Bench (paused)
Bar
135
185
240 5x5
Tricep pushdowns
A bunch
The last set was a real grinder. Still hoping I can get 245 next week though.
Deadlifts
225
315
365 12x2
All kinds of fun.
Db rows
90x5
100 3x5 1x10
DB pullovers
45 3x10
Back flies
10x10
15 2x12 1x20
Calves and abs superset
Squats
Bar
135
225
275
315x3
365 3x3
225 2x3
That was all I had today. We will see if I bump it up to 375 or drop it and start building up some volume next week.
Bench
Bar
135
185
225x3
245x3
265x3
295x2 (one good one and a terrible looking one)
Close grip
225x9
Facepulls with low incline db press
3x15
Front squats
Bar
135
185
225x5
245 3x5
255 2x3
Hip abductor machine
3x10
I figure I might help keep my knees out by hitting the abductors. Or cause I felt like doing something that wouldn’t aggravate anything else.
Bench (paused)
Bar
135
185x5
245 5x5
Tricep pushdowns with seated rows
til I got a pump.
Rack pulls (about 3 inches higher than a deadlift)
Bar
225
315
405x3
495 x2 misses
455x1
405 3x3 1x5
Curlz
some
I wanted to let my shin heal because it got infected after last week’s session, then I got a little cocky and looked like an asshole missing reps.
Db rows
100x5
115 3x5 1x10
DB pullovers
3x10
Back flies
15x12
20 2x10
Calves and abs
Actually tracking my calories somewhat and trying to get 3800 a day. Hopefully that will be enough to keep from wasting away.
Squats
Bar
135
225
315x3
375 3x3
225 6x3
I was a little unsure all day if I was going to be able to get that. I then flipped a hidden switch and felt like I could have done 500 for reps. Needless to say I was pleased with not getting crushed tonight.
Yesterday
front squats
Bar
135
185
225 3x5
Hip abductor machine
3x10
Today
bench
Bar
135
185
225x3
245x3
Low incline db press supersetted with facepulls
3x15 and 3x12 respectively
Kinda taking it easy so far this far as a deload. My sleep had been getting a little rough and this seems to have helped a lot. Last few days I have slept straight through the night.
Single leg rdl’s
1x a bunch
45 degree back hyper extension
3 sets
Leg curls
3x10
Trap bar deadlifts
2 plates x5
3 plates 2x5 1x15
I tweaked my right hammy on the RDL’s so I shifted to stuff that didn’t hurt. The trapbar felt awesome. Only problem is I am not sure if I can get 4 plates on it. 3 plates was very easy.
Pendlay rows
225 4x5
Seated rows
3x15
Back flies
3x12
Calves
3x10
I keep trying pendlay rows because in my head they are awesome. When I actually do them all get is low back fatigue, even if I rock a belt. Back to dumbbell rows I guess. Oh and I totaled my car on the way home from the gym Thursday morning. Not sure if I can maintain my schedule being dependent on others for rides for the next week or 2.
Skwaats
Bar
135
225
315x3
385 3x3
225 6x3
Worked for me.
Yesterday
bench
Bar
135
185
225
245 4x5 1x4
Low incline db press supersetted with facepulls
2x15
Tried a different foot position and hated it.
Today
skwaats
Bar
135
225
275
335 5x5
Calves
Finally got a new vehicle so I can actually get to the gym. Yay me.
Deadlifts
225
315
365 12 singles
45 degree back hyper extension
Bw 2x10
Blah blah life happens, and I haven’t been to the gym again. I don’t know why motivation has been so off, but I am going to take it one day at a time, trying to get stuff done until I find a spark again.
So the day after I got some renewed motivation I tore a ligament in my thumb. Now I am going to make it a game. See if I can add 50 lbs to my squat by any means necessary. Namely do nothing but squat and squat accessories, at least until I burn out again.
Yesterday
Squats
Bar
135
225
315
365x3
405x1
425x miss
Today
Squats
Bar
135
225
315 5x5
Standing band crunches
Wanted to test a max before I started the new cycle. So 2 days down and 40 to go.
Squats
Bar
135
225
315
345x5
Bench
Bar
135
185
225x3
245x3
265x3
Low incline db press
3x15
Back flies
3x10
So apparently if I use a false grip on everything, I won’t die. Still going to stick with my set up for several weeks, mostly because I wanna see how much and how often I can squat and stand up to it.
Squats
Bar
135
225
315
345x5
315 3x5
Calves
Enough calories and sleep and I think I can get through this.