On the last week before deload. Don’t NEED one right now but I am playing it a little safer at the moment with my judgment calls on this stuff.
Strict Press
120 x 4, 5
I was rx’d 2 sets of 4+ at rpe 8. Hit the first set and it didn’t feel great, second didn’t feel great either but I felt like I could push it an extra rep
Wide Grip Supported Rows
3 x 12 @ 170/hand
I am a little iffy on the quality of my reps, but it’s working so kind of mute point. My back seems to be improving faster than everything else.
Dips
4 x 8 @ +25
Facepull 2 x 16 @ 70 Hammer Curls 2 x 17 @ 20/ DB Skullcrushers 2 x 19 @ 20/
Pullups
x 7 (Normal Handles)
x 10 (Grenade Handles)
Was prescribed 2 sets of 7+ at RPE 8. Got to 8 reps on the second set and knew I was at RPE 8, but I really wanted 10 reps on Grenade Handles. So I just went for it.
Band Pullapart 2 x20 Band Tricep PD 2 x 20 Band Curl 2 x 20
Incline Bench @ 145, 5, 7
Overshot RPE goal while aiming for a goal just out of reach.
Chest Supported Rows
3 x 10 @ 165/ hand
DB OHP 3 x 8 @ 45/hand
Cable Rear Delt Flyes
x 22 @ 7.5
Changed the angle by a hole huge difference in how it feels.
Cable Rope PD 1 x 16 @ 50 DB Incline Curl 1 x17 @ 20/hand
Did meal prep for the week today. Tried a new idea. Chicken teriyaki meatloaf. Turned out good. As well just some beef meatloaf and some steak and rice. Also made some mashdd potatoes instead of using premade stuff
Deload over. Ended up sleeping a lot last night. Between cutting back caffeine, and waking up early to spend mothers day with my parents i was exhausted by 10 pm. Woke up around noon lmao. Ready to kill a new training block now
Band Pullapart 2 x 20 Tibia Raise 2 x 25 Hamstring Curl 2 x 15
Front Squat 3 x 5 @ 205
Felt and worked pretty fast.
Deadlift 2 x 3 @ 365
First set Double over hand, no hook. Pretty happy with that. Grip is improving pretty steadily now. It needed some volume and I am getting it in spades from several places; mainly from not using straps on 99% of accessories and the wrist flexion super volume from work.
Lat Pulldown 2 x 12 @ 145 Psuedo GHR 3 x 16 @ +15 Hanging Leg Raise 3 x 13
I will be honest, I am pretty bored with my training right now. Trying be patient cause I see where this is headed and I like it. Plus I can’t deny it’s working. Part of that may be the non training changes I made, but regardless it’s working.
Latpulldown 2 x 20 Band Tricep Pushdown 2 x20
Strict Press 2 x 5 @ 110
Chest Supported Rows 3 x 9 @ 175/hand
Dips 2 x 8 @ +30
facepull 3 x 17 @ 70 Hammer Curl 3 x 16 @ 20/hand DB Skull Crusher 3 x 12 @ 25/hand
Band Pullaparts 2 x 20 Bodyweight Tibia Raises 2 x 25 Hamstring Curl 2 x 15
Goofed around with balancing on the band pegs on the deadlift platform. Managed 15 seconds on my right leg.
Front Squats
3 x 4 @ 225
Last rep paused.
Deadlifts
x 1 @ 335 (DOH No Chalk)
2 x 4 @ 365
Deadlifts moved really good, felt better than last week. I think part of that though is doing the first set Double over last week and not doing that this time.
Lat Pulldown 2 x 12 @ 150 Psuedo GHR 2 x 16 @ +20 Hanging Leg Raise 2 x 13
Band Pullparts 2 x 20 Tibia Raises 2 x 30 Hamstring 2 x 15
Front Squat
3 x 4 @ 240
Paused last rep of last set
Deadlift
x 1 @ 365 (DOH, Deficit)
3 x 4 @ 380
Started warming up off a deficit again, have for a few weeks. I don’t remember why I stopped before. No reason to not do it, it always seems to have at least a little bit of pay off.
Narrow Grip Lat Pulldown 3 x 12 @ 155
Off this was hard, I had been exlusively using medium grip mag grips but it was in use so I went narrow. That was hard.
Got a stationary bike from my parents. They bought for my Mom to use but because of her hip issues she couldn’t climb onto it. So they bought a different one lower to the ground. I ended taking the other off their hands. Been doing some cardio on the bikes at the gym so its nice to have one at home. Means I can justify doing some on my days off without driving to the gym. Did 20 minutes of steady ttate while watching TV last night.
Overall not a great session last night. I always look forward to Thursday because I make the special drive to The Bar Performance but man this was rough from the get go. Hamstring cramped on my second set of hamstring curls. Spent about 10 minutes pacing the turf to walk off the cramp. Dropped the weight to negligible to get in the second set and try to gauge if I could continue or not. It was good enough so I continued on and hoped nothing else would…
Hamstring Curls 2 x 20 Plank 2 x 30 Seconds
Griplement Pullups
1 x 4 @ +10 (Clock Handles)
4 x 4 @ +10 (Grenade Handles)
SSB Box Squats
3 x 4 @ 295
1 x 5 @ 295
Kind of wanted to stick that extra 5lbs on to make it 300, would have felt nice but I know that that is what I am probably doing next week. Why risk it it this week? Hamstring was already fucky. Quick mental boost? Feed the ego a bit? Fuck not worth it.
… happen.
Split Squats
x 8 @ 65
x 7 @ 65 (Right) x 8 @ 35 (Left)
x 8 @ 35
Lost my balance completely on the second set. QL cramped mid fall, dropped the DB to try and catch myself. Fortunately didn’t hit the floor or get hurt physically. Mentally a little bruised. I did request a change of exercise to a different unilateral exercise, hopefully one that that doesn’t put me in such a precarious situation. I feel like the risk/reward for this exercise has a low return for me.I think I need the unilateral work, hell I want more of it but fuck split squats.
Cambered Bar Good Morning
3 x 8 @ 165
Bar felt like it was squeezing my soul out through my spine.
With cleaning up 75% of my diet I am losing weight. I simply find it too hard to eat enough right now to make up for the lost calories. This is fine for right now. Might see how close close I can to 180lbs without taking significant hits in strength. About 202-205 right now, been “stuck” here since getting Covid in January. Will also alleviate the pressure of trying to force feed myself.
Band Pullaparts 2 x 20 Band Tricep Pushdowns 2 x 20 Band Curls 2 x 20
Incline Bench
4 x 4 @ 155
Last set was pretty rough, pretty grindy but it felt different than every other grindy rep I have done. Felt more stable and I knew I had the rep just had to keep at it. Instead of it feeling shaky and feeling like I am fighting for my life.
Chest Supported Rows
3 x 10 @ 185/hand
This is second or third time I have gone this heavy on this. Felt good, rep quality continues to improve in this range. I think this can be directly correlated with changing how I warm up to this. Increasing intent and strictness instead of just cruising up to the working weight.
DB OHP
3 x 8 @ 45/hand
Cable Rear Delt Fly 2 x 22 Tricep PD 2 x 13 @ 55 Incline Curl 2 x 12 @ 25
