A little background, used to lift/run regularly before 2013 but fell out of it due to a herniated disc and giving up training which led to my worst performance on a fitness test for work(military). That poor performance was kind of wake up call to get my shit together. Been back at the grind since around June and recently scored perfect on a fitness test in August. My goals are simply to get stronger and better at running.
Today’s session:
Dips
80lbs 6,5,4,4
DB Rows
145lbs 17,15,14
Band pull aparts superset with pull ups
8x 30/10
Having shoulder issues with overhead work and bench pressing. Going to run heavy dips 3x a week until I am forced to reduce it to twice a week. From then, I’ll ease into overhead work with something shoulder friendly like a log press. Body weight 199lbs
2 mile run last night
Today’s session:
Rickshaw 2" grip timed holds
295 20s,18s,18s
GHR
Assisted 10,10,10,10
Decline situp
25lbs 12,12,12
Leg curl
120 15,15,15
2 mile run
Today’s session:
Dips
85 5,4,4
45 10,8
Pull ups
65 4 x 4 with 3 partials
3 rounds of 40 band pull aparts, 1 set of shoulder shocker, 40 band pull aparts
Not too much shoulder pain today.
Squats
365 3
275 5,5
Block pull 4 inches
475 7
Felt very sick today. Sore throat, nausea, dizziness, and fever.
Been sick since Saturday.
Dips
90lbs 4,4,4,3
45lbs 11 with 6 unweighted
Pull ups
70lbs 3 with 3 negatives, 3 with 3n, 3 with 3n, 2 with 3n and 10 unweighted
Pull ups superset with band pull aparts
11/40,11/40,11/40,11/40,11/40 (ripped open a callus here so I stopped)
Treadmill
.5 mile run, 1 mile walk with incline
A lot of phlegm started coming up when I tried to run so I just did a fast paced walk.
Dips
95 4,3,3
70 8 with 10 unweighted
Pull ups
70 4,4,4
45 8 with 11 unweighted
Band pull aparts 1 inch blue band
6x50
Squats
370 3
315 5,5
Block pulls 4 inches
495 0
485 0
405 3
Block pulls were rough today. Got about an inch off the block with 495 and couldn’t get it up anymore. Same story with 485. I wanted to rep out 405 but I had nothing left after blowing my load on 495 and 485. Really, I felt worn out by the time I got to the second set of squats. I think 475 to 495 was too big of a jump and I am still recovering from being sick. Next week going to work from the top down with range of motion progression from 7 inch blocks.
Dips
100 3x3
70 11 with 11 unweighted
Pull ups
75 3x 3 with 1 partial
45 7 with 8 unweighted
Band pull aparts (1 inch blue band, -1 inch with each hand)
4x40
3x30
CG Cable row
190 12,10,10
Shoulder Shocker
35/10 8,8,8
Prowler push 50 ft with Tire flips for 50ft
90lbs/big tire
180lbs/big tire
180lbs/big tire
180lbs/big tire(mouthful of breakfast came up)
Treadmill run/walk
2 miles at 22 minutes
Squat complex
135
185
135
weighed about 200 today. I was down around 196 about a month ago and I think I need to suck it up and make 190 happen. I am way too slow at 200lbs. I am just going to stick with the heavy conditioning and keep the calories low.
Strict press
45 10
95 5
135 5
145 5
No pain during the 145 set but shoulder started feeling really tight after so called it quits.
Dips
80 5
45 10,10
Meadow Rows
135 10
150 9,9
First time doing this so kind of awkward foot placement and balance.
Pull ups
45 8 with 7 bodyweight, 5 with 5bw, 5 with 5bw
Prowler push 75 ft with Tire flips
45 with 11 flips
90 with 11 flips
135 with 11 flips
135 with 11 flips
90 with 75 ft sprint
90 with 75 ft sprint
Callus started to tear open so I stopped flipping the tire.
My shoulder has been feeling better lately so I’d thought I’d try OHP to see how it felt, it felt better but still not 100%.
Dips
105 2,2
70 8,7
Pull ups
77.5 2,2
45 5,5
CG Cable rows
190 13,12,11
Band pull aparts 1" blue band with -1" grip
5x40
Tricep Extension superset with one arm band curls
120 10/15,10/15,10/15
Everything felt extremely heavy, even my light sets, so I think it is time for a deload. Going to deload next week then I want to come back with better structure to my programming. I think heavy dips 3x a week was great for quickly increasing the weight but my elbows feel pretty beat up and I started to lose reps every workout towards the end so I think a change is in order.
I am thinking Monday and Friday will be heavy days and Wednesday will be a lighter day focused around volume. Also, my assistance work could use some reworking. I am thinking Monday’s will be for shoulder health, Wednesday’s will be for improving chest strength, and Friday’s will be for elbow health.
Deload day!
Dips
60 5,5,5
Pull ups
45 5,5,5
CG Cable row
160 10,10,10
Band pull aparts
5x30
2 mile run
Been playing around with supinated grip pressing and slightly supinated grip with dips. It takes a lot of pain out of pressing so I think this will help my shoulder heal up.
20 min bike ride ~7 miles
Medley with 75 ft sled push and tire flips and 75 ft farmers walks
200lbs, 8, 264lbs
220lbs, 8, 264lbs
220lbs, 8, 284lbs (callous tearing open again)
Sled push 75 ft
220
270
320
Same callous keeps tearing open. Trying to save my hand for deadlifts on Saturday. Weighed 198 today.
Dips
70 5,5,5
Pull ups
45 5,5,5
CG Cable row
160 10,10,10,10
Tricep pushdown superset with band curls
120 5 x 12 with 15
Last deload workout.
Squats
335+50lbs of chains 4 reps
Block pulls 7 inches
455+50lbs of chains 7 reps
Paused front squat
185 4
205 4, 4
First time doing front squats in a long time. Video of block pulls:
Dips
85 8,8,7
50 15,11
Pull ups
55 6,6,5
25 12,9
Shoulder Shocker superset with band pull aparts
25/5 12 with 40, 12 with 40 shoulder pain so I stopped here
CG Cable row superset with band pull aparts
170 20 with 20, 20 with 20, 15 with 20, 13 with 20
Kept the rest times low on the assistance work to get the lifting portion done quicker because I spend forever in the gym.
Interval run 1 min on, 1 min off
19 rounds started at 6.5 ended at 8.4
4.26 miles covered in about 45 minutes
Weighed in at 197.5 today.
GHR
3 x 3 with 8 assisted
Prowler push 75 ft
90(sprint)
180(sprint)
230(sprint)
280(1/2 sprint, 1/2 walk)
Rickshaw 2inch grip timed holds
135 10 seconds
225 10 seconds
275 10 seconds
325 10 seconds
275 10 seconds
225 10 seconds
135 10 seconds
Interval run 1 min on/1 min off
Started at 7.0 ended with 8.7
3.8 miles in ~39 minutes
Today’s workout
Dips
55 12,11,10
Meadow Rows
135 16,16,16
Pull ups
25 9,8,8,7
Strict log press
140 3,5,5,5
Very weak day, I feel like I should have done nearly double the reps here today. First time doing log press and no shoulder pain so I like this movement.
Dips
90 7,7,6
55 14,10
Pull ups
60 5,5,4
35 7,6
Cg cable row
190 13,12,11,10
Band pull aparts
5x20
Tricep extension superset with curls
130/50 15/20,14/18,12/15,11/12
Squats
340+50 5
Block pulls 6 inches
455 10
Paused front squat
225 3x4
Decided to ease up on the weight for ROM progression. This would be a 50lb PR for my 10 rep max off the floor if I can keep the reps up as I increase the ROM. Weighed 197 today.
Dips
95 7,6,5
60 11,9
Pull ups
68 5,4,4
40 10,8 with 5 unweighted
Interval run 1 min on/1 min off
3.1 miles total
Shoulder started feeling sore during pull ups so cut out accessory stuff today.