Change bad…change causes confusion…
Nice to see you back…always loved following your lifting bro!
Thanks guys. Did’t mean to confuse.
2/25
1a. pause bench 235x3,265x3,300x3 bench 250x18
1b. 1 arm rows 100x6x11
2. MP 150x5x10
Looking good. Feeling good.
2/28 no belt
1a. bowflex leg ext 100x5x25
1b. ab rolls BWx5x10
2. front squats 135x5,5 185x5,5 210x3,240x3,270x3,225x12
3. sldl 2’’ deficit 135x5,225x5,275x5,315x5,365x5,315x5,275x5,225x5
Left low back still really bothering me when I squat but sldl felt great. Some kind of compression thing I guess.
3/3
1a. MP 160x5,180x3,200x1,165x18
1b. Chin ups 6 sets
2a. bench 205x15,225x10,245x8,225x10,205x15
2b. 1 arm db row 100x5x10 (each arm)
3. ab rolls 1 set
Not a bad day.
3/7
bowflex leg ext 100x5x25
semi-sumo deads 135x5,225x5,315x5,365x3,405x1
regular deads 405x1,365x3,3,3,3
I’m so weak these days.
Hockey season is over so I’ll be doing a lot more conditioning.
3/8
Did some timed BW movements with my boys.
1 minute each:
1.push ups
2.sit ups
3.squats
My abs may ache tomorrow.
3/9
4 sets each
1a. K. rows
1b. curls
1c. pushdowns
2 sets ab rolls
Just some feel good exercises.
3/10
pause bench 245x5,280x3,315x5
bench 250x20
1 arm db rows 120x10 100x4x10
t-bar rows 1 set x 30 reps
My boys worked out with me today. My youngest (11) did 3 sets of push ups and 3 sets of 1 arm db rows. My oldest (13) did 4 sets of bench and 3 sets of db rows. No complaining either. Bonus.
3/11
4 sets x 25 reps each
1a. leg ext
1b. leg curl
1c. K. rows with axle bar
1d. curls
ab rolls x 1 x max reps
3/15
1a. leg ext 5 sets x 20
1b. leg curl 5 sets x10
2. trap bar deadlift high handles 135x5,5 185x5,5 225x5,5 275x3 315x3 365x3,3,3,3,3
3. sldl 2’’ deficit 135x3,185x3,225x3,275x3,315x3,365x3
Abs and single leg stuff tomorrow.
Snow should be gone in a couple weeks. Can’t wait to get outside to drag the tire and lift some stones.
3/16
I did a bunch of sit-ups, push-ups, lunges and a few chin-ups today with my boys. They complained most of the time but they’ll get over it.
3/17
1a. MP 135x5,155x5,175x5,195x5,215x1,175x3,3,3,3,3
1b. chin ups BW x several sets
2. 1 arm db OH press 50x2x15
3. 40 push ups
4. 20 sit ups
25 min bike
3/20
1a. bowflex leg ext 100x20,25,30,25,20
1b. bowflex leg curl 100x5x10
2. hang cleans 135x2,2 155x2,2 175x2,2
3. trap bar deads 135x4,225x4,315x4,365x5x4
4. sldl 2’’ deficit 315x8x3
Nothing heavy. Everything flew off the floor.
3/25
1a. MP 175x5x5
1b. Trapbar deads/carries 315x10 carry 60 feet x 1 set, 365x5 carry 30 feet x 5 sets
Did the dead/carry in the basement. Not much room. Had to manuever around a bunch of stuff.
3/27
1a. bench barx30,95x8,155x5,205x5,245x3,295x3,350x1,300x5,275x5x5
1b. sldl 2’’ deficit 135x5,5 225x5,275x5x5
Nothing too impressive. Just moved some weight.
My oldest son benched with me and did 65x5x5. I had to take my weights off every set. He also ran a mile.
My youngest did 5 sets of push ups and 5 sets of pulldowns. He took 100 shots on net in the driveway as well.
3/30
1.superset:
bowflex leg ext 100x20,20,20,20,20,20,20
trapbar deadlifts 135x10,225x10,275x10,315x10,365x10,315x10,275x10
2.superset:
bowflex leg curl 100x10 80x15,15,15,15
sldl 2’’ deficit 225x5x5
3.deadlift 225x3,315x2,365x1,405x1,455x1
No belt or chalk. All that pre-fatigue/warm up made the deadlifts feel really good. No low back pain at all.
4/3 strong-15, week 1, day 1
1a. pause bench 135x5,175x5,195x4,230x3,255x2,265x1,280x1,300x1,240x12
1b. 1 arm rows 100x9x10
2. MP 135x15,12
3. dips BWx20
Running Paul Carter’s strong-15 again. Today was easy like Carter says the first three weeks of workouts should be.
4/4
Got outside and did some sled drags. Not pretty. 9 total trips - 4 walking, 5 sprinting. Had to stop after 5 sprints. Felt like I was going to be sick.
4/5
200 sledge hammer swings
7 sled drag/sprints (3 drag backwards, 4 forward sprints)
I really let myself go this winter. Getting back on track
The sledge will really get the sweat flowing. Nice work.
Thanks Jack. Funny thing was I think my grip got the best workout of all.
4/7
1.super set:
leg ext 100x5x25
trapbar deadlift 135x5,5 185x5,5 225x5
-
trapbar deadlift 230x5,275x4,295x3,350x2,360x1,385x1,410x1,315x2,2
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got outside for 9 stonelifts