PM workout
Squat 2x305, 3x325
Front squat 40 reps x185
Band pull aparts 3x12
Reverse hyper 3x10
The top triple was tough but still moved pretty well. Front squats got tough due to the movement being novel again & the volume being pretty high. Pretty tired overall. Good work today. Simple but effective training this week
PM workout
Squat 4x310
Deadlift 25 reps x275
Band pull aparts 3x12
Reverse hyper 2x10
Sternum has been pretty bad since front squatting. Doing some research on it and I think I have a good plan. Won’t even be thinking about benching for a few weeks. Gotta get this cleared up
PM workout
Press 3x3x155, 40 reps x125
Chin-ups 40 reps total
Might have done a bit too much on the press, as my sternum was twinging a bit towards the last few sets. Wanted to see the workout through, but in hindsight it might have been better to shut it down earlier. Oh well
PM workout
Squat 3x315, 325, 315, 25 reps x245
Reverse hypers 2x10
Band pull aparts 2x15
PM workout
Press 1x160, 4x170, 30 reps x135
Chin ups 40 reps
1 mile airdyne
Hang power clean 15x95
Had a few minutes at the end, & listened to Dan green talking about hang power cleans being his best trap builder today, so I hit a set to feel it out at the end. Liked them, not sure where/when I’d be able to fit them in again though. We’ll see. Sternum feels better than earlier this week, but still definitely not in a good spot. Hoping I can keep pressing, but if need be I can take a break from that for a couple weeks to clear it up
AM workout
2 mile airdyne
A few sets of hurdle jumps
3 supersets of 15-25:
Barbell curls
Bw Skullcrushers
Lateral raises
PM workout
Squat 6x315
Deadlift 20 reps x295
Band pull aparts 3x12
Reverse hyper 3x12
Pushed that set of squats hard. Had one rep left in me at most, and think I went as far as I could with decent form. Deads moved well
PM workout
Hang power cleans 5x5x135
Pull-ups 3x10
Bw Skullcrushers 3x10
Incline curls 3x10x20
Lu raises 3x10x10
Experimented with the cleans to see if I’d get some good trap work in. Dont think I’ll do those again, just wasn’t that great. Then a hypertrophy style back, shoulders, and arms workout. This is probably what my upper days will look like for the next 2 weeks or so as my sternum heals up
PM workout
Paused squat 3x275, 300, 3x4x245
Deficit deadlifts 2x8x275
Band pull aparts 2x12
Reverse hyper 2x10
Hoping to be pressing again the week after next, but for now I’ll hammer back & lower body work, with some arms & shoulders thrown in on the other days
PM workout
Sprint 5x15 yards
Weighted chin-ups 3x7x30, 13x BW
Tricep press 12x65, 3x8x75
Yesterday afternoon workout
5 mile airdyne
Tonight PM workout
Skater jumps 4x5
Lateral raise 4x~20
Fat grip curls 4x~12x45
Db Skullcrushers 4x~12x20
Afternoon workout
Pin squat 2x275,295,305
Deadlift 365x7
RDL 2x8x225
Reverse hyper 2x10
Airdyne 8x :30/:30 2.37 miles total
All time deadlift PR, by a long shot. Had at least another rep or two in the tank, maybe more as well. Felt good. Form was getting a bit shaky with the last couple reps so I cut it there, but I’ll get to the point that it’s just as dialed in at that intensity
PM workout
Hops 2x15, 3x10x single leg
Weighted chin-ups 3x6x45
Tricep press 3x10x75, 15x45
PM workout
Paused squat single at 275
4 mile airdyne
My knee was bothering me a bit earlier this week, and showed warning signs today, so I just stopped after my last warm up set. I’m a bit frustrated with the little nagging injuries/things that are bothering me. Feel like I can’t give my all at a lot of the things in training. Thinking for a bit I might just take it easy. Do more conditioning, less structure, lower weights/intensities on big lifts. Idk. Almost halfway through the year at this point. In January, my goal for the year was to PR all of my four big lifts. I’ve done that on deadlift, and felt like I was in position to on bench before this sternum thing. So it hadn’t been a bad year so far by any means, BUT I’ve just been hamstrung for so long with not being able to string together good training blocks. Between sickness, vacation, and now this sternum thing, it’s probably been like 3 months since I’ve had a really good 4-6 weeks. So honestly, I’m glad to still be making it happen and progressing in some manner, but also know it could be way more. All this to say I’m not sure what the plan for the next couple weeks is. Hopefully sometime by the end of July, ideally way earlier, I’ll be hitting it hard again. Want to be a bit more well rounded in my approach when I do that, not zeroing so much on the main lifts, but incorporating more variations, conditioning, and athletic movements. That’s all my rambling for now, hope some of that make sense ha