I was in a golf outing yesterday so pushed press to today. Slept really well last night and feel like myself today more than I have in a long time. Had a 90’s video game and movie night with my wife last night too, which probably helped. Normal PWO routine.
Press
45 x 5
55 x 5
70 x 5
85 x 3
100 x 5
115 x 5
130 x 5
100 - 5 x 5
Assistance
Chin ups/Pull ups - 12 x 5 (SS w/press)
Walking lunges - 5 x 10 reps/leg
SS w/
Dips - 2 x 10 - elbow pain so switched to
Banded triceps pressdown - 3 x 20
Felt really good today, my body worked the way it should and my lifts went well. Elbow is sore from golf but after 18 holes that’s to be expected. Pull ups/chin ups between every press set felt great.
Took a page from @kdjohn’s book today and did some fun cardio. 16 trips of 200 feet with a 120 pound sandbag in various carry positions. The 90 degree heat and ridiculous humidity actually made it more enjoyable and I’m not sure why. Maybe I’ve embraced the suck. Anyway, I feel fucking great and am breathing better than ever so I should probably do that regularly.
Slept like a dead guy last night after the hard cardio. Up and feeling great. Normal PWO routine, except I accidentally put a second scoop of protein in my intra shake. Oh well.
Squat
45 x 5
175 x 5
215 x 5
255 x 3
295 x 5
330 x 5
370 x 5 - had WAY more in the tank, which was cool
295 - 5 x 5
Assistance - SS w/ squat
Ab wheel - 5 x 10 - way easier after yesterday’s carries
DB press - 40 lbs - 5 x 10
DB hammer curl - 25 lbs - 1 x 10
No SS
BB Curl - 45 lbs - 4 x 10
Overall, today was a rare workout. I felt good, I had a lot of fun, and the work got done. My ankle mobility sucked, but my chiropractor will fix that later. A little tightness in my left hip but I haven’t been wearing my foot lift outside of lifting lately. I find it fucks my gait up more than it helps me stay even. Gonna talk to chiro about that.
They are. I’ve pussed out on them for YEARS now and just finally said I needed to do them. I struggle to breathe because of asthma, but the harder I push, the better the asthma gets. They make your balls bigger without a doubt though. Everyone should do them, they’re one of the most useful things to practice to help lifting make you better at life.
I wasn’t tired last night so I took melatonin and woke up with the signature melatonin hangover this morning. Pre-workout worked well to kick me outta that and I did my normal routine.
Bench
45 x 5
115 x 5
140 x 5
165 x 3
190 x 5
215 x 5
240 x 5
190 - 5 x 5
Assistance - SS w/Bench
Chest-supported DB row - 40 lbs - 5 x 15
1-legged squats - 5 x 10 reps/side
No SS
DB “Plate” raise - 25 lbs - 5 x 15
My elbows are super angry today, I must have done something funny in my sleep or something. Or my assistance yesterday did something. Not sure, but I don’t enjoy it. It’s a constant dull ache. Outside of that, my workout today kicked ass. Bench flew on all reps, I had at least 3 left in the tank on the big set and the FSL work felt like a cakewalk.
If this becomes a normal thing I might try that, thanks! So far it’s just a one-off that might be my body telling me I’m in the process of fucking something up
Thanks man! Yeah, sorta still cutting. Really just not force-feeding and focusing on fruits and veggies before carbs. Not down much weight but tightening up appearance-wise. If anything I’m growing a little because my large shirts don’t fit in the shoulders anymore. I think the reason my workouts are going well is that I’m finally getting used to higher-rep assistance work interspersed with my 5’s PRO work. Those first few workouts were fucking brutal.
Up and feeling really good. I played horribly in my golf league last night (9 handicap, shot a 53 on the easy 9…) and had no coordination, so woke up a little pissed off. Felt great though, so that’s cool. Back is better than ever. Normal PWO routine
Deadlift
135 x 3
225 x 3
270 x 3
315 x 1
360 x 1
405 x 1
450 x 1
315 x 5 - conventional
315 - 3 x 5 - sumo
315 x 5 - conventional
Assistance - SS w/ deadlift
Hanging leg raise - 5 x 10
Push up - 5 x 15
No SS
Band pull apart - 5 x 20
Overall I felt good today and the weight moved well. Oddly, conventional felt abnormally strong and balanced. Not sure why, but I like it and may need to explore that avenue more. Sumo was hard to get my knees to track evenly, especially when doing multiple reps. Assistance felt great, subbed HLR in for ab wheel because my elbows and shoulders have been a touch cranky lately. Push ups, for me, really hit pecs hard.
Up and feeling a little shitty, but nothing that can’t be fixed by mainlining 300mg caffeine. Normal PWO routine.
Press
45 x 5
65 x 5
80 x 5
95 x 3
110 x 5
125 x 5
140 x 5
110 - 5 x 5
Assistance - SS w/ Press
Chin/Pull Up - 12 x 6 - volume PR
No SS
Banded tricep press down - 5 x 20
Walking lunges - 5 x 20
Press fucking flew today, lots of stability which was a weird, albeit nice, change. Chins/pulls felt great and I’m really happy I was able to get the volume that I got. Knees were cranky but it happens. Triceps on FIRE. Carries later or tomorrow.
