I hope all is well with the little one now mate.
1 Like
I appreciate it! His spirits have been picking up but sleep is still awful
1 Like
May 23 2018
Snuck in some bench while grilling steaks
135 x 5
145 x 5
155 x 3
165 x 3
175 x 15
All touch and go
2 Likes
May 25 2018
AM session
Bench doubles
135
145
155
165
175
190 x 6 sets
DB Bench
65 x 12 x 3 sets
Band push downs 3 x 20
DB laterals 3 x 12 @ 25lb
Benching while cooking, now thats some dedication!
1 Like
Haha gotta get it in where you can!
1 Like
May 26 2018
Things seem to be getting back to normal around the house. It’s crazy how hard it is to find 30-45 minutes of free time these days
Deadlift
135 x 2
185 x 2
225 x 2
275 x 2
315 x 1
365 x 1
405 x 1
445 x 3
Stiff Leg Deads
3x5 @ 315
Trying to work on hook grip and getting my form down. It was suggested to me that I need to work on getting the bar over mid foot and getting my shin angle as close to vertical as my mobility will allow. I did not get to lift last weekend but 425 felt light to me two weeks ago. Wanted 5 reps with 445… next week it’s going down
4 Likes
May 27 2018
Bench
135 x 2
155 x 2
170 x 2
185 x 2
205 x 2
225 x 2
240 x 1 (missed second rep)
DB Bench
70 x 15/12
May 28 2018
AM session
Squats
135 x 2
185 x 2
225 x 2
275 x 2
315 x 1
The single at three plates felt way too heavy. My entire backside is ridiculously sore right now. I’m gonna blame it on that
A few paused doubles @ 225
2 Likes
Top sets of squat and bench:
1 Like
May 31 2018
Early AM session (4:00)
Foam rolling
Squats
135 x 2
185 x 2
225 x 2
275 x 2
315 x 2
315 x 2
315 x 2
Pause Squats (3 count)
240 x 2
240 x 2
240 x 2
DB Bench
70 x 15 x 3 sets
Top squat set: the second rep was a little high but I’m much happier with how these felt than last weekend
3 Likes
4AM??? How!?!?
Baby woke up hungry so i gave him a bottle and was faced with the decision to lift or sleep. Felt pretty good so I decided squatting was more important… lol
4 Likes
Finished up 3 weeks of 5’s for the main lifts. Had one week in there of rest that was no option so I am going to count that as a deload. Weights moving forward for next cycle
Squat - 315 (5’s), 350 (single)
Bench - 205 (5’s), 235 (single)
Deadlift - 435 (5’s), 475 (single)
If for some reason these fly up I will adjust accordingly , just needed to jot down for reference.
Accessories planned:
Squat:
-Paused squats 3x3 (60/65/70)
-Lunges 3x12-15
Bench
-Floor Press 3x6-8 (60/65/70)
-DB Bench - 3 x max reps (70 pounds is all i have currently)
Deadlift
-Straight Leg 3 x 5 (plate drop from working sets)
-Glute Hams 3 x max reps
-Core work
Typical Week’s Work:
Weekday 1 (priority)
Bench (either speed or reps, based on feel)
Superset with face pulls
DB Shoulder Press - 3 x 12-15
Hammer Curls - 3 x 6-8
Band Pushdowns - 3 x max reps
Weekday 2 (if possible)
Front squats (speed or rep work)
DB Lunges - 3 x 12-15
GHR - 3 x max reps
Weekend 1 (Bench Work)
Bench (5’s or singe depending on programming)
Floor Press (20 reps total, 65%)
DB Bench - 4 x 12-15 (upping reps/sets until i can get some more adjustable plates)
DB Laterals - 3-4 x 12-15
Weekend 2 (Squat/Deadlift Work)
Squat (5’s or singles)
Deadlift (5’s or singles)
Pause Squats (20 reps total, 65%)
Straight Leg Deadlifts (15-20 reps, 65%)
Abs
1 Like
June 2 2018
AM session
Band dislocates and face pulls 3 x 15
Bench
135 x 2
155 x 2
170 x 2
185 x 2
205 x 5 (paused)
Paused Close Grip (floor press was gonna be too loud to set up)
165 x 7
165 x 7
165 x 7
DB Bench
70 x 8 x 4 sets
Band push down
3 x 20
DB laterals
3 x 12 @ 20lb
Bench top set
1 Like
June 3 2018
Another weekend of minimal sleep. It’s gonna be great to see where I can make progress on my lifts when sleep gets somewhere back to a “normal” lol. Wouldn’t trade being a dad for the world though
Squats (5’s)
135 x 2
185 x 2
225 x 2
275 x 2
315 x 5
Deadlift singles
135 x 1
185
225
275
315
365
405
430
475
Front Squats
225 x 5 x 2 sets
Straight leg deadlift
315 x 5 x 2 sets
Squat top set:
Deadlift top single
4 Likes
Jun 5 2018
OHP
Bar x 10
75 x 5
95 x 5
105 x 5
135 x 2
150 x 1
165 x 1
DB Bench
70 x 20
70 x 16
Hammer Curls
45 x 6 x 4 sets
Band Pushdowns
4 x 20
1 Like
June 7 2018
Early AM Workout (430, lol)
Foam Rolling, Limber 11
Squats
Bar x 2
135 x 2
185 x 2
225 x 2
265 x 2 x 10 sets
225 x 15
GHR
3 x 8
Ab Roller
3 x 8
Hopefully im not dreading the ab work this weekend. I already feel the soreness lol
Going to switch up the deadlift programming here: One day per week is currently still working on increasing the number. Currently I am hitting a top set of 5 three times per month and linearly increasing the weight as it feels appropriate with one single thrown in one time per month. The plan is to run Matt Kroc’s simple deadlift program:
Week 1: 5 x 5 x 70% (5 sets of 5 reps at 70% of 1RM)
Week 2: 5 x 3 x 75%
Week 3: 5 x 1 x 80%
Week 4: No deadlifting, but feel free to do accessory movements like good mornings, weighted back raises, reverse hypers, or pull-throughs in the 10+ rep range.
Week 5: 5 x 5 x 75%
Week 6: 5 x 3 x 80%
Week 7: 5 x 1 x 85%
Week 8: No deadlifting, but do accessory movements.
Week 9: 4 x 5 x 80%
Week 10: 4 x 3 x 85%
Week 11: 4 x 1 x 90%
Week 12: No deadlifting, but feel free to do accessory movements.
Week 13: 3 x 5 x 85%
Week 14: 3 x 3 x 90%
Week 15: 3 x 1 x 95%
Week 16: No deadlifting and no lower back work at all.
Week 17: Retest your max or compete in a powerlifting meet.
2 Likes
June 8 2018
AM session
Bench (TNG)
135 x 5
155 x 3
170 x 3
185 x 5
195 x 5
205 x 5
DB Military
45 x 10 x 3 sets
Hammer Curls
45 x 10 x 2 sets
Band Pushdown
1 x 65 reps (holy burn)
2 Likes