OK, here’s the past week. Been a while since I posted.
Monday 10-7
DIPS
1, 3, 5xBW
1, 3, 5x+45
1, 3x+90
9, 6, 3x+110
OA DB FP
R/LxWeight
12/12x70
Dropset:
R: 20x50, 5x35
L: 22x50, 7x35
BB BP
15x135
10x155
4x185
10x135
TRIS
30x90
Tuesday 10-8
PULLUP
3xBW
3x+25
3x+45
17, 7, 4, 2xBW
PULLDOWN
10x100
10x120
10x140
OA DB ROW
Maybe four total sets, repped out with 90lbs and 70lbs.
Next week will be light for DIPS and PULLUPS.
Wednesday 10-9
DB OHP
8, 3, 8x40s
8,3x60s
1x80s
5, 2x90s
3x85s
OA DB OHP
R/LxWeight
12/12x60
7/8x60
11/12x50
8/8x50
Dropset:
R: ~10x40, ~4x30
L: ~13x40, ~6x30
TRI SKULLCRUSHER / CLOSE GRIP BENCH
(skullcrusher reps / bench reps)
16/8x25 lbs per side
7/8x35 lbs per side
Friday 10-11
RUN
1 mi in 8:47
Not bad.
Saturday 10-12
DEAD
3x405
3x425
3x445
Nowhere near as much heavy work volume as I got last time.
GM
10x95
10x135
10x145
10x155
10x165
15x95
ABS
10x130
10x170
10x190
Notes over week of 10-7:
Next week, go for higher reps on DIP and PULLUP. I could feel on PULLUP day that my shoulders were brittle from doing DIP.
Next week, consider GMs after squats instead of leg press.
Next week, do more “forgotten-muscle” assistance work instead of cardio, and put it on Thursday instead of Friday. Nonetheless I am glad I could cover a mile in under 9 minutes without stopping.
Monday 10-14
DIP
BW
25, 10, 5x+45
OA DB FP
(don’t remember)
Tuesday 10-15
PULLUPS
19, 7, 4, (30)
5, 5, (40)
4, 3, 3 (50) xBW
OA DB ROW
R/LxWeight
10/10x90
10/10x100
6/6x110
Dropset:
~20x80
~10x60
~5x40
Wednesday 10-16
DB OHP
8, 3x40s
3, 3, 3x70s
1x80s
6, 3, 1x90s
OA DB OHP
R/LxWeight
6/6x70
7/7x60
8/8x50
12/14x40
BTN OHP
~16x40
~12x50
~8x60
Saturday 10-19
SQUAT
bar
8x135
3x185
1x225
16x255
GMs
10x135
10x145
10x155
10x165
10x135
ABS
12x150
12x170
12x190
12x210
HAM CURL
12x65
12x80
**
Finally, I hit a squat set where I didn’t get all 20. Looking forward to 20x255 coming up here. Focused on posterior, even though this was technically the ‘leg’ lower body day. Whatever.
Monday 10-21
DIP
30, 12, 7, 1x+45
BB BENCH
10x135
8x155
5x185
16x135
OA DB FP
60s, 50s, 40s, then dropset
TRI PUSHDOWN
did em
Tuesday 10-22
PULLUP
20, 10, 5xBW
Assistance: all sets 6-12 reps
ROW
90
90
Dropset: 90, 45
DB ROW
75
85
95
Dropset: 85, 65, 40
REAR DELT RAISE
(dead)
DB OHP
6, 1, 1x90s
OA DB OHP
6/6x60
DB RAISES
got a pump
SKULLCRUSHERS
got a pump
Horrible, horrible work capacity today. I came in under fed and under rested with a twinge around my left rear delt. I was lucky to max out with what I got last week.
Saturday.
DEAD
3x405
2x455
1x405
3x315
POWER CLEAN
5x135
5x155
5x185
5x205
GMs
10x135
ABS
10x130
10x150
10x170
10x190
10x210
6x230
10x170
**
I hit a plateau on Deads.
First, congrats. 455’s a good number.
Second, finally. Plateaus mean I can freshen up my routine.
Third, in order of priority, do this.
- Buy shin / thigh protection.
- Pull fast and more often. e.g. lighter deads, power cleans.
- Pull safe. e.g. abs and GMs.
Monday.
DIPS
1, 3, 5, 10xBW
3x+45
1, 3x+90
11x+110
3x+120
4x+110
DB OA FP
R/LxWeight
10/11x70
7/7x70
11/11x60
6/6x60
DECLINE BENCH MACHINE
reps
**
Good day. Grateful.
Tuesday.
PULLUPS
5x+45
3x+50
3x+55
2x+60
6x+25
6xBW
VERTICAL ROW MACHINE
10x1pps
8x2pps
6x2pps
Dropset:
2pps
1pps
POWER CLEAN
5x135
5x155
5x185
3x205
5x185
**
I tried to do DB rows, but they were just a total snooze. I wanted something higher-power. Glad I did cleans instead.
Pull-ups were pretty good for coming back to heavy work. I read the article from Lee Boyce about how weighted pull-ups are a wasted effort, and I don’t really agree. Weighted pull-ups have given me a ton more power, height, and rep capacity on BW pull-ups that I wouldn’t have otherwise.
Wednesday.
DB OHP
4x90s
1, 1x90s
DB OA OHP
R/LxWeight
6/6x70s
Then called it. Felt tired. Shouldn’t have gone heavy either.
Thursday.
DB OHP
12x70s
6x70s
9x60s
6x60s
10x50s
6x50s
BTN OHP
10x60
8x80
10x70
RAISES / SKULLCRUSHERS
reps
**
This is the day that Wednesday should’ve been. Three lifting days in a row is tough, and three heavy lifting days in a row is tough. So I’ll do:
Monday - Tuesday - Thursday - Saturday
For my four-day split from here out.
Otherwise not concerned about DB OHP; just come back for higher reps with 70s next Thurs.
Saturday.
SQUAT
3, 8x135
3x225
20x255
GM
10x95
10x115
10x135
10x155
10x175
10x195
10x205
LEG PRESS MACHINE
10x130
10x230
ABS PULLDOWN
Bout 4-5 sets of 8-12 with some good weight stack on there.
**
Really good day. First prio goes to the muscles around my low back (GMs, abs pulldown). See if I can hit 20x275 before the year closes.
Monday.
DIPS
5, 5xBW
5x+45
3, 1x+90
8, 4, 2x+120
12x+45
OA DB FP
R/LxWeight
6/7x70
**
8x+120 puts me under 10 lbs away from that previous PR of 7x+130. The difference is, I’ve been natty for the past 6+ months now. And I’m not going to injure myself this time.
10x+135 is a PR that gets me excited. A three-plate dip for that many reps sounds pretty attainable. I don’t know if I care to get four plates around my waist just to show that I can handle the weight. I’ve been keeping reps at 8 or above, and pausing each rep, just to limit the weight I use and prevent injury.
Tuesday, back.
PULL-UPS
6, 3x+45
5x+25
5xBW
DB ROW
R/LxWeight
15/15x85
15/15x100
10/10x115
Whatever, just let me go home.
Thursday.
DB OHP
repped out on delts, lazy w logging lately, will recoup it