4/17/22 - bw 229. w4d4. Last heavy day before a back off week, looking forward to it.
Back Squat (have pushed these off a bit but went for it today)
135x3,3,3
185x3,2
225x2,1
275x1
345x1
405x1 felt like and moved well. Surprise!
Isometric Squat Holds (bar weight only pushing into pins max force at bottom of squat for 6-8 seconds) Superset with Squat Jumps (bodyweight)
x4 rounds, hard shit
Carry Medley: 140lb bumper plate sleeve x 70’ into 175 atlas stone x 70’ x 3 rounds
Hamstrings cramping on the medley which is a good indicator i am out of shape and need to push through my hips.
Leg Extension
4x15
2 Likes
4/18/22 - w5d1 - bw 228 Deloading.
Log C&P
110x3,3,3
160x3
170x3
160x3
210x1 supposed to be a triple but the easiest single this could be given that i’m quite sore and tired.
Floor Press
45x15
135x8
185x6
185x5
185x5 super slow eccentric and very fast eccentric, mega light.
Pull Ups
x6
x6
x6 explosive
Band Pull Apart
x10
x10
x10
Tri Pushdown
x8
x8
x8
Easy workout, felt super explosive and conserved energy.
4/20/22 - bw 229 w5d2
Deadlifts
135x3,3,3
225x3
275x2
315x2
365x3x3
DB Row
100x8
100x8
100x8
Hamstring Curl
x10
x10
x10
4/26/22 - bw 228 w6d1 work has been absolutely insane lately and as much as I like to think my job isn’t physical, I work in an ever-growing business and sometimes 50-55 hours on limited sleep/stress bleeds into the following days even when I get some rest.
Log C&P
110x3,3,3,2 slow warm up today
160x3,2
210x2
230x5
230x5
230x5
230x5
230x5 got really aggressive with these. Honestly felt strong but I was feeling a bit lacking. I brought the intensity but I’m just a bit tired.
Floor Press
135x8,5,5
185x3,3
235x yeah no, body is just saying stop
135x20 quick blood flow administration and done
Rear Delt Flye
10x20,20,20
Lat Pulldown (underhand)
x10
x10
x10
4/28/22 - bw 229 w6d3. low back is tight,sleep subpar and shoulders are somehow wrecked from log a few days ago, but we get after it.
Seated DB Shoulder Press
40x8,3,3
55x8
90x8 surprisingly not that hard
90x8
90x6
90x6 not bad for being super sore
Pause DB row
100x8
100x8
100x8
55x12
Giant Set: Lateral Raise/Bicep Curl/Band Pull Apart
25x15/x15/x20 x 3 rounds
Super busy, fell off logging for a minute, but training has been fantastic.
4/30/22 - w6d4
Back Squat
135x3,3,3
185x3,2
225x3
275x2
345x3x4, nice and easy
Isometric Squat pushes: tweaked my left knee here because i botched the setup, nuff said. Nothing serious but yeah.
Leg ext.
5x15
5/2/22 - w7d1
Log C&P
110x3,3
160x3
210x2
250x1
260x3
260x3
260x3 really shaky and off today, lacking sleep and diet inconsistent. I still did it without a major struggle.
Back Down sets: 2 sets of 6 @ 210 clean 1 & press 2 reps -3 times for a total of 3 cleans and 6 presses each set. Killed this.
Floor Press
205x6
205x6
205x6 kept these light today, just feeling a bit underrecovered
Delt Ladder (laterals/front/band pull apart)
x10/x10/x15 x 3 rounds
Pull Ups
x10
x10
x10
5/5/22 - bw 228 w7d2 best deadlift day in a while, omg. Mindset has been fucking killer for deadlifts lately and I have Travis to thank for that.
Deadlifts
135x3,3,3
225x3
275x2
315x1
365x1
405x3
405x3
405x3 easy, no problem, no fear.
Stone to shoulder
175x2x6 super explosive and easy
Nordics
x8
x8
x8
Suitcase Carry
55lbs x4 rounds
5/6/22 - bw 230 w7d3
Seated DB Shoulder Press
40x10
55x8
100x17, not a PR but damn good
100x10
100x10
100x7
Paused DB Rows
40x8
55x8
100x8
90x8
90x8 left arm really not cooperating
Giant Set: Push Ups on plates/Skullcrushers/Curls
x15/65x15/x15 x 3 rounds
5/7/22 - w7d4 bw 230
Back Squat
135x3,3,3
185x2,2
225x2
275x1
belt on
325x1
355x4
355x4
355x4 all pretty easy but got a bit worked up due to the knee thing last week
Squat Jumps
x4
x4
x4
x4
Farmers (per hand, turn at 30’)
120x180’
170x210’
120x330’ burner, warm welcome back to farmers
Legs Ext.
x15
x15 (slow and controlled neg)
5/9/22 - bw 231 w8d1, go time. Things getting pretty serious here. Talked with Travis about doing a comp for fun and to shake off the rust.
Log C&P
110x3,3,3
160x1
200x1
250x1
280x2
280x2
Back Down: 2 sets of 6 reps, clean once and ONE MOTION twice for a total for 3 times totaling 6 reps for a set w/ 200. Super easy one motions.
Floor Press
135x15
185x8
235x6
235x6
235x6
265x6
Pull Ups
bw x 8
+50lbs x 6
+50lbs x 5
+50lbs x 5
Tri Pushdown
x15
x15
x15
Band Pull Apart
x15
x15
x30
5/11/22 - bw 232 w8d2. Cut my foot bad on a half inch glass shard before this workout and debated just postponing but came in and did it anyway.
Deadlifts
135x3,3,3 feeling heavy somehow
225x3,2
belt on
315x2
365x1
405x1
430x2 really not that bad
430x2 relieved this wasn’t mega heavy or extremely brutal feeling.
Quick nordics then called it, time crunch.