Squat 100 LBS per Decade

Training Training Logs
82

That’s some good work. Hope your knee feels better soon

83

Appreciate it! Was actually able to squat today without any real problems. We’ll see how it feels in the morning.

84

Squat (Began 531 progression for this lift)
220x5
255x5
290x8
225x5

Single Leg RDL (first time I have ever tried these)
12 lb Dumbbells each hand
4x12

Leg Press
405 4x12

Glute Ham Raise
Bodyweight
4x12

Standing Calf Raise on squat machine
225 1x15

I have always had poor balance. The single leg RDL reinforced that fact. Had a pretty difficult time with these. I’ll probably go up on weight next time and see if I can keep my balance between.

Went too heavy on calf raises. Form was lacking. Will drop back next time.

85

If you’re interested in single leg work but balance is an issue, depending on your goals perhaps you might (might) be interested in sprinkling in something like this.

86

I’ll give that a try on the SL RDL. I’ve done it before on slit squats but hadn’t thought about it for these yet.

87

7/7/20

Seated Cable Rows
120 lbs 4x12

Superset with…

Decline Cable Press
135 4x12

Mid Grip Lat Pulls
80 4x12

Superset with…

Cable Crossover/flies

2 plates per side
4x12

88

7/8/20

Conventional Deadlift
215x5
250x5
285x5

Began 531 progression on the DL this session.

Safety Bar Squat
185x12
165x12
165x12
165x12

Seated Leg Curl
100 4x12

Seated Leg Press
390 4x12

Still am not logging cardio but am walking most mornings.

89

Tried this today. Made a big difference. Thanks!

90

4/11/20

BOR
145 4x9

Decline Dumbbell Press
100 (Total) 4x9

Wide Grip Lat Pulls
80 4x9

Chest Press
120 x 9
135 3x9

Face Pulls
90 4x9

Alternating Front and Lateral Shoulder Raises
8 lb Dumbbells
4x9

Cable Curls
75 1x19

Triceps Push Down
90 1x27

91

4/12/20

Squat Using 531 Progression
240x3
275x3
310x5
240x3

Single Leg RDL
25 lb Dumbbell 1x9
30 lb Dumbbell 3x9

Leg Press
425 4x9

Glute Ham Raise
BW +10 4×9

Adductor and Abductor work

92

I’ve said before that I should begin to log my cardio and other activity but haven’t started to.

Morning Weight - 233.6

Spent about 55 minutes between push mowing and trimming.

93

7/14/20

Seated Cable Rows
140 lbs 4x9

Decline Dumbbell Press
100 4x9

This was going to be decline Cable Press but it was occupied.

Mid Grip Lat Pulls
90 1x9
100 3x9

Standing Cable Flies
3 plates per side 4x9

Morning Weight - 233.8

Next week I may give floor presses a shot on one of my upper days and see how the shoulder feels with it.

94

Yesterday’s morning weight - 232.4

Today’s - 233.8

7/16/20

Conventional Deadlift
235x3
265x3
300x5
235x3

Subbed in Squat Machine for Safety Bar Squat due to availability.

Squat Machine
225 4x9

Leg Curl
112.5 4x9

Seated Leg Press
405 4x9

1 Like
95

7/18/20

15 minute walk in morning

BOR
150 lbs 4x6

Floor Press
145 1x6
120 3x6

They felt better with lighter weight on the shoulder. I may experiment with doing them reverse grip next week.

Wide Grip Lat Pulls
90 1x6
100 3x6

Started out a little too light on these.

Standing Cable Flies
4 Plates Per Side
4x6

Face Pulls
105 4x6

Front Shoulder Raises
10 lb Dumbbells Per Side
4x6
Actually ended up doing a little more sets experimenting with using my palms facing more upward. It felt better on the shoulder.

Cable Curls with Rope Grip
90 4x6

Triceps Push Down with Rope Grip
105 4x6

Morning weight was 233.2

96

7/19/20

Squat
255x5
290x3
325x3
255x5

Single Leg RDL
45 4x6

Leg Press
455 4x6

Glute Ham Raise
BW + 20 4x6

Adductor and Abductor Work

Morning weight = 230.8

I think the morning weight was a bit of an aberration. Think I’ve gotten a little low on fluids. Bad habit.

97

7/20/20

15 minute walk

Morning Weight - 231.8

98

7/22/20

Seated Cable Rows
160 lbs 4x6

Superset with

Cable Press
165 4x6

Mid Grip Lat Pulls
110 4x6

Superset with

Single Arm Cable Press
Six Plates 4x6

Yesterday’s Morning Weight - 233.0

Today’s Morning Weight - 230.2

99

4/23/20

Conventional Deadlift
250x5
285x3
315x2

I think I’ll keep the weights the same on the next cycle and try to add a few more reps. After dropping the trap bar deadlifts and RDL for Glute Ham Raises and RDL, I probably have regressed a touch here though I am making progress in other areas. But the last set here was tougher than I anticipated by a solid bit.

Squat Machine
255 4x6

Seated Leg Press
425 4x6

Leg Curl
125 4x6

Morning Weight - 230.2

100

4/25/20

BOR
145 4x12

Plate Loaded Chest Press
115x12
120x12
120x12
135x12

I had initially attempted a trap bar and then a dumbbell floor press here but could tell right away that each were going to aggravate the shoulder so I made an audible.

Wide Grip Lat Pulls
80 4x12

Standing Cable Flies
3 plates per side 4x12

Face Pulls
90 4x12

OHP Machine
20x12
30x12
40x12
50x7

Was going to be Front Raises but wasn’t feeling great either. Kept the depth on the OHP very limited.

Cable Curls
75 4x12

Superset with

Triceps Push Down
90 4x12

Yesterday’s Morning Weight - 230.0

Today’s - 230.4

101

7/26/20

Squat
230x5
265x5
300x5
230x5

I lowered the pins in the power rack I use at the gym. I typically descend to just before touching the pins. I wanted to go another inch and a half to two inches lower. I’ll need to dial back the weight a bit. Thinking 20-25 lbs. Want to make sure I’m getting enough reps.

Single Leg RDL
40 4x12

Leg Press
415 4x12

Glute Ham Raise
BW +10 4×12

Adductor and Abductor work.

7/26/20 Morning Weight - 228.6

7/27/20 Morning Weight - 229.4