2/27/21
MS
Squat - 3 x 5 x 220 lbs
Elevated Pushups with Swiss Bar 3 x 12
Sumo DL - 3 x 5 x 225
Zercher Carry with 55 lb sandbag
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The elevated pushups don’t really fit in with the max strength days and we’ll see how the shoulder responds to them over time. But initial impressions are that these may be the answer to my riddle for upper body pushing. I hope to be able to just slowly add reps over time and then eventually use a weighted vest to add resistance.
2/28/21
Treadmill 90 minutes
3/2/21
Week 3 Day 1
MS
Squat - 3 x 3 x 250
Inverted Rows 3 × 6 x BW
Elevated Pushups - 3 x 13 x BW
2 Handed KB Swings - 30 with 50 lb KB
Began elevating my feet on a stepper on the inverted rows today.
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3/3/21
Week 3, Day 2
Endurance (Easy Week)
Treadmill 30 minutes, levels 7 and 8 at 3.5 - 3.7 mph.
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3/4/21
Week 3, Day 3
SE
Two Rounds
Elevated Pushups
Goblet Squat - 50 lbs
DB BOR - 35 lbs per
2 Handed KB Swings - 50 lbs
Following this, I did a few ascending sets on a Triceps Push Down Machine that that is actually more of a machine to emulate dips. Wanted to see how it would feel on my shoulder. Wasn’t bad today.
AM Weight 224.8
3/5/21
Week 3 Day 4
Endurance (Easy Week)
Did a short warm up and jog today. Didn’t time myself. Did do something I haven’t done yet though. I’ve mentioned that my neighborhood is quite hilly. Upon completion of my walk to warm up, I ran everything including the largest hill that I had only walked previously.
AM Weight 224.8
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3/6/21
Week 3 Day 5
MS
Squat - 3 x 3 x 255 lbs
Dip Machine - 3 x 3 x 170
Sumo DL - 3 x 3 x 255
Did 22 elevated pushups as a finisher.
Later added a 15 minute walk with the dog.
AM weight 223.8
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3/7/21
Week 3 Day 6
Endurance (Easy Week)
Hiked a small mountain nearby. Did about 2.5 to 2.7 miles. A little over an hour.
AM Weight 223.2
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3/9/21
Week 4 Day 1
MS
Squat 3 x 5 x 205 lbs
Inverted Rows Notch Six 3 x 5
Dip Machine 3 x 5 x 145
Finished with
22 elevated pushups
2 Handed KB Swings 35 x 50 lbs
For the Inverted rows I have began alternating the height of the bar for progression. On lighter weeks I’ll put the J-hooks in the sixth hole going up. The middle week will be the fifth. And the heavier week will be the fourth.
AM Weight 223.8
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3/10/21
Week 4 Day 2
Endurance
Ran two miles at an outdoor park. Half mile loop with one moderate hill.
AM Weight 222.2
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3/11/21
Week 4, Day 3
SE
Three rounds of the following:
Elevated Pushups
Goblet Squats 50 lbs
DB BOR 35 lbs per
Two Handed KB Swings 50 lbs
AM Weight 223.2
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3/12/21
Week 4, Day 4
Endurance
Did 45 minutes on treadmill. 3.5 mph on preset program and level eight.
AM Weight 223.8
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3/13/21
Week 4, Day 5
MS
Squat - 3 x 5 x 205 lbs
Dips Machine - 3 x 5 x 145
Sumo DL - 3 x 5 x 205 (Goofed up here and forgot to add another plate and went lighter than intended)
Weight Assisted Neutral Grip Pull Ups 1 x 8
Elevated Pushups 1 x 25
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3/14/21
Week 4, Day 6
Endurance
AM: Did a short Yoga routine for beginners. First time ever doing yoga.
PM: Hiking with a weighted vest. Five miles with + 10 lbs in about 1:51.
Picked up the vest today. Has a 40 lb capacity. I’ll be able to use it on conditioning and some BW exercises.
3/16/21
Week 5, Day 1
MS
Squat - 3 x 5 x 235 lbs
Dips Machine - 3 x 5 x 160
Inverted Rows (5th notch) 3 x 5
As a finisher:
26 Elevated Pushups
40 Two Handed KB Swings of 50 lbs
60 Band Pull a parts
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3/17/22
Week 5, Day 2
Endurance
Ran 2.5 miles in around 26-27 minutes. Same outdoor trail as before.
AM Weight 221.2
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3/18/21
Week 5, Day 3
SE
Three rounds of the following:
Elevated Pushups
Goblet Squats 50 lbs
DB BOR 35 lbs per
Two Handed KB Swings 50 lbs
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3/19/21
Week 5, Day 4
Took a recovery day today. Just a short yoga session in the AM.
AM Weight 222.0
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3/20/21
Week 5,Day 6
MS
Squat 3 x 5 x 235 lbs
Dips Machine 3 x 5 x 160
Sumo DL 3 x 5 x 245
Finishers:
Elevated Pushups 1 x 30
Band Pull a parts x 35
Two Handed KB Swings 1 x 40 x 50 lbs
AM Weight 220.2
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