wednesday 5/10/23
Squats-
95 x 20
116 x 20
133 x 60 (fastest 60 repper ever with over 120).
I came into these feeling beat up, I told myself I’d just do like 40 but make it quick and maybe I’d do 2-sets of 40. Once I started just repping it, it got easy, but the final 10 were tough. This was a good mindset, to just go in and don’t think about 60. I usually pace myself and it makes mentally rough as it takes longer.
I was pressed for time too, no time to do anything else.
Felt way better.
Thursday 5/11/23
Floor Press-
117 x 46 PR
180 x 8
Barbell Skull Crushers - 82 x 30 PR
Hammer curls- 57.5 +bar x20, 21
Neck curls - 38 x 80
Friday OFF
Saturday 5/13/23
GYM, wasn’t going too push it heavy on squats today, I know when my back is over worked and it feels like it.
10" log
70 x 10
90 x 10
110 x 10
120 x 13
Squats-
bar x 20
135 x 20
150 x 40
Barbell rows to the neck on Hyperextension, never done this before, experimenting-
used little kid bar - 20+bar x 20, 30+bar x 25, 40+bar x 26
I like it!
I was also pretty happy to test that on a Saturday a.m. with just about no food, some beers the night before, I can hit a somewhat quick 40reps with 150#. Saturday a.m. are not my best high rep squats feeling days.
Sunday 5/14/23
Still gotta keep things easyish.
Floor PRess-
127 x 38 PR
Barbell curls- 65 x 49 (PR)
Still hitting PRs on taking it easy days.
This week, I’ve got some things going on and will not be training on Thursday, I most likely won’t do anything on Friday. This is good because I do need a reason to take some off time, or at least not do anything intensive.
I’m growing and I’m feeling beat up, I think I can feel that I’ll be needing more calories, so I will finally begin to make sure I’m eating more often.
I won’t be squatting until Saturday and that will be my normal wed. routine. I need the break.
Monday 5/15/23
Upper glutes still need recovery, won’t be doing any intense deads today, I did some light sets of 10 between my other exercises today. I’ll revisit Deads tommorrow.
Upright rows- 71+bar x 16
Sit-ups - 120# x 26
neck curls gripping with teeth - 25# x 40, 40.
Tuesday 5/16/23
Dead Lifts (slowly working back up)-
170 x 11 DOH
220 x10, 10 DOH
255 x 10, 10 DOH
All short rest periods, I could feel my waist line aching if I hyper extended, so I was real careful on the reps. It is a pretty casual session.
I played around with some Barbell BORs to the neck, worked up to 85# for 9 then another 5-6. Just seeing what these can do.
Ran out of time for anything else.
Wednesday 5/17/23
Floor Press-
127 x 41 PR
177 x 10
Barbell curls - 100 x 11
100# plate BORs x 35 (reset at rep 32)
Well my plans got cancelled today, so looks like I’ll be squatting!
Squat-
100 x 20
120 x 16
135 x 61
So I went into this day thinking I wasn’t going to do any training and I end up hitting a 60 repper and I used the same mindset of thinking to only do 40-50reps. During the set I was thinking how I was going to quit around 50, but didn’t.
Crazy how the mind changes when the numbness of these squats hits.
I honestly didn’t WANT to squat today, this feeling seems to be the norm. lately, but I know how good it feels when done, plus I keep telling myself, how bad to I want this, because after 20 years of lifting, these squats are the BEST thing I’ve ever done. I’m getting happier and happier on how I look every month, and it’s these squats.
Friday OFF
Saturday - No GYM
Floor press-
114 x 51 (PR)
181 x 9
Barbell curls - 89 x 30 (PR)
Neck curls - 38# x 100 (PR)
PR’s across the board.
Sunday 5/21/23
Dead lifts-
181 x 12 DOH
220 x 15 DOH
256 x 11 DOH, x11 DOH
Still taking it easy on deads, this was another casual workout.
Monday 5/22/23
Just a bad day today, still found time to get one set in-
Floor Press-
128 x 36
Tuesday 5/23/23
Upright rows w/ hammer curl bar-
50+bar x 21
71+bar x 17
100# plates side bends x30ea. x20ea. (100reps total).
Hammer curls - 55+bar x 22, x22
wednesday 5/24/23
Squats-
95 x 20
121 x 18
136 x 41
It was bound to happen, today I settled for 40 and call it a day. Why…first it has only been 6-days since my last 60 rep squat. Second, it’s time to ease back on the intensity, both my body and mind need it.
I’ve been here before, months before I even started this journal I had to go back to doing 40-50reps with around 100#, the fact that I’m doing this with 30+ pounds shows me that I’ve progressed.
136 x 40 is something I don’t really even have to think about, that’s the way 100 x 40-50 was a year ago.
Thursday 5/25/23
Now, here’s where I’m gonna talk about “instinctive training”, so I had a feeling only doing 41 reps in the squat was gonna make me feel good today, sure enough, I had no inflammation in my lower back/glute area, which was another reason I didn’t push it yesterday.
SO what do ya think I did…
SQUAT AGAIN!!!
Floor press-
128 x 37
Squat-
95 x 20
121 x 16
136 x 50
Barbell curls - 94 x 14
HELL YEAH!!! two days in a row, 40+ reps with over 135!!!
As the Ultimate Warrior said, Instinct beats the science EVERY FUKING TIME!!!
Friday - off
Saturday Gym, BW 192#
10"log-
70 x 10
90 x 10
110 x 8
130 x 11
hyper extension - barbell rows to neck- 75 x 25, x15
Squats -
135 x 15
155 x 40 (another 40 repper for the week)
standing tricep extensions with chains - 30reps
Sunday - off
Monday 5/29/23
Floor press-
115 x 52
180 x 10
Dead lifts-
180 x 10 DOH
220 x 16 DOH
258 x 12, x12 DOH
Very short rest 2-3 minutes.
Barbell curls - 61.5 x 62
Tuesday 5/30/23
Situps w/ 100# x 37
barbell skull crushers - 83.5 x 28
side laterals - 16#+handles x 26
Wednesday 5/31/23
Squats-
83.5 x 20
121 x 20
137 x 51
Pretty easy, not bad for squatting 3x last week.
Thursday 6/1/23
Floor press-
128 x 40 (PR)
100# plate BOR - 102.5+loading pin x 26
Neck curls 44# (two 22’s) x 80
creepy…
Friday OFF
Saturday 6/3/23
Garage
Overhead presses alternate front/back-
95 few
95 x 20
Dead lifts-
170 x 10 DOH
220 x 15 DOH
260 x 21 DOH regripped at rep 15.
hammer curls - 55+bar x 31
Sunday 6/4/23
Floor press-
130 x 35
163 x 16
Monday 6/5/23
upright rows hammer bar -
50+bar x 22
60+bar x 25 (PR)
100# plate side bends x31ea. x20ea. (102 reps)
barbell curls - 95 x 14
Tuesday 6/6/23
Squats-
95 x 20
122 x 11
137 x 60
Wednesday 6/7/23
Floor Press-
116 x 50 (PR)
barbell skull crushers - 78 x 36
barbell curls - 67 x 45
Thursday 6/9/23
Dead Lifts-
170 x 11 DOH
220 x 20 DOH
262 x 13 DOH
262 x 13 DOH
very little rest. My lower back and waist has been doing well, this time after my last set my neck/upper traps were super tight, it felt like I lifted all that weight with my neck. Maybe it was a combo of tension with keeping my head up to focus on my lower back and/or the tension of DOH. IDK, it’s also been only 5 days since my last dead lift day.
It’s no biggie, It’ll heal and I’ll be stronger for sure just a new one for me. You certainly don’t need big weights to get the most out of Deads. I’m growing more now than I ever did doing low reps with the 315 - 405 range. The goal is however to do what I’m doing now with 315 and more, it will take some time, maybe another year to get to 315.
Friday, OFF.
Neck/traps was totally fuked, with every move of my head in any direction was stiff and tight. I knew it was muscle related though, as I still could get comfortable, unlike that time I had what felt like a knife in my side, that fuking shit was the worst and totally not worth any stupid ego lifting.
Saturday 6/10/23
The stiffness is now in my traps, I figured I’d train, it’s a risk though, but lets see-
Floor Press -
130 x 38
Squats-
95 x 20
110 x few
127 x 10
138 x 40
All these were cleaned and pressed on/off the shoulders. The 40 repper was good and fast. This is a good test to perform while not 100%.
My traps didn’t feel much better.
Sunday 6/11/23
Woke thinking maybe I made a mistake training yesterday, the traps were fuking stiff.
AS the day when on, things felt much better.
Took it easy-
100# plate BORs - 104.5 x 20
Monday 6/12/23
Floor press-
117 x 47
Barbell curls - 100.5 x 12
Tuesday -
Completely wrecked, all I did was-
empty bar squats x 50 (just to see if it helped, not really)
side dumbell laterals - 16+handles x 28
Wednesday 6/14/23
Squats-
78 x 15
110 x 20
127 x 10
138 x 50
Dumbells were still loaded from yesterday -
Side laterals -16+handles x 29
Feel good now, hopefully stays that way tomorrow.