A day later, and my traps - upper, middle, and lower - are quite sore, as is my lower back. Apparently, rowing 2,000 meters and 5 x 5 deadlifts are a thorough back workout. If I do front squats next week, I’m definitely capping the weight at 175 and doing more reps.
2/9/22, Wednesday, OHP
Warm-up
- Rower - 8:15, 2,000 m
Standing OHP
- 45 x 5 (clean → push press)
- 95 x 5 (clean → push press)
- 115 x 3 (clean → push press)
- 135 x 4, 4, 4, 3
The power racks were taken and my lower back was still smoked from deadlifting, so I strict pressed for the working sets, cleaning the bar to start each set.
Incline DB press
- 60 x 7
- 75 x 4 x 7
T-bar rows
- 50 x 5
- 75 x 5
- 100 x 4 x 8
- 75 x 15
Face pulls
- 40 x 15
- 45 x 15, 10
Cable curls
- 60, 70, 80, 90, 100 x 10, supersetted with
DB single triceps extensions
- 27.5 x 4 x 8
Behind back wrist curls
- 80 x 3 x 18
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I celebrated my birthday a day early. The cake is an upside-down gingerbread pear cake.
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Damn you look good for 44
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Not a wrinkle on him. Damn.
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Thanks! While I did get great aging genes from both my parents, the camera’s flash also blurred my wrinklage 
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Happy birthday!
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Hey happy happy birthday mate.
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Thanks, Simo! Another year in the books and a new one started.
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2/14/22, Monday, Bench press
Bench press
- 45 x 20
- 95 x 8
- 125 x 5
- 155 x 3
- 175 x 1
- 190 x 1
- 205 x 3, 3, 2, 2
- 185 x 6
- 165 x 10
Low cable pec flyes
- 40 x 3 x 8, supersetted with
Dips
- bw x 8, 8, 10
Standing cable chest press
- 50 x 12
- 50 x 11 → 35 x 12
Last week’s workouts were interrupted by life, one happy event (my birthday and acceptance of being in my 40s) and one sad event (the funeral for my best friend’s dad.)
I’d intended to do an upper/lower split with two cardio days, but I could feel encroaching burnout. This week’s a modified body part split, with deadlifts on back day and (presumably) walking after squatting. So far, so good - it was nice to really work the pecs and leave the gym refreshed instead of drained.
4 Likes
2/15/22, Tuesday
Stepmill
- 30:06, 104 floors climbed
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2/16/22, Wednesday
Simple Deadlifts, Month 2, Day 2
Deadlifts
- 135 x 5
- 185 x 4
- 225 x 3
- 255 x 2
- 285 x 1
- 305 x 3 (conventional, DOH)
- 305 x 3 (conventional, DOH)
- 305 x 3 (mixed grip)
- 305 x 3 (mixed grip)
- 305 x 3 (conventional, DOH)
- 245 x 11 (sumo)
V-Squat machine (lbs per side)
- 45 x 5
- 70 x 5
- 90 x 5 x 5
- 45 x 10, supersetted with
High-handle rows (lbs per side)
- 45 x 5
- 70 x 5
- 90 x 5 x 5
I went into this workout tired/ pre-warmed from hammering out tiles and hacking away subflooring for a few hours. The upside was I didn’t need any warm-up, but the downside was I didn’t budget enough time for my beloved post-deadlifting sled pushing. I’ll test my theory about the sled being an antidote to deadlifting soreness and see if I have DOMS tomorrow.
Front squats bugged my lower back for a few days last week and my knees a couple weeks ago, so they’re out for now. The V-Squat machine doesn’t hurt anything other than my ego, which is a good thing
4 Likes
Ain’t this a log and a half! New to the t-nation show and found this. In for more.
Mate of mine, @simo74 got me to the forums. Glad he did, some amazing training logs here.
Carry on!
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Thanks @wiseman83 and welcome to the forums! A bunch of us are fans of the results of your programs and @simo74 's hard work! It’s great to have you here, and it’ll be fun to follow your log.
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Thank you sir.
Without @simo74 insane work ethic, there is no successful program!
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I fixed that for you
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2/17/22, Thursday
Swimming
- 1,000 m/ 0.62 mi, 2:1 freestyle : breaststroke, time not kept
Because of the busyness, I missed swimming and squats last week. I had less stamina today, but it was what I needed.
My quads and hamstring were sore today, which is evidence the sled indeed preempts post-deadlifting soreness.
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2/19/22, Saturday, OHP
Push press
- 45 x 10
- 95 x 5
- 115 x 3
- 135 x 2
- 155 x 1
- 170 x 3, 3, 3 (failed on 4)
T-bar rows
- 60 x 6
- 85 x 6
- 110 x 5, 5, 6, 6
- 85 x 14, supersetted with
Flat DB press
- 60 x 8
- 75 x 4
- 80 x 4 sets x 6
- 65 x 13
I felt sluggish and weak for most of the workout but should still do arms at home. The incline benches were taken, hence the flat DB press - still felt good. I’ve now skipped squats two weeks in a row; it appears adding them to deadlift day zapped my mojo. I’m still trying to figure out how to do all the lifts and all the cardio I want to.
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1000km is a very long swim mate 
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Back around Christmas, you bet! Lately though, it seems the pool’s shrunk a little
I actually hack, pant, gasp, and wheeze through the water. People know I’m coming by the wake from my gasping lungs.
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