Friday: Push
Bench
Warmup
Sets: 295x4, 325x4, 355x4
Easy, will look to get 4 at 360 next week. Narrowed the grip slightly.
Paused NGB
265x4, 295x4, 325x4
Also easy. Helps when the weight is even, too.
Seated Face-pull
127.5x15, 150x15, 170x14
Weighted Dip
+45x10, +90x10, +135x12
Overall: Really strong day, and I like the 3x4 scheme.
Monday: Legs
Squat
Warmup
Sets: 335x4, 365x4, 400x2
I was remarkably rusty after only missing one week, and after the lift I realized I hadn’t gone through any of my cues. On the plus side, my knees felt really good and felt as if they were at or near 100% in load-bearing.
Front Squat
135x5, 185x4, 225x3
Used an olympic grip for the first two and the weight was easy, but it hurt my wrists too much to go any heavier. On the third set the bar was rolling all over and didn’t feel right. I’ll try to do the oly grip again next week and see if I can get used to it.
Seated GM
245, 265x5
Was comfortable enough to go heavy.
GHR
BWx8, +25x6
Look to reorder my lifts, probable lineup is as follows: Monday: legs(back-squat), Weds: Push(bench), Thurs: Pull(DL), Fri: legs (front squat or zercher), Sun: light pull, push.
Wednesday: Push
Bench
Warmup
Sets: 300x4, 330x4, 360x3.5
Same as two weeks ago, completed 4th with two fingers worth of help. On full rest I think I get it, so next week should be 4 full reps.
Paused NGB
270x4, 300x4, 330x2
No energy, so quit after 2.
Seated face-pull
127.5x15, 150x15, 170x15
Weighted Dips
+45x10, +90x10, +135x13
Overall: Shoulder felt as good as it has in years, so that was very encouraging. Because of the short rest, there wasn’t much else to take from this day.
Friday: Pull
Sumo DL
Warmup
Sets: 415x2, 455x1, 475x2, 495x1
Felt terrible all around, so I pulled 495 so I could say I did something heavy. I think I’m going to start pulling one heavy set of triples and not go more than one rep on the other heavy sets; my back felt really off during that lift, though it felt fine the next day. I’ll also probably add in a higher rep set of box pulls afterward.
Pendlay Row
225x9
My back felt terrible after the Rows, so I packed it in for the day.
Monday: Legs
Squat
Warmup
Sets: 335x4, 365x3, 400x3
Apparently tighter is not better with the belt. I loosened it one notch, and all of my breathing problems of the past 6 weeks or so went away. The negative is that I’m apparently getting quite the gut…sigh.
Zerchers
275, 295, 315x4
Missed these.
GHR
BWx8, +25x8.
Totally different feel on squats this week. I should get 4 at 400 next week.
Wednesday: Push
Bench
Warmup
Sets: 300x4, 330x4, 360x3
Shoulder acted up today for some reason, so I didn’t attempt a 4th. Hope it feels better next week.
Paused NGB
270x4, 300x4, 330x3
Basically benched around the left shoulder on this lift and still got 3 solid. Good to see some improvement.
Seated FP
127.5, 150, 170x15
Dips
+45x10, +90x10, +135x14
Thursday: Pull
Sumo DL
Warmup
Sets: 425x1, 455x1, 475x3, 475x5 (8-10 inches off floor)
I like the new format as it’s easier to get everything right before the last set. There was no pause between any of the reps other than the reset, so I was happy to get 3 easy. I added in extra set off the box to get more back-work in and help the weight feel a little lighter.
Rows
45 degree: 315x8
Pendlay: 225x9
I liked this a lot more than straight sets of Pendlays.
Wide Pullups
BW: 14, 30s rest-pausex5, 30sRPx3
EZ Curl
100x5, 120x5, 140x4
Much better than a straight-bar, and I actually got somewhat sore.
Friday: Legs 2
Olympic Front Squat
Warmup
Sets: 185x3, 225x2, 225x3, 245x3, 265x3
This was a day to feel out the technique, and I think by the last set I had it down pretty good. I much prefer these to a standard-grip front squat.
GHR
BWx8, +25x8
I’ll either add a hack squat or leg press in next week, don’t know which yet.
Weird week…took a shot to the quad playing football on Sunday, so I had to delay squat. Thus:
Monday: Light push/pull
DB shoulder press
warmup
sets: 70x8, 85x8, 100x5
New benches forced my neck forward during the lift and I didn’t like it at all. Shoulder was hurting again as well, so probably will just use the HS machine for the time being.
Weighted pullups
BWx10, +45x10, +70x6
Felt weak after the shoulder work, so slightly worse here than normal.
Face-pull
120x20, 140x20
Wednesday: Legs/Push
Squats
Warmup
Sets: 335x4, 365x4, 400x3
Easier three this week. 4 would have been nice, but I was OK with 3 considering the quad injury.
Paused NGB
275x4, 300x4, 330x3
Relatively easy three. I will probably sub this as my primary chest movement for a month or so considering recent shoulder flare-ups.
GHR
BWx8, +25x9
Friday: Pull/legs
Sumo DL
Warmup
Sets: 425x1, 455x1, 480x2
The week from hell continues. I got sick Thursday night and I felt excessively weak Friday, but I squeezed out two reps and my technique felt perfect, so there were some positives.
Oly Front Squat
185x3, 225x3, 245x3, 275x3
I could have gone heavier, but my knee was tweaked and I wanted to save some room for progress since I was already up ten pounds.
45 Degree Rows
315x10
Not the prettiest in the world, but they’ll do.
Monday: Push/pull
Transitioning back to normalcy, but still a little sick.
Standing OHP
Warmup
Sets: 185x4, 205x4
My god are these harder than seated. No shoulder issues, so this should stay in the routine.
Dead-hang Pullups
BWx10, +45x8, +70x6
Much better this week.
Face-pull
120, 140, 160x20
HS Lat Machine
2.25 PPSx5, 3PPSx5, 3.25PPSx7
Tuesday: Legs
Squats
Warmup
Sets: 335x4, 365x4, 400x2
Still weaker than I should be, got on my toes too much, and was just off. No worries, though, that’s a sick week for you.
Zerchers
275x4, 300x3, 325x3
Jumped ten from last time.
GHR
BWx8, +25x10
About ready to go to a 45.
Wednesday: Push
Paused NGB
Warmup
Sets: 275x4, 300x4, 330x3.5
No idea how I didn’t lock out that last one…it was maybe 2-3 inches from lockout. I’m trying to keep the tucked elbows and progressively widen the grip, so this day I was about halfway between the knurling and the ring.
Seated Face-pull
127.5x15, 150x15, 175x12
Dips
+45x10, +90x10, +135x14
Barely did these without passing out.
Wide-bar Tri Press
100, 120, 140x10
Friday: Pull and Front Squat
Sumo DL
Warmup
Sets: 425x1, 455x1, 480x3
I can’t really relate why this was so easy this day, but it was. Moving up to 485 next week, 5 plates in the crosshairs.
45-degree Row
315x10
Pendlay Row
225x10
Olympic Front-squats
225x3, 255x3, 285x3
Strong set, but I was fatigued and my wrists took a beating on the last set because I didn’t keep my elbows high enough. I will probably only jump 5 next time unless I am feeling excessively strong.
Wide Pullup
BWx15
Way too dead to try a rest-pause complex.
Sunday: Push/pull
Standing OHP
Warmup
Sets: 155x4, 185x4, 210x4
Probably used too much leg drive, but I’ll continue to work on that next time.
Face-pull
125x20, 145x20, 165x18
Dead-hang Pullup
BWx10, +45x8, +80x6
Jumped ten and still got six without too much struggle.
HS Lat Machine
2.35PPSx5, 3.10PPsx5, 3.35PPSx6
Knees are trashed this week, so no squat and may or may not do front squat
Wednesday: Push
Tucked Bench
Warmup
Sets: 275x4, 305x4, 335x4
Kept elbows fully tucked and was able to widen the grip again. next week I will try a legit wide-grip with tucked elbows. I’m not great yet with the groove, though. I lost it on the third rep and the bar seemed to go all over the place.
Narrow Bench
295x8
Didn’t pause these because I was going for higher reps. Strength didn’t seem to change when I narrowed the grip for this set.
Seated Face-pull
127.5x15, 150x15, 175x12
Weighted Dips
+45x10, +90x10, +135x15
Wide-bar Tri Press
105x10, 125x10, 145x8
Thursday: Pull
Sumo DL
Warmup
Sets: 425x1, 455x1, 485x2
Nothing too bad or good here, just a first week at a weight. Knees felt good, back felt good, so I’ll call it a win. Definitely lacked the energy I had last week, but still was fine.
45-degree Rows
315x10
best 10 I’ve gotten on these yet, so I’ll move up 5-10 next week.
Pendlay Rows
235x7
Dead-hang Pullup
BWx15
Shoulder was slightly bothered during this set
EZ Curl
100x5, 120x4, 140x4
Didn’t clip the weight on 120 and it slid out, so I stopped at 4.
Seated Cable Row
210, 225, 240x8
Strict form, focused on squeeze.
Friday: Legs
Olympic-grip Front Squat
Warmup
Sets: 225x3, 255x3, 290x3
These felt easy, which isn’t a surprise since they weren’t preceded by deadlift. Wrists felt fine since my form was tighter. Probably need to sit back more, though, because I felt a slight strain on my patella tendon at the bottom of the squat.
GHR
BWx8, +25x8, +45x5
HS Hack Squat
2PPSx6, 2.25PPSx6, 3PPSx10
Probably could have gone to at least 15 here, but I didn’t want to kill the knees.
Sunday: Push/pull
Standing OHP
Warmup
Sets: 155x4, 190x4, 215x3
Kept my legs out of the lift much more so than last week. Doing this like a Bradford press seems to cause the least shoulder irritation, so thats how I’ll continue to do it.
Weighted Dead-hang Pullup
BWx10, +45x8, +90x4
I could have gotten another rep on the heavy set, but my grip couldn’t handle another rep just yet. Should improve next week.
Face-pull
135x20, 165x20
2 sets because pressed for time.
HS Lat Machine
3PPSx6, 3.25x6, 4PPSx6
Tuesday: Legs
Squat
335x4, 365x4, 400x0,1
Went low bar today to see how it felt. The two lower sets were easier than normal, but I leaned back too far on the heavy set and bombed, then only squeezed out one rep with the normal setup. Will add a set of 385 in next week to try and transition better, definitely liked the lower bar.
GHR
BWx8, +25x7, +45x6
Back Extensions
+25x8
Short workout because I’m a pussy and I don’t operate on 4 hours sleep very well.
Wednesday: Push
Tucked Bench
285x4, 315x4, 345x3
I was really happy with these aside from one rep at 315, which may have caused a minor shoulder injury as I would later find out. Will widen slightly more next week.
Narrow Bench
295x8
Couldn’t go past 8, shoulder had shooting pain for most reps.
Seated Face-pull
127.5x15, 150x15, 175x13
Weighted Dips
+45x10, +90x10, +145x11
Wide Tri Press
105x10, 125x10, 145x8
Thursday: Pull
Sumo DL
425x1, 455x1, 485x2.5
Felt great today, was rally disappointed not to lock out the last rep, but it was really easy off the floor, just need some lock out work.
45 degree Rows
325x8
Pendlay Rows
235x8
Wide Pullup
BWx16
Seated Cable Row
225, 240, 255x8
Friday: Legs
Olympic Front Squats
235x3, 265x3, 295x3
Up 5, happy since it was the fourth day in a row of heavy lifting.
GHR
BWx8, +25x8, +45x7
HS Hack Squat
3PPSx10, 3.25PPSx10
Getting used to this one, should be able to get 4 plates next week easily.
Standing Rope Crunch
60x10, 80x10, 100x10
Sunday: OHP 155x4, 185x4, end of OHP experiment. Experienced some alarming shoulder pain on this one and shut it down. Will do exclusively pull next time, then probably 3-4 weeks adding in lateral raises, and finally might add a bench variation back in in 6 weeks or so.
Monday: Legs
Squat
335x4, 365x4, 385x3, 400x2
Held back more than I should have, but this was way easier than it has been in weeks. I think the GHRs are starting to pay off. Will shoot for 3 or 4 next week.
GHR
BWx8, +25x8, +45x7
Back Extension
BWx10, +25x10,10
Will add Zerchers back in next week.
Wednesday: Push
Bench
285x4, 315x4, 345x3, NGB, 345x3
Went wider still today (middle finger on rings) and I finally hit a wall. I was fine through two sets, but on the third I couldn’t tuck properly and suffered some serious shoulder pain. Despite that, I felt like I could have done better, so after my set of narrow grip, I went back to pinky on the rings and was able to tuck fully and had no shoulder pain. Cliff’s notes: I found the right grip after some pain.
NGB
295x8
Should go up to 9 at least next week.
Seated Face-pull
127.5x15, 150x15, 175x12
Weighted Dip
+45x10, +90x10, +145x12
Wide Tri Press
105, 125, 145x10
Felt like playing around with my grip really screwed me out of a good lift, since today I felt on.
Thursday: Pull
Sumo DL
425x1, 455x1, 485x3
Easy three. I think I’ve really found the perfect stance, as widening my feet by about an inch has really made it feel easy the past two weeks. Up to 490 next week.
45 Rows
325x8
Pendlay Rows
235x8
Should gain a rep on one or both next week.
Wide Pullup
BWx17
Seated Cable Row
232.5x8, 247.5x8, 262.5x7
Concentration Curl
30x8, 40x8
The one curl variation I really like to do.
Friday: Legs
Olympic Front Squat
245x3, 275x3, 305x2
The two at 305 were close to grinders, so I stopped there.
GHR
BW, +25, +45x8
Going to try to go to ten from now on.
HS Hack Squat
3PPSx10, 4PPSx10
Finally felt a really good burn from these.
Standing Rope Crunch
60, 80, 100x12
Have you tried any rotator cuff or scapula work besides the face pulls?
Also, those weighted dips might not be a good idea. Especially if your shoulder is hurting that much.