2024-05-29
Squat Day
SSB Squat
322x5,4,4,4,5 (PR)
I’m going to crush this weight.
SSB Good Morning paused on pins
212 3x7
+
Hanging Abs, knees to elbows, no swinging
3x9, 2x8
45 Degree Hyper Nordic
BWx8
BW+15 2x8
Walking Lunges
BW+100 2x10 (20 steps, 10/side)
Backward treadmill walk
setting 5x2 minutes
Hardest part of walking lunges is keeping the weights from swinging around. They really tire the backs of my shoulders
Another PR party in here!
That is some strong SSB squats! Congrats on the PR!
2024-05-31
Bench Day
Bench Press
205 3x6, 2x5
Almost didn’t get that last rep
+
Green Band Pullaparts
5x25
Barbell Bent Row
230 3x8, 7
Incline DB Press
70s x 10,10,8
Bit of a regression, but bench was hard today
+
MAG Med Grip Pulldown
210 3x11
First time in weeks I’ve been able to do this with no forearm pain.
Pec Deck
190x12
160 2x12
Changed to lifting my chest up and burying my chin in it. Makes it harder for some reason and I can feel my boobs more.
Decline Close Grip Bench Press
145x10,9,9
Usual bench was busy and setting up the rack for pin presses is a pain.
Seated incline DB Curl
45’sx8,7,7
Slowed the negative, so got fewer reps
Cable Rear Laterals
25s 3x13
Cable Overhead Triceps Extensions
75 3x15
Go up again I guess.
Some regressions and technique improvements today. I count it as a win.
glad to hear this, oh and …
Bench can go jump off a cliff. 
2024-06-03
Deadlift Day
Rack Pull (top-of-shin height)
405x3
455x5
475 2x3
That was not a max triple, I’ve got more. I couldn’t tolerate the thought of doing straight deads yet again so I did these. A triple at this height = 1 single from the floor for me.
Deadlift Against Bands (Power bar)
405+green bands 3x2
Just to keep a full range movement in there.
Overhead Press
135 3x7, 2x6
Leg Press
560 3x8
Hammer Strength Pulldown
190 3x12
Seated Leg Curl
225 3x10 (PR sets@reps)
Got in late, so I’ll have to do my calves and biceps tomorrow. Maybe some farmers’ walks too. Hamstrings are feeling pretty toasty.
That was a lot of PC work. Rack pulls followed by banded deads. Impressive!
It’s actually less overall work since I usually perform about 17 full reps of deadlift. Rack pulls aren’t that taxing due to the reduced range of motion. I feel great today
2024-06-04
Extras Day
Standing Calves
BW+240 3x20
Spider Curls
35s 3x11
DB External Rotations
20s 3x15
Wrist Curls
70 3x10
Reverse Drag Curls (straight bar)
70 x10,8,8
Seated Face Pulls
50 3x15
Slow execution, no jerking
Leg extension lengthened partials (hold at top 3 count)
100 3x8-10
Traps are all bound from rack pulls yesterday. Cool.
It’s hard to describe “not feeling great” to non-trainers who haven’t experienced excellent physical functioning.
I’m not sick
I’m not sad
I just don’t feel all that good right then.
Family in town this next week.
Don’t know that I’m going to get much training in, unless I shift to early morning workouts, which I haaaaaaayteeee!
But if needs must and I can wake up that early.
This is the longest layoff from training I’ve taken in years.
Probably going to have to ramp back up once i start again.
Bother.
Sorry to hear that.
Rest up, maybe do some program/planning…back at it soon.
Z
Looks like we’re going to move across the country by the end of next month, so training is going to have to get a lot simpler and shorter for the next while as we get set up to go.
2024-06-24
High Hang Clean and Press - 1 clean per press
135 6x3
+
Pullups
BW 6x5
SSB Deep Paused Squat
242 6x3
Fast out of the pause
Dips
BW+45 5x5
+
DB Rear Laterals
20’s 5x8
Cable Press Downs
80 3x12
Just to get things oiled up and moving again. Not too tough
2024-06-26
Bench Press
205 (paused) 3x3
205 (t&g) 3x3
Barbell Bent Row
230 6x5
Snatch Grip Deadlift
245 6x5
Seated Lever Press
140,160x5
180 3x5
Seated Incline DB Curls
40’s 3x8
No time for calves.
2024-06-28
Axle Push Press
165x3
175x3
165 4x3
135x8
MAG Med Grip Pulldown
220x5
240x5
230 4x5
Hatfield Squat - paused on straps
335 6x3
Not hard. I guess I kept some of my squat power from the free squats last month
My chest really hurts from last session. I know! Let’s do Larsen presses with no warmup!
Larsen Press
175x5
165 2x5
Cable Overhead Triceps Extensions
70 3x15
+
Standing Calves
BW+240 2x15,12
Achey in the chesticles. Tomorrow will be fun.
2024-07-01
Incline Bench Press
165 6x3
Med grip Cable Row
190 6x5
Deadlift
405 2x3, 3x2
DB Laterals Rear/Side
25’s 3x8/8
DB Hammer Curls
45’sx8,6
40’s by 8
Standing Calves
BW+240 3x15
+
Tibialis Raise
BW 2x15
Haven’t done incline barbell bench for a long while. Really felt it. Deadlift is down by a bunch, based on how hard those 405’s were.
Interesting. I’m getting a better growth response from less overall work. I may have been overworking myself prior to the layoff.
2024-07-03
Clean and Press
135 6x3, 2
+
Pullups
BW 6x5, 3
SSB Pause Squat
275 6x3
315x2
Dips
BW+45 8, 4x6
BWx10
Cable Triceps Pressdowns
85 3x12
Elbow hates me.
Life Fitness Reverse Pec Deck
135 3x12
I think I need extended range pushups. The dips felt weak as weak, even though I did more than last time.