Deadlifts today. Had no plan going in, the last couple weeks would be tough to live up to in terms of repping. Ended up hitting a pretty smooth single at 205, which sapped my energy and desire to go rep-crazy afterwards. Really feel like deadlifts are going well these days, a younger and more foolish version of myself would likely be going after some PRs.
Dead
Wednesday, 10 May 2023 at 15.07
Deadlift (Barbell)
Set 1: 75 kg × 5
Set 2: 100 kg × 5
Set 3: 120 kg × 5
Set 4: 140 kg × 3
Set 5: 160 kg × 3
Set 6: 175 kg × 1
Set 7: 205 kg × 1
Set 8: 140 kg × 12
Set 9: 100 kg × 12
Hanging Leg Raise
Set 1: 20 reps
Set 2: 20 reps
Pull Up
Set 1: 20 reps
Seated Leg Curl (Machine)
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12
Chest day. My shoulder is still fucked up, and I have no idea what is going on at this point. I tend to be a very fast healer when muscular issues are at play, so I just don’t think that is what is going on. It also just feels more like a nerve or structural related thing. I just wish I could isolate what was going on…I think simply sleeping on it (I am a side sleeper) is the worst thing.
But alas! Life goes on, and things need pushing. Just to test a bit with the aforementioned shoulder, I declined up to max and then sorta did TM on the incline. Been a while since I did incline, and it was surprisingly okay, though not great.
Tried to double 135 and failed. Getting pretty annoyed.
Afternoon Workout
Friday, 12 May 2023 at 14.42
Decline Bench Press (Barbell)
Set 1: 50 kg × 5
Set 2: 65 kg × 5
Set 3: 80 kg × 5
Set 4: 95 kg × 3
Set 5: 110 kg × 3
Set 6: 120 kg × 1
Set 7: 135 kg × 1
Incline Bench Press (Barbell)
Set 1: 40 kg × 5
Set 2: 55 kg × 5
Set 3: 70 kg × 5
Set 4: 85 kg × 3
Set 5: 95 kg × 3
Set 6: 105 kg × 3
Set 7: 85 kg × 8
Set 8: 85 kg × 8
Set 9: 85 kg × 8
Muscle Up
Set 1: 1 rep
Set 2: 3 reps
Seated Row (Machine)
Set 1: 20 kg × 20
Set 2: 20 kg × 20
Set 3: 20 kg × 20
Squats today. I drank a bit much yesterday, so I knew going it that it was going to be a shit//show.
But it totally wasn’t, I honestly fucking smashed it today. The rep at 170 was legit good, and then I set a rep PR at 140. And then I leg pressed a billion pounds in total. I feel like my legs are made of iron right now, and for the first time in my life I actually think they look kinda big (not the lower half, that will never happen).
Squat TM
Saturday, 13 May 2023 at 11.20
Squat (Barbell)
Set 1: 65 kg × 5
Set 2: 80 kg × 5
Set 3: 100 kg × 5
Set 4: 115 kg × 3
Set 5: 130 kg × 3
Set 6: 145 kg × 1
Set 7: 160 kg × 1
Set 8: 170 kg × 1
Set 9: 140 kg × 12
Calf Press on Seated Leg Press
Set 1: 30 kg × 12
Set 2: 35 kg × 12
Set 3: 40 kg × 12
Set 4: 45 kg × 12
Set 5: 50 kg × 12
Set 6: 55 kg × 12
Set 7: 60 kg × 12
Set 8: 35 kg × 35
Leg Press
Set 1: 61,23 kg × 20
Set 2: 102,06 kg × 20
Set 3: 142,88 kg × 20
Set 4: 183,7 kg × 25
Set 5: 142,88 kg × 30
Set 6: 102,06 kg × 40
Set 7: 61,23 kg × 60 Strong - Workout Tracker & Gym Log
For yesterday’s work, I decided to do actual Push Press instead of sorta strict, and followed it up with some light DB work. It looks like pretty easy stuff on paper, but even just this relatively tame session has my traps suffering 24 hours later. I conveniently seem to forget that push pressing is just objectively more effective than strict, at least in regards to upper back work. Night and day.
Afternoon Workout
Monday, 15 May 2023 at 14.58
Push Press
Set 1: 20 kg × 5
Set 2: 30 kg × 5
Set 3: 40 kg × 5
Set 4: 50 kg × 5
Set 5: 60 kg × 3
Set 6: 70 kg × 3
Set 7: 80 kg × 3
Set 8: 90 kg × 1
Set 9: 100 kg × 1
Set 10: 105 kg × 1
Set 11: 110 kg × 1
Set 12: 90 kg × 6
Set 13: 70 kg × 8
Seated Overhead Press (Dumbbell)
Set 1: 16 kg × 20
Set 2: 18 kg × 20
Set 3: 20 kg × 15
Set 4: 25 kg × 10
Set 5: 29,5 kg × 10 Strong - Workout Tracker & Gym Log
Deadlifts today. Just really fucking sleepy tired today, my brain decided to wake up two hours earlier than it needed to today. Luckily, being tired did not equate to being weak. Moved my TM officially up to 195, and then decided to double it, which was tough but never in doubt. Then smashed 155 for 12, a certain rep PR but not really any improvement over the 160x10 from a couple weeks ago. In any case, fairly pleased.
Dead
Wednesday, 17 May 2023 at 15.11
Deadlift (Barbell)
Set 1: 80 kg × 5
Set 2: 100 kg × 5
Set 3: 120 kg × 5
Set 4: 135 kg × 3
Set 5: 155 kg × 3
Set 6: 175 kg × 1
Set 7: 195 kg × 2
Set 8: 155 kg × 12
Set 9: 100 kg × 12
Hanging Leg Raise
Set 1: 20 reps
Ab Wheel
Set 1: 8 reps
Lat Pulldown (Machine)
Set 1: 40 kg × 10
Set 2: 50 kg × 10
Set 3: 60 kg × 10
Set 4: 70 kg × 10
Set 5: 50 kg × 15
Preacher Curl (Barbell)
Set 1: 12 kg × 20
Set 2: 12 kg × 20
Set 3: 12 kg × 20
Set 4: 12 kg × 20
Set 5: 12 kg × 20 Strong - Workout Tracker & Gym Log
Strong work in here. Its funny those days you don’t want to go in are some of the best, I sometimes wonder if it’s my brain saying “it already sucks, might as well make you sore tomorrow”
Speaking of doubt, today was bench day again, and my current nemesis is a 3 plate rep on the decline. I failed it a few weeks ago, and last week I failed to double 135. I just loaded it up before I had a chance to think too much about it, got my spotter in place, and then just destroyed it. Funny stuff. Inclines were also okay, and box jumps were a slight improvement as well. Another good day.
Morning Workout
Thursday, 18 May 2023 at 11.27
Decline Bench Press (Barbell)
Set 1: 50 kg × 5
Set 2: 65 kg × 5
Set 3: 80 kg × 5
Set 4: 95 kg × 3
Set 5: 110 kg × 3
Set 6: 120 kg × 1
Set 7: 140 kg × 1
Incline Bench Press (Barbell)
Set 1: 45 kg × 5
Set 2: 55 kg × 5
Set 3: 70 kg × 5
Set 4: 85 kg × 3
Set 5: 95 kg × 3
Set 6: 105 kg × 5
Set 7: 85 kg × 8
Set 8: 85 kg × 8
Set 9: 85 kg × 8
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 3 reps
Set 6: 12 reps
Set 7: 12 reps
Bonus day…the usual story where I should rather take the day off, but the boy insists. Did some easy pulling. Starting to throw in a bit of direct biceps work again, as I seem to be generally managing the elbow pain okay these days (shoulder is still a disaster).
Morning Workout
Friday, 19 May 2023 at 11.36
Seated Row (Machine)
Set 1: 20 kg × 20
Set 2: 20 kg × 20
Set 3: 20 kg × 20
Set 4: 20 kg × 20
Set 5: 30 kg × 15
Set 6: 40 kg × 12
Iso-Lateral Row (Machine)
Set 1: 22,68 kg × 8
Set 2: 22,68 kg × 8
Set 3: 43,09 kg × 8
Set 4: 43,09 kg × 8
Set 5: 63,5 kg × 8
Set 6: 63,5 kg × 8
Set 7: 83,91 kg × 8
Set 8: 83,91 kg × 8
Set 9: 63,5 kg × 20
Set 10: 63,5 kg × 20
Set 11: 43,09 kg × 25
Set 12: 43,09 kg × 25
Pull Up
Set 1: 5 reps
Set 2: 5 reps
Preacher Curl (Barbell)
Set 1: 11,34 kg × 12
Set 2: 15,88 kg × 12
Set 3: 20,41 kg × 12
Set 4: 20,41 kg × 12
Set 5: 20,41 kg × 12
Set 6: 15,88 kg × 12 Strong - Workout Tracker & Gym Log
Semi-disappointing squat day. Looks okay objectively, but I was feeling good and had been loading the calories…and then when I got to the gym and started to warm up I just got super lethargic. I can only guess it is a bit of accumulated fatigue that decided to rear its head right when I didn’t want to. Oh well. Will probably take the next two days off and get back on track.
Squat TM
Saturday, 20 May 2023 at 11.31
Squat (Barbell)
Set 1: 65 kg × 5
Set 2: 80 kg × 5
Set 3: 100 kg × 5
Set 4: 115 kg × 3
Set 5: 130 kg × 3
Set 6: 145 kg × 1
Set 7: 160 kg × 3
Set 8: 140 kg × 8
Set 9: 100 kg × 12
Calf Press on Seated Leg Press
Set 1: 30 kg × 12
Set 2: 35 kg × 12
Set 3: 40 kg × 12
Set 4: 45 kg × 12
Set 5: 50 kg × 12
Set 6: 55 kg × 12
Set 7: 60 kg × 12
Set 8: 67,5 kg × 20
Set 9: 40 kg × 30
Leg Press
Set 1: 61,23 kg × 10
Set 2: 102,06 kg × 10
Set 3: 142,88 kg × 10
Set 4: 183,7 kg × 25
Set 5: 102,06 kg × 25
Was originallly planning a day off today, but the calendar changed, so that failed. Then was also going to take it a bit easier on the Push Presses (yes, real push presses), and sorta failed to do that as well. The sets at 100 and 90 were just below rep PRs, which I am pretty happy about considering I am not really in push pressing shape. Will be interesting to see if this destroyed my upper back or not. Other than that, it wasn’t a ton of total reps.
Afternoon Workout
Monday, 22 May 2023 at 15.32
Push Press
Set 1: 40 kg × 5
Set 2: 50 kg × 5
Set 3: 60 kg × 3
Set 4: 70 kg × 2
Set 5: 80 kg × 2
Set 6: 90 kg × 1
Set 7: 100 kg × 4
Set 8: 90 kg × 8
Muscle Up
Set 1: 1 rep
Set 2: 3 reps
Seated Overhead Press (Dumbbell)
Set 1: 16 kg × 8
Set 2: 20 kg × 8
Set 3: 24 kg × 8
Set 4: 32 kg × 8
Set 5: 25 kg × 15 Strong - Workout Tracker & Gym Log
Deadlifts today. These have been going like gangbusters, so surely I am going to hit a wall soon. Not today, though. Topset was a bit tough, but then I set a rep PR at 160
Dead
Wednesday, 24 May 2023 at 14.29
Deadlift (Barbell)
Set 1: 80 kg × 5
Set 2: 100 kg × 5
Set 3: 120 kg × 5
Set 4: 140 kg × 3
Set 5: 160 kg × 3
Set 6: 180 kg × 1
Set 7: 200 kg × 1
Set 8: 160 kg × 12
Set 9: 100 kg × 12
Ab Wheel
Set 1: 10 reps
Lat Pulldown (Machine)
Set 1: 40 kg × 10
Set 2: 50 kg × 10
Set 3: 60 kg × 10
Set 4: 70 kg × 10
Set 5: 50 kg × 15
Preacher Curl (Barbell)
Set 1: 11 kg × 20
Set 2: 11 kg × 20
Set 3: 11 kg × 15
Set 4: 11 kg × 15
Set 5: 11 kg × 15
Set 6: 13 kg × 15
Set 7: 13 kg × 15 Strong - Workout Tracker & Gym Log
Still getting in some great volume here mate and not light either. Are these reps touch n go or are you dead stop each rep ? Just curious as to how you train them.
Actually there is no one answer to that question, I mix it up and treat each set as a different problem. I would be like this:
Set 1: 80 kg × 5 - Strict, generally TnG
Set 2: 100 kg × 5 - Strict, generally TnG
Set 3: 120 kg × 5 - Strict, a bit of a full stop
Set 4: 140 kg × 3 - Strict, full stop
Set 5: 160 kg × 3 - Sumo, full stop
Set 6: 180 kg × 1 - Sumo
Set 7: 200 kg × 1 - Sumo
Set 8: 160 kg × 12 - Sumo, TnG
Set 9: 100 kg × 12 - Strict, TnG
My starting point is to protect my back as much as possible, but beyond that I think the different methods are basically different skills and I like to be able to do them all. Stopping and resetting is a good thing. But so is being able to move heavy shit like a piston. In general, the higher rep sets will be TnG.
