Superset-
DB bench- 30/40/50/60/70lbx5, 80lb, 4x6
DB row- 30/40/50/60/70lbx5, 80lb, 2x10, 2x8
RFESS- 9x5
80lb doesn’t feel difficult on the bench, but my left arm continually flares out too much. I waste a lot of energy trying to get it to go up straight. I do a lot better if I can keep my elbows in correctly.
Last Friday-
Superset-
Squat- 95/135/165/195lbx5, 225/255lbx3, 235lb, 5x5
NG pull-up- 7x5, 2x4, 2x3ish
Push-up-11x5
235lb didn’t feel easy. Annoyed that it felt this difficult when 225lb for 8 does not feel hard.
Superset-
Power clean- 95lbx3, 105lb, 3x10
Kneeling ab-wheel roll-out-3x10
Felt better than the 95lb last week. I am not dipping at all to catch this though, so I’m smashing my collarbones. It’s dumb.
Today-
Treadmill jog- 1x1.25 mile, 1.x25 at 8 min mile pace.
I wanted to do 1.5 mile. Couldn’t do it though- this started to feel seriously tiring after the mile. I think it didn’t help that my shoe felt weird.
Alternated between the roll-out and knee raise.
Trying to do the deadlifts as a pure hinge movement with no squatting. Tough to get the form down when I tried this.
Lat pull-down- 105lb, 3x12, 1x7
Short pause at bottom. Third set of 12 got pretty tough.
This didn’t feel hard, but my form is shit and each rep felt weird. I’ll continue doing BB bench for the next week of weeks and see if that improves.
Superset-
BTN press- 45/65lbx5, 75lb, 4x10, 1x7
Toe to bar- 3x5, 2x3
I did a couple overhead squats and thought it would be neat to do them with the 75lb. Did one rep and my right knee felt horrible. Ha. At least the 65lb felt ok.
Superset-
BB row-45lb, 5x15
30 second hold of a one-legged deadlift with each leg.
The pain I caused in the overhead squat yesterday aggravated my right knee. Wasn’t the knee but rather the part of the quad directly over the knee. Either way, my right knee is injured again.
Had no problem getting this through, but it felt tight while I showered.
The squats themselves felt fine. Finally have power and confidence back with this weight.
Superset-
Deadlift- 135lb, 2x3, 225/255/285lbx3, 315/345/375lbx1
Pull-up- 4x5
Push-up-4x10
Alternated between push-up and pull-up
Used hook grip. Did the triples as TnG. Felt awkward and weird. Grip slipped a bit on 285lb. The singles felt easy. Stopped at 375lb to allow my body to get used to deadlift again, but pretty sure I could have gone upwards of 425-435lb if I wanted to.
Superset-
Deadlift- 135lb, 2x3, 225/255/285/315lbx3, 345/375/405lbx1
Kneeling ab-wheel-4x10
Push-up-5x12
Alternated between ab-wheel and push-up
Speed and power felt much better than last time. Grip felt fine since I didn’t do any pull-ups. 405lb felt shockingly slow and quite achy. Ab-wheels felt pretty miserable in my upper body, which hasn’t happened recently.
Superset-
Trap bar deadlift- 135/225lbx5, 285lb, 5x5
Kneeling ab-wheel-3x10
Push-up-4x12
Alternated between ab-wheel and push-up
Lat pull-down (90 second rest)-
120lb, 2x10, 1x7
90lb, 4x10 (short pause at bottom)
Felt very sore, presumably due to the ab-wheel and whatever it did to my upper body.
Yesterday-
Treadmill jog- 3x.5 miles, 1x.25 miles at 8 min mile pace.
Felt ok.
Today-
OHP-45lb, 2x5, 65/85/95/105lbx5, 115lb, 1x8, 1x7, 1x3, 1x7
Chin-up- 2x7, 1x6, 2x5
Toe to bar- 1x7
Hanging knee raise- 1x12
Various lunges- 3x20
Alternated between the chin-up and the ab/leg stuff.
Chin-ups tired my upper back out, leading to the horrible set of 3. Took 90 second rests after that and recovered enough. Push-pressed the last rep.
T-bar row- 50lb, 1x15, 1x10, 2x7, 1x10
Upper back was a lot more fatigued than I thought it would be from the chin-ups.
Yesterday-
Treadmill jog- 2x.5 miles, 3x.25 miles at 8 min mile pace.
Did this ~3 hours after lunch. Stomach felt a bit uncomfortable and I got side-stiches starting from the second set.
This seems ridiculous. 3 hours should be plenty of time.
Today-
Superset-
BB bench- 45/95/115/135lbx5, 155lb, 2x8, 1x7, 1x5
DB row-35lbx12, 45lb, 1x12, 2x15
Modified single-leg squat- 1x10
RFESS- 3x10
Alternated between the row and the leg stuff.
Took 90 second rests on the straight sets. BB bench feels more comfortable with heavier weights now.
Superset-
Deadlift- 135lbx5, 225/255/285/315/345/375lbx3, 405lbx1, 225lbx5, 235lbx5, 245lb, 3x5
Hanging leg raise- 3x10
Kneeling ab-wheel-3x10
Push-up-7x13
Alternated between the ab stuff and push-up.
TnG and hook-grip. 375lbx3 TnG is a PR. I’ve done sets of 6-7 (I think) before, but I took so much time resetting between each rep that they might has well have been singles with very short rest. This is more impressive imo. These didn’t feel easy.
405lb felt really slow, but no muscle strain sensation like the last two times. Getting used to deadlifting heavy again.
Couldn’t use the trap bar. I wanted to avoid using hook-grip so I went light and ramped to see how grip felt. First set of 245lb felt a bit iffy. Hook-grip on the third set. My thumb STILL feels achy. I think 245lbx5 is a PR for double overhand deadlifting.
I really need to learn how to use straps.
Clean-grip reverse lunge- 55lb, 5x10
These feel very tough on my quads and the hips. I should have done these much sooner. Unweighted version is not as beneficial.
Lat pull-down (90 second rest)-
105lb, 5x10 (short pause at bottom)