Friday, May 19, 2023
Squats TM 315 week 2
Bar, 135, 165, 195
225 x 3
255 x 3
285 x 10
BW Dips x 50
BW Pullups (neutral) x 5, 5, 5, 5, 4, 3, 3 (30)
Back Raises 25# x 50
Face Pulls | Triceps Pulldowns | Standing Calf Raises x 2 sets each
2 Likes
Saturday, May 20, 2023
1-mile run in 10:00
2.25-mile walk with 24# vest
2 Likes
Sunday, May 21, 2023
Warm up with speed rope, stretching, foam roller
Bench Press TM 275 week 2
bar, 135, 175
195 x 3
220 x 3
250 x 10 - reasonably solid
DB Incline Press
60#s x 10, 12, 12, 12, 10
Kroc Rows
85#s x 22, 13 - It’s been 5 years since I’ve done these.
Ab crunch thingy x 50 total
Rear Delt Flye Machine - EZ Bar Curlz - Triceps Rope Pulldowns - 2 sets each
2-mile walk w/ 24# vest
2 Likes
Monday, May 22, 2023
Stationary bike sprints 6 x :20, with 2 minute cruising recovery.
2-mile walk with 24# vest
2 Likes
Tuesday, May 23, 2023
Deadlift TM 365 week 2
135, 225
260 x 3
295 x 3
330 x 10 + 1 bonus rep to hoist it into the rack
BW Dips x 12, 11, 10, 10, 10
Chin Up Assisted
55# assist x 5
25# assist x 6, 6
BW x 5
40# assist x 6, 6, 5
Leg Curlz x 3 sets
Calf Raises - 4 sets
EZ Bar Curlz 70# x 14, 9
Skull Crushers 70# x 15, 15
2-mile walk w 24# vest
2 Likes
Wednesday, May 24, 2023
25 minutes stationary bike
Face Pulls x 50
quick late-night session
Thursday, May 25, 2023
OH Press TM 175 week 2
Bar, 95, 115
125 x 3
140 x 3
160 x 10
Chest Supported T-Bar Row
45, 95, 120
135 x 9
Hammer Strength Incline Press
98, 148, 188
238 x 11
Cable lateral raises - 3 sets
Triceps Rope Pulldowns - 3 sets
DB Rear Delt Flyes - 3 sets
Another late-night session - started at 2115, following my daughter’s final middle school symphonic performance.
2 Likes
Friday, May 26, 2023
3±mile walk
Saturday, May 27, 2023
Warmup with speed rope, foam roller, stretches, jumps
Squat TM 315 week 3
Bar, 135 205
235 x 5
265 x 3
300 x 8 - pretty grindy
BW Pull Ups (neutral grip) 5, 5, 5, 5, 4
BW Dips 5 x 10
BW Back Raises x 50
Standing Calf Raises | EZ Bar Curlz | EZ Bar Triceps Extensions - 2 sets each
2 Likes
Sunday, May 28, 2023
3.5 mile walk
Monday, May 29, 2023
Warmup with speed rope, foam roller, stretching, medicine ball throws
Bench Press TM 275 week 3
bar, 135, 185
205 x 5
235 x 3
260 x 8 - solid set
DB Incline Press
65s x 10, 70s x 10, 75s x 10, 80s x 10/8
Kroc Rows
90#s x 21
Crunch chair x 50
Triceps V-Bar Pushdowns - 3 sets
Face Pulls - 3 sets
Cable Lateral Raises - 3 sets
Crowded for a holiday. Most impressive thing I’ve seen in a while: normal-sized dude doing Barbell Hack Squats with more than 2 plates - flawlessly.
2 Likes
Monday, May 29 part 2
3.5-mile evening walk
Tuesday, May 30, 2023
30 minutes stationary bike
3-mile walk
Wednesday, May 31, 2023
Deadlift TM 365 week 3
135, 225
275 x 5
315 x 3
345 x 8 - clean
BW Chins 5, 5, 5, 5
Lat Pulls - 3 sets
BW Dips - 5 x 10
Leg Curlz - 3 sets
Not a lot of energy tonight. Seems like general fatigue.
2 Likes
Thursday, May 1, 2023
2.5-mile walk
Friday, May 2, 2023
Warmup with speed rope, stretching, med ball throws
OH Press TM 175 week 3
Bar, 95, 115
135 x 5
155 x 3 - bent bar, rolled in my hands and nearly fucked things up
165 x 8 - strong and fast
145 x 10 - just for shits ‘n’ giggles
Chest-supported T-Bar Rows
135 x 10
Dips (BW & weighted)
BW x 10
+25# x 10, 8, 8, 7, 7
Face Pulls - 3 sets
2-mile walk
2 Likes
Saturday, June 3, 2023
Played around in cool pool. Got sunburned all to hell.
Sunday, June 4, 2023
New Cycle - OG 5/3/1 Triumvirate
Warmup with speed rope, foam roller, stretching and jumps
Squat TM 320 week 1
Bar, 140, 180
210 x 5
240 x 5
270 x 12 - a tad labored
BB SLDLs
135, 185, 225 x 4
245 x 12
Lat Pulls (Neutral grip bar) - 3 sets (3rd to failure)
Band Pull Aparts x 100
Standing Calf Raises - 3 sets
2 Likes
Sunday, June 4, 2023 part II
3.5-mile walk
Monday, June 5, 2023
30 minutes stationary bike
2+ mile walk
2 Likes
Tuesday, June 6, 2023
Warmup with speed rope, stretching, foam rollers, and medicine ball throws
Bench Press TM 280 week 1
135, 160
180 x 5
210 x 5
240 x 12 - clean & strong
Incline DB Press
70#, 75#s x 6
80#s x 10, 8
Kroc Rows
90 x 22 each
DB rear delt flyes
2-mile walk w. 24# vest
2 Likes
Wednesday, June 7, 2023
2.25-mile walk with 24# vest
Thursday, June 8, 2023
Deadlift TM 370 week 1
135, 225
245 x 5
275 x 5
315 x 12
Lat Pulls (underhand grip) warmup sets for:
BW Chin Ups x 5, 5, 5, 4, 4, 4, 3 (30)
Leg Press
168 x 100
298, 388, 478 x 5
568 x 10
DB Rear Delt Flyes - 3 sets
2-mile walk - this sucked.
2 Likes
Saturday, June 10, 2023
Warmup with speed rope, stretching, foam roller & 15 medicine ball throws.
OH Press TM 180
Bar, 95, 95
115 x 5
135 x 5
155 x 12
Chest-Supported T-Bar Rows
45, 90, 115 x 6
140 x 8
115 x 11
BW Dips x 10
+25# x 10, 8, 8, 7, 7
Cable Rear Delt Flyes - 3 sets
Triceps Rope Pulldowns - 3 sets
2 Likes
Sunday, June 11, 2023
3.25-mile walk
30 minutes stationary bike
Monday, June 12, 2023
Warmup with speed rope, stretching
Squats TM 320 week 2
Bar, 135, 165, 195
225 x 3
255 x 3
290 x 10 - went ok
BB SLDL
135, 185
205 x 3
235 x 3
265 x 10
Lat Pulls
120, 140 x 5
160 x 11
1-arm cable rows - 3 sets (2 to failure)
Band Pull-aparts x 100
Standing Calf Raises - 3 sets
Remarkably efficient. Odd observance/anomaly of the day: It’s Monday, and 3 of the 4 bench presses were unoccupied when I arrived.
2 Likes
Tuesday, June 13, 2023
2.5-mile walk with 24# vest
Wednesday, June 14, 2023
Bench Press TM 280 week 2
Bar, 135, 155, 175
195 x 3
225 x 3
250 x 10 - quick and strong
DB Incline Press
85#s x 11, 7
Kroc Rows
95#s x 20
Triceps Rope Pulldowns - 3 sets
Face Pulls - 3 sets
2.5-mile walk
2 Likes
Thursday, June 15, 2023
2-mile walk with 24# vest
Friday, June 16, 2023
Wendler’s NOV Challenge Weekend - Create your own challenge and perform it admirably.
Bench Press 225 AMRAP in 30 minutes = 93 Reps - After a few sets of 6 & 5 every 90 seconds, I switched at the 9-minute mark to 3’s EMOM.
Everything sucked after this.
Deadlift TM 370 week 2
135, 225, 225
265 x 3
295 x 3
335 x 10 - unenthused?
Barbell Hack Squat experiment
Bar, 95, 135 x 5
185 x 1
Fuck this. I just kept crashing the bar into my hammy. My arms are too short, and my ass is too big.
Chin-ups, Assisted
70# assist - 8, 8, 8, 8, 8
Leg Press
298, 388, 478, 568 x 5
Nothing left. Time to go home and die.
2 Likes
Monday, June 19, 2023
OH Press TM 180 week 2
Bar, 95, 115
125 x 3
145 x 3
160 x 10
Chest Supported T-Bar Rows
45, 70, 95, 120 x 5
120 x 12
120 x 8
Triceps Rope Pulldown - 3 sets
Face Pulls - 3 sets
Skipped Dips in light of Friday’s massacre. Shoulder is getting better. Hands, oddly, seem to be the most sore. My grip is trash…even more than normal.
2.5-mile walk
2 Likes
Tuesday, June 20, 2023
3.25-mile walk
Wednesday, June 21, 2023
Squats TM 320 week 3
Bar, 135, 185, 225
245 x 5
275 x 3
305 x 8 - clunky but successful
BB SLDL
135 x 5
225 x 5
255 x 3
285 x 8
Lat Pulldowns
100, 120, 140
160 x 9
Calf Raises 3 sets to failure
Band Pull-Aparts x 100
2-mile walk
2 Likes