11/1/19
BB Rows:
4 sets x 10 reps x 95
DB Front Raises:
4 sets x 10 reps x 50
Seated Plate Lift:
4 sets x 15 reps x 45
30 Second BB Hold:
4 sets x 315
Face Pulls:
4 sets x 20 reps x 110
Overhead 30 Second Plate Hold:
4 sets x 45
Treadmill:
10 minutes / 95 calories
I have not had one of the days where I just lift stuff for a while. I like 30-60 second holds. I think there is something to be said for building static strength and grip.
11/2/19
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 3, 325 x 2, 375 x 1, 280 x 2, 255 x 3, 235 x 5
Treadmill:
15 min / 142 calories
11/3/19
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 320 x 2, 380 x 1, 335 x 1
Leg Curls:
4 sets x 10 reps x 110
I think the weight lose is affecting my DL. I had planned on doing much more, but I was just not feeling it. I think I’ll switch to something else next week.
I’m hoping you can give a little help.
Squatting has become difficult for me currently. I can deadlift pretty well. I hope to squat again in the future.
I’m curious how you have replaced it in your training? Did you try any squat variation? How do you train legs? I’ve almost always trained movements, squat, bench, deadlift , accessory. Not muscles, like a leg day. I probably need to rethink that.
Any advice is appreciated.
Thank you
I like Zerchers, and front squats. Gus Rethwisch recommends dead squats. I’m going to start working them in myself.
11/4/19
Boot Camp
Tonight was conditioning and weights. I’ve been to harder boot camp nights, but I was still pretty sweaty and tired.
11/6/19
Boot Camp
On top of the other stuff we did tonight, they had us do 500 speed squats.
If you’ve recovered from the 500 speed squats, what else are you doing in boot camp?
We run sprints and lines. Jumping jacks, crunches, and jump squats. There is also work with dumbbells to include curls, extensions, and pull overs (other stuff too). It changes each time, but those are the big ones. You basically move for 60 minutes.
11/7/19
OHP:
4 sets x 5 reps x 135
Reverse Lat Pulls:
4 sets x 10 reps x 110
Life Style Lat Pulls:
4 sets x 10 reps x 150
Face Pulls:
4 sets x 20 reps x 110
Treadmill:
10 minutes / 96 calories
11/9/19
Bench:
135 x 10, 185 x 5, 225 x 2, 245 x 1, 280 x 1, 330 x 1, 380 x 1
Feeing uninspired and still stressed out. I got in and out.
11/10/19
Deadlift:
135 x 10, 185 x 5, 225 x 2, 275 x 1, 305 x 2
Speed Sets:
8 sets x 3 reps x 260 (90 second rest)
Assistance Work (90 second rest):
Stiff Leg DL:
3 sets x 8 reps x 225
Bent Rows:
3 sets x 8 reps x 135
Good Mornings:
3 sets x 8 reps x 185
Underhand Lat Pulls:
3 sets x 8 reps x 100
Starting week one of a new program to jumpstart things.
11/11/19
Biceps Gauntlet
Concentration Curls:
4 sets x 10 reps x 40
Poundstone Curls:
100
Cable Curls:
4 sets x 15 reps x 85
Pulldowns:
10 sets x 10 reps x various (no rest)
Cable Extensions:
4 sets x 15 reps x 100
D-Bar Pressdown:
4 sets x 20 reps x 50
Pressdown:
1 set x 100 reps x 65
It was a pretty fast one. Our daughter came home for the three day weekend, so now we are off for the 3 1/2 hour drive to take her back to school. This coming weekend is Dad’s Weekend at her school, so I’ll be able to spend even more time with her.
11/13/19
Reverse OHP:
4 sets x 5 reps x 135
BB Shrugs:
4 sets x 10 reps x 315
DB Front Raises:
4 sets x 10 reps x 50
Face Pulls:
4 sets x 20 reps x 110
Seated Pulls:
4 sets x 10 reps x 200
Great stress reliever. On top of all the crap at work, my son got some blood results back yesterday and they will need to do another round due to his numbers. Cancer was mentioned. Hopefully its nothing, because I’m not sure how much more I can take.
Just stay optimistic and pray.
Your TNation is with you brother.
11/14/19
Boot Camp:
Probably the hardest one indoors yet.
11/15/19
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 280 x 2, 320 x 2, 385 x 1, 275 x 3, 245 x 5
We went to the doctor last night and no cancer. He’s got some other stuff wrong with him, but nothing that life threatening. Prayer works.
This is great news!
^ agreed.
Thank you. I finally got some good news.