Yeah I had planned to do the last thing you wrote, decreasing RIR as the sets go on. Based on percentages and what I did before, I assumed 6 reps should be 2RIR and then went for 6, but it felt more like 1 or 0 RIR, then I just cranked the music and grinded out the last reps on the next 2 sets. My legs are already sore from this morning
9/4/24
Warm up:
5min on elliptical climber type machine
Deadlift:
250x3
290x3
325x3
SOHP:
110x3
125x3
145x3
45° Back raise:
150x10
Tricep extension machine:
135x8
135x7
DB curls, seated, alternating:
40x7
Leg extension:
150x8
Got to the gym late had to prep some stuff for my kids birthday
3 Likes
9/6/24
Warm up:
Jumping jacks x25
BW Squats x25
Band face pulls X12
Push ups x10
X3
Med ball throws and slams:
20x12
Bench:
180x6x3
SSB squat:
195x3x5 hit the bottom then pause for 2 count a couple inches above parallel
Chest supported row machine:
160x10
220x5
Seated hamstring curl:
110x10
185x4
Ran out of time again, trying to work out around kids schedules. Might do some isolation stuff or cardio at home tomorrow. I saw the pause squat thing on a YouTube video that seemed to describe what I’m experiencing from squatting, namely too much back getting involved, and knee tendon pain. This is supposed to help ingrain good position on the ascent.
3 Likes
9/7/24
Warm up:
Jumping jacks x25
KB swings x25
Mt climbers/squats/Cossack squats x10
X3
Box jumps:
36"x5
42"X3, 36"X2
Squat:
180x5
205x3
230x5
Chin ups: wide overhand grip
BWx8
+35x7
+35x8
45° back raises:
160x7
160x6
Seated Smith OHP:
115x5
125x4
Tricep cable push down, single arm:
30x3
20x8
25x7
Bicep preacher curl machine:
115x8
Standing calf raise machine:
275x8
Tried seated OHP in a smith machine, everyone says you can do more weight if you sit down but this just felt awful and was a completely different motion. It was more difficult to get my head out of the way and moved the sticking point higher up than I’m used to. Maybe a good thing to do something different. I tried out the hammerstrength shoulder press too at the end of the workout but it didn’t feel any better, I felt like I couldn’t get a strong position under it, the handles were too far out in front of me and the seat back doesn’t move forward.
3 Likes
9/11/24
Warm up:
Jumping jacks x25
KB swings x25
Side plank thrust x15
Push ups x10
Band pull apart x10
X3
Overhead medicine ball throw:
20x5x2
Bench:
155x5
175x3
195x4
175x7
DB row:
100x7x2
Seated hamstring curl:
180x8
Leg extension:
195x8
Tricep rope pushdown:
60x8
DB curls:
40x7
Standing calf raise machine:
175x9
3 Likes
9/13/24
Warm up:
KB swings x25
Squats/Cossack squats x10
Push ups x10
Pull ups x5
X3
Box jumps:
36"x5x2
Deadlift:
275x5
305x3
340x3
Incline bench:
155x5x2
155x8
Chest supported row machine:
220x6
Tricep extension machine:
140x9
Bicep curl machine 2:
110x5
Standing calf raise machine:
280x7
My stomach was turning inside out when I got to the gym. I’ve been eating random stuff out of my pantry since I need to go grocery shopping, stuff like TVP, farro, oats, chia seeds and orgain protein powder, stuff Im not used to, especially when combined, so it’s not a great digestive experience.
3 Likes
I used to eat TVP regularly. It is not steak.
Did your gut adapt to eating it over time?
No, not really.
Haha, that’s a shame. The TVP will go back to the back of the pantry until I get desperate again.
I just had a procedure on my skin and was informed I cannot return to the gym until Thursday. I was already planning to go on a hiking trip Friday through Sunday so I’m probably not going be in here or the gym for a little while. I was thinking about actually listening to Jim Wendler’s advice… lower the training max, one main lift per day, give great effort into the execution of the main lifts, bring up the assistance lifts. I’m going to try this on a 4 day split over 9 days when I get back.
1 Like
You just described the program I’m doing, though it is percentage-based on 1RM rather than a training max.
Backpacked 18 miles with 5000ft of elevation gain and camped out a couple nights in the Catskills. Nice views and perfect weather though. Probably not going to get back into the gym until Wednesday my legs, ankles, feet, back and traps are sore AF.
2 Likes
Beautiful!
1 Like
Time to blow the dust and cobwebs off this log
9/27/24
No warm up, just did a set 5 BW squats and 5 pull ups before every set of press, including the 3 warm ups:
SOHP:
90x5
105x5
120x5
Chest supported row machine:
100x8
165x6
205x6
Dips: tricep emphasis
BWx5x2
+10x5
+15x5
+20x5
45° Back raises:
BWx8
20x8
30x8
40x8
50x8
Prior I was holding DBs in my hands, now I want to get used to putting the bar on my upper back/neck
Bicep curl machine 2:
70x8
80x8
Standing calf raise machine:
130x10
230x8
That’s it, want to get back into this a little slow. Still have stitches in my skin from a surgery, I’ll be getting those out Tuesday and can go harder.
2 Likes
9/30/24
Warm up:
Jumping jacks x25
KB swings x20
Lunges/Cossack squats/kb squats x10
X3
Box jumps:
36"x5
30"x5
Squat:
150x5
175x5
195x10
DB rows:
95x8x2
Leg extension:
190x8
DB lateral raises:
15x8
20x8
25x6
Tricep rope pushdowns:
60x8
50x8
Preacher curl machine:
110x8
Standing calf raises:
235x8
3 Likes
10/2/24
Warm up:
Push ups x10-15
KB swings x20
TRX inverted rows x15
KB goblet squat x10
X3
Overhead med ball throw:
20x5x2
Bench:
130x5
150x5
165x9
150x5x2
Chin ups: wide overhand grip
+25x6
+25x8
GHR:
BWx8
+10x7
Tricep extension machine:
100x10
130x8x2
DB curls:
25x8
35x7
Standing calf raise machine:
240x8
3 Likes
10/5/24
Warm up:
Mountain climbers x10
KB swings x20
Cossack Squats x10
Pull ups x5
X3
Box jumps:
30"x5
36"x5
Deadlift:
215x5
250x5
280x5
SSB paused squat:
175x3x5
Chest supported row machine:
205x8
DB incline bench:
65’s x8x2
Tricep push downs, cable single arm:
27.5x7
Standing calf raise machine:
250x8
Bicep curl machine 2:
90x8
110x5
3 Likes
10/7/24
Warm up:
5 min on stair climber
Overhead med ball throws:
20x5x2
SOHP:
90x5
100x5
115x8
115x6
Pull ups:
+30x6 wide grip
+30x7 “”
Dips:
+30x7
+30x8
45° Back raises:
60x8
Abdominal machine:
130x8x2
Bicep preacher curl machine:
115x8
Standing calf raise machine:
250x8
Chest supported machine kelso shrug:
220x7
I’ve been doing some 10min EMOM circuits at home, 5 squat or lunge, 5 push, 5 hinge, 5 pulls. Did one this morning so I just did a short warm up today
3 Likes
10/9/24
Warm up:
Jumping jacks x25
KB swings x20
Squats x10
Mountain climbers x10
X3
Box jumps:
30"x5
36"x5
Squat:
160x5
185x3
205x8
185x8
Chest supported machine, kelso shrug:
225x7
225x6
DB bench:
60’sx8
75’sx6
Leg extension:
195x8
Tricep rope pushdown:
65x7
Bicep curl machine 2:
90x8
110x5
Standing calf raises:
255x8
3 Likes
Warm up:
Jumping jacks x25
KB swings x20
Push ups x10
Pull ups x5
X3
Overhead med ball throws:
20x5x2
Bench:
140x5
160x3
180x7
165x10
DB row:
95x8x2
DB lateral raise:
25x8
GHR:
+10x6 weight behind the head
Tricep extension machine:
135x8
Seated alternating DB curls:
35x10
Standing calf raise machine:
255x10
3 Likes