April 13th
Warm-up: Jumping jacks, internal rotation stuff, band pull-aparts, v-crunches, band good mornings, band corkscrews, lazy hips
Barbell floor press: (C3W1)
8 x 10 (bar)
58 x 5
61 x 5
65 x 24
Push-ups: 20,20,20,20,20,20
SS ABC with
A: One-arm band cross over: 10,15
B: One-arm flye - low to high: 10,15
C: Cavalier crossover: 27x 8,12
Finishers:
Dumbbell hammer curls :
8.4 x 25
8.4 x 25
8.4 x 15
Chin-ups: 3
Standing incline band press: 15,15,20
Iām so dubious about most correctives and stuff like that, but occasionally you hit on pure gold that really does fix a problem overnight.
Good to see you still getting the work in man.
Yeah, hear you. I have started to realize that you really need to try out a lot of stuff before finding something that really does a difference. No idea if the current scheme will help on my knee, but have to try something.
I did hit the jackpot with internal rotation exercises advice for my shoulder and have not had pain since when lifting, so it is possible.
April 15th
Warm-up: Internal rotation shoulder stuff, Band pull-aparts, jumping jacks, cubans, sit-ups, reverse hypers, sideplank w/twist
Pull-ups: 2,2,2,2,2
SS with band pull-ups: 5,5,5,5,4
Overhead press: (C5W2 + FSL)
8 x 5
28 x 5
38 x 5
53 x 3
57 x 3
60 x 6
53 x 5
53 x 5
53 x 5
*Was a little surprised by only being able to do 6 reps @ 60, but going back in my records to last cycle, it was 6 reps @ 59 then, so progress after all.(and shitty memory apparently ) *
Dumbbell rows, kroc style:
27 x 23
27 x 23
27 x 17
Lateral dumbbell raise:
8.4 x 15
8.4 x 15
8.4 x 12
8.4 x 12
8.4 x 12
Finishers:
Rear delt / high band row: 12,12,12 - SS with:
Lazy hips: 15,15,15
X-walks: 10,10,10
April 18th
Warm-up: Internal rotation shoulder stuff, Band pull-aparts, air squats, cubans, c-crunches, reverse hypers, sideplank w/twist
Pull-ups: 2,2,2,2,2
SS with band pull-ups: 5,5,5,5,5
Overhead press (C5w2)
8 x 5
28 x 5
38 x 5
53 x 3
57 x 3
60 x 8
Btnp:
28 x 12
28 x 12
33 x 12
Threw btnp in on a wim, not sure if itās a keeper.
Barbell rows:
33 x8
48 x 8
68 x 8
78 x 8
88 x 8
88 x 8
88 x 8
88 x 8
88 x 8
68 x 20
Push-ups: 25, 25, 25, 25
SS One-arm flye - low to high: 12, 12, 12, 12
Lateral dumbbell raise: 8.4 x 15, 15, 15
SS Band face-pulls: 10, 10, 10
Lazy hips: 15, 15, 15 (es)
SS X-walks 10, 10 ,10 (es)
April 19th
Warm-up: Hip/ back stretches, external rotation set, sit-ups, band good mornings, band sledgehammers
Band leg triple exercise (Hip/glute/quad): 15,15,15
SS with Lazy hip for glutes medius: 20,20,20
Glutes bridges - one leg: 15,15,15
SS with glutes bridge march: 20,20,20
SS with kneeling glutes kickbacks: 10,10
Weighted glutes bridges: 25
Clamshell - band: 3x20 es
Lunges: 20
That was a lot of bridges and glute work. You going for an Insta account?
Ha, ha, no am pretty sure Iām not insta material.
Just trying to strengthen glutes to help hip, which should help the knee. In theory at least, weāll see what happens.
April 21st
Warm-up: Jumping jacks, internal rotation stuff, band pull-aparts, lazy hips
Barbell floor press 5x58, 3x 65,70, 74x20
58 x 5
65 x 3
70 x 3
74 x 20
I have a feeling I have my set TM too low, but not having a rack, it suits me well enough to move slowly forward. Ironically enough, I believe the progress I am seeing is more due to doing more push-ups, than to the 5/3/1 floor press progression I am following. But hey - whatever works, right?
A year ago, April 17th 2020, I had started doing some body weight sets, and my push-ups reps on that day was 10,10,15. So yeah, has definitely improved in the past year.
Push-ups: 20,20,20,20,20
SS ABC with
A: One-arm band flyes: 12,12
B: One-arm flye - low to high: 12,12
C: Cavalier crossover: 27x 8
Standing incline band press: 15,15,15
Not sure I understand this one
Kind of a home made one: Circular band anchored near the floor. Standing inside the circle gripping the band with hands roughly shoulder width apart. Walk a few steps forward to get band nicely tight. Pressing out&upwards roughly at same angle as if in a incline bench press. When at max, move hands slowly together while maintaining pressure. Rinse and repeat.
I find it nice as a finisher after heavier chest work.
April 22nd
Slept poorly, have felt shitty throughout the whole day, so just the bare essentials today.
Warm-up: Air squats, internal rotation stuff, cubans, band pull-aparts.
Pull-ups, band-assisted: 7,10,8,8,8
Overhead press (C5W3)
8 x 5
28 x 5
38 x 5
48 x 5
60 x 5
64 x 3
64 x 4
67 x 2
Forgot to change plates before the 1+ set, so did the 3ā set set twice. Oh well, itās been that kind of day.
Dumbbell rows, kroc style:
27 x 20
27 x 20
27 x 20
Lazy hips: 25
And done.
April 24th
Warm-up: Jumping jacks, internal rotation stuff, band pull-aparts, lazy hips, band good mornings, v-crunches, floor corkscrews, cubans
Pull-ups: 3,2,2,2,2
SS Pull-ups, band assisted: 5,5,5,5,5
Overhead press: (C5W3)
8 x 5
28 x 5
38 x 5
60 x 5
64 x 3
67 x 3
Behind the neck press:
33 x 10
33 x 10
33 x 10
Barbell rows:
33 x 8
48 x 8
68 x 8
78 x 8
88 x 8
88 x 8
88 x 8
88 x 8
88 x 8
Push-ups: 25,25,25,25
SS with Band flye low to high: 12,12,12,12
Lateral dumbbell raise: 8.4x 15,15,15
SS with band face pulls: 10,10,10
April 26th
Band leg triple exercise (Hip/glute/quad) 15,15,15
SS Lazy hips Glutes mediues exercise: 25,25,25
Glutes bridges - one leg: 15,15
SS Glutes bridges - march: 20,20
Band clamshell: 50
In a rush, so just the bare essentials (and barely that) done)
April 27th
Warm-up: Jumping jacks, internal rotation, band pull-aparts, lazy hips
Barbell floor press: (C3W3)
58 x 8
74 x 5
79 x 3
83 x 14
Despite not really prioritizing this, I seem to make great progress. (Last +1 set vas 80x12). Started really low (-2kg in TM), probably this benefits me now.
Push-ups: 20,20,20,20,20,30
SS ABC:
A Straight band flyes: 12,12
B One-arm flye - low to high: 12,12
C Cavalier crossover: 27x 8,8
Standing incline band press: 15,15,15
April 30th
Warm-up:
Did the Best Home Ab Workout in 10 Minutes Athlean-X set that @jdm135 recommended a while back. That is actually tougher than one would think, had problems doing all the sets for the full minute. But something to work at then.
Followed by Internal rotation set, band pull-aparts, lazy hips, x-walks
Chin-ups: 3,3,3,3,5
SS Pull-ups, band assisted: 5,5,5,5,5
Dumbbell rows, kroc style
27 x 20
27 x 20
27 x 20
27 x 17
27 x 15
27 x 19
Zeus rows, band: 12,12,12
Good mornings,band: 20,20,20
High to low one armed band row: 15,15,15
Lateral dumbbell raise: 8.4 x 15,15,15
SS Rear delt /high band row: 10,10,10
Great session today. Bank holiday here and wife is out, so had all the time in the world. Hit my back from various angles and feel nicely well-done now.
So glad youāre doing pullups! Hows the elbow?
Pull-ups are efficient for sure.
I think The elbow and me have reached a truce - I donāt overdo it on the training and it wonāt overdo it on the pain.
Elbow / forearm problems is for sure a major limiting factor for me in doing pull-ups.
It is somewhat painful, while doing it,but no real problems when not, providing I know my limits.
May 2nd
Warm-up: Jumping jacks, Internal rotation, Sideplank w/twist,V-crunches, Reverse hypers, Band pull-aparts, Lazy hips, X-walks
Overhead press (C6W1 + FSL)
5 x 8
5 x 18
5 x 38
5 x 48
5 x 50
11 x 54
5 x 48
5 x 48
5 x 48
5 x 48
5 x 48
Pull-ups, band assisted: 10,10,8
Push-ups: 25,25,25,25
SS one hand band cross over chest : 10,10,10,10
Barbell rows:
8 x 48
8 x 68
8 x 78
8 x 88
8 x 88
8 x 88
8 x 88
8 x 88
Lateral dumbbell raise: 8.4x 15,15,15,10
SS Face-pulls, band : 10,10,10,10
May 3rd
Warm-up: Hip stretching, back stretching, external rotation set, air squats, sit-ups, band good mornings, band corkscrews
Band leg triple exercise (Hip/glute/quad): 20,15,15
SS Lazy hips glutes medius exercise: 20,20,25
Glutes bridges - one leg: 15,20,20
SS Glutes bridges - march: 20,20,20
SS Glute kickbacks kneeling: 12,12,12
Weighted glutes bridges 27kg: 25,25
SS band clamshell: 50,50
Lunges: 16,16,16
This is by far the most boring day of the training week. But probably beneficial in the long run.