2020-07-07
SSB Squats
295x6
275 4x6
Snatch Grip Deadlifts (straps)
285 5x6
Ab wheel
4x8
No extras. Squats were okay. They were hard from a conditioning standpoint, but not strengthwise. Felt strange. SnatchDLs sucked. That extra range of motion is tough.
2020-07-09
Floor Press
200x6
190 4x6
Superset with
BB Rows
190 5x6
Incline Bench Press
175 5x6
Neutral Wide Grip Pulldowns
170x8, 4x7
EZ Bar Curls
95x9
100 4x6
I might actually complete a meso cycle. 1 more day, then deload week.
2020-07-10
Deadlift
380x6
360 4x6
Paused High Bar Squat (3-count)
235 5x6
Hanging Leg lifts to bar
2x5
fuggedaboudit
Active Plank 30 sec
Heavy Bag
14 minutes 1 on 1 off
Mesocycle done. Deload week.begins
Cranked my right thumb somehow. All black and blue. Probably got caught between the bar and the strap on deadlifts. Not the first time.
Got to love those mystery injuries!
Anger management?..
30 reps of deadlifts plus 30 reps of (paused) squats? Your one workout is probably my entire ācycleā lol.
HAha. Last day of the mesocycle, so I can go full potato after the required reps. I havenāt hit the bag in a while, so I went potato on that.
Itās amazing to me too that I got that many DL reps and that they werenāt debilitating. My body has adjusted to the volume well.
2020-07-12
Deload week
OHP
125 2x6
Close Neutral Grip Pulldown
190 2x6
Close Grip Bench Press
155 2x6
1 Arm DB Row
85 2x6
DB Hammer curl
40ās 2x6
EZ Bar Skull Cursher
85 2x6
Rear/Side Laterals
25ās 2x8
2020-07-13
Deload Week Day 2
SSb Squat
245 2x6
Snatch Grip Deadlift
225 2x6
Clean High Pull
205 2x3
Internal/External Rotation
20 2x12
Did the Squat sets on a single breath. It felt super light.
State Governor is trying to shut down the gyms again, because of āspike in casesā which are completely due to testing. The death rate keeps falling anyway.
I get it. Our governor is doing the same thing. The health district actually said increased testing was causing higher numbers.
2020-07-15
Deload Week Day 3
Bench Press
180 2x6
BB Row
185 2x6
Incline Bench Press
145 2x6
Wide Neutral Grip Pulldown
150 2x6
EZ Bar curls
80 2x6
Reverse Curls
80 2x6
! Arm hang x 20,15 sec
2 Arm Hang x 50 sec
Inverted Skull Crusher
2x15
Walked to the gym. Hardly feel worked at all.
2020-07-16
Deload Week, Day 4 (last day)
Deadlifts
315 2x6 no straps, dbl overhand
10 count hold at end of last set.
Paused pin squats(rear end on heels deep)
225 2x6
Power cleans
185 2x3
Roman Chair Leg Raises
2x15
Last time I did those pin squats I couldnāt get as many reps, nor even two sets and each rep was much harder. Encouraging.
Mesocycle Planned lifts (8s)
Day1
Axle Continental Clean and Press (4 clusters/set)
Incline DB press
Close Grip Pulldown
Meadows row
Close grip Bench
Day2
Low Bar Squat
Paused pin squat
DB seated shoulder Press
BB Curls
ab wheel
Day3
Bench Press
Landmine Viking Press
Pendlay Row
Pullup
Triceps extension or press downs
Day4
Block Pull
Good morning
leg lifts
Some weird curl
2020-07-18
Axle Continental Clean and Push Press
150x4+4
140 2x4+4
Meadows Row
80 3x8
Low Incline DB Press
70ās 3x8
Close Neutral Grip Pulldown
190 3x8
Close Grip BP
170 3x8
2020-07-20
Low Bar Squat
275x8
255 2x8
Good Mornings
195 3x8
BB Curl
85 3x8
Ab wheel
3x10
Low bar really cranked on my shoulders, I havenāt done them in so long. Took a few sets to find the right foot placement and re-involve the quads. Bar hurtā¦poor lāil me, spoiled by the SSB.
My gym now makes us work out on a schedule, you only get 90 minutes and only 20 people at a time may train. Everybody must wear their mask at all times.
At least theyāre still open.
Maybe take a look at those gaiter masks made for running and hiking. I got a couple and have no trouble breathing.
Looks like my gym is selling their own branded neck gaiters.
Isnāt that handy?