2019-12-03
Seated Axle Press w/ Chains
105+40 2x6,5
95+40x6,5
Left and right chains did not weight the same. Annoying. Adjusted position on the bar to accommodate.
SSB Squats
255 5x6
Neutral Grip Pullups
BW+70 5x3
EZ Bar Curls
100 3x5
reverse
65 2x6 (tendinitis did not like)
2019-12-06
Spoto Press
185 3x6, 2x5
Pendlay Row
235 5x3
Romanian DL
275 5x6
Seated DB CLeans
40’s 3x8
Overhead triceps extensions
85 3x8
I am fried, as hoped for. The recovery rebound should be good.
This has been a weightless deload. Every time I think of going to the gym my body says “I think not.” Not pain, but revulsion.
Definitely back to it on Friday, though.
2019-12-13
OHP
95,115,135,155 x3
170 3x3
Low Bar Squat
135, 165,195,225,265 x3
Belt on
295 3x3
Pullups
BW x6
+40 3x6
Face pulls
70 3x12
Biceps vanity
nXm
I keep meaning to work in the spoto press. My son does it after every bench workout. There’s nothing wrong with some vanity curls for sweet biceps.
2019-12-15
Incline Bench Press
135, 155, 170 x5
185 3x3
Deadlift (no shoes)
135,225, 315, 365 x3
415 3x3
Chest Supported DB Row
75’s 3x6-8
Inclined Triceps extensions
85 3x8
Rear+Side Laterals
20’s 3x10, 3x10
AB wheel (from Knees)
10,10,8
Second set of DLs were nice and tight. Feeling better and better on those, but I need more endurance in the lower back.
2019-12-17
2 hours sleep, up all night with indigestion. Unable to eat all day except for water.
Fuck it; the schedule doesn’t care
Seated Overhead Axle Press
75, 95, 115, 130 x6
145x6,5,5
SSB Squat
145, 195, 235 x6
265 3x6
Neutral Grip Pullups
BW, +25, +50 x3
+75 3x3
Hammer Curls
50’s 2x5 (pinwheel)
50’sx8 (front)
2019-12-18
Neutral Grip Bench Press
190 3x6
RDL
285 3x6
Pendlay Row
245 3x3
Front Squat
195 4x3
Standing Triceps pushdowns
Some weight 4 x 8-12
Seated DB cleans
30’s 3x8
Back of the right shoulder is lazy. Keeps me from adding real weight on the pushdowns
2019-12-20
Overhead Press
170 2x3, 3x2
Low Bar Squat
295 4x3
Pullups
+45 6,5,4,4,3,2
Face Pulls
70 3x15
Arm stuff
4 x Bulgey reps
If you don’t eat enough, the plan won’t work.
2019-12-22
Incline Bench
185 4x3
Chest supported DB row
75’s 4x8
DL
365x3
415x1
435x1
GM 185 3x6
Lots of side/rear shoulder and pressdowns n sheeit. DLs just weren’t there, low back really tired so I just went for a mini max and light volume.
Pain is not purely the result of a structural insult, nor is it all in your head. Perception of pain is further influenced by the social context in which it occurs and one’s beliefs about it.
https://www.practicalpainmanagement.com/treatments/psychological/biopsychosocial-approach
2019-12-27
Push Press
170x3
185x1
Press
145 3x5
Pull-Ups
BW+45 3x5
Rear and side laterals
25’s 3x8, 3x8
Hammer DB curls
50’s 3x5
PP/Presses felt really heavy. Not sure what’s up with that.
I hate it when shit feels heavy. Sometimes when that happens I’ll just leave the weight on the bar, shut the lights out and go watch tv.
That’s a nice option to have. When I had my own garage gym, I would do just that. Now that I often train in a gym 50 miles from home (it’s near work and convenient) I just have to suck it up.
I think I’m just out of practice with PP and higher rep standing presses. Haven’t done the former for months and the latter for a number of weeks.
2019-12-28
SSB Squats
265x5
275 2x5
Leg Press
400 3x5
Ab Wheel
3x8
Heavy Punching Bag
15 min on and off. Mostly off, gasping.
2019-12-29
Incline Bench Press
170 3x5
Seal Rows
165x5
185x5
175 2x5
Seated DB overhead Press
60’s 8,2x6
Ballistic Neutral Grip Pullups
BW 3x5
Face Pulls
70 3x15
EZ Bar Curl
105 3x5
Good pump today.
2019-12-31
Trying to end every set with 2 reps left in the tank (RPE 8)
Deadlift
405 3x3
Lats weren’t hooked in today.
Front Squat
195 3x5
Keep trying to use my butt rather than my quads on these . Dunno why, it just makes it harder when I do that. Trying to develop the quads for squats and dl pull off the floor.
Low Bar Good Morning (3-2-0 tempo)
225 3x5
Suitcase holds
135 3x15 seconds
2020-01-01
Press (2-count pause at forehead)
135 3x5
Pendlay Row
225 3x5 (a little too heavy, RPE 8.5)
Closer-Grip Bench Press
185 3x5
Neutral Grip Pulldowns
190 3x8 (also too heavy)
DB Curls
Pinwheel 50’s 2x5
Bent-Over cross-body 40’s x6,8
Another good pump night.
May scale back deadlifting to once every other week. Low back was fatigued going in to the last lower session, is even more so after and I’m more interested in getting my squat up anyway.
Press
150 3x5 (Wha? These went up really fast.)
175x1 (for shiggles)
190x0 (not so giggly now)
Standing DB press
65’s 3x5
Pullups
BW + 50 3x5
Rear+Side Laterals
25’s 9, 8, 8
DB Hammer Curls
50’s 3x6
French Press
90 3x10
SupahPump. This might be too much volume. If so I’ll pay for it later in the mesocycle, but it feels pretty darned good right now.