Off day update: the doms from a brief impromptu squat day Monday are unreal. I almost cant walk. Lats and triceps are in permanent activation mode. Lots of pain. No more of 3 weeks off.
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Thursday 1/9/20
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Pull-Ups 25 total reps
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OHP
125×5
140×5
155×5
140×5
155×5
175×1 -
Pull Ups Round 2, Electric Boogaloo
Superset between each OHP, 5 reps each -
Squat
-(240×5) 5 Sets -
Curls s/s Push Ups s/s Decline Situps
Notes: both gym partners in a rush today, giant set for the assistance to get some kind of elevated heart rate up. Nothing special today, other than squats feeling really good.
Friday: 1/10/20
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Pull-Ups 5×5 complete dead hang with 1 second pause. + Set to failure without pause finishing at 11 reps.
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Box Jumps S/S with Jumping Jack’s. 5 sets.
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Deadlift
295×5
335×5
375×5
335×5
375×4
420×2 (cluster set for 5 sets of 2 every 45 seconds) -
Bench
-(225×5) 5 sets
Notes: Had to leave early for company meeting. Added cluster set for some general work. Deadlift was heavy, but achievable. Bench was powerful and relatively easy.
Monday: 1/13/20
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Pull Ups 25 total reps
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Box Jumps S/S with Jumping Jack’s. 5 sets.
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Squat
240×5
275×5
310x5
275×5
310×5
345×1 -
OHP
-(120×5) 5 sets -
Skullcrushers, Leg Raises, Lawnmowers Giant Set.
Notes: Splitting squat headache. Hips ached, and light pull in my back from deadlifts. Might back down TM depending on 5x5 Deadlift set tomorrow. It was also 75 with gross humidity today, and I tend to have a very adverse reaction to humidity. Also need to find a way to eat at the end of the work day before lifting.
Tuesday 1/14/20
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Plyo Clap Pushups S/S Burpees. 3 Sets
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Bench
-225×5
-250×5
-280×5
-250×5
-280×4
-315×1 -
Barbell Row
(205×5) 5 Sets, Superset with Bench -
Deadlift
(295×5) 5 Sets -
Deadbugs
3×5 superset first 3 sets of DL -
JM Press
(95×8) 3 Sets -
BW BSS
3×8 each leg, Superset with JM Press
Notes: Definitely pulled something in my mid trap area. BB Rows arent pleasant, need to swap to something less taxing on the mid back for a bit. Deadlift is good as long as I maintain perfect form. Bench still feels incredibly week. The 315 wasnt bad, but there was no way in hell I was getting 2 reps. Maybe my body just isn’t used to the volume yet? Need to keep tabs on that.
Well shit, had a bad run with OHP today. Blacked out standing up, came to before I fell, felt a very interesting feeling in my shoulder, went away pretty quickly, and all of my joints immediately started to hurt. Didnt even do enough of the workout to bother posting.
I’m tired of fighting overhead press. Going to do some back to basics for a bit. Have some fun with volume and stop smashing my joints for a few weeks.
Will post again when I decide how I’m going to get over this slump.
Starting my own plan. Following programs seems to be wearing me down, so I’m building something as I go. Starting with some volume/hypertrophy to bring up some weak areas.
1/20/20
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Zercher Squats
(115×10) 5 sets -
Lunges Cluster
5 Lunges each leg, 15s rest. Completed 5 full sets -
Dumbbell Ham Curl
(50×8) 4 sets, last set drop set. -
Calf Raises S/S Decline Sit-ups
5×10 & 4×20 -
Shrugs
(225×10) × 5 last set to failure.
Notes
Feeling my way around volume again. It’s been a long time. This was extremely easy, although my legs feel like they’re 100lbs each. Got to get used to not feeling like I just ran 10 miles worth of intensity.
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Checking in on your log to get some context because I replied on ur thread re zerchers being too light.
Looks like ur a big bencha. I’m jelly
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Dont know what that’s about honestly. My arms are long as hell, and I dont give bench any specific love. It’s just another day of work, no hype or anything behind it. But I appreciate it!
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1/21/20
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Band Face-Pulls
3×15 -
Flat Bench Press
(245×5) 3 Sets RPE 6-7 -
CGBP S/S Barbell Row
(185×10) & (135×15) 3 Sets -
Incline DB Press S/S Skull Crushers
(50×12) & (55×15) 3 Sets -
Lateral Raises S/S WG Pull Ups
(10×13) & (8) 3 Sets
Notes:
Havent done pullups at the end of a workout in a long time. Much more difficult. Yikes. Everything else felt solid. Got asshole arms from the swell. Walking around like i cant fit through doors. Going to miss heavy weights soon, but this is definitely a fun change of pace for a bit.
PS: @guineapig 3 sets of RPE 6 was a great recommendation. I’m not beat down, but I definitely feel the work. Thanks!
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6 RPE is weird one. Hard to accurately tell when u have 4 in the tank but that’s the point so u can take it a bit easy some days and push a bit when readiness is up. Great pre-activation post activation potentiation magic too. Just don’t do anything too crazy my friend.
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The increased volume, followed by a 4 hour drive, and a 10 hour class for work where I couldnt move, does not a healing body make.
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Hot damn, no more work trips in the foreseeable future.
2/3/20
Pull Ups 3×5 wg
Face Pulls 3×15 banded
Bench 5×6 @ 245, RPE 7
Zercher Squats 3×8 @ 155
Kroc Rows 3×15 @ 110
Skulls 3×15 @ 65
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2/4/20
Pull Ups 4×8 WG
Banded Hip Thrusts 3×10
Box Jumps 3×3
Squat 5×6 @ 280, RPE 7
Incline Dumbbell Press 3×15 @ 50lbs
RKC Planks 3 Sets until looking for God.
Lateral Raises 3×12 @ 10lbs
2/6/20
Pull Ups 3×5 WG
Banded Facepulls 3×15
Narrow Grip Flat Pin Press 3×8 @ 275lbs (~80° Starting Position) RPE: Fucking Hard due to unfamiliarity.
Barbell Row 3×15 @ 185lbs
Goodmornings 3×10 @ 135lbs
Push Ups 3×20
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2/7/20
Weighted Pull Ups 5×6 +25lbs. NG
Bird-dogs 3×10
Deadlift 5×6 @ 325lbs RPE 8
Chained Squat 6×3 @ 205lbs + 70lbs Chains
Rear Delt Flys 3×15 @ 20lbs
*need to evaluate today. Fatigue is all over the place.
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Any fatigue I have is absolutely 100% due to work. I like my job just fine, but it’s high pace, high stress by nature, and soaks up a lot of hours of the day. Unfortunately I cant do anything about that. I’m just researching other avenues to mitigate stress and find some semblance of a scheduled eating time there.
That’s pretty tough. Just chug 2x scoop of whey in flavoured milk. Plenty of nutrition right there.
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2/10/20
Paused Pull Ups 3×5
Banded Facepulls 3×15
Bench 5×6 @ 245lbs RPE 6. Will go up next week. Took my form back to basics teaching someone else how to bench, and found a couple of errors in my own bench, making the set much easier.
Front Squats 3×8 @ 185lbs. First time ever doing front squats. Felt good. Shoulders feel better, short of the massive bruise in my front left delt.
Kroc Rows 3×15 @ 110lbs
Skulls 3×15 @ 55lbs, final set to complete failure at 29 reps.
Side Note:
Ate very balanced today, including breakfast, protein shakes, balanced lunch, pre-workout meal. Feel fucking young again. Need to keep the pace.
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