHINS
+65 x 8
+65 x 8
+65 x 8
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Whats up man!?
I had a question for you. How long do your sessions actually take you? I feel like since your frequency is much higher I can’t imagine it taking you that long to get in, warmup/stretch, go through your lifts, and get out?
When do you fit in conditioning?
Depends on the day. I do a fair amount of stretching/mobility stuff. If I get to do all what I want to, I am in the gym for about 70-80 minutes, but I am only lifting for 45 minutes usually. I can get in and out of the gym in about 30 minutes if I want to-- but again, depends on the day and how I am feeling.
Some days it takes me forever to get warmed up, especially for squats. I might spend 25 minutes trying to warm-up, stretch, overhead squat the bar, and get everything feeling good before I even put a 45 on the bar.
I don’t do any conditioning at the moment. I was pushing a sled last year, I liked it. I just don’t have the time for it and I work a fairly physical job-- so I personally don’t feel like I need it. I really don’t feel like I’m missing anything by not doing it. I take extremely short rest periods between sets and never have any issues with getting though my workout quickly.
EDIT: The last several sessions have been super quick. I’ve done just the main lift and have left. I have been a little bit sick, so I haven’t really pushed it with the volume and whatnot.
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Week 11, Day 3
INCLINE BENCH
170 x 10
170 x 10
170 x 8
DB ROW
105 x 10
105 x 10
105 x 10
CURLS
100 total reps (mostly DB curls and an empty EZ bar)
TRICEPS
100 total reps (cables)
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I need to be a bit better about warming up. Lately I’ve been only warming up for 5 min and doing a few sets of 135 for squats to get myself primed to go. As long as you are not breathing hard when going up a few flights of stairs you are all good man!
I’ve been thinking about forcing myself to just take 1min rest periods and force my body to adapt to heavy lifting with short rest periods. I’ve been reading through @Alpha logs and the giant sets he does is really appealing to me. I think if I can keep my gym time to under an hour, but still get my full workout in, would only benefit me greater!
Yeah, no doubt I can sprint up flights of stairs no problem. I do spend most of my day at work moving heavy shit in random shaped boxes, so I guess that could count as some low/moderate intensity conditioning. I did put out a dump truck load of mulch the other day at my house in no time. My heart rate was pretty chill the whole time and I was using nothing but a pitch fork and a wheel barrow. I’m feeling pretty solid on my current physical condition. I think if I worked behind a desk/computer it would be different and I would probably push a sled to keep my man card. Office jobs can make you a pussy (personal experience at least).
Yeah, I have found that my intensity is so much more fierce if I do less. Which is why I do it. Get more out of less basically. When I have to be in the gym too long, I end up just going though the motions, and I really don’t know how much I’m getting out of the latter stuff.
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Week 11, Day 4
FRONT SQUAT
335 x 2
300 x 2
HB SQUAT
255 x 8
255 x 8
255 x 8
GHR
x22
x22
WEIGHTED DECLINE SIT-UP
+85 x 11
+85 x 11
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Not doing shit this week. I resurfaced an old injury in my right shoulder last week, so I need to rest it. Not sure how I did it… either incline benching or at work that day, I don’t know which. I needed to deload, so I’ll use this to just rest the body.
2 Likes
Heal up quickly.
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Week 12, Day 1
FRONT SQUAT
240 x 10
260 x 8
280 x 6
SS BAR REVERSE LUNGES
155 x 10
155 x 10
RDL
185 x 15
185 x 15
185 x 15
WEIGHTED DECLINE SIT-UP
+50 x 20
+50 x 20
+50 x 20
2 Likes
Week 12, Day 2
OH PRESS
135 x 10
145 x 7
150 x 6
…with…
WEIGHTED CHIN-UPS
+65 x 8
+65 x 7
+65 x 7
WEIGHTED DIPS
10 sets x 10 reps
…with…
T-BAR HIGH ROW
10 sets x 10 reps
2 Likes
Week 12, Day 3
FAT BAR INCLINE BENCH
5 sets x 10 reps
DB ROW
5 sets x 10 reps
CURLS
100 total reps
TRICEPS
100 total reps
Shoulder is still fairly sore, so I took it it easy with the incline pressing.
2 Likes
You could try switching to dumbells for a bit. They always saved my shoulders.
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Hey whats up man! That is a good idea, I might give that a try instead of incline benching.
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- externally rotate your hands.
definently reduce the barbell work.
2 Likes
Yeah, I had separated my AC joint about 12-13 years ago jumping a mountain bike into a gulley. Hasn’t really given me problems until the other week. I was going some heavy tricep press downs, which I never do, and I felt some major grinding in my shoulder at the time, but no pain. I’m thinking it was that perhaps… I’ll toss the BB incline bench out, and just use dumbbells for awhile.
Week 12, Day 4
FRONT SQUAT
295 x 5
265 x 5
HB SQUAT
265 x 8
265 x 8
265 x 8
GHR
x25
x25
MGMT was stuck in my head all day at work…
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Week 12, Day 5
DB SHOULDER PRESS
10 sets x 12 reps
…with…
BENT OVER DB ROW
10 sets x 12 reps
Week 13, Day 1
FRONT SQUAT
245 x 9
265 x 7
285 x 5
SS BAR REVERSE LUNGE
165 x 10
165 x 10
RDL
205 x 15
205 x 15
DECLINE WEIGHTED SIT-UP
+55 x 20
+55 x 20
+55 x 20
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Week 13, Day 2
OVERHEAD PRESS
none, rest the shoulder
WEIGHTED CHIN-UPS
+65 x 8
+65 x 7
+65 x 6
WEIGHTED DIPS
+45 x 10
+45 x 10
+45 x 10
+45 x 10
+45 x 10
+45 x 10
+45 x 10
+45 x 10
+45 x 10
+45 x 10
…with…
T-BAR HIGH ROW
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
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Week 13, Day 4
FRONT SQUAT
300 x 5
270 x 5
HB SQUAT
275 x 8
275 x 8
275 x 8
GHR
x20
x20