AM workout
5 mile airdyne
2 Likes
AM workout
Squat 3x5x235
Deadlift 1x5x265
Pendlay rows 3x5x225
Reverse hyper 2x12x70
Cut the squats to 3 sets since I hit a hard 5x5 two days ago. Rest of the workout was good. Deads moved very easily and rows felt good for being the heaviest I’ve ever gone on them. Did this later in the morning than usual and easily knocked it all out in about 30 minutes
1 Like
AM workout
Press 1x5x140
Bench 5x5x180
Fat grip barbell curls 12,8,8 1x65,2x75
Body weight overhead tricep extensions 2x15
2 Likes
AM workout
Squat 1x5x260
Deadlift 3x5x240
Pull-ups 3x10
Reverse hyper 2x12x70
Weights moved really quick today. Good work for the light week
2 Likes
PM workout
Bench 5x200
Press 5x5x125
Incline curls 3x10x20
Tricep press 3x10x65
Got this in a day early in an effort to get a head start on next week with a baby coming sometime soon. Could be any day now
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Yesterdays PM workout
Squat 5x5x250
Deadlift 1x5x285
Wide grip pull-ups 3x8
Reverse hyper 2x12x70
Todays AM workout
Press 1x5x150
Bench 5x5x195
Pullover/tricep extension 3x8x75
Db curls 2x15x20
Wife had our baby on Friday, & got home from the hospital yesterday. Weights felt heavier today than usual for the medium week, but with the newborn sleep schedule/lack there of, recovery will probably be down making it feel tougher. Still good work both days. Hoping to keep up with this program, but I’m willing to modify it if that’s what I need to do for a little bit
2 Likes
CONGRATS MAN!!!
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@atlas13 thanks dude! We are way busier now than with our first one, but have been enjoying it more I think. Been a fun time
AM workout
Squat 1x5x280
Deadlift 3x5x255
Chin-ups accumulate 35 reps
Reverse hyper 3x12x70
3 Likes
AM workout
Bench 1x5x215
Press 5x5x135
Fat grip incline curls 3x10x20
Body weight overhead tricep extension 3x10
Reverse fly 20x5
Normally would do this on Friday, but I had slept pretty well for most of the night & then was already up with the baby at 4:15, so I just knocked this out & will sleep more for a rest day tomorrow. Was off work so far this week but go back today, so I won’t have the flexibility to work out later in the day like I have the last few days. Not a problem though, as I like the early am training. Today finished out the medium week of this cycle. Looking forward to smashing the heavier weights next week
2 Likes
AM workout
Squat 5x5x265
Deadlift 1x5x305
Weighted chin-ups 3x8 (1@10, 2@20)
Reverse hyper 2x12x70
Good work today. Squats moved great. Deads felt tough, but that’s because it’s the heaviest I’ve pulled in a long time. Bar still moved at a good speed. Did the chin ups with a ton of control, but still could have pushed the weight higher. Happy with the way I was feeling it in my back though. Good work all around today. Thinking after this (training) week I’ll do a deload. Don’t feel like I need it yet, as it will only have been 6 weeks since my last one & I’m used to almost never deloading, but that will be a good thing to consistently implement. & with the altered recovery from the second kid, I can’t imagine it will have anything but a long term positive effect
3 Likes
AM workout
Press 1x5x155
Bench 5x5x200
Tricep press 15,15,10 (45, 2x65)
Fat grip dumbbell curls 15,15,10 x20
Superset the arm work with no rest since I was short on time, which provided a nasty pump. Press moved a lot slower than anticipated today. Wasn’t ever a doubt about reps, and I know I had a few more in the tank, but I had hopes of better bar speed. Bench became tough towards the end, but was about the difficulty I would expect for today. Overall, a good session today. Got two more workouts this week, then definitely going to deload next week.
3 Likes
AM workout
Squat 1x5x295
Deadlift 3x5x275
Pull-ups accumulate 30 reps
Reverse hyper 2x12x70
No drama finishing the reps today, felt strong for the heavy week. Got heavy bench on Friday, then an easy deload week coming up
3 Likes
AM workout
Bench 5x225
Press 5x5x140
Barbell curls 8x95, 2x8x85, 15x45
Reverse flies 20x5
2 Likes
AM workout (deload)
Squat 2x5x205
Bench 2x5x165
Pull-ups 2x5
Reverse hyper 2x12
Plan for this week is to do another lift like this Wednesday, but with deads & press, airdyne Friday, then start back up on a new cycle over the weekend
3 Likes
AM workout (deload)
Press 2x5x115
Deadlift 2x5x225
Pull-ups 2x5
Reverse hyper 2x12x70
3 Likes
AM workout (deload)
6 mile airdyne
Was planning to rest today & do this tomorrow, but I was already up for a while this morning so just went ahead and knocked it out. Will rest tomorrow then get back to lifting on Saturday. Tentatively thinking that for the next six weeks, instead of a 5x5 of the main lift after my top set, I’ll do 5x10 of a variation that emphasizes extra ROM (deficit deads, BTN press, cg bench, & undecided between front squats and beltless paused squats). Kind of excited about that idea, and would be good to get a mini hypertrophy cycle in, as I’ve stuck to 5x5 on the main lifts for the past 5 cycles, so something fresh could be beneficial
3 Likes
AM workout
Deadlift 5x275
Beltless paused squat 5x10x185
Chin-ups 6x6
Reverse hyper 2x10
Planned to write more, but those pause squats have me messed up. That’s all for now
3 Likes
PM workout
5 mile airdyne
2 Likes
AM workout
Press 5x140
Close grip bench 5x10x155
Incline curls 4x10x20
Lateral+rear delt raise 2x10+10
Kneeling Ab wheel 2x10
Update from Friday’s lift: the squats were brutal. The bar moved fast every rep, but man my work capacity was hurting. Was a great novel stimulus to introduce, as even with a load under 50% I got really good work in. I know I’ll adapt fast to the volume, & should be able to increase load a decent amount over these next 6 weeks.
From today: got a tremendous pump from the bench then the curls. Supersetted the last two exercises in between sets of curls, which I think is a good idea for this cycle. I want to be getting more volume in, so that’s the way to do it. I had stopped doing that a while ago in an effort to increase quality of assistance work, so hopefully I can maintain that even with greater volume
3 Likes
AM workout
Squat 5x260
Deficit deadlift 3x10x185
Weighted pull-ups 3x8x10
Reverse hyper 2x12
Was worried coming into this as my back was hurting a bit yesterday and this morning. Did some reverse hypers during warm up, but still wasn’t great. Squats were shaky with how worried I was, but then I just sent it with the deficit deads and it feels a decent bit better now. Will keep monitoring it. I think it’s from the Ab wheel, so I might just need to cut that out for good. It felt fine until after I had done those. If it was the squatting, that would be like a 3 and a half day delay on when it starts to feel bad, so I’m doubtful. But will be aware of each of these things
3 Likes