I was looking forward to having a lie in today. Therefore I woke at 6 and couldn’t get back to sleep. I took the dog out at 7, got groceries at 8 and benched a bit at 9.
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Week 3 - Day 1
Squat
45-10
135-2x5
175-3
200-5x3 added belt. I think I need to put in more work in a belt to actually be decent using it.
Swiss bar bench
50-5
100-5x3, 6
Reverse Hyper
230-30
250-30
270-30
DB Pull overs
37-3x12
I’ve registered for another meet in July.
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Week 3 Day 2
Squat
45-10
135-2x5
145-4x5
Paused bench
45-10
95-3
100-3x5
Ring leg raise with weight
3x12
Shrugs
145-3x12
Reverse Hyper
140-55
Week 3 Day 3
Conventional Deadlift
145-2x5
195-8x3
DB Row
82-3x10/side
SSB Box squat
50-5
135-4x5
Pause Bench (I thought I’d just throw a few singles in today)
45-10
95-3
110-1
115-1
120-1 (This is near my third at the meet and felt pretty easy but my back started kicking off)
115-1
Fall outs
3x10
Reverse Hypers
140-60
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Week 4 - Day 1
Squat
45-10
135-2x5
165-3
185-2x3
205-2x2 (add belt)
175-10 Was supposed to be 2x3 but I thought I’d throw in some high reps. It was kind of challenging but looking at them later, I held my positioning through all 10 reps where before I’d begin to lean significantly as I tired.
Swiss bar bench
50-10
102.5-4x4
This is getting better. At first it was hard with the wide bar positioning my hands in the middle to stabilize it.
Reverse hyper
230-30
250-30
270-30
Pull overs
37-2x12, 13
Lot of good work.
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Week 4 Day 2
Squat
45-10
135-2x5
150-4x5
Paused bench
45-10
95-3
107.5-4x3
Bench is feeling strong but since losing my first squat forward at the meet, it tightens my right lower back like nothing else. I can’t do a ton of volume
Ring leg raise (weight added)
3x10
Shrugs
155-3x12
Reverse Hyper
140-65
Something about the lighter weight high rep sets makes me feel good. Like physically good. I get a lower back pump but when that subsides I feel super mellow and relaxed. It’s odd.
I am hosting easter dinner this year. Normally I do a ham but my daughter is bringing her Jewish girlfriend so this year I’m doing prime rib. I picked it up from a local butcher. It is the most I’ve ever spent on a single piece of meat so I better not eff it up. It’s 9lbs and dry aged.
Good luck on the prime rib!
Week 4 Day 3 Friday night
Sumo Deadlift
135-2x5
225-2
255-1 add belt
285x2
Didn’t feel bad. At this point post meet earlier in the year I couldn’t get 285 off the floor. Deadlift takes longer than other lifts to recover after a meet so being able to double a weight close to my opener is good.
DB row
82-3x10/side
SSB box squat
50-5
140-4x5
Pause bench
45-10
95-3
115-2x2
120-1
Fall out/push up
Alternating all out and push up at the bottom - set of 25
Reverse hyper
140-70
it turned out beautifully. I cooked everything but the beef on Friday and just warmed it up today. I wanted the oven devoted to the meat.
It was 9.2lbs. I put it in at 11:15 and it was in until just past 1:30. Before it went in, I rolled it in sea salt, pepper and rosemary. I cut slits iin the top and put garlic cloves in it.
Even though it was an insanely expensive roast, I think I’d do it again. It was that good.
Apparently the butcher dry ages it for several weeks. They also cut the bones off and then tie them on so it roast nicely but is easier to carve.
I never thought I’d rhapsodize over a piece of meat.
2 Likes
I am happy it turned out! It sounds incredible!
I can’t get over your DB rows. Not to discount the rest of your lifting but doing anything one handed with over half your body weight is outstanding. I’m impressed and that don’t happen often.
Thanks. It’s a lift I enjoy. I prefer them over BB rows.
1 Like
Week 5 Day 1
Squat
45-10
135-2x5
165-3
190-2x3
210-2x2 add belt
180-2x3
Swiss bar bench
50-10
102.5-3x4, 6
Reverse hyper
230-30
250-30
270-30
DB pull overs
37-3x13
Just okay today. I’m still recovering from the weekend. I may have ate and drank just a bit too much.
Week 5 Day 2
Pause bench
45-10
95-2x3
105-2
110-4x3
Bench tng
110-6
Squat
45-10
135-2x5
150-4x5
Ring leg raises
5lbs on each foot - 3x10
BB shrugs
145-3x12
Reverse hyper
140-75
We decided to switch up bench and squat today. Wednesday is bench focus. Normally we’d still squat first. I’m not sure it made much of a difference. It was a bit of a slower warm up but I might keep it like this for a bit.
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I have been lurking in your log, and just wanted to stop in quickly and say you are very inspiring, and I really enjoy following!
Thanks! That’s really nice to hear.
Week 5 Day 3
Sumo Deadlift
145-2x5
225-2
235-5x2
DB row
82-3x1/side
This is a video of the last set right side only. They aren’t exactly super strict
SSB box squats
50-5
142.5-4x4
Pause bench
45-10
95-3
115-1
120-3x1
Fall out/push up - 25
Reverse hyper
145-50
My back was super lit up today like I was pulling heavy but I wasn’t actually pulling heavy. I think it may have been the set of 75 on reverse hyper on Wednesday but mid-back seems like an odd place to get hit. Regardless, I had solid energy today.
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Super strict or not, impressive. And didn’t I see that basement in Silence of the Lambs?
When we first bought the house we thought the basement would be a great place to shoot a horror movie. The house is 125 years old with a stone foundation. However, one of the reasons we picked it was the basement; the ceilings are over 7’ which is unusual. It doesn’t allow for a ton of clearance but our rack fits. We also replace the one light bulb with 5 bright ones so it’s not a bad training area.