2020-06-17
Push Press
150x8
140 3x8
Close Grip BP
145x8
150 2x8
155x8
Meadows Row
75 4x8
Upright rows
90 4x8
Pullups and abs tomorrow. This went better than yesterday. Ate better.
1 Like
2020-06-18
Wide grip Pullups
BW+20 4x8
Active Planks
4x30sec
Planks hard, abdomen was still sore from ab wheel.
Just realized I can do sandbag over bar now that I have the squat stands. Iāll slot that in for the deload week, which Iām already looking forward to. One more week made of 5 sets after this deadlift day.
Hey hey! My gym is opening up again! Soon!
1 Like
2020-06-19
Deadlift
340x8
325 3x8
Snatch Grip Deadlift
255 4x8
Incline Bench Press
155 4x8
Thatās it. The apartment complex kids are making me crazy, playing kickball while I lift.
2 Likes
Iāve been putting my shins out at the edge of the smooth of the bar (wider iow) and turning my feet out for deadlifts. Hands go outside that. Itās made all the difference about whether deadlifts wreck me or not. It seems to involve more musculature and lets me get in a more upright position to pull, reducing the stress on the low back.
2 Likes
Iām de facto in deload.
Iām going to tone down the weight and weight increases for the next 6ās block
2 Likes
2020-06-24
Overhead Press
145x5
135 2x5
Safety Bar Squat
285x5
265 2x5
One Arm DB Row
90 3x6
Close Grip Bench Press
175x5, 2x6
Rear and Side Laterals
15ās 3x(15/10)
Nice to be back in the gym, even if I have to wipe everything down after I use it.
I hope to see a gym someday. My county canāt even get out of Phase 1.
2 Likes
Hereās hoping things open up for you soon.
Since starting the 12ās and 8ās Iāve had no hip pain. I expected things to hurt on the top set of squats yesterday, but it was completely painless. Very pleased.
1 Like
2020-06-25
Neutral Close Grip Pullups
BW+35 3x6
DB Hammer Curls
45ās 3x6
Leg Raises
3x12
2020-06-26
Floor Press
190 3x6
Incline Press
165 3x6
Deadlift
360x6
3402x6
Good Morning
185 3x6
Flex Dorsi Flex Row
195 3x6 (slow neg)
1 Like
2020-06-27
Neutral Wide Grip Pull Downs (angled bar)
160 3x6
Touched below the clavicles each rep, so had to lighten the weight.
Cable Upright Rows
80 3x8
Reverse Curl + Close Grip Curl (EZ Bar)
75 3x6+6
Ab wheel (knees)
3x12
Cable Internal/External Rotations
20 3x12
2 Likes
2020-06-29
Overhead Press
150x6
140 3x6
Close Grip Neutral Grip Pullup
BW+35 4x6
Close Grip Bench Press
180 4x6
1 Arm DB Row
95 4x6
DB Hammer Curls
45ās 4x6
1 Like
2020-06-30
SSB Squat
285x6
265 3x6
Snatch Grip Deadlift
275 4x6
Seated Leg Curls
180 4x6
Seated Leg extensions
120 4x6
These hurt my right knee quite a bit.
Rear/side laterals
20 4x8
Didnāt feel like enough work after the Squats and DLs, so did some curls and extensions
1 Like
2020-07-02
Floor Press
195x6
185 3x6
BB Row
195 4x6
Incline Press
170 4x6
Wide Neutral Grip Pull down
170 4x6
EZ Bar CUrl
95 4x6
Shoulda done 200 on the floor press. No strain, just putting the work in.
2 Likes
2020-07-03
Deadlift
370x6
350 3x6
High Bar Paused Squats(3 count)
225 4x6
Power CLeans
165 3x3
Cable External/Internal Rotation
25 2x12
20 2x12
Didnāt notice someone had left a 5lb weight on the stack. āGosh - this feels heavier todayā¦ā
Ab machine
stack 4x8
Couldnāt read the numbers without my glasses.
2 Likes
If I can do the stack on an ab machine, then whatever else Iām doing is already effective enough that I donāt need an ab machine.
Pretty sure Iāve got 380/360 in me on DL for the next microcycle. This is going quite well.
2 Likes
2020-07-06
Overhead Press
155x4+2 (cluster)
145x6,5
140x5,4
Topped these out last week, looks like.
Neutral Close Grip Pullup
BW+40 5x6
Close Grip Bench
185 5x6
1 Arm DB Row
105 5x6
Hammer Curls
45ās 5x6
This felt terrible. All of it. Itās supposed to, though Iām supposed to be able to complete all the required reps. Too aggressive with increases again.
I expect squats will be a little better than this tomorrow, though not much.