Squat
45
45
135
225
275
315x1/1/1
Bench
135
135
205x5/5/5
Dead
135
225
315
365
405x1/1
Shoulder raises and triceps extensions
Squats were a no due to hip pain.
Bench
45
135
135
185
215x5/5/5
185x15 pr
Dead
45
135
225
315
365
415x1
365x1
Forgot to log this from a few days ago
Low block pull, beltless
45
135
225
315
365x5/5/5
This seems like a glaring weakness I should focus on. I don’t think my pull from 3in off the ground is supposed to be almost 100 lbs LESS than my conventional max.
Military press
45
95
115x9
95x10
*Superset:
Chest supported row
2plx17
2plx10
I actually thew up after this. Rough day prior to the gym. Oh well, it happens
Bench
45
135
185
225x5/5/5
190x10/10/4 last set long pauses
Shoulder raises, Hammer curls, and cable extensions
Squat rehab
Barx10/10/10
Low block pulls
135
225
315
375x5/5
Tried with a belt
375x3, couldn’t find the groove
SLDL
225
285x8/8/8
Deficit dead, beltless
315
365x1 PR
365x1
Chest supported rows
Shrugs
Wasn’t expecting a PR on Deficit deads today, much less following 6 work sets of block pulls and stifflegs. It flew up. Definitely had at least 385 in me today, if not 405.
Squat
45x8/8
135x many sets of 3-5
65lbsx10/10
Adductors and abductors
Stretching
Pause bench
45
135
135
185
185
225
245
265x1 decent speed, had at least 10 more lbs in me.
195x10/10/10
Incline press
45
175x6, double drop set
Cg press
45
175x8, double drop set
Db front raises
30sx8, triple drop set
Hammer curl
45x10, triple drop set
Cable extensions
150x12, triple drop set
Side raises
30sx15, double drop set
Low block pull
45
135
225
315
365
385x5/3
SLDL
225
295x8/5
Deficit dead
315
355
375x1 PR
Barbell row
205x12 pr
185x13
Chest supported row
2pl+15x13
2plx5
1+25x4
Rope pull-thru
100x15
110x15
120x15
Back extensions
Squat rehab
95lb for sets if 10
Overhead squats with the bar for 10s
Adductors/abductors
Bench
45
135
185
185
230
250x1 felt slow so didn’t go up to another single
200x10/10
Incline
180x11 PR
160x?
140x?
Cg press
180x8
160x?
140x?
Db raises
Hammer curls
Overhead extensions
Side raises
Had to take a few days off due to getting t-boned in my car at work.
Anyway
Low block pulls
135
225
325
375
395x3 felt super slow below the knee, then lightning fast at the top. Maybe a form issue
325x7 default PR
SLDL
225
305x8
Deficit dead
325
365
385x1 PR
Barbell row
215x10
215x5
Chest supported row
2pl+25x12
2plx10
More squat rehab
Up to 185x2 with highbar. Both reps had some pain though. 135x5 was pretty pain free
Overhead squats, front squats, pause squats
Abductors
Pause bench
45
45
135
135
185
185
235x1
205x10
205x8
Squat rehab
Managed a 205x1 with discomfort but no pain
Incline
185x6
185x6
Shoulder and arm work after this
Felt like starting with something explosive for a change to wake me up.
Power cleans
45
95
135
165x1 default PR
175x1 default PR
Form is terrible I’m sure. PR’s only because I never do them.
Light deads
275x12
My lungs gave out before anything else. Something to work on. Want to get this up around 315x10-12
Db row
90sx3x8 easy, but again: conditioning sucks
Goodmorning
175x3x5
Shrugs
315
365
385x8 PR
Chins
Bwx5
+10x5
+25x5
Leg curls
90x3x6
Bench
45
135
165
185
185
215x4x5
225x2x3
Seated Barbell press and Barbell curls
High bar squats
45
45
135x5
135x4x8
Deadlift
135
275x5
275x5
315x3
365x2
405x2
345x6
345x6
345x6
Db rows
100x8/8/8
Leg curls
90x8/8/8
Back extensions
Chest supported rows
45
90x12/12/12
90+25x8/8/8
Cg bench
135x5
135x10/10
175x12/10/8/8
Front squats
(Hip rehab)
45x5
95x5/5/10/2 all slow and controlled
Lots of stretching, then finally a pain free 95x5 at about half speed
Long day stuck behind the wheel. Went in to deadlift, was still warming up with block pulls then pulled something in my low back. Same spot as before.
I believe all these injuries are somehow related, though I’m not sure exactly how (or how to fix it).
Bench
45
45
135
185x3
185x3
185x3
215x5
215x5
225x3
225x3
225x3
225x3
Highbar squat
45
45
135
185x2 paused
185x3 paused
185x6
First workout back after the lumbar injury. Bench felt great, squats were OK. Low back didn’t bother me, just the same old hip difficulty. Not so much pain, just pressure and the feeling of the brakes being held down on the way up.
Tried sumo deads for the first time in my life
135
225x12/12/12/12
275x5 far short of failure. Still needs form/mobility work
Conventional
225x8
275x12
Lowback handled this very well. I will build up with a high volume of reps from here.