Deadlift
225x3
315x3
405x3
495x1
525x1
405x8
Front squats
135x5
185x5
225x2 (lower back was shot so called it quits)
I know I got all roundy, and it probably would’ve been red lighted. I still locked the fucker out.
Box squats
Bar
135
225
315x3
365x2
405 3x2
315x8
Worked 12s all week so didn’t get to the gym til now but got it taken care of.
Bench
Bar
135
185
225x3
275x3
325x1
295x2
225 3x5 (long pause)
Pendlay rows
205 5x5
DB press
65x15
80x12.5
80x10
Facepulls
4x15
My ass was coming off the bench on the 325 and 295 so I backed off and tried to get a few quality reps in after.
Incline bench
Bar
135
185x5
205 5x3
Pullups
3x6 +25lbs
1x4 +25lbs, 1x4 bodyweight
Dips
3x10
Facepulls
3x15
Went on vacation to Canada fishing so didn’t touch a barbell for 2.5 weeks. Took it easy getting back into it today. Also got an early separation from the reserves. With an honorable. I am just giddy right now.
Squats
bar
135
185
225x5
275x3
315x3
365x3
405x1
315x5
Leg Press
2 pps x10
3 pps x10
4 x10
5 x10
6 x7
First time I have squatted in 3 weeks. A little rusty to say the least. Had some pretty nasty knee valgus going on with 405, so didn’t do the other singles I had planned. The leg press is always fun though. The stairs down from the gym, not so much.
Bench
Bar
135
185
225x3
275 5x3
Pullups
3x6 +45lbs
1x10 bw
Buddy got back from gitmo today and was honestly more interested in talking to him then actually training. Priorities and all that.
Skwaats
Bar
135
225
275
315x3
355 3x3
Deathlifts
225
315
365x3
405 3x3
For whatever reason, I just have not had any desire to get to the gym of late. I don’t know if it’s because I didn’t go for a couple weeks and got out of rhythm, or just had so much other stuff going on that I was distracted. I wake up with plenty of time each morning and think, “I will just go tomorrow.”. Need to get some semblance of discipline back in here.
Bench
Bar
135
185
225x3
245 4x5 1x4.5
DB rows
80x10
90 2x10
DB press
60x15
75x8
At least I did something I guess
Incline bench
Bar
135
185x5
225 3x3 1x2
Pullups 25lbs
2x8
1x6
Bw x2
Dips
2x10
1x14
Actually got in during the week. Amazing.
Squats
Bar
135
225
275
315x3
365x3
315 2x5
Deadlifts
225
315
415 3x3
Not what I wanted but still something.
Incline bench
Bar
135
185x5
205 2x5 1x4
Pullups +45lbs
2x6
1x4
Bw x4
Facepulls
3x15
Dips
2x10
1x18
Yay unlimited overtime. Boo having no energy to do anything besides work.
Bench
Bar
135
185
225x5
275 6x2
DB Press
60x15
70x13
70x7
Tricep Pushdowns
A bunch for a little pump
I keep thinking my strength should pop right back since it was only a small layoff, but it hasn’t yet. I have to keep reminding myself that I am in this for the long term and it doesn’t really matter what weights I put up in the gym today. It is kinda disheartening though.
Incline bench
Bar
135
185x5
225 3x3
155x10
Pullups +45
4x6
Facepulls
3x15
Dips
2x12
1x16
I have to squat sometime. Don’t know why I keep avoiding it.
Box squats
Bar
135
225
275
315 3x5
Rdl
135 3x10
Yup, pretty sure I suck. The squats were way too hard for being 315. Had to use a belt on the last set because I guess my lower back is made of jello.
Bench (paused)
Bar
135
185x5
225x5
275x1
305x1
255 5x3
Close grip (TnG)
225x8
Seated rows
3x15
Tricep pushdowns
30,25,20 short rest light weight
Reviewing my log here I see lots of excuses and no resolutions. To be perfectly honest, I have been inconsistent with my diet, sleep and even showing up to the gym. No wonder I am regressing. No more of me whining about how hard it is until I get at least 2 of those 3 fixed. On a lighter note, I am putting in my 2 weeks notice at work so I can work closer to home. I can only imagine what it would be like not devoting 15 hours a day to work.
Push Press
Bar
95
135x5
155 3x5
Rear delt flies
3x10
Dips
2x12
1x20
Figured push press would be the best of both worlds, heavier weight and less time in a dangerous position for my shoulder. Nope still hurts from overhead work. Will try something different next week.
10 mins on the elliptical (last 45 secs a sprint)
Hanging knee raises
3x10
Woke up way to early because I thought I had a drug test for the new job. Nope, it’s tomorrow I just can’t determine the difference between Thursday and Friday.
Deadlift
225x5
315x5
405x5
455 2x1
Front squats
Bar
135
185
225x5
Cable crunches
3x20
I got destiny Friday. Let’s just say I have accidentally forgotten to eat and sleep more than once.
Db overhead press
40x10 (standing)
50x10
55x10 (seated)
30x17
Pullups in between presses
4x8
Rear delt flies
10x10
15 2x10
10x18
Straight arm pulldowns
3x10
Rope pulldown
3x15
The adjustable bench shifted suddenly on me on my first seated rep, causing my left hand to move pretty far behind my head with a db in my hand. I heard and felt a little pop but it did not hurt right away. Here’s hoping I didn’t fuck up my good shoulder…
Box squats
Bar
135
225
275x5
315x5 (higher box)
385 2x1
225 4x2 2x3
High bar medium close stance
225x5
265 3x5
Watched some more clint darden videos and realized I was losing my arch and was rocking too much on the box. I really tried balls to the box with a tight arch and was still losing it at my normal depth. I raised my box about 2 inches so I am slightly above parallel but I could keep an arch. The 385 was still a little funny looking so I dropped the weight and really focused on my technique. The high bar squats were just because I wanted a little quad pump.