3/6 Lower
Deads
225x3
275x3
315x3
365x3
400x3
435x2 PR
10x10 face pulls superset with 10x10 leg curls
Heavy-ish leg press 5x3 superset with calf raises 10x3
Cheapy PR, cuz I havent deadlifted enough to set many haha.
3/8 Upper
Paused Bench
225x3
255x3
285x6
315x3
225x9,8,7,6,5 (didnt try to do this, thats just where I was one rep from failure)
superset with weighted chins
BW+50x3x10
Face pulls
10x10
tricep rope pulldowns
6x10
rear delt reverse flies
25s x 4x10
Reset my bench training max again, because the pauses are kicking my ass. I think 355 is my paused PR, so 90% of that = 320. A weight I can touch and go for frickin 7-8… irritating. Anyways, pretty solid day, I’m gonna continue to do 100 upper back movements every day on top of the rest, because I think its a glaring weakness. I want to also do 100 leg curls a day, but I’ll have to ease into that more I think.
3/15 Upper
Paused Bench
210x5
240x4
270x7
300x2
330x2x2
DB Press
100’s x 10
110’s x 7
115’s x 6
120’s x 5
superset with neutral grip pull ups, 10x10
Tricep rope pull downs 25x4
Face Pulls 25x4
3/21 Upper
Paused bench
240x5
270x3
305x4
335x2
355x1
DB bench
120s x 8,8,7
both superset with weighted chins
BW+70x3x8
Face pulls 25x4
Tricep rope pull downs 25x4
3/23 Lower
Squats
225x3
265x3
295x3
325x3
355x3
385x3
Leg Press
470x8
560x6
650x4
700x1
Face Pulls x 100
Leg Curls x 100
It’s nice to come back to Legs and not have lost anything, and down a few pounds of body weight. I’m not 100% sure what to do with leg training from here though, as I want to add conditioning, and I’m positive my hammies can’t handle anything like 2 days/week each heavy lifting and hard conditioning. Probly have to start off with 1 day of each per week.
3/25
Paused Bench
225x3
260x3
295x5 PR
325x2 (lost tightness on the third, just missed)
superset with the same reps and relative weight on seated rows
DB bench
120s x6x3
superset with kroc rows 120x8x3 each
100 tricep ropes
100 facepulls
Real short on time today, fuckin gym changed its hours yet again. Also felt very weak. Second cycle of paused bench so I am gonna go ahead and start noting PRs on that, as embarrassing as they are haha. Tomorrow is either squats or sprints.
3/31 upper
Bench (T&G)
235x3
270x3
305x3
235x10x5
wide neutral grip pull-ups
BW+45x5x5
Face pulls x 100
Tricep ropes x 100
4/4 Squats
255x3
290x3
330x8 PR
185x10x5
Face Pulls x 100
Leg Curls x 100
Back to 5/3/1 and back to squat PRs.
4/5 Upper
SOHP
140x3
160x3
180x6 PR
Incline Bench
185x10x5
superset with pull ups 8x8
Seated DB Press
70s x 8x2
Face pulls x 50
Wanted more on the last two movements but I started feeling shaky and sick. Did not feel strong on OHP, but apparently it’s still a PR. Got some cheapy PR’s coming in that, looks like.
4/9
Deads
300x3
340x3
385x8 PR
Bulgarian split squats
30s x 5e
40s x 5e
50s x 5e
60s x 5e
Leg Curls
20x5
Face pulls
25x6
It looks like I can target a deadlift PR every session for a bit, as I don’t have many set at all. I’d never done the Bulgarians, figured I’d give em a shot today. I think my left leg is lagging quite a bit. Did 150 face pulls to make up for only doin 50 last work out.
4/11
Bench
225x5
255x5
285x10
225x10x3
all superset with pullups of the same weight/reps, except 285 which I could only get for 6 (BW+clothes+55)
Face pulls 25x4 superset with reverse grip tricep cables 25x4
Nice light day, but I would have liked to have a spot on the 285 set and gone for a PR. Might do some hills/tires after lunch settles.
4/12
Squats
235x5
275x5
315x10 PR
185x10x3
Leg Curls 50x2
Face Pulls 50x2
Bout time my 10RM squat passes my bench 10RM (300) haha. I think I’m good for another 5-15 pounds on that, too.
4/13
Finally, finally worked up the ambition to do some conditioning. Hill sprints, and I pick the day after squats haha. But, had I used that as an excuse, another week woulda gone by without any conditioning.
Bout 50 yards, 6 “sprints” (pretty frickin gassed at the top of the last couple)
4/15
SOHP
130x5
150x5
170x9 PR
Superset with T Bar rows, 2 plates x 5, 5, 5, 10
Incline Bench
135x3
185x3
225x3
255x3
285x3
Superset with more rows, 3 plates x 3x6
Skullcrushers
75x6
85x6
95x6
105x6
115x6
125x6
135x6
Superset with Face pulls 10x10
and tricep ropes 25x4
Smoked my chin on the 170 OHP set, or I might have been good for 10-12, but it’s still a PR.
4/15 hill sprints
4/17 hill sprints
4/18 lower
Deads
280x5
320x5
365x5
405x1
445x2 PR
Barbell Bulgarian split squats
45x3e
65x3e
85x3e
105x3e (slight balance issues)
125x3e
145x3e
165x3e
Good mornings
135x8x3
Faces x 100
Leg curls x 100
4/20 Bench
255x5
285x3
320x1
350x1
365x3*
405x1*
335x1x4
Close grip
275x3x5
neutral grip chins
12x6
Tricep cables x 100
Face pulls x 100
*Huge PRs! Just kidding, I forgot to tell my spotter how to spot. He assisted the first rep at 365, which was not needed at all, so I did another, same thing. So I did a 3rd to make him work a bit. Decided fuck it, put on 405 and asked him to tell me how much he was taking off. He said “Its probly about 60/40”. So I guess, my bench max is apparently 245, and this guy curled 160 spotting me. This dude weighed less than 160. I did not bother getting clarification here, cuz it doesnt matter. Anywho, it was my own fault.
Felt like a wasted day, and I haven’t really benched too heavy lately (haven’t gone past 355 since january), dunno what Im gonna do with bench, but I think something is gonna change.
Havent been logging lately cuz its been all boring rehab stuff. Messed up my shoulder pretty good, along with minor injuries to the other shoulder, and one forearm/elbow. I’m unable to do any kind of barbell squat, so I’ve been working on split squats with DBs with some result. (DOMs in the legs, anyways)
Upper body stuff, been focusing on my upper back, and finding a pressing motion thats comfortable. What I settled on is narrowing my grip up a touch, going false grip, and really tucking the shit out of my elbows. Started with floor press doing this, and today worked up to 345x1 on a full ROM bench, which was a great confidence boost, to get a decently heavy weight with a totally different setup, and still have that injury lurking. I will back/front squat as soon as the shoulder allows.
Also, I have another focus in my training, I’m doing the Tough Mudder next weekend. I haven’t ran more than 2 miles in my life, and I was unaware the Tough Mudder is a frickin 10 mile run +obstacles. I’ve really let my conditioning slide, particularly long distance endurance (I do sprints and tire flips and stuff, but I fucking hate steady state cardio, and it shows)
Anywho, I think the bland rehab-only workouts are over, and I can start logging what I do again here (minus the 30 minute warmups)
5/11
Lots of warm-up, shoulder rehab
Deadlifted a bit, worked up to something like 405x3 before my grip went out on the injured forearm/elbow hand.
100 face pulls, 50 leg curls
5/12
Mile run, 30 min of shoulder warm-up, etc
Worked up to a comfortable 300x3 on bench, and 15-20 sets of T-Bar rows
The shoulder really doesnt like any kinda of reps, but I dont think its a great idea to just do singles all the time while rehabbing an injury. Ill have to do some more research.
Shoulder seems to be good enough for everything, my vacation is over, and my weight is down to where it needs to be. Time to figure out where my lifts are and get cracking.
6/20 Bench
225x5
255x5
285x5
315x3
265x5
bunch of chin ups
Felt strong on the first few sets, but started feeling weak and wobbly when I racked 315. 265 after that felt heavier than it has in a long, long time, and I felt like it’d be a waste of time to do anything else. I think more strength is there once I get back into the swing here. Gonna set my bench training max at 325 (Going into 5/3/1 again next week)