Tuesday
Deadlift 5x135 2x5x225 5x275 5x295 5x325 345x7,7,7,6,5
Kbell swing 5x25x35
plank 10x1min
Band row 10x20xpurple
Sissy squats x50
Slider hamstring curl 5x25
Wednesday
Barbell row 5x135 5x185 5x225 4x8x235
Plank 6x1min
Push ups 6x25
Band row 6x20xpurple
Strict press 20xbar 10x95 2x5x135 155x5,5,5,4,4
Band ER press 8x10xred
Band row 8x20xpurple
Singles didnāt really get slower as I went so thatās encouraging. Moved over the weekend and where the home gym goes is still up in the air. Garage is a no go because thereās no flat areas but at least I can do ābox jumpsā onto the stairs. I might have 2ish inches of clearance to set up in the basement, will figure things out this weekend.
Thursday
Deadlift 5x135 2x5x225 3x275 3x295 3x325 1x345 1x365 1x385 1x405 6x1x415
Kbell swing 3x25x35
Sideplank 10x45s
Box jump 15x5
Band row 15x20xpurple
1 Like
Woke up to some ab DOMS. Kinda surprised, think it was from tucking my legs during these jumps
I think the jumps are helping me be more explosive on deads and even more importantly, and strangely, I think theyāre helping with my starting position. Maybe Iām relearning athleticism (nah).
Starting to realize the importance of conditioning now that Iām actually pushing myself. Iāve always told myself Iām bad at high rep deads but managed 5x10 today and it wasnāt too bad. Semi long breaks because I felt a little sick after each set of deads. Been eating a couple nanners and over half a pound of blueberries post workout. Apparently all the antioxidants will kill my gains so maybe the extra effort is all for not.
Friday
Deadlift 5x135 2x5x225 5x275 5x295 5x10x325
plank 9x1min
Box jump 9x5
Band row 9x20xpurple
Farmer walk 100ftx138 3x200ftx138
2 Likes
Sunday
Strict press 20xbar 2x10x95 135x10,9,9,9,8
Box jumps 8x5
Sissy squat 8x25
Band ER press 8x10xred
Band row 8x20xpurple
Lunges 5x12x135
Plank 5x1min
Band ER 5x15xred
Farmer walk 138x100ft, 200ft, ~160ft, 100ft
Push up 4x25
Bar row 5x135 5x185 5x205 5x225 5x5x235
Band row 9x20xpurple
Good workout, kinda long but got a lot done
Monday
Deadlift 5x135 2x5x225 3x275 3x295 3x325 3x345 3x365 3x385 2x3x405 2x2x405
Box jump 12x5
Side plank 10x45s
Band row 12x20xpurple
2 days with no deadlifts, feels weird. Crazy how the fatigue works on these heavier weights, itās like my body shuts down and refuses to get in a tight starting position. By far the most reps of 405 Iāve done in a day.
@T3hPwnisher have a question for you, does training with an anxle instead of a barbell translate over better for competition in general? Regardless of weight moved, I feel like the awkwardness has to count for something.
Keep in mind, I havenāt trained with a barbell since like 2014. I find maintaining familiarity with the implement to be very beneficial. An axle in a competition never feels alien to me.
1 Like
Didnāt realize it had been that long, tempting to make the switch as I change up training
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Tuesday
Deadlift 5x135 2x5x225 5x275 5x295 5x325 3x5x345
plank 6x1min
Box jump 6x5
Band row 6x20xpurple
Sissy squats x100
Slider hamstring curl 5x25
Bar was feeling pretty heavy today
1 Like
Wednesday
Barbell row 5x135 5x185 5x225 5x235 4x5x245
Plank 7x1min
Push ups 7x25
Band row 7x20xpurple
Strict press 20xbar 10x95 5x135 155x5,5,4,4,3
Sissy squat 6x25
Band ER 6x15xred
Band ER press 6x10xred
That is some strongass rowing mate. Quality
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There is a fair amount of cheating going on but they have been feeling stronger and smoother the past couple weeks. I think trying to cheat but keeping good cheat form (wrap your head around that one) is helping with deadlift technique. Main focus is maintaining thoracic extension with a mostly downward chest angle and not cheating to where it looks more like a high pull or upright row.
2 Likes
Thursday
Deadlift 5x135 2x5x225 3x275 3x295 1x325 1x365 1x385 1x405 1x415 1x435
Box jump 10x5
Side plank 7x45s
Band row 9x25xpurple
Found some 2.5s when I was moving, only 1 fits on the bar so good thing I bought some bands. 10lbs under PR set back in Dec 2018. Uneven ground with no metal nor ammonia so I think Iām ready for a PR when gyms open (if they open, Iām in MI). Pretty quick improvement from only managing 385 when I tested my 1rm earlier this year
Tried out some figure 8 straps today. Not sure how I feel about them, I do like being able to fully grip the bar compared to lassos where you have a piece of strap in your palm
Edit: I think you can hear me popping and cracking again on the way up, must be getting old
1 Like
Saturday
Deadlift 2x5x135 3x5x225 5x275 5x295 5x325 5x345 365x5,5,5,4,4,3
Pull up 9x5
plank 9x1min
Front squat 5xbar 5x95 5x135 5x155 7x5x185
Band ER 10x15xred
Sissy squat 4x20
Need to clean the cable part then I can get some variety going.
Nice home set up. How much weight you got ?
390lbs, have an old IG post of everything I bought. Great deal at the time from a family that was moving. Just need to get my 95lb 12in log from one of my gyms and the real fun begins. That may be a few weeks away though
Great. Any ideas how long the gym lock out will last there. They are talking about maybe September here.
No idea, my state is one of the worst for deaths but Iām on the opposite side of where itās bad at. If they ever go county by county weāll be open soon after.
Someone I met at my serious gym messaged me on IG and said theyāve been open. A cop stopped by the other day and said it was okay. Maybe cops just arenāt enforcing the guidelines because Iām pretty sure gyms are indefinitely closed. I may or may not check it out tomorrowā¦
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