Bench day. Only decline. I am using 125 as the TM, but I need to move that up to 130 next time. On the other hand, I made an attempt at 140 and failed it. That was annoying, but honestly I haven’t earned it yet, nor have I been eating for it. Maybe next week. Made the backoffs a bit harder this week (as punishment).
Afternoon Workout
Friday, 14 April 2023 at 15.34
Decline Bench Press (Barbell)
Set 1: 50 kg × 5
Set 2: 65 kg × 5
Set 3: 75 kg × 5
Set 4: 90 kg × 3
Set 5: 100 kg × 3
Set 6: 115 kg × 1
Set 7: 130 kg × 1
Set 8: 100 kg × 10
Set 9: 90 kg × 10
Set 10: 80 kg × 10
Back around to squats. Was fine. Made the backoff sets even harder once again, but I think this is more or less the limit of what I can handle at this bodyweight.
Squat TM
Saturday, 15 April 2023 at 11.18
Squat (Barbell)
Set 1: 60 kg × 5
Set 2: 75 kg × 5
Set 3: 90 kg × 5
Set 4: 105 kg × 3
Set 5: 120 kg × 3
Set 6: 140 kg × 1
Set 7: 150 kg × 4
Set 8: 130 kg × 10
Set 9: 120 kg × 10
Set 10: 110 kg × 10
Calf Press on Seated Leg Press
Set 1: 30 kg × 20
Set 2: 35 kg × 20
Set 3: 40 kg × 20
Set 4: 45 kg × 20
Set 5: 50 kg × 20
Set 6: 30 kg × 25
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 20 reps
Set 4: 15 reps
Leg Press
Set 1: 61,23 kg × 20
Set 2: 102,06 kg × 20
Set 3: 124,74 kg × 20
Set 4: 102,06 kg × 20
Set 5: 61,23 kg × 20 https://strong.app.link/E4fg1vs70yb
Press day. I really do not know what the fuck is going on with my shoulder, but it fails to get better. So that’s cool. Took it a notch down today, just because.
Ohp
Monday, 17 April 2023 at 15.00
Overhead Press (Barbell)
Set 1: 35 kg × 5
Set 2: 42,5 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 3
Set 5: 70 kg × 3
Set 6: 77,5 kg × 1
Set 7: 85 kg × 1
Set 8: 95 kg × 1
Set 9: 60 kg × 10
Set 10: 60 kg × 10
Set 11: 60 kg × 10
Lat Pulldown (Machine)
Set 1: 40 kg × 12
Set 2: 45 kg × 12
Set 3: 50 kg × 12
Set 4: 55 kg × 12
Set 5: 60 kg × 12
Set 6: 70 kg × 12
Set 7: 50 kg × 20
Seated Overhead Press (Barbell)
Set 1: 20 kg × 5
Set 2: 25 kg × 5
Set 3: 30 kg × 5
Set 4: 35 kg × 5
Set 5: 40 kg × 5
Set 6: 45 kg × 5 Strong - Workout Tracker & Gym Log
When I am not walking up to the bar, I am walking up to the bar.
Deadlifts today. In a decent groove here.
Dead
Tuesday, 18 April 2023 at 15.57
Deadlift (Barbell)
Set 1: 75 kg × 5
Set 2: 100 kg × 5
Set 3: 115 kg × 5
Set 4: 140 kg × 3
Set 5: 155 kg × 3
Set 6: 170 kg × 1
Set 7: 190 kg × 1
Set 8: 205 kg × 1
Set 9: 140 kg × 14
Farily limited on time, so just did some more uphill walking at the end. Also testing the muscle-up, and it all but confirmed that whatever else is wrong with my shoulder, it is the downward pushing movement that really fucking hurts. I think the declines might have done it, although I do not recall any “event” that triggered it. In any case, pushing downwards is where it hurts the most. So…I don’t know.
Chest day today, and I went into it with the mindset of taking it easy and not doing any real volume. Switched over to a machine for bit of work. Still not great on the shoulder. I am considering just skipping chest day for a couple of weeks.
Afternoon Workout
Thursday, 20 April 2023 at 15.29
Decline Bench Press (Barbell)
Set 1: 50 kg × 5
Set 2: 65 kg × 5
Set 3: 75 kg × 3
Set 4: 90 kg × 2
Set 5: 100 kg × 2
Set 6: 115 kg × 2
Set 7: 130 kg × 1
Chest Press (Machine)
Set 1: 25,85 kg × 12
Set 2: 44 kg × 12
Set 3: 66,68 kg × 12
Set 4: 84,82 kg × 12
Set 5: 44 kg × 20
I mean, it’s relative. The point is, I did not do my normal program, which absolutely would have had me re-attempt 140, plus do a bunch of grueling backoff work. I was experimenting to see what hurt and what didn’t. Repping light weights hurt more than heavy singles. Also, moving my grip in made things better.
The dumb machine work I did probably hurt the most, despite being easy.
So armed with that information…yeah, I will probably continue to overdo it. But like I said, my just try to skip chest day for a few weeks. I probably get okay activation with pressing to do that for a bit.
Squats today. Pretty good result on the topset, although it made the backoffs tougher than I like, so I had to stick with the standard numbers there.
Squat TM
Friday, 21 April 2023 at 14.24
Squat (Barbell)
Set 1: 60 kg × 5
Set 2: 75 kg × 5
Set 3: 90 kg × 5
Set 4: 105 kg × 3
Set 5: 120 kg × 3
Set 6: 140 kg × 1
Set 7: 150 kg × 5
Set 8: 120 kg × 8
Set 9: 120 kg × 8
Set 10: 120 kg × 8
Calf Press on Seated Leg Press
Set 1: 30 kg × 20
Set 2: 35 kg × 20
Set 3: 40 kg × 20
Set 4: 30 kg × 25
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 20 reps
Leg Press
Set 1: 61,23 kg × 15
Set 2: 102,06 kg × 15
Set 3: 142,88 kg × 15
Set 4: 183,7 kg × 15
Set 5: 142,88 kg × 20
Set 6: 102,06 kg × 50 Strong - Workout Tracker & Gym Log
I don’t know, it’s weird because I don’t feel like I am very good at them. I don’t think my physiology allows me to squat beautifully like some people can manage, so I never feel like anything is good enough. That said, my capacity for “work” is at a good spot at the moment.
Took the whole weekend off, so fresh going into a Press day. Felt very strong on the way up and doubled the 90. Backoffs were tough. Whatever. Shoulder not super bother by pressing, which is odd, but there you go. It seems to be mostly just the stretch position on chest exercises.
Ohp
Monday, 24 April 2023 at 14.59
Overhead Press (Barbell)
Set 1: 35 kg × 5
Set 2: 42,5 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 3
Set 5: 70 kg × 3
Set 6: 77,5 kg × 1
Set 7: 90 kg × 2
Set 8: 65 kg × 10
Set 9: 62,5 kg × 10
Set 10: 60 kg × 10
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 3 reps
Set 6: 15 reps
Deadlifts today. Slowly improving. 200 no big deal, and 140 for 15 is getting close to a PR at that weight.
Dead
Tuesday, 25 April 2023 at 14.44
Deadlift (Barbell)
Set 1: 75 kg × 5
Set 2: 95 kg × 5
Set 3: 115 kg × 5
Set 4: 140 kg × 3
Set 5: 155 kg × 3
Set 6: 170 kg × 1
Set 7: 200 kg × 1
Set 8: 140 kg × 15
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 20 reps
Speaking of devilish bullcrap, back around to chest day. Once again taking it pretty easy and just trying some stuff. Dumbells hurt the shoulder too much, and were also too easy to be worth bothering with. The pec flyes were a bit better. In general, the shoulder feels about 10% better, but still not good. Simply can’t be a muscular injury.
Annoying, because I am feeling pretty strong-ish and feel like I cannot take full advantage.
Afternoon Workout
Thursday, 27 April 2023 at 14.56
Decline Bench Press (Barbell)
Set 1: 50 kg × 5
Set 2: 65 kg × 5
Set 3: 75 kg × 3
Set 4: 90 kg × 3
Set 5: 105 kg × 3
Set 6: 117,5 kg × 1
Set 7: 130 kg × 1
Muscle Up
Set 1: 1 rep
Set 2: 2 reps
Incline Bench Press (Dumbbell)
Set 1: 16 kg × 8
Set 2: 20 kg × 8
Set 3: 25 kg × 8
Set 4: 29,5 kg × 15
Pec Deck (Machine)
Set 1: 40,82 kg × 12
Set 2: 47,63 kg × 12
Set 3: 52,16 kg × 12
Set 4: 58,97 kg × 12
Set 5: 65,77 kg × 12
Set 6: 72,57 kg × 12
Set 7: 52,16 kg × 20
Set 8: 45,36 kg × 20
Triceps Pushdown (Cable - Straight Bar)
Set 1: 15 kg × 15
Set 2: 25 kg × 15
Set 3: 30 kg × 15
Set 4: 35 kg × 15
Set 5: 40 kg × 15
Set 6: 30 kg × 20
Set 7: 20 kg × 20 Strong - Workout Tracker & Gym Log
Aborted squat day. Was still warming up and had 150 on the bar…and then some kind of alarm went off in the gym and the fire department had to come. From past experience that takes like 30 minutes, so I fucked off and will have to do it again tomorrow. Cool.