Military Press with 7 pullups
65x5
85x5
95x3
105x5
120x5
140x8
85 5x10
Single-arm rope pulldowns
10x10
15 2x10
Seated low cable rows
90x10
100 2x10
Back flies
15 3x10
Squats
145x5
185x5
225x3
235x5
275x5
315x5
Front squats
195 3x10
I did not feel good at all today. The weights were moving slow and on my top set my knees were caving in on the 4th and 5th reps. I was about ready to throw up after just 3 sets of front squats. I didn’t even drink yesterday. Dont know what happened but hopefully tomorrow will be better.
Bench with 5 pullups
115x5
135x5
165x3
180x5
210x5
235x5
Back flies
15 3x10
Dips
25
Tired after driving 13 hours today so just did bare minimum and went home.
I did like 6 30 or so yard hill sprints yesterday.
Today
Hang cleans
135x3
155x3
175x3
Deadlifts
205x5
245x3
275x5
315x5
350x8
225 2x10 (ran out of time)
Military Press with 7 pullups
65x5
85x5
95x3
115x3
130x3
145x6
Seated dumbbell press with 7 pullups
40s x10
45 2x10
Shoulders were definitely starting to get cranky with the last set of military presses.
Squats
145x5
185x5
225x3
255x3
295x3
330x5
Front squats
195 3x10
Bench with 5 pullups
Bar x some
115x5
140x5
165x3
195x3
225x3
250x6
195x10
Dumbbell flat press with good pause at bottom
55 3x10
Seated low cable rows
100 3x10
Back flies
15s 2x10
20s x10
First set last out wendler’s new book is pretty cool and I think I am keeping it.
Hang cleans
Bar x some
135x3
155x3
185x2
Deadlifts
185x5
205x5
250x3
290x3
330x3
375x4 about 10 secs then another rep for good measure
295x8
This 5 hours of sleep shenanigans is quite annoying I tell ya.
Military Press with 7 pullups
Bar x some
65x5
85x5
95x3
120x5
140x3
155x4
120x9
Seated dumbbell press
40s x10
Squats
135x5
185x5
225x3
275x5
315x3
345x2
275x6
Holy shit that was bad. I was wearing just socks because my shoes suck and my feet started slidimg outward as I was trying to “spread the floor”. Long story short when the camera got dropped I dumped the bar forward.
Bench with 5 pullups
Bar x some
115x5
145x5
165x3
210x5
235x3
265x3
210x10
Dumbbell bench press with good pause
55s 3x10
Seated low cable rows
100 3x10
Back flies
15 2x10, 12
Grappled for about 15 mins with the little bro (he is pretty good and just whooped my ass the entire time)
Deadlifts
165x5
205x5
245x3
315x5
350x3
395x2
315x9
I got a set of straps because my grip is usually what gives out first and I guess I am too dumb to know how to use them because I couldn’t grip the bar at all with them so I just mixed gripped it like normal and at least got 2 reps before I dropped the bar. I don’t know how much stronger my right hand can even get grip-wise as I have previously severed my ring finger and had it surgically reattached 2 years ago but whatever I will jist try harder next time I guess.
I did 8 hill sprints then puked. Good enough for me.
Military Press with 7 pullups
Bar x some
65x5
85x5
100x3
110x5
125x5
140x8
110x10 with 10 pullups
Not bad for 30 mins I think. Very excited to only work 50 hours this week after running back to back 60’s for the last 2 months.
I’ve had an uncomfortable back this last week (felt like pressure under my shoulder blade) so I just deloaded until today. Also, I spent 10 hours on a roof today and wasn’t feeling the greatest.
Squats
155x5
185x5
225x3
245x5
280x5
315x6
245x12
Front squats
195 3x10
I noticed lately my posture has been getting worse while squatting and I am finishing my heavy sets with a good morning squat (not on purpose). I looked back and it occurred to me I haven’t been doing as many front squats. 2+2= I need to focus on more front squats.
Bench with 5 pullups
Bar x some
135 2x5
175x3
185x5
215x5
240x7
185x14 (that sucked)
Dumbbell bench press
60 4x6
Back flies
15 4x10
Hang cleans
135x3
155x3
185x1
Deadlifts
185x5
215x5
255x3
275x5
315x5
360x6
275x10
I now weigh 202 so 15 lbs up from when I started the log. Today wasn’t terrible considering how sore I still was from squatting Sunday.
Military Press with 7 pullups
Bar x some
65x5
85x5
100x3
115x3
135x3
150x4
115x10
Squats
145x5
185x5
225x3
260x3
300x3
335x3
260x10
Front squats
225x3
Training with pneumonia is fun.
Bench with 5 pullups
135x5
175x3
200x3
225x3
255x5
Dumbbell press
60x6
65 3x6
Straight arm pulldowns
100x10
120x10
140x10
Back flies
15s x10
20s 2x10
I was actually not disappointed by my top set and then I forgot my down set. Can’t ever just have a perfect day.