Something Different: Day 1 - Saturday
Pull-Up (Neutral):
8x5
Neutral Grip DB Bench:
10 @ 60s
10 @ 90s
8 @ 100s
3x5 @ 120s (Wraps)
20 @ 60s
Snatch Grip Pendlay Row:
5x10 @ 135
Battling Ropes:
3x1:00 minute
This workout felt good. Barely any joint pain. DB bench is definitely going to be a large part of this plan. This is basically a deload version of the plan though.
Tomorrow (Monday) is going to be front squat, maybe overhead squat, snatch, box jump, and ab work.
Something Different: Day 2 - Sunday
Front Squat:
Bar
10 @ 135
5 @ 225
3x8 @ 225 (Belt)
10 @ 135
Good Morning:
4x10 @ 135
Snatch:
8x1 @ 135
Pallof Press (Light Band):
3x10 L/R
Need to do more front squats. These were very hard, but I could definitely feel the quads working for me. Good mornings felt fine. I wanted to stay light a la Jim Wendler’s article, so I did and it felt good. I’ll move up once 135 feels like nothing. Snatch was easy. I skipped box jumps because of time constraints.
Good day overall
Something Different: Day 3
Neutral Grip DB Bench:
10 @ 60s
10 @ 90s
2x8 @ 110s (Heaviest at this gym)
10 @ 110s
9 @ 110s (Failed 10th)
HS Iso-Lateral Row:
10 @ 2pps
10 @ 3pps
3x8 @ 4pps
JM Press:
3x10 @ 135
2 Light Bands High Row/Facepull:
3x20
I’m feeling good doing this type of workout. No joint pain whatsoever, but my muscles are sore a lot, so that’s good.
Since I don’t have any heavy DBs at this gym, I guess I’ll just keep going as high as I can on reps on bench. Feels good so far.
Something Different: Day 4
RDL to Pins (About 3/4 up the shin):
10 @ 135
10 @ 225
5 @ 315
4x5 @ 405 (Straps. Add belt)
10 @ 405 (Straps)
Partial Wide Stance Squats from Pins (Explained below):
5 @ 225
5 @ 315 (Add belt)
5 @ 405
5 @ 455
5 @ 405
Hyperextension:
2x20 @ BW
Hanging Leg Raises (Bent knee):
1x20 (Hip flexors doing too much work)
Light Band Rotational Abs:
3x10 L/R
Then I mowed the lawn and did some other stuff. I was moving for over 3 hours straight, so now I’m tired. This workout went well. It was nice to move some heavier weights, but I think it was too soon. So, I’ll stay back a bit.
The RDLs felt very good. The first set of 405 I did without straps and it felt like my hands were going to bleed. Fuck it…straps. The partial wide stance squats from pins were probably about a half-squat. I did these more as a deadlift accessory than a squat accessory. My feet were in my sumo position and the pins were set at a height that if I let my arms hang down, it would be like a sumo deadlift.
I’ll be going to Pennsylvania for a week starting tomorrow. I don’t know how often I’ll be able to get to the gym. Hoping for at least 2 trips.
Something Different: Day 5 - Sunday
DB Military Press:
10 @ 45s
10 @ 55s
DB Bench (Varying Grips):
10 @ 65s
10 @ 85s
4x8 @ 100s (Wraps. Heaviest available)
DB Reverse Flies (Incline):
3x15 @ 20s
BB Bent Over Row (Neutral. Had built in handles):
10 @ 135
5 @ 225
3x8 @ 225
Voyer Cable Shrugs:
12 @ “170” Per Hand
2x12 @ “180” Per Hand
Banded Triceps Pushdown (2 light bands):
3x12
2 Mini Band Triceps Extension (Finisher):
20/12/6 L/R
2 Mini Band Pull-Apart:
3x20
This went pretty well I guess. Nothing special to report. My shoulders got tired quickly during DB bench for some reason. It was probably from being in the car for so long and doing nothing for the past few days.
I don’t know how anyone could possibly get strong in the gym (YMCA) here ¶. The “free weight area” is about 20’x30’ room that includes 1 flat bench, 1 incline bench, 2 DB benches, 1 seated DB bench, 1 squat rack, 1 smith machine, and 1 leg press. Then right next to that room, there is a gigantic room full of fuckin machines. Facedesk I’m just glad I’m on my off-month instead of being on any sort of powerlifting-type schedule.
Something Different: Day 6
Squat:
Bar
5 @ 135
15 @ 225 (Add belt)
10 @ 275
10 @ 315
2x10 @ 275
Trap Bar Deadlift (50 lb bar):
5 @ 140
5 @ 230
5 @ 280
3x5 @ 320
Light Band Pallof Press:
2x10 L/R
10 L/R Low Band
10 L/R High Band
Everything went well. I wasn’t expecting to do anything high rep or get up to 315. But I felt good for some reason, so I did it. Some of the reps were off form-wise, but when I focused they went well.
Trap bar deadlift is fun. I wish I had one at my gym.
Something Different: Day 7 - Friday
DB Bench (Mostly Neutral):
10 @ 60s
10 @ 85s
8 @ 100s
3x8 @ 110s
BB Bench:
2x5 @ 135
9x3 @ 225 (Some were fast, some weren’t)
Cable Low Row (Neutral):
10 @ “160”
10 @ “180”
8 @ “210”
3x8 @ “225”
JM Press (To Pins):
10 @ 135
8 @ 185
5 @ 185
8 @ 135
Incline Reverse DB Fly:
3x15 @ 20s
Inverted Row:
2x10
Felt weak during this workout. May have been from sitting the car for 14 hours coming back home, but my shoulders hurt again during DB bench. I swear, I can’t get away from some sort of pain. I’ll be switching back and forth between DB and BB now to see if I can avoid any overuse pain, which it may be.
Something Different: Day 8 - Sunday
Squat:
Bar
5 @ 135
5 @ 225
5 @ 275 (Add belt)
5 @ 315
8 @ 365 (Match PR-ish. Previous: 385x7)
5 @ 365
5 @ 315
10 @ 275 (Want to die)
Power Snatch:
5x1 @ 135
Power Clean:
3 @ 135
3x3 @ 185
Hyperextension:
3x20
Light Band Rotational Abs (Explosive with slow eccentric):
3x10 L/R
Squats felt really good today. I’m very happy with the 8x365. I probably could have gotten 10, but I was leaning forward progressively more each rep after 5, so I shut it down. I’ll get 10-12 before I finish this “Something Different” program.
Snatch and clean went well. Just kept volume down and focused on exploding. My back was tired from squatting anyway, which is why I did some high rep hypers. I’m going to continue doing those since my back feels great today.
Something Different: Day 9
Bench:
Bar
10 @ 135
8 @ 225
3x8 @ 275 (Wraps. PR?)
Military Press from Pins (Mini band pull-aparts in between sets):
Bar
5 @ 95
5 @ 135
3 @ 155 (Add wraps)
1 @ 185
1 @ 205 (Slow enough to stop)
Lat Pulldown:
10 @ “150”
8 @ “185” (Wide)
8 @ “185”
10 @ “150” (Wide)
Cable Triceps Pushdown (Plus Mini Band):
2x10 @ “50”+Band
10 @ “50”+2 Bands
2 Mini Band Triceps Ext. / Odd DB Curl Superset:
20 / 10 @ 15 L/R
2x 15 / 10 @ 15 L/R
I’d say this went really well just because bench felt great. I wasn’t expecting to get the 3x8 @ 275, and it wasn’t easy near the end. If I remember correctly, I went into college my 1RM was about 275. So leaving college with a 3x8 of the same weight isn’t terrible.
Military press from pins wasn’t very strong, but I’m happy I got over 200 again.
Something Different: Day 10
Deadlift:
Bar
5 @ 135
5 @ 225 (Sumo til 405)
5 @ 315 (Add belt)
3 @ 365
5x3 @ 405 (Convo)
Squat:
Bar
10 @ 135
10 @ 225 (Add belt)
20 @ 275 (Widowmaker. Huge PR!)
Hyperextension:
2x20
Avg. Band Abs:
3x15 Pulldown
3x10 Pallof Press L/R
Deadlifts were decent for not really having done them in a while. I switched from sumo to conventional because my left hip is still bothering me. I must have actually done something to it. But it’s almost okay, so I’ll just keep doing what I’m doing.
Squats were murder. I wasn’t really planning on doing a widowmaker today, but it was in the back of my mind. I put 275 on and told myself to at least get 15. Well I didn’t take any time in between the 15th and 16th rep and didn’t realize it at first. So I just went for 20 and got it. Last couple reps were almost goodmornings it felt like, but fuck it. I didn’t take more than a second at the top of any of these reps. Apparently it’s supposed to be more of a rest-pause type deal, but again, fuck it.
I was without internet access for a few days. I’m not going to bother writing some of the warm up sets.
Something Different: Day 11, Friday
Floor Press:
Worked up to 3x5 @ 275
Then 10x5 @ 135+Bands (1 short mini and short monster mini per side)
Cable Low Row:
10 @ “180”
8 @ “210”
8 @ “225”
8 @ “240”
8 @ “255” (Stack)
8 @ “225”
Reverse Incline DB Flies:
3x15 @ 25s
Odd DB Curl:
3x10 @ 15 L/R
I was in Atlanta visiting a friend this weekend. We went to Sky Zone, like a trampoline warehouse. I twisted my ankle pretty badly. It’s almost better, but still, no squats today.
Something Different: Day 12, Tuesday
Deadlift:
5 @ 135
5 @ 225 (Tried sumo. Hip still hurts at the bottom)
5 @ 315
2x5 @ 405 (Straps. Weak)
2x5 @ 315
Wide Grip BB Bent Row:
3x10 @ 135
Wide Grip Iso-Lateral Row (Explosive):
4x10 @ 2pps
Machine Leg Press (One leg at a time):
3x8 @ “220” L/R
8 @ “260” L/R
Seated Russian Twist w/ Partner:
3x10 @ 8 lb. Med Ball L/R
Friday was a good day in the gym. I felt strong and willing to be there.
Yesterday (Tuesday) felt like shit. I wasn’t horribly inactive for the 4 days in between, but I was driving for 3 hours before I went to the gym. I just didn’t want to be there once I felt how weak I was on the deadlift, especially at the bottom.
I’ll be going to the gym later today for some upper body work.
Something Different: Day 13
Reverse Band Bench (2 Light Bands. ~85 off the bottom, 5 off the top):
Bar
5 @ 135-Bands
10 @ 225-Bands
8 @ 275-Bands
5 @ 315-Bands
3x5 @ 335-Bands (Wraps. This was tougher than it should have been)
Batwing Holds:
5x5 for 5 seconds @ 55s
Kirk Karwoski Shrugs (Superset with Batwings):
5x8 @ 135 (FUCK)
Military Press:
Bar (Klokov)
8 @ 95 (Klokov. Fuck that, my shoulders can’t do that)
4x5 @ 135 (Add wraps)
7 @ 135
2 Mini Band Pull-Aparts:
3x15
3" Deficit Push-Ups (Superset with Pull-Aparts):
3x15
I lied about going to the gym yesterday and what I was going to do. Gotta keep you on your toes.
But seriously it was just a matter of being busy and going to dinner with my girlfriend and her parents.
This workout was exhausting for some reason. When I usually do reverse band bench (which has been a while), I use average bands. I used light today and I guess I wasn’t expecting it to feel heavy. It felt good to get some weight in my hands though. I stuck with 3x5 since I didn’t have a spot and the rack’s J-hooks were perfectly in place to make it difficult to get the weight in and out, effectively destabilizing me.
The batwing and Kirk shrugs were tough as hell. I’m glad I did them though, since it made my forearms and upper back feel like bursting through my skin.
Military press actually felt good finally. I nearly passed out on the top of a few of the reps. Note to self: breathe after unracking and before the first rep.
Something Different: Day 14
Box Squat (Deep until 315, then just below parallel):
Bar
Bar+Bands (1 Avg. Per Side)
5 @ 135+Bands
3 @ 225+Bands (Add belt)
3x3 @ 275+Bands (Then remove bands)
3 @ 275
3 @ 315
3 @ 365
3x3 @ 405
Free Squat:
20 @ 225
Machine Leg Press (One leg at a time):
10 @ “220” L/R
8 @ “260” L/R
8 @ “300” L/R
2 Average Band Ab Pulldowns:
4x15
Box squat felt decent other than at the bottom, which is where my hip has been bothering me during sumo pulls. I still put up some decent weight despite that though. I could feel my hamstrings doing a lot of the work for once.
I’m inching back toward powerlifting stuff now. I started doing this “something different” thing on August 13, so I guess I’ll stop doing it on Sept. 13 (Thursday). I’m ready to get back to the heavy stuff. I’ll have to stick with these new rules though:
-Cycle in DB bench for elbows and keep doing the odd DB curls.
-Do light high-rep hypers for lower back and more heavy core work.
-Keep box squatting to strengthen hip before switching back to sumo.
Those three injuries/chronic pains were the reason I started this month off. Two of them are completely fine now. The hip is getting much better though. I just want to see if I can keep the same pain from coming back again.
I do want to keep doing some high-rep squatting, because it helps my confidence. But I also keep saying I want to keep doing this or I need to do more of that, but I never do it. So I’ll go through the past few months of this log and look for stuff to include in the next few months.
Something Different: Day 15
DB Bench:
10 @ 40s
10 @ 65s
8 @ 85s
8 @ 105s
5 @ 120s (Add wraps)
5 @ 130s (PR)
2x5 @ 140s (PR)
20 @ 40s
Kirk Shrugs:
5x8 @ 135
Military Press (Superset with Shrugs):
Bar
3x5 @ 135
Pull-Ups (Neutral):
6x5
Very happy to bench the 140s. I went to my girlfriend’s gym, so I figured I’d go heavy since my gym only has 110s. I think it’s safe to say I could get 160s for a few as well if they were available to me. It’s just cool to me that I can bench 280 in DBs for reps.
The rest of the workout was pretty simple and easy. I didn’t want to do much volume on military press. My shoulders weren’t feeling strong. I do like the Kirk shrugs. I’ll raise the weight on those next time.
Something Different: Day 16
Reverse Band Deadlift (Light Bands. Maybe 100 off bottom, bands hanging a few inches below bar at top):
Bar
5 @ 135
5 @ 225-Bands
5 @ 275-Bands (Tried Sumo. Hip is still weird)
5 @ 315-Bands (Add belt)
3 @ 405-Bands
4x1 @ 495-Bands
Dropset: (1 @ 495, 5 @ 405, 5 @ 315, 5 @ 225)-Bands
Cable Ab Pulldown:
3x15 @ “125”
Natural GHR:
8, 7, 6 @ BW (Need to get back into these)
Single-Leg Pistol Squats to Box:
5x5 L/R
Everything felt good today. Add the pistol box squats to my list of to-dos, I think they will be good for my hips considering my ass hurts now.
Deadlift went well, I like the amount of band tension at the pin-height I used (right below 17, for my reference) because it helps me off the floor, but not too much since they’re light bands. And the tension doesn’t last long at all, so I’m forced to explode through the lockout more so than if the bands helped a lot.
I’m done with the “Something Different” thing now. I’ll probably write a program tomorrow night or Thursday for the next month. I have 2 interviews tomorrow and another on Thursday, but I should be in the gym Thursday. I may do a speed week to transition from what I’ve been doing.
Transition Speed Week - Upper 1
Speed Bench (Slightly wide):
Bar
10 @ 135
9x3 @ 225 (Pause first rep)
Floor Press:
Bar
5 @ 135
5 @ 225
5 @ 275 (Add wraps)
3x3 @ 315
Pull-Ups (Superset with Floor Press):
5x5 Neutral
2x5 Pronated
HS Iso-Lateral Row:
10 @ 2pps
8 @ 3pps
2x8 @ 4pps (Last couple reps partial)
8 @ 4pps L/R (One arm at a time)
Incline Reverse Fly:
3x10 @ 25s
Odd DB Curl (Superset with Rev. Fly):
3x10 @ 15 L/R
Everything went well today. I enjoyed doing the speed work, although it was slow at first. Didn’t seem like a huge loss in power over the past month though. My elbows felt completely fine, which is nice.
I am working on my program tonight. I went through the log and found the stuff that I’ve said I wanted to continue doing. Among other things, the program will definitely include these:
Lower:
GHR/Natural Hamstring Curl
Pistol [Box] Squats
High Rep Back Squats
Power Snatch
Heavy Singles on Speed Day [Questionable]
Front Squats
10-12 x 365 Back Squat [Edit: This is a goal I had mentioned]
Upper:
Odd DB Curls
Pull-Ups
DB Bench
DB Reverse Fly (TYIs)
Batwing Holds
Kirk Shrugs
Incline Bench
Core:
Band Pallof Press
High Rep Light Hypers
Cable Pulldown
Also, on my bottom things here, I’m going to add “Discipline”. Motivation is part of it, but I need to hold myself accountable for actually getting the work done and knowing I worked hard. Pushing through low motivation is more important than having high motivation and doing well.
Motivation: 4/4
Nutrition: 3/4
Explosiveness: 3/4
Discipline: 4/4
Haven’t had time to update. This what happened the past three days.
Friday: Bein’ a fuckin’ man
After mowing the lawn for an hour and a half, I spent about 2 hours moving big ass tree limbs and trunks. I could carry some, others I had to drag with a rope for 40-50 yards. I had to chop one in half with an ax after realizing I couldn’t walk it all the way like the strongman “fingers” event. That took about 10 manly minutes.
Saturday: Transition Speed Week - Lower 1
Speed Box Squat:
Bar
2x5 @ 135
3 @ 225
9x3 @ 275 (Belt. Took 10 mins)
Kirk Shrugs:
8 @ 135
3x8 @ 185
8 @ 135
Natural GHR:
7, 5, 5
SL Leg Press (Machine):
8 @ “260” L/R
3x8 @ “300” L/R
Light Band Rotational Abs:
10 L/R (Pallof)
10 L/R (Slow Rot.)
10 L/R (Explosive Rot.)
10 L/R (Pallof)
Shoulders were the only thing that got tired during the box squats. I don’t think that’s ever happened. Guess the yard work was a bit much. They were fast though. I’m happy with this workout.
Today: Transition Speed Week - Upper 2
Speed Bench:
Bar
10 @ 135
9x3 @ 225 (Paused first rep. Right elbow iffy near the end)
Neutral Grip Lat Pulldown:
8 @ “160”
8 @ “180”
2x8 @ “200”
Odd DB Curl:
10 @ 15 L/R
3x10 @ 10 L/R
Military Press:
Bar
5 @ 95
5x5 @ 135
Light Band Elbow Stuff:
30, 20 Extension
20 Flexion
I was very happy about my speed on bench today. I wish my elbow didn’t start hurting already. Hopefully alternating DB and BB work will stifle that out. I woke up with very sore wrists for some reason. I don’t know, but I’m guessing it was from the log carrying and all that. It’s okay though, it didn’t affect my speed since I gripped the bar harder to get rid of the pain.
Everything else went well too. Military press was strong.
Also, I’ve finished writing the first cycle of my plan. Hopefully it’ll keep me healthy and get me stronger finally.
Stuff for today:
Motivation: 4/4
Nutrition: 2/4
Explosiveness: 4/4
Discipline: 4/4
Transition Speed Week - Lower 2
I just named it that to be consistent. I forgot my knee sleeves today, and frankly, fuck squatting without them. So I just did deadlift instead, but I wanted to test my hip with sumo pulls.
Deadlift (Sumo):
Bar
2x5 @ 135
2x5 @ 225
5 @ 275 (Add belt)
5 @ 315
3 @ 365
3 @ 405
3 @ 455
3x1 @ 495
Power Clean:
2x3 @ 135
3x3 @ 185
Hyperextension:
3x20
Pistol Box Squat:
5x5 L/R
Cable Ab Pulldown:
3x15 @ “110”
The hip worked pretty damn well actually. I didn’t have any pain, so I kept moving up. 495 was a heavy enough place to stop, and my back was rounding too much for my liking. I’m happy with getting a few singles though.
I guess that was the end of my transition week. Hopefully I’ll actually have a spot when I go to the gym next, since I’ll be doing some heavy decline bench. I’ve been lifting almost exclusively alone other than when my parents and I happen to go at the same time.
Whatever. I’ll survive.
Motivation: 2/4
Nutrition: 4/4
Explosiveness: 3/4
Discipline: 4/4
Starting 3/2/1 Again - Cycle 1, Week 1: ME Upper
Decline Bench:
Bar
10 @ 135
5 @ 225
5 @ 275
3 @ 315 (Add wraps)
3 @ 345
3 @ 365 (Match PR)
HS Iso-Lateral Row:
8 @ 2pps
8 @ 3pps
4x8 @ 4pps (Max load capacity)
Banded Speed Floor Press (Superset with Rows):
9x3 @ 135+Bands (1 Short Mini, 1 Short Monster per side)
DB Batwing Hold (5 Count):
5x5 @ 55s
2 Mini Band Triceps Extension (Superset with Batwings):
30, 20, 20 L/R
Yogging:
Ran 3 sets of 3 laps progressing in speed each lap. 1 mile is 10 laps.
This went better than expected, since I had not had over 315 pounds in my hands in over a month. My hands did hurt a bit at 345 and 365, but it wasn’t devastating. The match PR was actually decently easy. I don’t think I would have gotten 375 for a triple though, so I stopped there.
I have added in floor press speed work with bands on my ME upper days so that I don’t need to use bands on my actual DE days. Hopefully that will keep my elbows healthy, considering the smaller ROM (my elbows usually hurt at the bottom of full ROM bench).
Fuck jogging, my calves already hurt. lol
Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4
Discipline: 4/4
Cycle 1, Week 1: ME Lower
Squat:
Bar
10 @ 135
5 @ 225
3 @ 275 (Add belt)
3 @ 315
3 @ 365
3 @ 405
3 @ 425 (Match PR)
Deadlift (Conventional):
5 @ 135
5 @ 225 (Add belt)
3 @ 315
3 @ 405
3 @ 455 (Match PR)
SL Machine Leg Press:
8 @ “240” L/R
4x8 @ “300” L/R
Hyperextension:
3x20
Decline Sit-Ups:
4x15 @ BW+20
Both of my top sets were pretty horrible. I almost failed the 3rd rep at 425 near the bottom when my upper back rounded, but I good morning-ed it up. My back was pretty rounded on the 3rd rep of 455 as well, on deadlift.
I don’t know what the deal is with deadlift. I’m learning to sit back pretty hard and some of the weight is lifting off the ground without any effort, but once I get past 315 it’s like it doesn’t matter because I’m too weak in that position. I’ll just keep working on it though. Maybe do some higher reps at 315 and perfect my form, then move to 365 and so on.
Either way, I’m pretty happy I’m starting this cycle matching my previous PRs. That’s not a bad thing after taking a month off from heavy stuff.
Motivation: 4/4
Nutrition: 3/4 (Need more food before lifting)
Explosiveness: 3/4
Discipline: 4/4