AM workout
5 mile airdyne
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AM workout
Bench 3x6, 10x200
BTN press 3x10x95
Bench curls 4x12x15
Body weight tricep extension 3x10
Reverse flies 3x10x10
Not thrilled with this top set, but it’s not too bad either. Definitely wasn’t feeling it today, but this was still a really good training session. Lots of solid work. Really liking the bench curls, and triceps were smoked before I even got to the extensions. Got a rest day tomorrow, then deads on Wednesday
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AM workout
5 mile airdyne
Was already awake so I got this in. Deads tomorrow
2 Likes
AM workout
Deadlifts 3x6, 10x270
Pin squats 3x6x225
Reverse hyper 2x10x70
Deadbugs 2x5
Pull-ups 20+6
Was short on time, so did two sets of hypers & deadbugs, then pretty much an amrap of pull-ups, rest twelve breaths, another amrap set. Good way to squeeze in some work, and honestly may have gotten a better stimulus on the pull-ups than I have been with straight sets. Might make this a once a week thing there.
Just moved slow in general today, I’m tremendously tired & was not feeling this at all when I got up, but I’ll get to sleep in a bit and have a rest day tomorrow, so that’s nice
3 Likes
AM workout
Press 3x6, 9x140
Paused CG bench 10,10,14x135
Bench curls 4x12x15
Body weight tricep extension 3x10
Reverse flies 3x10x10
Went for extra reps on the final set of bench. Last week, 3x10 was pretty tough, but I had a lot more in me this week so I added to the last set. Was a good stimulus. Got day one of the heavy week tomorrow, squats at 275.
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PM workout
Squat 3x6, 9x275
Deficit deadlifts 3x10x205
Pull-ups accumulate 30 reps
Deadbugs 3x5
Reverse hyper 3x10x70
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AM workout
Bench 4x6x210
BTN press 3x10x95
Bench curls 4x12x15
Body weight tricep extension 3x10
Reverse flies 3x10x10
May have had one, max two more reps on bench, but that final set of six was very tough. Don’t feel like I left anything on the table stopping there, as it probably would’ve gotten ugly going any further. Good pump from the rest of the session. My body weight has shot up a few lbs in the last two days. Might just be inflammation from Friday and Saturday, but I’m hoping it stays. Been gaining at a super slow, barely noticeable rate. Need to find a way to get it ticking a little bit quicker, as a lb per month (or sometimes less) just isn’t what I would like to be at
Also, just want to pat myself on the back for a second-I realized today that I’m on week 22 of strength programs to increase my main 3 or 4 lifts. This is the longest I’ve stuck to the same goal in…years I think. Something I’ve often regretted is switching focuses so often. I’ll just see a new “shiny” goal, and go full bore after it, but leave progress on the table for a lot of things since I don’t run them long enough. Happy with the fact that I’ve just stuck to this for so long. Still wanting to make a push for all time pr’s on all 4 big lifts this year
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AM workout
Deadlift 4x6x285
Pin squats 3x6x225
Weighted chins 12x30 straight into 6x bw
Reverse hypers 2x15x70
Odd day today. Slept terrible last night. Was up for about 3 hours straight in the middle of the night, dosed off for about 30 mins, then my alarm went off. Probably should’ve just pushed this off to tomorrow, but didn’t think about it until later. When I started deadlifting, I was just achy and my back was showing warning signs, so I stopped at the minimum reps, thinking I’ll live to fight another day. Weights reset next week, so this doesn’t mess up my progression at all, so that’s good. Oddly enough, after that pin squats flew. Held back from increasing weights until next week, but will definitely be able to. Then got in what assistance I had time left for. Not a great session, but better than a lot of alternatives for the day. If a bad day is doing the minimums after only a few hours of sleep, not getting hurt, & moving forward, I can live with that
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That is always a good thing. I hope your back gets feeling better.
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Thank you! It’s not feeling bad at all now, just played it safe today
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AM workout
Press 4x6x145
Paused close grip bench 3x10x145
Bench curls 4x12
Body weight tricep extension 3x12
Burnout set of empty barbell curls & push-ups
It’s been a stressful week of life in general, so it’s kinda felt like the wheels are coming off these past couple days. Not sure if I need to take a recovery week, change something in training, or just assume next week will be better, but overall this week wasn’t great. Gonna be thinking on best course of action today. I love bullmastiff, but it might just be too much for me to recover from right now. Not sure. But, all things considered, I didn’t miss any sessions this week, completed the required work for the program without failing any reps, & don’t have any injuries/nagging pains, so there are much worse positions to be in
2 Likes
PM workout
Squat 2x5x205
Bench 2x5x165
Pull-ups 2x5
Few supersets of biceps & triceps
Caught a cold on Friday. Knew something was up with the lack of enthusiasm I had. Got some easy work on the main lifts then some arms today. Might take a couple days easy then get back to normal training later this week
3 Likes
PM workout
Bench 8x225
Squat 8x295
Some background coming into this:
-this is week 23 of my training focused on strength in the main lifts. On week 10 I tested amraps at these same weights and got 8 on bench, 7 on squat
-plan for this week was to do a light workout tomorrow am, then resume normal training Friday. But I had the idea around 0600 this evening to just knock out my deload workout in like 20 mins tonight & sleep in tomorrow
-then, about 10 mins before this workout, I decided to just send it & retest these sets from 3 months ago
So, on the bench, I did eight, went for the ninth, and failed my first rep on bench in at least 3 years, maybe more. Kind of bummed to not improve by at least a rep in these last couple months, but I’m also still a bit under the weather from this weekend, and have a two months old so I’m sleeping…like parents of a two month old do. Overall I’m bummed here, but I’ll keep chipping away and improve next time.
On squat, I actually felt pretty good. Definitely had more in me, but I secured the (recent) PR & cut it there. As I said, still sick, and didn’t want to go too far into my reserves and make it worse. So with that in mind, it was a weird day to test. Idk what I was thinking but it just seemed like the right time to.
So for today, this shows I got some work to do. But I’m excited for it. It’s gonna feel good when I beat that set of bench
3 Likes
PM workout
Bench 1x6, 3x4x185
Press 3x10x115
Barbell curls + incline curls 2x10+10x65/15
Body weight triceps 2x12
Trying out the “night shift” workouts this week. Started this at 8:30 this evening. Not sure what I think of that yet.
3 Likes
I could never get used to night shift. Five AM until 2 PM was my favorite shift. I worked at a big where house grocery store. Nine PM to Six AM, or midnight until 9:00 AM was brutal. On good shifts they turned me lose with the forklift. Bad shifts? I did go backs. I hope your find your niche’. Good workout, more importantly!
1 Like
@Friedrich haha, I actually can’t imagine night shift. I guess I should have clarified, I just meant working out late at night instead of early morning. Usually I train at 0430, so starting at 2030 is a massive difference, so I joke about it being the “night shift”. Love the story though. I drive a forklift occasionally at work now, and doing that while delirious would be a disaster haha.
AM workout
Squat 1x6, 3x4x245
Deficit deadlifts 3x5x225
Reverse hyper 3x12x70
Chin-ups paused at top and bottom 1x17
3 Likes
@Traditionalelk “Night shift workouts…”. Pardon my declining cognitive skills. Seventeen chin ups is excellent.
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PM workout
Bench 4x6x185
High incline bench 3x10x135
Barbell/incline curl SS 11+11, 10+10 x65/15
Pullover/tricep extension 10x65, 10x75
Might start making this late night workout the usual. Spares me some time overall, which I can really use right now. Gonna test it out again this week before fully committing to it, but it’s definitely becoming a possibility
3 Likes
PM workout
Squat 4x6x245
Deadlift 3x5x275
Barbell rows 1x15x135
Reverse hyper 3x12x70
Moved my stance and grip in an inch or two on deads, and they literally felt the best deadlifts have ever felt for me. As a generally poor deadlifter, 275 has always been a decent working weight. This legit felt like warm up weight. Hoping it’s not a fluke haha. Squat moved fast as well. Felt strong in general tonight
3 Likes
PM workout
Bench 1x6, 3x4x200
Press 3x10x115
Barbell+incline curls 2x11+11x65/15
Body weight Skullcrushers 2x15
Bench didn’t move as easily as I was kind of hoping, but was still solid. Speed was fine, just wasn’t flying like I had hopes of. Rest of the workout was good. Got a really solid pump in
2 Likes