Week 2 Day 3
Squat
10X45
5X85
5X115
5X135
5X146
5X165
9X190
Joker Sets
3X205
3X225
3X245
3X265
3X275
Pause Squats
3X8 at 165#
Back Raises
4X15 with 25# plate
Hanging Leg Raises
4X10
10 minute incline walk
Been working on getting into the hole quicker on my squats and today it finally started to feel like it use to when my squat was at its best.
That sounds like a solid plan. Thanks as always @MarkKO
No worries. Happy to help.
Week 2 Day 4
CGBP
10X45
5X50
5X60
5X75
5X80
5X95
AMRAP at 105
15 reps, don’t know why
Joker Sets
3X115
3X125
3X135
3X145
3X155
Pull-ups after every set 3X12 36 reps varied grip
BBB Press
5X10 at 65#
Pull-ups after every set 3X5 15 reps neutral grip
Lateral Raises/Rope Tricep Extensions
4X10 10# DB
4X20 45#
Rope Bicep Curls/Cable Crunches\Roman Chair Leg Raises
4X15 45#
4X20 70#
4X10
16 minute incline walk
Job ended up pushing til tomorrow so got in another good workout. That finishes week 2 so a day or 2 of “rest” at work will fit nicely.
Week 3 Day 1
Deadlift
5X115
5X145
5X170
5X215
3X245
1X275
Joker Sets
1X285
1X300
1X315
Pulled 300 double overhand which is the heaviest I’ve done with my hand issues. 315 mixed grip conventional.
Ascending BBB Front Squat
10X115
10X125
10X130
10X135
10X140
Rushing a bit to get through these bc only had one hour total to get everything in. They were still strong, but oxygen was running low at the end.
10 minute incline walk.
Workout partner/roommate convinced me to go to the gym before work. We’ll see how that works out after this 14 hour shift. But the workout itself felt great. The pace definitely lends itself to an increased work capacity in the future hopefully, versus burnout/exhaustion.
A couple of highlights from the last couple days
Those look pretty decent. On DL, maybe try keeping your head a bit more neutral at the start and only push it back close to lockout (cranking it back early probably isn’t too good for it).
Week 3 Day 2
Bench Press
10X45
5X55
5X70
5X80
5X105
3X120
AMRAP at 135 10 reps
No jokers today so went ahead and semi-pushed last set.
BBB Bench Press (ascending)
10X75
10X80
10X85
10X90
10X95
Tricep Rope Extensions/Rear Delt Raises
4X20 at 40#
4X10 15# DB
Rope Bicep Curls/Hanging Leg Raises
4X15 at 40#
4X12
10 minute incline walk
Did all of this without eating breakfast, not sure about doing that again or at least very often. This workout never really felt good, a bit too run down. Having to schedule workouts by what’s going on at work as it varies day to day. Today is easy so workout. Tomorrow sucks so no workout.
Nutrition note, staying at 2400 calories/ day plus or minus 100 for 2 weeks now. Protein is at 1g/lb body weight. Fat at less than 50 grams per day. 80 percent of carbs peri and post workout.
Been a rough few days at work so haven’t been able to get to the gym, but my job is pretty physically demanding. My diet has stayed on course with only 1 day where it went about 600 calories over. Hopefully tonight will work out to get into the gym again. Probably do 2 days of Wendler (Squat/CGBP) and BBB, stay away from joker sets, and get the hell out.
Week 3 Day 3
Squat
5X165
5X185
5X215
2X255
2X275
Missed 315 halfway up
Going to full body 3 day 5/3/1 to try and find a way to work this schedule and workout
Bench
8X115
8X135
8X155
Military Press
10X75
10X85
8X95
Leg Press
4X10 heavy
Good Mornings
4X15
Did multiple sets of 4 wide grip pull-ups throughout the workout but lost count, probably 10 sets or more
New Olympic lifting shoes, new knee sleeves, new wrist straps for Christmas so I tried them all out, lol. Shoes felt so much better than even chucks. Knee sleeves are 7mm and feel thick and stiff as hell, but in a good way.
Week 3 Day 4
CGBP
5X45
5X65
5X75
5X95
3X105
AMRAP at 115
15 reps
Bench
3X10 at 115
Military Press
10X65
10X75
10X85
Squatted all 3 press weights for 5 reps
Pause Squats
8X135
8X165
8X185
DB Flys/Tricep rope extensions
3X10 at 20
3X20 at 45
Reverse Flys/Machine rope curls
3X15 at 15
3X10 at 45
DB Pullover/Narrow neutral grip DB bench
3X10 at 30
3X10 at 30
All finished in an hour. Trying to get it in and still get back to the hotel for 6-7 hours sleep. Minimal breaks everywhere, lots of burning, fatigued muscles. Don’t know how this will play long term for strength gains, but it’s what I have to work with for now.
Once you adjust your strength will probably shoot up. I’ve found it’s more a matter of getting used to taking shorter breaks than anything. It sucks at first and then gets a bunch easier.
Week 4 Day 1
Deadlift
5X135
5X155
5X185
3X225
3X245
3X275
Pulled all conventional double OH
Jokers
1X295
1X315
Had 1 lift left at this point I knew so I jumped the weight a bit.
1X365
All jokers pulled with mixed grip. 365 was smooth if not fast. I wish I had videoed it because it felt like my back may have rounded a bit.
Bench Press
10X45
10X95
10X125
10X145
These were hard. My job demand a lot of pushing so these felt heavy.
Did some pull-ups between sets, but my shoulders shut that down pretty quick.
Squat
10X45
10X155
8X185
8X205
Haven’t really tried to do big reps of squats in a while…I don’t like them at all. I’ll proba stick with these weights until I can do 3 sets of 10.
This took an hour even. Joker sets have to go if I’m going to get everything done in an hour fifteen. I knew that but wanted to pick up something actually heavy (for me).
Good Morning
4X10 at 65#
Neutral grip pull-ups between sets.
Total time 1:22
You may well find this accelerates your progress. Especially with DL heavy singles tend not to do much to build strength, although they are very good for taking a chunk out of your recovery capacity.
Week 4 Day 2
Bench
10X45
5X65
5X85
5X95
3X115
3X125
4X145
Nothing crazy here, arms are sore from work so not trying to do too much. Did some band tricep extensions between sets for a pump.
Incline DB Bench/pull-ups
10X35
10X45
10X55
5 pull-ups between sets
Rope Tricep Extensions/DB Flys
3X15 at 45#
3X10 at 20,25, 15
Squat/BTNP
10X45
10X95
10X135
10X155
10X175
4X10 at 45#
Squats were at 50/60/70% of my TM before I was calculating off real max. That was insane and ignorant on my part. But now these feel much better as as part of a full body 4 day a week routine.
All this done and back at the hotel in an hour and ten minutes.
Week 4 Day 3
Squat
10X45
5X95
5X115
5X140
3X160
3X185
3X205
3X225
Not really a joker, but I did add 1 set. All done in 13 minutes.
Leg Press/Roman Chair Crunches
4X10 180+sled
3X10 1XME 17 reps
11 minutes
Then I did a modified CrossFit 
WOD from my past, lol
Deadlifts/Box Jumps
4 rounds for time
10 DL at 135
10 Box Jumps 24” box jumps
4:27
Gassed me worse than I thought my quads were on fire the entire time. Everything including logging this while I did mobility and caught my breath was 45 minutes.
Today was the 2nd in a row so full body wasn’t really an option. Back to full body tomorrow.
Week 4 Day 4
CGBP
10X45
10X65 forgot where I was for a minute
5X75
5X85
3X95
3X105
AMRAP at 115#
17 reps
20 minutes from the truck to the locker room to finishing this. I was a bit sluggish getting started.
5/3/1 Press
5X45
5X45
5X50
3X60
3X70
AMRAP at 80#
12 reps
Squat
5X45
5X95
5X5 at 185#
Trying to mixup reps and sets since I’m squatting trying to squat every session. These felt strong and something to build on. I think I’ll keep them with CGBP the workout after my regular squat day as they don’t feel like they will be too taxing at 60% or so.
28 minutes at this point, on to accessory work
Dumbbell Pullover /Tate Press
3X10 at 50#
3X10 at 20,25,30
Good tricep burn here.
Seated DB Press/Neutral Grip Pull-ups
4X12 at 20#
4X4 at BW
58 minutes and I was back in the truck to go to the hotel and bed. I’m sure I still have holes in my programming, but hopefully I can just stay consistent until I see what works and where I am deficient. Job is moving to West Virginia Sunday so have to find a new gym, hopefully there will be something.
Week 5 Day 1
Absolute shit workout.
Deadlift
5X45
5X135
5X155
5X185
5X225
5X255
3X315
1X345
1X365
And that was it. Some random guy asked for a spot, then proceeded to not shut up. I wasn’t feeling great so I let him go on for about 5 minutes. Then rather than continue to be followed around I just left the gym. Anxiety and depression levels are elevated today so that’s about all I could have handled anyway. Work schedule has changed so I’m going home Tuesday for 17 days. Hopefully it will be a good reset at home with the wife and kids. Should get nearly 3 weeks of normal training at home which should help keep me on track.
Week 5 Day 2 and 3
Bench
10X45
5X45
5X65
5X85
5X95
5X105
5X115
AMRAP at 135#
13 reps
3X145
3X155
3X165
Squat
10X45
5X45
5X135
5X185
5X205
5X225
3X245
3X265
3 singles at 275#
Flying home tomorrow so knocked out 2 days today. Triceps and upper back still sore, so just the main work and GTFO. All in all felt pretty productive. Bench is weak and needs more top end sets. That’s why I went ahead and did 3 joker sets. I think to progress I’m going to have to treat it more like my squat with heavier singles, doubles, and triples.
Week 5 Day 4
CGBP
10X45
5X55
5X65
5X75
5X85
5X100
AMRAP at 110
20 reps
3X115
3X120
3X125
3X130
3X135
3X140
3X145
3X150
3X155
Typing that I realize it’s a lot of sets. May have my TM set too low, but I’m not too concerned with my CGBP. All joker sets done with 30-45 seconds rest.
Press
10X45
5X45
5X50
5X55
5X65
AMRAP at 75
15 reps
Squat
10X45
5X95
5X135
5X5X190
Progression from last weeks 5X5X185
More rest between sets this week on the squat. Think I may have the beginning of a head cold. Woke up with a lot of drainage and couldn’t really shake it throughout the workout.
DB Fly/Tate Press
20# DBs
4X10
4X15
DB Pullover/DB Curls
3X10 50#
3X12 15#
Pretty good pump at the end. Never really felt great, but felt solid throughout. More of a mundane work day. Mentally felt better afterwards knowing it was all complete.