2023-04-05
Cycle 1, Squat Day
EZ Bar Curls
95 3x8
High Bar Full Squats
245 5x5
Setting my heels at shoulder width, toes out. Lets me get all the way down without rounding my lower back. Getting out of the hole better than when I last did this as a 8x3 and bracing well. I think this movement will advance quickly.
Hatfield Squats
305 3x8
Seated Leg Extensions
130 3x12
Seated Leg Curls
185 3x12
Standing Calves
BW+320 3x12
Big leg pump after the leg extensions and curls. Walked funny.
Cycle 1 OHP Day
2023-04-07
OHP paused
135 5x5
Modified Pendlay Row (to low abs)
185 4x8
Seated DB OHP
60ās 3x8
Med Grip Pulldown
220 3x8
Triceps Med-Wide Pushdowns
95 4x12
Rear Lateral+Side Lateral Raises
20ās 3x12
Seated Row Facepulls
40 3x12
Nothingās feeling as snappy as Iād like, but Iām not going to set the weights any lower.
Cycle 1 Deadlift Day
2023-04-08
24 Hour Fitness
Deadlifts
135,225, 275x5
315x4
365x3
405x2
Belt on
445x1
475x1
Havenāt been here for years
405 2x5
475 felt comfortable on the back and legs, but my upper back couldnāt take the whole pull length and the pecs got involved. Get that fixed and 500 will be mine.
Leg Press
90, 180, 270, 360x8
450x8
430 2x8
Seated DB Hammer Curls
45ās 3x8
Touched the shoulders on each rep
1 legged DB RDL (right only)
45ās 3x12
Cable flyes
Dunno 3x12
All the numbers were rubbed off, so I just kept moving the pins until 12 was a challenge.
Internal/External rotations
3x12
Same story as flyes.
Nice
Thanks.
It had the added benefit of making a sumo-puller working out near me feel like less of a man.
I can picture it
Cycle 2 Bench Press
2023-04-10
Bench Press (Multi-Grip Bar)
185 5x6
Meant to use the MG bar last time but forgot
And I found that if I squeeze the bench with my legs Iām more stable.
+
MAG Wide Grip Pulldown
210 4x9
Incline Bench Press
155 3x9
Flex DorsiFlex Chest-Supported Row
255 3x9
Decline Close Grip Bench Press
135 x 15, 3x13
Barbell Front Raise (Above eye level)
45 3x12
24 Hour Fitness is looking more appealing. Other than not having specialty bars, itās got turf, a sled, theyāve improved their layout and they have platforms on which you can drop weights. Theyāre cheaper per month and the hours are better for me. But I like supporting locals. Gotta think on this.
Damn good.
Cycle 2 Squats
2023-04-11
High Bar Full Squat
245 5x6
Hatfield Squat
305 3x9
Rack Pull (top of kneecap)
435x5
485 2x5
Hands go ouch. Lucky I found some chalk - didnāt bring mine since I didnāt know I was going to do rack pulls.
EZ Bar Curls
90 3x9
Was supposed to be 95. Oh well - that would have been easy too.
Standing Calves
BW+320 3x15, 10, 10
Face Pulls
45 3x15
Upper back gonna be sore tomorrow.
Iām not going to get to train until Saturday as Iāll be travelling during a training day, so Iām going to have to double up OHP/DL and just work heck out of the main lifts (volume) plus 2 to 5 assistance movements if I donāt want to be there all danged day. Better plan for an intra-workout food supply too.
Turned out I was completely depleted by the time we got to our destination and I spent all my free time sleeping.
Training is pushed to Monday.
Cycle 2 OHP
2023-04-17
OHP
95,105,115, 125x5
135x3
155x2
135 5x6 Easier than last cycleās 5ās. Might be hitting some easy 8ās in a few cycles.
+
Medium Width Neutral Grip Pulldown
230 2x9 Whoops! Misload
220 3x9
Seated DB OHP
60āsx9,9,8
Modified Pendlay row (to low belly)
185 3x9
Wide Grip Cable pushdowns
95 4x13
Not really āfeelingā these, but still getting a decent triceps pump.
DB Raises (rear, side)
20ās 3x13+3x13
Dang it! Bought a snazzy new mouthguard and then forgot to use it.
maybe next time!
Man, that hits close to home.
