2/19/2024
Bench
135 x 10
185 x 5
225 x 3
245 x 1
275 x 3 x 8 sets
275 x 1
Incline sit-ups
10 x 3
Incline Dmbl press
65 x 8 x 3
Ab wheel
8
9 Likes
2/21/2024
Hit the sauna for a little bit
MP
Bar,95,135,155,165,175 x 5
180 x 3
135 x 10
135 x 5
Incline sit-ups
10 x 5
Cable lateral raise
40 x 10 x 3 sets
Hanging leg raises
10 x 3
Laying leg raises
10 x 2
A good day
11 Likes
I hit the sauna post workouts. I am heated up and just sit in it as it warms up. I break a very good sweat. Just about 20+ minutes. I read where some folks sweat out at 140*-150* in infrared saunas. I have tried up to 130*, that is a bit over the top. Your lifts look good. The best!
1 Like
Thanks. This is just a regular sauna and it’s always on. The thermostat said about 190, after 8 minutes I started to sweat. I get in when I want to warm up before lifting.
1 Like
2/23/2024
Squat
Bar,135,225 x 5
275,315 x 3
365 x 1
405 x 1 went up fast
425 x 1 not as fast as 405 but no problem
Walk out
505 x 0
It’s been 2yrs and 3 months since I squatted over 500 and I just wanted to feel that weight on my back again. Because of bar bend and non adjustable J hooks, unracking and reracking have always been a pain. I used to tilt the bar to clear the J hook. I did not have enough clearance to do that. I either got shorter or am doing something different.
This place has 2 swimming pools, 2 basketball courts, 2 racket ball courts, an indoor running track, a yoga studio, a sauna and a whirlpool. Then they go cheap on racks and bars. It’s ass backwards.
Squat
315 x 5
Cut it short. I have to drive to the cancer institute for a semiannual follow up.
11 Likes
It’s frustrating isn’t it. My gym is the same way. Still some damn strong squats. Great job and good luck with your appointment.
1 Like
I hope your semi annual has gone well.
1 Like
Thanks gentlemen. My TSH was 7.4 so my thyroid medication was increased. Other than that all was good.
5 Likes
2/26/2024
DL
135,225,315 x 5
365,405,455,495 x 1
RDL
315 x 5
365 x 5 x 3 sets
315 x 3
Chest supported TBar rows
130 x 8 x 2
130 x 5
Lat pull down
265 x 8 x 3
Rear delt machine
150 x 8 x 3
Laying leg raises
10 x 2
Seated leg curls
135 x 15
10 Likes
Good deadlifting. Thyroid does help.
1 Like
2/28/2024
Bench
135,185 x 5
225 x 3
245 x 1
280 x 2 ( wasn’t there, transitioned into a Deload week)
185 x 5 x 3 sets
Incline sit-ups
10 x 4
Cable press down
160 x 8 x 3
Laying leg raises
8 x 3
12 Likes
3/1/2024
MP
95 x 5
135 x 10 x 3 sets
Incline sit-ups
10 x 3
Cable lateral raise
40 x 12 x 3
Hanging leg raises
10 x 3
10 Likes
3/4/2024
Went to the gym with ideas (delusions) of how much I was going to lift today and then reality hit.
Squat
Bar,135,225 x 5
275,315 x 2
365 x 1 (slow) 315 went up so fast the bar almost came off my back and then 365 was slow, I don’t know why.
Banded squats
225,245,275,315 x 3
Farmers walk
100lb Dmbl
11 Likes
315 to 365 is a pretty big jump.
2 Likes
3/6/2024
DL
135,255,315 x 5 singles
365,405,455,495 x 1
RDL
315 x 5
365,405,315 x 3
Chest supported TBar rows
130 x 6 x 3 sets
Lat pull down
250 x 6 x 3
Rear delt machine
150 x 8 x 3
Straight arm pull down
70 x 8 x 3
Slept good but I am in a little bit of a lifting funk.
10 Likes
Hate when this happens but I think I know what you mean. Usually this happens to me when I am going full steam on training and stresses elsewhere in my life are competing for time. Good luck.
1 Like
Strong pulls.
If you are in a funk maybe time for some new programming. Have you ever tried 5/3/1?
1 Like
When I was last in a lifting funk (had to put dog of 15 yrs down) I did 5/3/1 Krypteia with a low Training Max around 70%. Workouts were easy but just what I needed at the time.
2 Likes
I think you nailed it.
Nein.
At least not by the book. I followed the progressive rep scheme with success on my squats. You are right. I’ve just been winging it for a few months after stalling out.