4/4/22, Monday, Cardio Medley
Treadmill
- 35:00, 2.21 mi, 0 - 6.0 incl
Walk-Jog-Run (WJR) machine
- 25:00, 3.60 mi, 7-10 resist, 20-28 stride
Recumbent bike
- 10:03, 3.0 mi, 9 resist
3 Likes
4/6/22, Wednesday
Push press 1RM test
- 45 x 15
- 95 x 5
- 115 x 3
- 135 x 1
- 155 x 1, 1
- 170 x 1
- 185 x 1
- 190 x fail x 2
I still think I could move 190 under optimal conditions, but the attempts say otherwise. I plan to commence a weekly push press session following the Simple Deadlift Plan progression. Focusing on a strength progression for one upper and one lower body lift each cycle will give structure to my training weeks.
4 Likes
4/6/22, Wednesday
Lying leg curls
- 70, 80, 90, 100 x 8
Incline DB press
- 55 x 8
- 65 x 4
- 75 x 36 total (14, 9, 7, 6)
I’m doing @Frank_C 's 440 method, which worked very well last go.
Seated cable rows, wide-neutral grip
- 85, 100, 115, 130 x 10
- 145 x 2 x 5
- 115 x 15
Hack squat machine
- empty x 10
- 50 x 10
- 90 x 10
- 140 x 4 x 6
- 90 x 15
3 rounds:
RDLs + farmer walks
- 70 lb DBs x 10 RDLs → 80 ft farmer walk
supersetted with
Walking lunges
- 50 x 8
3 Likes
4-8-22, Friday
Step mill
- 25:00, 84 floors
2 Likes
4/9/22, Saturday
Simple Deadlift Plan week 11
Rower - 5:00, 1,135 m
Deadlifts
- 135 x 10
- 185 x 5
- 225 x 4
- 265 x 3
- 295 x 2
- 325 x 1
- 345 x 1 (doh)
- 345 x 1 (mixed grip)
- 345 x 1 (mixed grip)
- 345 x 1 (doh)
- 345 x 1 (mixed grip)
- 245 x 8 (sumo)
Felt good, so I added a single and the drop set.
Bench press
- 45 x 15
- 95 x 10
- 125 x 5
- 155 x 3
- 170 x 1
- 185 x 4 x 6
- 160 x 10
Nice pump in the tris and pecs.
Chin-ups
- bw x 30 total (1-2-3-4-5-5-4-3-2-1)
Supersetted with
Lateral raises - 15 x 4 x 10 (slow reps)
Single standing calf raises - 22.5 x 4 x 10
Sled
- 135 + sled x 550 ft.
ETA: a day later, and my elbows are hurting. I’ll have to replace pull-ups, lateral raises, or both for a while yet.
6 Likes
4/10/22, Weigh-in, literal and figurative
- 203.4
I’m eight pounds heavier than last September but seven pounds lighter than a year ago. My goal is to whittle down to 195 by the 4th of July and 190 by the High Holidays in middle September.
After a month at my new job, I’m settling into a maintainable schedule and routine. I exercised four days last week, accomplishing my goal of two LISS cardio and two lifting sessions, as well as testing my push press 1RM. In so doing, I learned I need to separate the push press and leg workouts, so I’ve returned to the plan to lift three days each week.
Saturdays remain deadlifting day while I complete the last five weeks of the Simple Deadlift Plan. Starting this week, I’m going to test the same progression for push presses, making it the focus of my upper body day. I was over-using my back when squatting last month, so my major leg lift will probably be a squat machine (V Squats or hack squats, whichever is available) since they place nearly all the stress on the leg muscles.
For routines, I’m torn between returning to Washed-Up Meathead, making deadlifts my primary leg exercise, or doing my own upper/ lower/ full body split. I’d feel better about my exercising if I were doing more cardio; exercising six days a week, half lifting and half cardio, is ideal.
My goals this week are:
- three lifting and two LISS workouts
- reintroduce swimming, even though the water is chilly
- commence the Simple Push Press Plan and assess whether to do Washed-Up Meathead or my own split for the next few months
- rein in my diet, replacing a carb-based meal with a whey protein shake
5 Likes
4/13/22, Wednesday
Simple Push Press week 1
Hack squats
- empty x 15
- 50 x 10
- 90 x 5
- 140 x 4 x 7
- 90 x 15
My legs are embarrassingly weak.
Clean-to-push press
- 45 x 15
- 95 x 5
- 115 x 3
- 135 x 5 x 5
3 rounds:
Walking lunges
- 50 x 3 x 9, supersetted with
DB RDLs → farmer walks
- 75 lb DBs x 9 RDLs → 110 ft walks
Seated cable rows, wide-neutral grip
- 110 x 5
- 125 x 5
- 140 x 5
- 150 x 3 x 7
- 115 x 12
Incline DB press
- 75 x 4 x 10
Too tired for 440 sets, but this went very well.
Squashed two workouts into one. Next time, cardio.
4 Likes
4/14/22, Thursday, Cardio
Treadmill
- 49:10, 3.1 mi, 0 - 6.0 incl
I got sick of the treadmill shutting down after 30 minutes, so I set it to do a 5K.
Elliptical
- 15:00, 1.38 mi, 7 resist
2 Likes
4/17/22, Sunday
Simple Deadlift Plan week 12 - deload
Rower
- 10:00 2,245 m
Good mornings
- 45 x 10
- 95 x 5
- 115 x 5
- 135 x 8, 10, 10
V-Squats
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 2 x 5
- 180 x 8
Definitely the best-feeling squat machine in the gym.
Bench press
- 45 x 15
- 95 x 10
- 125 x 5
- 155 x 3
- 170 x 1
- 185 x 7, 6, 6, 5, supersetted with
Chin-ups
- bw x 1, 2, 3, 4, 5, 6, 5, 4, 4 (34 total)
No lateral raises; I’ll see how the elbows feel in the next couple days. I lost a couple bench reps supersetting with chin-ups, but I wanted to do both exercises before the gym closed. Functionally, I traded sled pushing for the rower. Ah well, next time!
4 Likes
4/18/22, Monday
Treadmill
- 48:21, 3.1 mi, 0 - 5.0 incl
Recumbent bike
- 10:21, 3.0 mi, 8 resist
2 Likes
4/20/22, Wednesday
Simple Push Press Plan week 2
Push Press
- 45 x 2 x 10
- 95 x 5
- 120 x 3
- 145 x 3
- 145 x 3
- 145 x 4
- 145 x 4
- 145 x 4
This lift feels like it needs more volume than deadlifts so, for at least the first two months, I’m going to do 6/4/2 instead of 5/3/1 for the working sets. The deload week will be sets of strict DB OHP.
Hack squats
- empty x 10
- 50 x 5
- 90 x 5
- 140 x 4 x 8
- 90 x 16
Seated cable rows, medium-neutral grip
- 115, 130, 145 x 5
- 160 x 2 x 5
- 130 x 30 total
Incline DB press
- 80 x 8
- 80 x 8
- 80 x 8
- 80 x 7
3 rounds: DB RDLs → farmer walks
- 75 lb DBs x 10 RDLs → 110 ft walks
No lunges. Too tired. #NoRagrets
Functionally, I’m doing a Dan-John-style, five-fundamental-movement-patterns workout twice a week, at least as long as I do V-Squats and push the sled during the weekend session. GEFMFN (good enough for me for now.)
2 Likes
4/22/22, Friday
Treadmill
- 1:00:00, 3.75 mi, 0 - 4.0 incl
2 Likes
4/24/22, Sunday
Simple Deadlift Plan week 13
Rower - 5:00, 1,085 m
Deadlifts
- 135 x 10
- 185 x 5
- 225 x 3
- 265 x 1
- 295 x 1
- 325 x 5
- 325 x 5 (mixed grip)
- 325 x 5 (mixed grip)
Bench press
- 45 x 15
- 105 x 8
- 145 x 4
- 165 x 2
- 185 x 9
- 185 x 6
- 185 x 5
- 185 x 5
- 160 x 8
Hoist pulldowns
- 105 x 10
- 125 x 10
- 145 x 10
- 165 x 10
- 185 x 10
- 205 x 10 (6, 1, 1, 1, 1)
Dips
- bw x 2 x 12
I might start treating my deadlifting day as an upper body day and do a full leg workout, with both sled pushing and farmer walks, on Tuesday/Wednesday.
4 Likes
4/26/22, Tuesday
Hack squats
- empty x 15
- 50 x 5
- 90 x 5
- 140 x 4 x 9
- 90 x 18
GHR
- bw x 3 x 5
Walking lunges
- 50 x 3 x 10
Sled pushing
- 135 + sled x 550 ft. total
RDL → farmer walks, 3 rounds:
- 80 lb DBs x 6 RDLs → 110 ft walk
2 Likes
Still getting in some nice pulling sir. How is the body holding up?
1 Like
Thanks! Deadlifting is still the fixture of my exercising week, and I’m doing he Simple Deadlift Plan as written for this last month. Since stopping squats, I’m feeling great. My legs have been needing direct attention. Your Super Squats routine looks positively awful and effective. I’m rather excited to see how it goes for you.
1 Like
4/30/22, Saturday
Simple Deadlift Plan week 14
Simple Push Press Plan week 3
Rower - 5:00, 1,106 m
Push Press
- 45 x 15
- 95 x 5
- 115 x 3
- 135 x 1
- 155 x 2
- 155 x 2
- 155 x 2
- 155 x 2
- 155 x 5
Deadlifts
- 155 x 8
- 205 x 4
- 245 x 2
- 285 x 1
- 315 x 1
- 345 x 3 (mixed grip)
- 345 x 3 (mixed grip)
- 345 x 3 (doh)
Hoist pulldowns
- 125 x 8
- 145 x 8
- 165 x 8
- 185 x 8
- 205 x 8
- 225 x 8 (5, 1, 1, 1)
Incline DB press
- 80 x 9, 9, 7, 6
C/S rear delt flyes - 20 x 3 x 9
DB curls - 30 x 3 x 10
Behind back wrist curls - 90 x 3 x 15
4 Likes
5/5/22, Thursday
Rower
- 4,000 m, 19:22
Fighting off a sinus infection, finally on the upswing.
3 Likes
5/7/22, Saturday
Treadmill
- 44:50, 2.75 mi, 0 - 5.0 incl
Recumbent bike
- 15:00, 4.11 mi, 6-7 resist
2 Likes
5/11/22, Wednesday
Rower - 10:00, 2,177 m
Hack squats
- empty x 7
- 50 x 7
- 90 x 7
- 120 x 7
- 150 x 7
- 180 x 7
- 90 x 15
Bench press
- 45 x 15
- 95 x 5
- 125 x 5
- 145 x 3
- 165 x 1
- 185 x 8
- 160 x 10
Hoist pulldowns
- 125 x 10
- 145 x 10
- 165 x 10
- 185 x 10
- 205 x 10 (6, 1, 1, 1, 1)
Dips - bw x 3 x 12, supersetted with
DB RDLs - 80s x 3 x 8
3 Likes