2019-06-15
Dead lift (DBL overhand, no belt)
135x5
225x5
315x3
345 4x4
Deadlift row
245 4x5
Dead-stop Good Morning
235 4x5
Hamtractor
210x10,10,8+15 partial
Dumbbell Hammer curl
55’s 3x7
Deadlifts were smooth and fast, but I guess that’s to be expected, what with them being so light. Doing intra workout food/drink and it seems to make a difference in energy towards the end of the session.
I’m planning on getting more volume. I need to develop some actual muscle that I can train to move heavier weight.
2019-06-17
Bench Press
barx15
135x8
165x5
185x5
195 4x4
Incline BP
165 4x5
1 Arm DB Row
105 4x6
Row machine
225 3x10, 1x8
EZ Bar Lying triceps extensions
105 2x8,1x6
I don’t like these, but they tie my shoulders to my lats pretty good. In fact - I hate them.
Got unused to morning workouts again.
I told myself I need to add these in, now I’m not so sure.
Why not sure? I’m doing them because I think they’ll make my bench better. I don’t have to like them.
Deload’s over.
Volume is going up. I’ll probably get it wrong for the first little bit, but it can always be dialed back to recoverable levels.
2019-06-18
Low bar squat
barx5
135 2x5
185x5
225x5
255x4
275 4x4
315x1
350xMISS
High Bar Pause Squat(2 ct)
250 4x6
No-Step lunge
135 3x5 (rt only)
EZ Bar Curl
90 3x10
I didn’t fail on the 350, I missed. Let myself get pushed forward at the bottom. Probably should have done the max before rather than after 4 sets. 315 moved so easy that I was sure I would smoke the 350. Max first and then 6 sets next time. 6th rep on the paused squats really difficult. Good work, that. Sweated like a hog tonight.
2019-06-20
OHP
barx15
95x8
115x5
135x3
155x2
170x1
180x1
185x1
150 6x4
Axle Dollar fiddy OHP(up, halfway down, up, down)
125 2x4
115 2x4
Pullups
BW x 5
+25x5
+50 6x4
CGBP
135x5
170x5
190x4
175x5,4
Neutral Grip Pulldowns
140 4x12
Band Facepullaparts
3x12
I want 6 reps on the dollar fiddys. Triceps tuckered out on the CGBP. I don’t mind, it’s an accessory
Going to try rack or block pulls tonight instead of the DL rows. I haven’t done them for !years! and I think they’ll do more for upper back/yoke strength than the DL rows.
The Plan:
DL day-max + DL reps
Block pulls
Dead-stop GMs or just the hamtractor if GMs seem like too much.
2019-06-21
DL
135x10
225x5
315x3
365x2
415x1
345 6x4
Rack pull (just below knee)
365x5
405x5,4
Dead Stop GM (Low bar)
235 4x6
Nautilus Seated Hamstring Curl
140x10,10,8
Got the feeling I was looking for in my hamstrings.
2019-06-22
Back+rear shoulders+GPP
Seated Cable rows
180 6x8
BB Curl
110 3x6
150# Sandbag
4 picks x 2
Pick and carry (50ft) x 4
DB laterals
25’s 3x8
DB rear laterals
25’s 3x8
Back was stiffening up. This felt good. Sandbag felt easier than last time. I’ll be tossing it over my shoulders soon.
Looks like I can recover from this amount of volume.
2019-06-24
Pendlay Row
135x8
185x5
225 4x5
BP
135x8
155x5
185x3
205x3
225x2
195 6x4
CGBP
180 2x6
175x6,5
1 Arm DB Row
105 4x6
Lying EZ Curl Bar Scalpers
85 3x8
Triceps get really fatigued. I’ve got a blank spot on the right side about 2/3 of the way up on bench once I fatigue a bit. Have to come off the chest really hard or I don’t make it to the top sometimes. 225 was spring-loaded. Can’t wait until after the next deload to see what the top single is going to be. I’m only going ~90% of max during this phase unless I feel frisky. Didn’t have a spotter or catch-bars in this instance.
Getting pinned sucks.
Nice work.
Thanks. The best thing about this training is that it doesn’t seem to create any soreness, which might permit me to train more frequently. And my joints are feeling better over the last week as well.
2019-06-25
Low Bar Squat
135x5
165x5
195x5
225x5
265x3
Belt on
295x2
325x1
285 6x4
High Bar Squat A2G
255 4x6
45 degree Hyperextensions
45 3x8
Seated DB curls
45’s 3x8
Done and dusted. What does it mean when it feels like your eyeballs want to leap out of their sockets at the end of the workout? Those deep squats took a bunch out of me.
Now I undrstand firsthand why coaches always say you have to eat and sleep properly on a volume cycle.
A couple of short nights and calorie intake not quite high enough and you end up with an achy pain that seems to travel around your body.
It’s crazy. Guess I’ve never done enough volume before for it to happen, though I’ve heard of it…
No training tonight. Gotta keep an eye on the wife while the anesthesia wears off after her procedure. Minor procedure, but I’m kinda partial to her.
2019-06-28
Clean and Press
95x5
115x5
135x5
155x3
170x2
155 2x4,5x3
Dollar fiddies
115 3x5, 1x4
Neutral Grip Pullup
BWx5
+25x5
+50x5,4,5,4,4,4
Wide grip Pulldowns
145 2x15, 1x13
Hammer Strength Isolateral decline press (close grip)
2platesx10,10,9
No trouble with the forearm/elbow on the pullups. We’ll see how it feels tomorrow.
Really starting to feel the fatigue accumulate. Next microcycle is going to be tough and I haven’t even finished this one.
2019-06-29
Block Pulls (Mid-shin)
135x5
225x3
295x3
345x3
385x2
425x2
DL
355 4x4
Dead-Stop GM
235 4x6
DB Hammer Curls
55’s 3x8
Hamtractor Seated Hamstring Curl
225x10,8,8+10 partials
I was very slow off the floor on the DLs. The block pulls were surprisingly easy; mid-shin is a sticking point for me, ordinarily.