Just finished a session hampered by a nagging left hamstring and knee joint. The hamstring works reasonably well but is definitely cranky. Hoping that proper warmups and cooldowns will help. The knee feels weird so I skipped squats and did some rehabby stuff instead.
Poliquin step up, regressed to «yer nan’s» level
3x25
1x35
Deadlift
10 @ 56 kg
5 @ 76
5 @ 96
1 @ 106
2x20 @ 56 (partial reps - bar to knee. These worked the low back a lot without bothering the hamstring too much)
Standing leg curl
2x25 @ 4.5 kg dumbbell under foot
Hanging knee raise
30/20
5 Likes
Late evening session today.
band assisted ring pull up
8/7/7 (two bands) / 3 (one band) / 1 (unassisted)
bench press
3x5 @ 51 kg
1 @ 56 then 58.5 kg
wide grip bent over row
2x16 @ 35 kg
seated French press
17/17/21 @ 16 kg
ez bar curl
17/17/25 @ 16 kg
tibialis raise, myorep match sets
3x20 @ 30 kg
standing side bend
30 @ 16 kg
single hand club outside to inside circle
22/16 @ 8 kg (switch sides mid set)
two hand club shield cast
40 @ 8 kg (switch sides mid set)
farmer’s walk
84 steps @ 56 kg (two kettlebells per hand)
150 steps @ 32 kg (single bell with fat grip per hand)
sandbag shoulder carry
2x50 steps @ 45 kg
5 Likes
Light session, trying to give the hamstrings and knee some TLC.
Using lashing straps to attach a dumbbell under the foot works pretty well for leg extensions and curls. Setting it up gets tedious though, especially as I can’t use the same weight for extensions and curls.
single leg leg extension
20 @ 7 / 9.5 / 12 kg
standing leg curl
3x20 @ 4.5 kg
Poliquin step up
3x30
1-hand kettlebell swing
3x20 @ 20 kg
deadlift
10 @ 56 kg
10 @ 76
4 Likes
Icky session yesterday. Every set gave me a headache which abated just enough to do the next.
assisted pull up (2 black bands)
8/7/7/5/5
kettlebell press
5x5 @ 16 kg
kb row
2x12 @ 24 kg
ez bar curl
10 @ 25 kg
3x7 @ 35 kg (cheat reps)
close grip bench press
3x5 @ 46 kg
triceps pushdown
6/6/7 @ 20 kg
3 Likes
Today I discovered the glory of the behind the back deadlift. Thanks Eric Bugenhagen!
Poliquin step up
3x30 from slightly higher elevation than last time
atg split squat
20 @ unweighted
15 @ 21 kg
knee held up well, so that’s good news.
conventional deadlift
3 @ 81 kg
3 @ 101 kg
hamstring didn’t like this, so cut the set short and did a bunch of light, banded hamstring work.
then I was going to end the session but got tempted to try a behind the back deadlift. Never done it before, but heard it’s similar to a trap bar deadlift (more quads and easier on the posterior chain). The mechanics were a bit weird, but it felt great - didn’t bother the hammies at all!
behind the back DL
1 @ 81
1 @ 101
1 @ 111
It wasn’t too hard either, felt like I could have done 10 kg more. I can probably pull more this way than with a conventional or sumo stance, especially when I get the technique down. So I guess I’ll be doing these for my deads until the hamstring is feeling good again.
4 Likes
I think two hours is my max gym session time. This was a bit more and I was tired by the end. Happy to get seven reps on the bench sets - considering how hard the first set was I didn’t think I’d get it on the last ones. Maybe creatine helps lol. Also I did that heavier single after my first set at 51 kg, which might have made the other sets feel a little lighter
Bit of shoulder pain on the last French press set despite doing overhead mobility drills. Bleedin’ internal impingement…
barbell row
7/7/7/7/6 @ 61 kg
bench press
5x7 @ 51 kg
1 @ 58.5 kg
front squat unrack & hold
101 kg
band assisted dips from rings
7/5/4
inverted row, wide from rings
10/9
ez bar curl
10 @ 25 kg
8/6/6 @ 35 kg (cheat reps)
French press
16/10 @ 17.5 kg
2-handed club shield cast
2x24 @ 8 kg
4 Likes
Wanted to do flys yesterday, but was too tired. Did some today. Felt good but very heavy. Top set was 5 kg heavier than planned
db lying flys
3x5 @ 14.5 kg dumbbells
3 Likes
leg demolition day. Spicing up my post with a couple of pics
Poliquin step up
3x30, from higher elevation than last time
atg split squat
12 @ 29 kg
10 @ 41 kg
5 @ 51 kg (brutal)
12 @ 29 kg
behind the back deadlift
3 @ 81
3 @ 101
failed 121 twice (barely broke the floor)
1 @ 116
3 @ 101
4 Likes
clocking out. Had a super stressful week so it was nice to clear my head. A post workout beer isn’t wrong either 
band assisted (then unassisted) ring pull ups
8/8/6 @ 2 black bands
3 @ 1 black band
1 @ unassisted
decent half rep @ +5 kg
single arm overhead press
7 @ 12 kg
6 @ 15.5 kg (shoulder ouchie, let’s do something else)
side-lying lateral raise, constant tension reps
30 @ 3 kg
20 @ 4.5 kg
17/12 @ 5.5 kg
8 @ 6.5 kg
inverted row, wide grip/elbows high
12/10
skull crusher
16 @ 15 kg
3 @ 25 kg (oops, that was 5 kg too much. Hard)
11/9/7 @ 20 kg
ez bar curl
2x8 @ 30 kg
7 @ 40 kg (cheat reps)
lateral raise static hold
2:00 @ 1.25 kg plate per hand
1:10 @ 1.75 kg
1:00 @ 2.25 kg
some grip/forearm work
3 Likes
DL day today. Been over a decade since last I went this heavy. (Heavy for me, anyway.) Buzzing a bit.
Behind the back deadlift
5 @ 78.5 kg
2 @ 98.5
1 @ 118.5
3 @ 108.5
7 @ 98.5
atg split squat
2x15 @ 30 kg (with weight vest. Second set with balance support)
single leg leg extension
20 @ 19.5 kg
single leg leg curl
30 @ 1 red band
15 @ 2 red bands
some rounded back deadlifts with 32 kg kettlebell and 40 kg sandbag
rounded it off with a 30 min walk with some short interval runs. Increased the interval lengths compared to previously, trying to push my achilles a bit harder and see if it holds up. Think it went well.
Today’s top set deadlift face (extra teeth gritting as having a heavy bar slide up the calves hurts! Free calf massage tho):
3 Likes
kettlebell row
10 @ 28 kg
2x7 @ 32
bench press
7 @ 53.5
2 @ 61
7 @ 53.5
inverted row
12/10
band assisted dip from rings
3x8 @ 1 black band
dumbbell fly
3x10 @ 12 kg db’s
ez bar curl
11/7 @ 30 kg
20 @ 16 (with fat grips)
3 Likes
Horse cockin’ Big weights! In the Frickin’ Dungeon! It’s a mindset!
1 Like
Lol! I’ve been watching way too many Sticky Ricky videos lately 
Squat day. I’m spent…
split squat (more like a lunge than the usual ATG split squat; more hips)
3x10 @ 44 kg
behind the back deadlift
4 @ 101 (grip slipping, not recovered)
1 @ 111
dumbbell leg extension
15 @ 12 kg
15 @ 22 kg
banded leg curl
2x20 @ 1 red band
15/10 @ 2 red bands
banded leg extension
30 @ 2 black bands
4 Likes
Pre weekend workout!
Pull up from bar
3+7 / 2+8 / 2+8 (unassisted+foot assisted reps)
6 (assisted, 1 black band)
12 (assisted, 2 black bands)
Incline bench press
3x6 @ 46 kg
Not used to doing these. Range of motion felt crazy high, longest reps evar
Wide grip inverted row from bar, 45 degrees ish incline
2x16
Deficit press ups
11/10/5
Club work
11x 1-handed inside to outside circles per side @ 8 kg
15x 2-handed shield casts per side @ 8 kg
Side-lying lateral raise
30 @ 3 kg
20 @ 4.5 kg
16 @ 5.5 kg (shoddy last reps tbf)
Waiter walk
2x70 steps @ 16 kg
Ez bar curl
5 strict reps @ 35 kg
8/6 cheat reps @ 40 kg
Static lateral raise hold
1:00 @ 2 kg per hand
1:15 @ 1.25 kg per hand
I have a hunch that this exercise might help fix my rotator cuff. Felt really good with the light weight, as if the problematic muscles were working to figure out what to do and getting better at it
Rounded off with grip work: cupping, pronation, supination, reverse curls.
5 Likes
My behind the back technique leaves a lot to be desired. During the top set the bar hit my hamstrings and I failed. With a clear bar path I would have got it though, which is nice considering I only managed to lift this weight 2-3 cm off the floor last time.
atg split squat
2x17 @ 24 kg
behind the back DL
3 @ 101
1 @ 111
fail @ 121
1 @ 101 (trying to extend hips earlier to clear the hammies, was harder than expected)
regular DL
5 @ 81
1 @ 101
stiff leg DL
10 @ 61
single leg banded leg curl
1 light 1 heavier set
3 Likes
was tired today but had a decent sesh nonetheless. Funny how it doesn’t always correlate
barbell row
3x9 @ 58.5 kg
bench press
3x3 @ 58.5
12 @ 48.5
wide grip inverted row
12/10
dumbbell fly
3x10 @ 12 kg db’s
skull crusher
3x15 @ 15 kg
ez bar curl
2x6 @ 35 kg
static lateral raise hold
2:00 / 1:30 / 1:15 @ 1.25 kg plate per side
hanging knee raises
2x15
4 Likes
Late session tonight, stayed up late watching the debate yesterday and felt crappy most of today.
The idea behind this workout was to hit the hamstrings in a variety of ways without aggravating what I presume to be a minor tear. Also to get a bit of quad work without going too heavy on my wonky knee as it’s still feeling a bit funny after the last split squat workout. So it was kind of a rehabby session. Tomorrow I will be carrying loads of hay bales so I had to consider that as well.
banded leg curl
2x25 @ 1 red band
15 @ 2 red bands
reverse step ups
4x30 @ a few different levels of elevation
dumbbell leg extension
20/20/23 @ 17 kg
Rubish back extension
10 @ 31 kg
2x10 @ 41 kg
unweighted atg split squat
30 reps
deadlift
5 @ 61 (slomo reps)
5 @ 81
barbell hip thrust
10 @ 61
2x12 @ 81
4 Likes
Clocking off for the weekend. The hay bales at the end mashed me. Quite far to carry and uneven ground as well
pull up (unassisted from rings)
3x3
3x1
incline bench press
5 @ 41 kg - shoulder not feeling great…
2x1 @ 51 kg - ouchy
3x15 @ 31 kg - ok
wide grip inverted row
15/12
French press
18/20 @ 15 kg - shoulder not happy so switched to
Skull crusher
11 @ 15 kg
Dumbbell fly
2x10 @ 12 kg db’s
Hay bale carry
12x90 steps @ ~15-20 kg per bale
5 Likes
True farmers park REAL close.
1 Like
