Today
Squat-
135lbx3
185/225/265/295lbx1
265lb, 6/6/6/6/7
295lb felt easy.
The volume sets felt a lot more difficult than I thought it would be.
Superset of pull-up/RFESS/hanging leg raise
x5 on pull-up/RFESS/x4 on leg raise
+10lb, 5x5 on pull-up/+20lb, 5x5 on RFESS, 5x4 on leg raise (90 sec rest)
The pull-ups felt easy until the last set. Rest ok…ish
Deficit RDL-
135lb, 3x8
Trying this out. Stood on a 45lb plate. Gonna try standing on two plates next time.
Today
OHP-
45lb, 10/5/5
95lbx5
115lbx2
135lbx1
Push-press-
155lbx1
BB row-
45lb, 10/5/5
95/135lbx5
155lbx3
185/205lbx1
Superset of push-press and BB row-
135lb, 5x7 on push-press
175lb, 5x5 on BB row
Cleans felt great today. Push-press felt good, but clearly impacted my legs. Trying to get better form with rows.
Superset of cable row and dip-
x5 on dip and 60lbx10 on cable row
+15lb, 5x5 on dip and 5x10 on cable row
Dip felt pretty easy.
Today
Squat-
135lbx3
185/225/265/295lbx1
225lb, 3x8 (one minute rest, fast tempo)
Did x3 pull-ups between each set of squat. I think it comes to ~12 total sets? So 36 pull-ups.
Got to the gym late and didn’t want to stay any longer than absolutely necessary, so did what amounts to a short conditioning session.
Today
Bench-
45lb, 10/5/5
95lbx3
115lbx1
DB row-
75lbx5
Superset of bench and DB row-
135/155lbx1, 125lb, 10/10/5 on bench
95lb, 5x5 on row
I’ve been wondering about this for a while now. Why do I try to take deliberate/solid reps with every major movement I do EXCEPT the bench? My bench is pretty much me trying to rush through the reps as fast as I can. Maybe that’s why I suck at it.
So I did every rep with some pause at both the top and bottom. Also deliberately tried to brace my body better.
Did something similar to the DB row. Slowed down everything except the actual pull.
Superset of TRX row/DB OHP/lying leg raise-
5x8 on everything. Used 35lb DBs
I basically did back breakfalls to get down. God I suck at these now, lol. Granted, didn’t actually bother with the arms but a lot more impact went on my upper back than it ever should have. It was fun, It’s been a year since I’ve stopped judo and I’m finally starting to miss it.
Complex (BB row/front squat/OHP/back squat/RDL)
45lb, 3x8
Did the entire thing without letting the bar leave my body. Took short breathers during the back squats. Didn’t start to feel winded until the third set.
I’m thinking that something like this is a fun way to do conditioning. Just keep doing cycling through movements for a set amount of time. Rest by placing the bar on my back. I’m worried about doing too many repetitive motion though, particularly for the press.
Today
Squat-
135lbx3
185/225/265lbx1
285lb, 7x2 (one minute rest)
I didn’t have my customary coffee and snack an hour before lifting, so I didn’t feel as alert. This felt good though, so hooray.
Superset of pull-up/RFESS/hanging leg raise-
x5 on pull-up/x6 on RFESS/x4 on leg raise
+10lb, 5x5 on pull-up/5x6 on RFESS/5x4 on leg raise
Deadlift-
135lbx3
225lb, 5x2 (30 second rest)
Today
Complex (BB row/Front squat/OHP/Back squat/BTN Press/RDL)
45lb, 3 sets of 10/5/5/5/5/10 reps
Never stopped. Grip started to feel fatigued by the third set but not much besides that.
I typically do short warm-up complexes for my OHP days cause I do so many things anyhow. Thought that it would be neat to do them like this. It felt great and thoroughly warmed up.
OHP-
95lbx3
115/135lbx1
DB row-
75lbx5
95lbx3
Superset of OHP and DB row-
115lb, 6/6/6/7 for OHP
105lb, 4x4 for DB row
Superset of DB bench/dragon flag negatives/DB row/DB snatch
50lb, 3x10/3x5/75lb, 3x10/50lb, 3x3
The negatives felt difficult to control, and my lower back is clearly not strong enough to maintain a straight line.
Today
Clean-
95lbx2
115/135lbx1
145lb, 5x3 (one minute rest)
Felt pretty good.
Front squat-
135/165/185/205/225lbx1
195lb, 5x3 (one minute rest)
Also felt good. Chose 3 reps cause I can do that confidently and my back doesn’t start to feel fatigued yet.
Superset of chin-up/dip/single leg deadlift
8x6 on chin-up/dip, 8x2 on deadlift
Took 30 second rests on the seventh and eighth set. Felt much better than last week; didn’t fail any reps on the chin-ups whereas I failed the last rep of chin-up on set 6-8 last week.
Deadlift-
135lbx1
225lb, 3x3 (30 second rest)
Ugh. Today sucked.
Squat-
135lbx3
185/225/265/295lbx1
265lb, 6/6/6/6/7
First set felt fine; easily could have done another two reps. I then fuck it all up with my second set. I went really fast and loose for some reason; dropping really really fast and then just bouncing out and shit. The set went fine but it apparently sapped a great deal of energy, cause the next two sets felt quite tiring.
Superset of pull-up/reverse lunge/ hanging leg raise
x5 on pull-up/reverse lunge, x4 on leg raise
+10lb, x5, +15lb, 5/5/5/4 on pull-up, 5x5 on reverse lunge, 5x4 on leg raise
Today
Complex (BB row/Front squat/OHP/Back squat/BTN Press/RDL)
45lb, 2 sets of 10/5/5/5/5/10 reps
OHP-
95lbx3
115lbx2
135lbx1
BB row-
95/135lbx5
155lbx3
185/205lbx1
Superset of OHP and BB row-
135lb, 5x3 on OHP
175lb, 5x5 on BB row
Yay.
Deadlift-
135lbx3
225/275lbx1
315lb, 3x2 (30 second rest)
Superset of cable row and dip-
60lb, 6x10 on cable row
x5, +20lb, 5x5 on dip
Dip felt fine. My shitty left shoulder felt a bit funny on some sets, so definitely something to keep an eye on.
Superset of BB curl and leg raises off a dip bar-
45lb, 3x20 on BB curl
2x5 on leg raises.
Today
Squat-
135lbx3
185/225/265/295lbx1
265lbx10 (AMRAP-1)
235lb, 3x5 (one minute rest and fast tempo)
Ya, I don’t need to actually take rest periods between warm-up sets; it’s a waste of time. This went by fast.
Superset of pull-up/reverse lunge/hanging leg raise-
6/6/6/5/5 on pull-up
5x6 on reverse lunge
5/5/5/4/3 on hanging leg raise
Leg raises killed my pull-up.
RDL-
45lb, 2x10
Yesterday! I forgot to log cause of work!
Bench-
95lbx3
115lbx1
DB row-
75lbx5
Superset of bench and DB row-
135/155lbx1, 135lb, 8/8/9 on bench
95lb, 5x5 on DB row
slowing down the bench makes me learn about muscles that I never knew existed.
Superset of TRX row/DB OHP/lying leg raise-
4x8 on everything. Used 35lb DB for the OHP
BB row-
95lb, 5x10
I want to get more BB rowing in.
Today
Clean-
95lbx2
115/135lbx1
155lb, 9x1 (one minute rest)
Basically dropped the bar on my thighs on the ninth rep. Figured that I no longer had control over the bar and so stopped.
Squat-
135/185/225/265lbx1
295lb, 7x1 (one minute rest)
Not difficult. Had a bit of a grind on the seventh rep and so stopped.
Superset of pull-up/RFESS/hanging leg raise
x5 on pull-up/RFESS, x4 on leg raise
+10lb, 5x5 on pull-up/+20lb, 5x5 on RFESS/5x4 on leg raise (90 sec rest)
The pull-ups are a mystery. The first four sets are easy and then I struggle on the last set. It’s like all the fatigue blows up at the end. Regardless, getting better at doing pull-ups and leg raises together so happy.
RFESS sucked. Hard to balance. I couldn’t do them on Mon/Weds cause I couldn’t find a step with the appropriate height. I may have to just do these elsewhere as well to maintain mobility for them.
Deadlift-
135lbx3
225/275/315/365/315lbx1
365lb surprisingly easy without chalk. Though, to be fair, I didn’t really hold lock-out that long.
My thumbs started peeling again after just three reps of hook-grips… I think the way I’m approaching the deadlift works right now- Just do it every other day with easy weights and hit something that comes close to moderate weight on Friday.
Yesterday
Complex (BB row/Front squat/OHP/Overhead squat/BTN Press/RDL)
45lb, 3 sets of 10/5/5/5/5/10 reps
OHP-
95lbx3
115/135lbx1
DB row-
75lbx5
Superset of OHP/DB row
115lb, 7/7/7/4 on OHP
95lb, 4x7 on DB row
Superset of bench and dragon flag progression movements
45lb, 3x10 on bench
5/10/10 on the dragon flag stuff. Did 5 reps as negatives, the others were effectively leg raises.
Triceps felt burned, so not much.
Yesterday(8/6/17)
Front squat-
135lbx3
165/185/205/225/245lbx1
205lb, 5x3 (one minute rest)
Superset of chin-up/dip/single leg deadlift
8x6, took a minute rest before set 8.
Today (8/7/17)-
Squat-
135lbx3
185/225/265/295lbx1
275lbx7 (AMRAP-1)
235lb, 3x6 (one minute rest)
Superset of pull-up/RFESS/hanging leg raise-
6/6/6/6/5 on pull-up, 8/6/6/6/6 on RFESS, 5x4 on leg raise (one minute rest)
Did what I would normally do on Weds today cause of time. I’ll do what I normally do on Monday on Weds.
Did the squat AMRAP outside of the squat rack, so I consider it an effort PR. I dunno. Today was a very tiring day mentally due to stuff at work, so I’m happy enough with getting this.
Today
Complex (BB row/Front squat/OHP/back squat/BTN Press/RDL)
45lb, 2 sets of 10/5/5/5/5/10 reps
OHP-
95lbx3
115/135lbx1
Push-press-
155lbx1
BB row-
95/135lbx5
155lbx3
185/205lbx1
5 sets of 1 clean/1 clean from hang/2 OHP/5 BB row (I have no idea how to organize this)
135lb for the clean and OHP
175lb for the BB row
The cleans felt pretty easy, but I don’t think form was all that good. Started using a bit of leg after the third set of OHP.
BB row-
135lb, 3x5
Deadlift-
135lbx3
225/275/315lbx1
Did dips between each of those-
x5
+15lb (couldn’t find a 20lb or 25lb anywhere), 5x6
Tried the 315lb with double overhand first and failed miserably. Need a couple more months for that to happen.
Yesterday
Squat-
135lbx3
185/225/265/295lbx1
265lb, 7/7/7/4
My legs felt tired, so this wasn’t fun.
Pull-up/abomination of a side lunge and cossack squat/hanging leg raise-
5/5/4
+10lb, 5x5/5x5/5x4
Yesterday (8/10/17)
Bench-
95lbx3
115/135/155lbx1
135lb, 5x5
DB row-
75lb, 5x5
Superseted the bench and DB row. Didn’t take any dedicated rest in between the sets.
Leg raise/bent over lateral raise/DB OHP-
3x5 as dragon flag negatives, 1x10 as actual leg raise/5lb, 4x10/50lb, 4x5
Push press-
135lbx3
155lb, 5x1 (30 sec rest)
Did this cause it felt like I didn’t do all that much today
Today (8/11/17)
Clean-
95lbx2
115/135lbx1
155lb, 4x2, 1 (one minute rest)
The cleans were ok. My messed up shoulder/twisted back seems to be in the progress of straightening itself out now that I have good chair to sit on and a good bed to sleep on. The pull feels weird on the clean now though.
Squat-
135/185/225/265lbx1
295lb, 3x1 (one minute rest)
Today wasn’t good. Not sure if the clean tired me out or what, but things felt grindy and weak.
Pull-up-
11/8/7
Deadlift-
135lb, 5/3
225lbx3
275lb, 2x2
315lb, 2x1, 3x2
225lb, 5x5
Didn’t feel like I did all that much today, so I just did a bunch of random deadlift stuff with minimal rest.
Yesterday (8/12/17)
OHP-
95lbx3
115lbx2
135lbx1
DB row-
75lbx5
Superset of OHP/DB row-
115lb, 8/8/6/3 on OHP
95lb, 4x7 on DB row
DB bench/BB row/ dragon flag negative-
50lb, 3x5/135lb, 3x10/3x5
Squat-
135/185/225lbx1
275lb, 4x2
Decided to squat cause I felt like I didn’t do much squatting yesterday.
8/14/17-
Front squat-
135lbx3
165/185/205/225/245lbx1
205lb, 5x5
Chin-up/dip/single leg deadlift-
8x6, failed at the fourth rep of the eighth set of the chinup. Took 20-30 seconds and finished the set.
Deadlift-
135lb, 3/5/5
225/275/315/365lbx1
135lb, 4x5
The 135lb was form practice.
Some solid progress bro