5-15-19
D-Load, DC style
25* dumbbell incline: 75s x 12, 8, 4
CG bench: 185x 9,5,3
EZ curls: 70x 10,8,4
NOTES
Paul Carter’s thread is influencing me here; low frequency, low volume sets to failure. Was in & out in under half an hour!
For this week, Going with a:
Chest, triceps & biceps
Calves, hams & quads
Shoulders, back width & back thickness
Seated calf machine: 160 x 9 awful reps
Leg curls
Zercher box squats: ramp to 255x6, bottoms up high bar box squats: 135x20
5-21-19
ME Upper
Bench! / 10 band pull-aparts
135x2
185x2
225x2
245x2
265x2
DB strict press
25s x 8
50s x 8
65s x 5
Chest-supported row, reverse v flys leaning on row machine, and tricep pull downs.
NOTES
ADHD is Kicking in super hard, I’m all over the place on programming. Today’s training was based on CT’s conjugate for busy men.
Still no desire or plans to be locked into going to the gym more than twice a week. Just isn’t worth it to me
5-23-19
Leg press
2 plates each side x 3 / 10 pull-aparts
3 x 3
4 x 3
5 x 3
6 x 3
7 x 3
8 x 3
Power clean off the bench (knee height), full stop on bench.
135 x 6
185 x 4, 3, 2, 1, 1 (cluster)
135 x 15-20, 6-8, 4-6 (rest pause)
5 second negative leg curls - rp drop set
Chest supportled row (strip set)
45x10
90 x failure
70 x failure
45 x failure
Leg extensions for days
NOTES
MAXIMUM rest is about 60 seconds. I honestly don’t care if I’m missing out on bigger weights. I’d rather leave a few lbs on the bar than stare into space for 5 minutes.
Saturday, may 25
saltwater fun!
Hit-up Padre National Seashore and did a fair bit of bodysurfing. Waves were 3-5’ but had some power to them.
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Sunday, May 25
Ran 2.5 miles after a few pretty strong drinks. I call that raising my floor lol.
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Saturday, May 26
DE upper
Push press: EMOM 8x3 @ 155
Rows/ Bench: 185 x 16, 3, 3, 135 x 10 (rp drop set)
Low incline DB bench 60s x rest pause
Triceps push down w/ bar - rp, pause at top & slow negatives
Cable fly / chins / cable kickbacks x 3
& did stretching at the end
NOTES
I may be running today but not positive. Again, at no point was I resting longer than a minute. I was in & out in like half an hour.
5-31-19
Tried the pull day from best damn
RDL: 365 x 6,6, 6-2-1
Lat pull down: 100 x 6, 160 x 6, 200 x 5,4, 4-2-1
Rear lateral: 25x8, 30x8, 35x4-30x4/30x6/25x8/20x10
BB curl: 50x6, 70x6, 70x6,6, 6-3-2-(2)
Decline sit-ups
NOTES
I’m trying to find my stride here, feeling a bit lost. I do like the idea to doing a push pull template/program. Lower day drains me and upper is usually much easier… may be nice to break up the deadlift/hinge pattern and squatting
Christ Almighty! I wish I could RDL like that.
@strongmanbrett love me some RDLs. I feel like they just groove so well as a movement, but to be honest my back was a little unhappy after
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June 4, 2019
Mobility 1
While listening to some rainfall sounds by the honest guys on YouTube, I did most of the simple 6 and agile 8, a couple of 35lb Turkish get-ups, sun salutations and some basic stretching. Finished off with a ten minute guided meditation, which I plan on doing twice weekly as the finisher for my mobility sessions.
strange! my back loves them
Impressive
@strongmanbrett my back likes them more than most things, but man anytime I get into that lower rep range for a hinge exercise I always feel it.
@Koestrizer thanks man! I think since I’m a very gentle deadlifter in general in terms of controlling the negatives, there isn’t a tremendous gap between my RDL and conventional deadlift strength.
So I’ve got a new plan…
I’m going to keep with 2x2x2, but my lifting days will be based on the below article. I’m roughly taking those 6 workouts, and doing them over a 3 week period. However, I’ll just be doing the split and bodypart sequence, not the program. I’m going to do an 8-12 double progression scene on the big lifts, then follow it up with failure technique hypertrophy work
6-5-19
Push 1, squat
Bottom-up box squat: 135x8, 185x5, 225x4, 275x8 (breathing squats, ugly AF)
Narrow Leg press /calf raise/leg press - 5 second negatives
10/10/10
10/10/10
20/10
Incline bench - “3”50 method
135x17,11,5
95x11
Flat w bar reverse push down ‘til failure, 5 second negative and hold at peak
30,45,55,65,30,15
Laterals w 20s
12, 3 partial
8,3 partial
8,3 partial
NOTES
I totally pulled a hamstring on those ugly ass squats, I had to limp my way to the leg press machine and took a narrow stance low on the pad to take stress off it but still train the quads.
You’re reaching @isdatnutty levels of program hopping here!
Hope the hammy is a minor thing man, sounds painful.
How can a box squat be bottom up… I may be dumb here but I have a hard time picturing that 
. Or was it from pins as well?
@mr.v3lv3t I’m hoping that will lead to his strength levels haha. Man I just haven’t found my groove but I really think this is the one. I LOVE the layout with the changes I’ve made. I think rotating the lifts over a 3/4 week period will keep me fresh and ready to set some PRs.
Thanks man. It’s feeling better now that I’ve been moving. I actually think the leg press helped out quite a bit because a: it felt better, and b: I think it allowed some passive ROM
@Koestrizer lol yeah so since my new gym doesn’t have squat racks, I wedged myself under the bar on the bench press and wiggled back a bit before standing up with it, and to return it I have to sit and lean over.
Haha wtf mate? You need a new gym asap!
What he said ^
That’s outrageous haha.
Lol @Koestrizer & @mr.v3lv3t, no fucking lie. I’m still salty about my old gym closing. I’m going because of my wife. I’d 1,000x prefer to return to the strongman gym I was going to for so long, but my wife simply won’t go if it’s not an in-your-face convenience, and this gym is two blocks away I’m just making it work haha.
Friday June 7 - mobility 2
I did beer yoga at a local brewery. It’s basically just yoga turned into a drinking game. The drinking went on a lot longer than the yoga lol. Felt like hell this am.
Forgot I had a health exam this morning and my triglycerides were over 500, and I had “went” from 13% bodyfat to 20% in only three months lol. They said there must’ve been some sort of testing error. Yeah, must’ve been haha.
I hate to break it to you but training with your significant other is overrated then, haha. But in all seriousness, if you describe to her how much that means to you I am sure there is a chance.
Had a good laugh
The things you do for love haha.
