Wednesday, February 9, 2022
5 minute stationary bike warmup
1000m run (jog-slog) in about 6:30 - I can pick up the pace here
15 minutes stationary bike, about 4 miles to nowhere
2 Likes
Thursday, February 10, 2022
Warmup with speed rope, stretch & foam roller
BW Squats 1 x 100
Squats TM 325 Week 2
Bar, 135, 185 x 5
230 x 5
265 x 5
295 x 5
230 x 5 x 5
Band Pull Aparts x 100
RDLs
135, 185 x 5
245 x 10
285 x 7
Leg Curlz - 3 sets
Hammer Curlz - 3 sets
3 Likes
Saturday, February 12, 2022
Warm up with speed rope, stretching, foam roller
BW Squats 1 x 100
Bench Press TM 305 week 2
Warm up with bar, 135, 185
215 x 5
245 x 5
275 x 5
305 x 2
225 x 5 x 5 - routine
BB Rows
warmup with bar, 95, 135, 155
185 x 5
205 x 10
225 x 6
Hammer Strength Incline Press
166 x 24, 12, 9 (3-50 method)
Hammer Strength High Pulldown
192 x 10
242 x 10, 16
Triceps rope pulldown - 3 sets to failure
3 Likes
Sunday, February 13, 2022
2.75 mile walk in the park in 49 min
Monday, February 14, 2022
Warm up with speed rope, stretch and foam roller
BW Squats 1 x 100
Deadlift TM 355 week 2
warmup with 135, 185, 225
250 x 5
285 x 5
320 x 5
355 x 1
250 x 5 x 5
Hammer Strength High Underhand Row
192 x 8, x 8, x 6
Precor Abench Crunches
That is all.
I tweaked my back busting up hardpan and roots in a little garden. Today was a lesson in form discipline to avoid tweaking it worse.
3 Likes
Wednesday, February 16, 2022
Warm up with jumping jacks, stretching, foam rolling
BW Squats 1 x 100
OH Press TM 205 week 2
Bar, 95, 125
145 x 5
165 x 5
185 x 5
205 x 1 - not really authoritative enough for my taste or expectations
145 x 5 x 5
Fat Man Rows x 10, 10, 8, 8, 7, 7
Dips x 50 total (14, 10, 7, 6, 5, 8)
Assisted pull-ups (85# assist) x 8, 7
Rear Delt Flyes - 3 sets
After the middling output on the press, I had a moment of relief that I had finished the cycle unscathed…
Then I realized this was only week 2.
Well… Shit
3 Likes
Friday, February 18, 2022
Warm up with speed rope, stretching, foam roller
BW Squats 1 x 100
Squats TM 325 Week 3
Bar, 135, 185, 225
245 x 5
275 x 5
305 x 5
335 x 1
245 x 5 x 5
RDLs
135, 185, 225
255 x 10
295 x 6 - wobbly leg syndrome after this set
Leg Curlz - 3 sets
Chin Ups, Assisted
assist #s: 100, 85, 70, 55, 40, 55, 70 x 5 each
EZ Bar Curlz - 2 sets
Band Pull Aparts x 100
3 Likes
Saturday, February 19, 2022
2.5-mile evening walk
Sunday, February 20, 2022
Warmups with speed rope, stretching
BW Squats 1 x 100 - these sucked extra hard today
Bench Press TM 305 week 3
Warm up with bar, 135, 185
230 x 5
260 x 5
290 x 5
320 x 2 - fast 2, but 3rd would’ve been ugly
230 x 5 x 5 - almost forgot to do these
BB Rows
Warmup with 95, 135, 165
185 x 5
205 x 5
225 x 5
185 x 5, 5
Hammer Strength Incline Press
166 x 23, 11, 9 (43)
Face Pulls - 3 sets
Triceps Rope Pulldowns - 3 sets
DB Hammer Curlz - 3 sets
3 Likes
Monday, February 21, 2022
3.25 mile walk w/ 20# weight vest
Lovely brisk stroll at dusk.
3 Likes
Tuesday, February 22, 2022
Warm up stretching
BW Squats 1 x 100
Deadlift TM 355 Week 3
Warm up 135, 225, 225
265 x 5
300 x 5
335 x 5
370 x 2
265 x 5 x 5
Assisted Pull Ups
100#, 85#, 70#, 55#, 40# x 6 each
Leg Press
388 x 10 x 3 sets
Precor Abench Machine x 60 total
2 Likes
Thursday, February 24, 2022
Warm up with jumping jacks and stretching
BW Squats 1 x 100
Assisted Chin Up
assist weight: 100#, 85#, 70#, 55#, 40# x 5 each
BW x 3
assist: 40#, 55# x 5 (so 38 total)
OH Press TM 205
Bar, 95, 115. 135
155 x 5
175 x 5
195 x 5 - barely
155 x 5 x 5
TRX Rows x 10, 10, 8, 8, 7 (43)
Triceps Rope Pulldown - 3 sets
2 Likes
Friday, February 25, 2022
2.25 mile walk with 20# weighted vest
Saturday, February 26, 2022
Warmup with speed rope, stretching, foam rolling
BW Squats 1 x 100
Squats TM 335
Warmup with 135, 185
225 x 5
250 x 5
285 x 5
225 x 5 x 5
RDLs
135, 185 x 5
235 x 12
275 x 9
Leg Curlz - 3 sets
Pull ups, assisted
85# assist x 8, 8, 6
Hammer Strength Curl -3 sets
2 Likes
Monday, February 28, 2022
Warmup with stretch and jumping jacks
BW Squats 1 x 100
Bench Press TM 310
Warmup bar, 135
205 x 5
235 x 5
265 x 5
295 x 3
225 x 5 x 5
BB Rows
135, 155, 175, 195, 215, 235 x 5 each
Hammer Strength Incline Press
166 x 23, 14, 9 (46)
Triceps Rope Pulldowns - 3 sets
Rear Delt Flyes - 3 sets
2 Likes
Tuesday, March 1, 2022
2.5-mile walk with 20# vest - 45 minutes
2 Likes
Wednesday, March 2, 2022
Deadlift TM 365
Warmup with 135, 185, 225
245 x 5
275 x 5
315 x 5
345 x 2
245 x 5 x 5
All done with mixed grip for a change
Had to rush off to attend to family matter. grrrrrrrrr.
2 Likes
Thursday, March 3, 2022
Run for 0.75 mi in 7:34
Pickup on yesterday’s assistance
Lat Pulls 5 x 10
Face Pulls 3 sets
Rope Hammer Curlz 3 x 10
2 Likes
Friday, March 4, 2022
Warmup with speed rope, stretching & foam roll
OH Press TM 205
Warmup with bar, 95, 115
135 x 5
155 x 5
175 x 5
195 x 2
135 x 5 x 5
Nothing moved well today. I should be fucking owning this weight.
Chest-supported T-bar Row
95 x 8 x 3 sets
BW Dips x 12, 12, 10, 8
Rear Delt Flye Machine - 3 sets
Front raises and full ROM plate raise, all with 25# plates. I did 100 single plate raises (Paul Carter style). My traps will need a soak tomorrow.
2 Likes
Sunday, March 6, 2022
Warm up with speed rope, stretch and foam roller
Squats TM 335 week 2
Warmup with bar, 135, 165, 195, 225
235 x 5
270 x 5
300 x 5
335 x 2
235 x 5 x 5
My head’s not in the game right now, but these went really well.
RDLs
Warmup with 135, 185, 225
245 x 12
285 x 8
Leg Curlz - 3 sets at 115
Assisted Pullups (Neutral grip)
85#, 70#, 55# assist x 8 each
Hammer Strength Curlz machine - 3 sets
2 Likes
Hey man, I’ve been meaning to ask: What did you think of those 100 BW squats every (lifting) day in February?
1 Like
Hated them, all while genuinely appreciating their value. They were a great warm up, and the conditioning effect is unmistakable. Getting through the FSL sets was tough, especially week 3. I did suffer some knee and hip pain, but it was minor.
Since I work out every other day, it was the sets before benching (two days following squat day) that sucked the most.
I timed myself each time to see if I was getting better… I started at 4 and a half minutes, and by the end of the month I had it in just a shade over 3 minutes.
Really, I was happy to see the month and the challenge end.
1 Like
Sounds like you did them right!
Nice work, BTW. The pushup challenge was awesome to behold, and this one has been, too.
1 Like