9/12 Bench Accessory/OHP
OHP
135x1
115x8x3 (Done from pins, rested each rep)
115x17,15 Done Rest Pause
T-Bar Row
1 platex8
2 platesx8
3 platesx8
4 platesx8
5 platesx8
6 platesx6
Drop set from 6 plates to 1
Cable laterals
6 sets
9/14 Deadlift
Sumo Deadlift
Warm Up
135x3
225x3
315x3
405x3
475x2
3 inch Block Pulls
405x3x3 Beltless
added belt
405x16
Sumo Stance RDL
225x15x3
9/15 Bench
135x10
185x1
225x1
275x12
225x12,12,12
DB Incline Fly
50’sx10,10,10,10,10
Incline DB
75’sx12,12,12,12
9/16 Squat
455x1x10
225x15x3
Gym was too packed for my level of patience.
9/17 Back Assistance
DB Row
115x8,8,8,8,8,20 each arm
Hammer Strength Pulldown
3ppsx8,8,8,8,8,8
Cable Row
10 sets
8 sets of various bicep work
9/18 Squat
405x2x4
Elbow felt horrible
Stiff leg sumo deadlift
225x15x5
Weighted Ab Wheel
35x12,12,12
unweighted 20, 30
9/21 Bench
Clusters with 245 i.e. 1 rep, rack, rest 10 seconds, rep
11 reps, 9 reps, 8 reps, 8 reps
205 Rest Pause Bench
21 reps, 17 reps, 14 reps, 11 reps
100 Dips 50 Pullups
9/23 Deadlift
405x3x3
455x2x5
405x8
Barbell Row
135x12
185x6
225x6
275x6x3
315x6x2
275x9
Chin Ups
bwx12
45x8
90x6x2
45x8x3
bwx10,10,10,10,10
9/26 Squat
Front Squat, Beltless
275x3
295x1
315x1 PR
275x1x5
Leg Press
no weightx20
1 ppsx20
2 ppsx20
3 ppsx20
4 ppsx20
5 ppsx20
6 ppsx20
7 ppsx10x5
Drop set from 7 pps to 1 pps, 10 reps each
9/28 Bench
275x1
295x1
315x1
225x10,10,19
DB Incline
70’sx12,12,10,10
DB Flat
70’sx10,10,8,8
Dips
30 seconds hold than reps
10,10,10,8
Face Pulls
4 sets of 20, 1 set of 50
9/30 Deadlift
Sumo Deadlift, Beltless
455x2x5
Power Cleans, from Floor
185x2x8
Machine Row
“100” setting x8
“120” setting x8
“100” setting x8x4
“60” setting x 30 second hold, then reps to failurex3
Hammer Curls
15’sx30
35’sx10
60’sx8
15’sx30
10/2 Squats
Back Squat
Worked up to 475x1
Makeshift SSB
245x8x2
275x6x2
315x3x8
Used a Manta Ray Collar and Some Straps. Probably not as good as a real one, but this was really throwing me forward
Conventional Deadlift, Heeled Shoe
315x5x5
Sumo Deadlift, Heeled Shoe
315x8x5
Wearing the heeled shoe makes me feel like I have Chris Duffin-esque mobility, and can stay in a straight line pulling touch and go
10/5 Bench
Worked up to 335x1 Ties PR, but felt much more confident with the weight
275x3x6
Added Slingshot, moved grip in to pointer on smooth
275x8,8,8,4
Dips
Bwx10
45x10, 10
45 and band drop set, 6 with both, 6 with weight, 6 unweightedx2
Band Onlyx8,8
BWx10, 16
Cable Incline Fly
6 Sets
100 facepulls
10/7 Deadlifts
Been working 2 desk jobs, 12-14 hours a day total. Way too much sitting, been majorly struggling with positioning.
Sumo Deadlift
405x2
425x2
445x2
Switch to conventional
405x3
405x5
Trap Bar Deadlift
260x10
310x10
360x10,10,10
260x36, both quads locked, face planted without letting go of the bar.
This is probably the most immediately and completely I have failed a lift. It was wonderful
10/9 Shoulder and Bench Accessory
Push Press
135x5
145x5
155x5
165x5
175x5
185x5
195x5
205x3x5
Seated Laterals
40’sx8x4
25’sx12x3
300 reps of various tricep work
My arms are much too small. I am hoping to see dramatic improvement in my bench when my shoulders and arms are up to par.
10/10 Abandoning the Squat
Worked up to 405x3
I have decided I hate squatting. It’s not like I’m very good at it anyway. I will not squat for the next 6 weeks or so, and I’ll see what happens at the little informal meet I’m doing. Everything hurts and feels awkward while squatting. Only one in five sessions actually feel even reasonable.
Trap Bar Deadlift (My squat replacement)
170x10
260x10
350x10
440x4x6
440x10
10/12 Bench
5 sets with bar
135x1
185x1
225x1
275x1
315x1
Added Slingshot
335x1
365x1
385x1
405xmiss
Really wanted to handle four plates. The press flies off my chest and gets stuck.
315x3x5, 5.5
Dips
bwx5
45x5
90x5
135x5
90x8x8
135x5
bwx20x3
15 or so sets of tricep work.
10/13 Back
Pullups
bwx5
45x5
90x5
115x5
135x4x2
90x6x3
45x8x3
Probably did the coolest gym thing of my life today. My gym checks out equipment, and some of it is not in the best shape. The weight belt for pullups was beginning to bend on one of the ends, risking the chance of the chain slipping off. I went up to the front desk, asking for a set of pliers to bend it back. They jokingly asked me to just use less weight. When they couldn’t find pliers, I took the end in my hands and bent it back into place. That’ll show 'em.
Snatch Grip High Pulls
135x3
225x3
275x5x5
These make me feel like a champion. Like I could throw around anything. I will probably do them more regularly for my ego alone.
Machine Rows
6-7 sets, various holds and such
Pinwheel Curls
50’sx8x6
10/16 Leg Hypertrophy
Leg Press
1 ppsx20
2 ppsx20
3 ppsx20
4 ppsx20
5 ppsx20
6 ppsx20
7 ppsx20
8 ppsx20
Drop Set from 8 plates to 1 plate, 10 reps a set
This was pretty rough. Already close to vomiting.
Leg Curls
"21’s"x 5 sets
3x20
Bile rising.
Leg Extensions
30 Second hold, 20 repsx3
Single Leg extensionx20x3
Front Squat
Barx10
135x8
185x8
225x8x2
135x20
About 36 sets of legs. Standing was quite uncomfortable by the end.
Tuesday 10/20
Pullups
bwx5
45x5
90x5
135x4
90x6x2
45x8x2
High Pulls
135x5
225x5
275x5
315x5
295x3x3
Vomited Spectacularly. Called it a day.
Thursday 10/22
Bench Volume
barx20
135x20
185x10
225x10x3 30 Seconds Rest
185x10x5 30 Seconds Rest
155x10x3 30 Seconds Rest
Volume Low Rest=Triceps giving out and requiring rescue while bencing 155
Smith Incline
1 ppsx10
1.5 ppsx10x4
Dips
bwx20x4
Face Pullsx200
10/23
Deadlift, Sumo, Beltless
405x3,1,1,1,3,1,1,1,3,1,1,1
Pullups
bwx5
45x5
70x6x10
45x8x5
Proabably too many pullups
T Bar Rows
5 platesx6x3
4 platesx8x3
10/26 Bench and Accessories
Bench
225x8
245x8
225x8
245x8
205x12x2
Dips
bwx6
45x6
70x8
90x8
115x8,8,7,7
90x8,8
45x12
bwx17,15,12,12
DB Laterals, lying
15’sx20x3
Machine Shoulder Press
3x20
10/30 Condensed/Makeup
Been pretty sick. That plus the longer work days has made training seem pointless when I’m struggling to move. Still wasn’t feeling great today but felt the need to do something.
Dips SS w Chinups
bwx10, bwx6
45x12x12, bwx6x12
7 and a half minutes on a stepmill, dropped into a coughing fit. Called it a day
11/2 Squats
Front Squat
315x1x5
Back Squat, Low Bar
335x1x10
400 Bodyweight Lunges
Need to improve conditioning. Getting leaner would be nice but isn’t the goal. Going to increase volume and add conditioning without changing diet and see what happens.
11/3 Bench Accessories and Deadlift
OHP
115x5x5
135x3x3
BTN Push Press
155x5x3
DB OHP
60’sx7x4
Conventional Deadlift, Beltless
365x8x4
Rows
225x8x3
225x6x4
DB Curls
40’sx8x3
11/4 Rushed for time, just wanted to do something
Weighted Dips SS/ Weighted Chinups
45x12, 45x6 for 12 sets
11/6 Bench
Bench, Paused
315x1x6
Incline DB
Worked up to 110’sx11
DB Laterals, 30 seconds rest
20’sx10x4
10’sx20x3
Tricep Extensions
A bunch
11/7 Deadlifts
Deadlift, Conventional
135x5
225x1
315x1
405x1
495x1
600x0 Missed at knees
Deadlift, Sumo
335x10x3
BB Rows, straps
225x8
245x8x3
245x6x2 no straps
Cable Rows
“60” setting, 8x8 30 seconds rest
Fat Bar holds
250x1 minx3
11/9 Conditioning
6000 Meter Row
11/10 Bench
315x1x3
225x22
Flies
A bunch
Triceps
A bunch
11/11 Conditioning
7500 Meter Row
11/12 Conditioning
5000 Meter Row
11/14 Meet
School hosted a meet. No pauses with the bench required (paused mine out of spite), also squat depth was not extremely consistent. However, competing is still fun. They score based on total/bodyweight. I won, and got a cliff bar, a shaker cup, and a drawstring bag. Wooooooooooo
Squat
455 Good Lift
495 Good Lift
535 Miss
Bench
315 Good Lift
325 Good Lift
355 Miss
Deadlift
455 Sumo, Good Lift
500 Coventional, Good Lift
600 Coventional, Miss
Bench Training
225x8
275x7
225x8x4
Weighted Dips
45x6
90x8,6,6,6
45x17
One Arm OHP Right arm is considerably weaker which is interesting, had a rotator cuff and labral repair on left shoulder a few years ago
50x7x3
35x10x3
Tricep Extensions
A bunch
11/16
Weighted Pullups
45x8
90x5,5
45x8x4
Block Pulls, slightly below Knee, Beltless
405x8,8,8,24
Straight Arm Pulldowns
4 sets
EZ Bar Preacher Curl
45x10
75x8
95x8
115x7 drop set 95x5, 75x6, 45x11
been bad about logging. Have changed a bit to focus on lower reps, more sets, and completing them within a set time period.
For example, some highlights:
Bench-275 for 18 doubles in 12 minutes
Deadlift-405 for 25 singles in 12 minutes
Front Squat-305 for 22 reps in 12 minutes
Enjoying this, progression model is to add 5 lbs every time more than 15 reps are completed in 12 minutes.
11/28 Squat
Back Squat 315 for 15 doubles in 12 minutes. Need to prioritize mobility, some hip stretching in between sets slowed me down considerably.
Weighted lunges
barx12
95x12
135x12
155x12
185x12
205x12
225x12
135x12x3
Attempting to prioritize glutes and hamstrings with assistance work, and to switch back to a flat soled shoe when squatting.
11/30 Bench
Bench
280 lbs for 10 doubles, 225 for 3 triples.
Definitely a large drop off from last week with only a 5 lb increase, but I hadn’t eaten enough or slept enough, so i’ll stick to the same weight next session and go for more sets.
DB OHP, seated
50’sx12x4
100 Reps of Triceps
12/1 Deadlifts
410 for 10 singles in 6 minutes
Clean and Snatch pulls
275x5x5
315x6, 3, 3
Have no recollection of 12/2 training, but I think it happened.
12/3 Little Stuff and Conditioning
100 pullups
12 sets of various delt focused raises
a few arm supersets
3 500 meter row sprints, best time 1:32.
Honestly thought that I might not survive the first sprint. Haven’t had an asthma flare up in a long time, so I had no albuterol on hand. Crumpled into a coughing, vomiting pile on the floor next to the rower. Did a couple more intervals to show my lungs who’s boss.
12/5 Squatting
Clint Darden had an interesting video on knee pain. Taking some of his advice. I need to make my squat more posterior chain dominant in order to not have pain.
Squat to Parallel Box, wider than normal stance
Up to 405x1
365x2x10
Felt amazing to squat moderate weight without pain. Literally no knee or back pain.
Also did a single with 365 with the new wider stance without a box to test it out. Felt much harder eccentrically than concentrically.
Banded RDLs, sumo stance
135 band for 4 sets of 20
Box Jumps
about 15 jumps at 36 inches
about 10 jumps at 42 inches
Weighted Ab Wheel
25x10
45x8,8,6,6
bodyweightx60
My training partner is much stronger than I am, but also heavier. I told him I could double however many reps he could get in a set of ab wheeling. He nutted up and did 30, so I had a rough set to do.