Sunday, July 14, 2024
Bench Press TM 290 -85% week (Prilepin’s chart)
Bar x 10, 135x5, 165x5
190 x 5
215 x 5
245 x 6, 6, 6, 6 (24)
DB Rows
90’s - 5x10 ea
DB Incline Press
70’s - 5x10
Incline Curlz - 3 sets
Cable Triceps Extensions - 3 sets
Still hot. So hot that the used condoms in the parking lot have been replaced by stains of vomit.
Tuesday, July 16, 2024
Deadlift TM 355 5’s week (w Prileprin’s Chart)
135x10, 225x5
225 x 5
265 x 5
295 x 6, 6, 6, 6 (24)
Leg Curlz - 3 sets
Leg Extensions - 3 sets
Precor Abench Crunch - x 50
Thursday, July 18, 2024
OH Press TM 185 5’s week - Prilepin’s Chart
Bar x 15, 95 x 8
115 x 5
135 x 5
155 x 6, 6, 6, 6 (24) maybe too easy
Chin Ups (med. parallel grip)
BW x 5, 5, 4, 4, 4, 4, 4
superset with
BW Dips x 10, 10, 10, 10, 10, 10 (60)
Chest Supported T-Bar Row
90x5, 125x5
150 x 8, 6
Lateral Raises - 3 sets
Saturday, July 20, 2024
Warmup with speed rope, stretching, foam roller
Squats TM 320 95% week
Bar x 10, 135x5, 175x5, 215 x3
245 x 5
275 x 3
305 x 3, 4, 4, 4 (15) - stupid awful grind
SLDLs
135x5, 185x3, 225x3
275 x 5, 5, 5
Leg Extensions - 3 sets
Monday, July 22, 2024
Bench Press TM 290 week 3
Bar x 15, 135x5, 165x5, 195x3
215 x 5
245 x 3
275 x 5, 5, 5 (15)
BB Rows
135, 165, 185, 205 x 5
Hammer Strength Incline Press
188x5, 238x5
278 x 8, 5
Triceps Rope Pulldown -3 set
Gym was overflowing, rendering any climate control features insignificant. I took some breaks between apparatus, mulling bailing right after the bench. That combined with some needless professional and personal stress made this an overall shitty workout… completely free from any of the normal post-gym satisfaction or bliss.
Using Prileprin’s chart for main lifts has been a bust. I like challenges, and this seemed doable, but this has just buried me. I’m going back to the comfort of OG 5/3/1. It’s time to act my age.
Wednesday, July 24, 2024
Deadlift TM 355 week 3
135x8, 225x5, 225x3
255 x 5
295 x 3
335 x 5, 5, 5 (15)
Hack Squats
90x6, 180x4, 270x3
320 x 7
Leg Curlz - 3 sets
Standing Calf Raises - 3 sets
Crunch seat - 60 reps
Friday, July 26, 2024
OH Press TM 185 week 3
Bar x 15, 95x7, 115x6
135 x 5
155 x 3
175 x 5, 5, 5 (15)
BW Pull ups x 4
BW Chin Ups (Neutral grip) 7 x 4 (28)
BW Dips 6 x 10 (60)
Lateral Raises - 3 sets
Rear Delt Flyes - 3 sets
Sunday, July 28, 2024
45deg Back Raises - 3 x 10
Squats TM 330 3’s week (Prelipin’s Chart)
Bar x 10, 135x5, 175x5, 205x3
235 x 3
265 x 3
295 x 6, 6, 6 (18) - Extraordinarily efficient.
BB SLDLs
135x3, 225x4
275 x 10
Lat Pulldowns (Wide-ish overhand)
130x8, 160x6
175 x 8, 5 - both to failure
Seated Incline Curlz - 20# x 3 sets
20 minutes recumbent bike
Yeah, that’s me using Prilepin’s chart for the main lift. I think moderating some of my assistance work (and I am a self-professed assistance whore) will keep me from crashing again.
Tuesday, July 30, 2024
Bench Press TM 295 - 3’s week & Prilepin’s chart
Bar x 15, 135x8, 175x5
205 x 3
235 x 3
265 x 6, 6, 6 (18) - Super solid
Kroc Rows
90#s x 25
Hammer Strength Incline Press
188x6, 238x5
288 x 9, 5
Cable Overhead Triceps Extension - 3 sets
EZ Bar Curlz - 70# x 12, 8, 6
20 minutes recumbent bike
Thursday, August 1, 2024
Deadlift TM 365 3’s week (w Prileprin’s chart)
135x10, 225x5
255 x 3
295 x 3
330 x 6, 6, 6 (18)
Leg Press (quad bias)
298x5, 388x5, 478x5
568 x 10, 15
Hammer Strength High Pulldowns - 4 sets
Freemotion Cable Curlz - 3 sets
Standing Calf Raises - 3 sets
Went a little later than normal. The oppressive heat has rolled back in, and this time brought a whole lotta wildfire smoke with it.
Friday, August 2, 2024
30 minutes stationary bike
2-mile evening walk
Saturday, August 3, 2024
OH Press TM 190 3’s week (Prilepin’s chart)
Barx15, 100x6, 120x5
135 x 3
150 x 3
170 x 6, 4, 4, 4 (18)
Chest-supported T-Bar Rows
115x8, 135x7
160 x 8, 5
Weighted Dips
BW x 10, +30x10
+60 x 8, 5
Triceps Cable Pushdowns - 4 sets
Rear Delt Flye Machine - 3 sets
Lateral Raise Machine - 3 sets
20 minutes stationary bike
Monday, August 5, 2024
Lat Pulls
115x8, 130x8, 145x6, 160x5
175 x 8, 5
Squats TM 330 5’s week (Prilepin’s chart)
Bar x 10, 135x5, 165x5, 190x3
215 x 5
250 x 5
280 x 6, 6, 6, 6 (24)
Leg Curlz - 5 sets
HS Incline Curlz Machine - 3 sets
20 minutes stationary bike
Skipped SLDLs after all the squatting to give the lower back a break.
Tuesday, August 6, 2024
30 minutes stationary bike
2-mile walk
Wednesday, August 7, 2024
Bench Press TM 295 -5’s week (Prilepin’s Chart)
Barx15, 140x5, 160x5, 180x3
190 x 5
220 x 5
250 x 6, 6, 6, 6 (24)
Kroc Rows
95’s x 21
Cable Flye (low to high)
60 x 10, 8, 7
Cable Triceps Overhead Extension - 4 sets
EZ Bar Curlz - 70# x 10, 10, 7
20 minutes stationary bike
Saturday, August 10, 2024
Warmup with speed rope, stretching, foam roller
Deadlift TM 365 -5’s week (Prileprin’s Chart)
135x10, 205x5
235 x 5
275 x 5
305 x 6, 6, 6, 6 (24)
Pullups (neutral grip)
BW x 5, 5, 5, 4, 4, 4, 3 (30)
Leg Extensions - 190 x 9, 7
Cable Preacher Curlz - 3 sets
Calf Raises - 3 sets
20 minutes stationary bike
almost 2 1/2 hours- you’d think I was just in killing time.
Monday, August 12, 2024
OH Press TM 190
Bar x 15, 85x5, 110x5
130 x 5
140 x 5
160 x 6, 6, 6, 6 (24)
T-Bar Row
70x5, 95x5, 120x5
145 x 10, 9, 7
BW Dips x 50
Rear Delt Flye - 3 sets
Lateral Raise Machine - 3 sets
Wednesday, August 14, 2024
Leg Curlz - 5 sets (last 2 to failure)
Squats TM 330 -531 week (Prileprin’s Chart)
Bar x 10, 135x5, 165x5, 195x3 -warmup sequence made no sense
250 x 5
280 x 3
315 x 4, 4, 4, 3 (15)
Lat Pulldowns
130, 145, 160 x 6-8
175 x 9, 6
EZ Bar Curlz 70# x 10, 8, 8
20 minutes stationary bike
Thursday, August 15, 2024
20 minutes stationary bike
2-mile walk
Friday, August 16, 2024
Bench Press TM 295 -531 Week (Prilepin’s Chart)
Bar x 10, 135x5, 160x5, 190x5
220 x 5
250 x 3
280 x 4, 4, 4, 3 (15)
Kroc Rows
105# x 16
Cable Chest Flye (Low to High) - 3 sets
Incline Bench DB Curlz - 3 sets
Triceps Cable Extension - 3 sets
Rear Delt Cable Flye - 3 sets
1.25-mile walk home from gym (at embarrassing pace)
Saturday, August 17, 2024
30 minutes stationary bike
Sunday, August 18, 2024
Deadlift TM 365 week 3 (Prilepin’s Chart)
135x8, 225x5, 245x3
275 x 5
310 x 3
345 x 4, 4, 4, 3 (15)
Leg Extension - 5 sets
Hammer Strength High Lat Iso Row
125#/each x 8, 6
Cable Preacher Curlz - 3 sets
Standing Calf Raises - 3 sets
Tuesday, August 20, 2024
OH Press TM 190 week 3 (Prilepin’s Chart)
Bar x 15, 100x6, 120x5
140 x 5
160 x 3
180 x 4, 4, 4, 3 (15)
Chest-Supported T-Bar Rows
115x8, 135x7
160 x 8, 6
Weighted Dips
BWx10
+45 x 10, 10, 7
Lateral Raise Machine - 2 sets to failure
Rear Delt Flyes - 3 sets
That ends this cycle - #2 on Prileprin’s chart.
Thursday, August 22, 2024
New Cycle
Leg Curlz - 5 sets
Squats TM 340 -week 1 (Prileprin’s Chart cycle 3)
Bar x 10, 135x5, 175x5, 215x3
245x3
275x3
305 x 4, 4, 4, 3 (15) went ok
Lat Pulldowns (wide overhand)
145x10, 160x6
175 x 9, 7
Incline Curlz
25#s x 10, 8, 8
Standing calf raises - 3 sets
The university started yesterday, so there was a whole bunch of group socializing and other fuckery about today, but I still managed to get through this efficiently.