Bench: 25, 17 at 205
one arm BB row: 210 with +85lbs
rear delt DB raise: 130, 126 with 20s
Squats: 35 with 265
Neck harness 4*40 with 20lbs and finished frequency pushups and chinups at home
Mixed feelings about this workout. I had a little bit of a headache all day today, not sure why, possibly allergies because the pollen is flowing here in Florida. Regardless, I didn’t feel bad or anything by the time I got to the gym around 6:30pm. Bench felt a little heavy, but I ground out seven reps with 205, and was fairly pleased with that. I weigh around 175 in the morning these days (would like to gain 10 or 15 lbs but I’m not forcing it, because I’ve been down that road before).
Rows felt really good. My intensity was really high here and during rear delts, the Rage Against the Machine was blasting so there you go.
Squats were pretty much shit. I got my reps but the last one or two reps on all three sets were abominations. I am not really sure what to do about this damn squat. I’m feeling really frustrated right now because my squat has been stuck around this weight for probably four years. I mean wtf. It’s not a programming thing because I’ve tried a number of different approaches, and I just can’t seem to really gain any momentum. When things get heavy or I get tired my chest/back completely caves and I round-back good morning the weight up. Surprisingly, my lower back is never sore after a squat session, and I have yet to hurt myself with my stupidity.
The only thing I can think of is that I should just never allow myself an ugly rep. I suppose this seems obvious, but when I am actually in the middle of a workout it feels as though I won’t get any stronger if I stop early because I “can” do a few more reps, however ugly they might be. I am really at a loss here. Maybe I just need to gain weight.
Push Press: 4, 3, 4 with 160
Weighted NG chins: 18, 17 with +40 lbs
Rear Delt DB raise: 130, 127 with 20s
Deads: 1*7 with 330
Interesting day. My lower back actually was sore from Monday’s shit show squat sesh. I was feelin a little tired, but nothing crazy. Push press did not go well, apparently it is time to reset this lift. For those who don’t know (as if anyone is reading this), the Greyskull LP, like many other programs, has you take 10% off your working weight when you hit a wall, as I have.
Weighted chins are progressing nicely. I think the daily sets of bodyweight chins I’ve been doing probably have something to do with this. Rear delts happened, slow progress but still moving in the right direction.
Deads just felt really good. Form felt pretty locked in. I was really able to use my gluteals and kept solid form as a result. The last rep I felt my form slip slightly, so I called the set although I probably could have gotten another one with less than ideal form.
Then I played a little bit of tennis a couple hours after lifting.
Bench: 35 with 210 (PR)
One Arm BB Row: 28 with +90lbs (PR)
Rear Delt DB Raise: 230 with 20s (PR)
Squats: 25, 1*11 with 235 (PR)
I was interested to see how this workout went after four days of field training. Bench felt pretty damn heavy, and I had a little bit of a hard time waking up from my nap. I’m hoping to rest up and refuel this week, so I will be ready to get after 215 on Friday.
Rows felt heavy too, but I upped the weight so that is to be expected. This is just a great exercise that I can always feel in my mid/lower traps during and after. Reached my upper rep limit for DB raises, so I’ll move up to the 25s next time. I’m also planning on replacing these with facepulls on one of the days, which I hope will allow me to progress longer on each.
I was pleased with these squats. I tried to keep my form clean, and was pretty successful. I was cueing “chest” to myself each and every rep, and focusing on keeping it up. I managed to knock out 11 clean reps this way, which is two reps more than I did with this weight when I first started the program a few weeks ago.
Overall, a day full of PRs. Some of them came easy, but I’ll take it.
Push Press: 25, 19 with 140
Weighted NG chins: 18, 17 with +40lbs
Rear Delt DB Raise: 122, 120 with 25s
Deads: 1*6 with 335
Finished with Neck Harness for 4*60 with 20lbs at home, plus finished my frequency method pushups and pullups.
I actually lost a rep on my push press compared to the first time I used this weight. I really need to figure out a way to micro-load the press, as the program recommends. At the same time, I don’t really think it’s a bad thing to reset a little more frequently, as the program is designed to take advantage of these resets. I have been a bit tired lately, so I will just wait and see what happens with my push press from here. I will probably swap this movement out for incline bench at some point, but I don’t want to make changes too quickly, so I will be patient.
Chins were hard and heavy (for me). Just gotta keep pulling. I believe my frequency method chins will help here as well. I started to do some facepulls, but I decided that loading and progressing with the DBs is easier. With facepulls, I eventually reach a weight that my upper back can handle, but I don’t weigh enough to lean away from the stack and the weight pulls me forward.
Deadlifts went well. I believe I could have muscled up one more, but my form would likely have suffered, so I did not go for it. This lift is doing fine for now.
I started implementing some of DC/extreme stretching into my workouts. I am hoping that it helps with some slight aches that I have been having and helps recover. DC followers apparently feel that this type of stretching has aesthetic benefits, so I will it give a few weeks and see if I notice anything.
Ran some sprints, did some broad jumps, and 2*20 burpees in less than a minute each set and a minute rest in between, FM push/pullups
4/24/15 - Friday
Bench: 35 with 215
One arm BB Row: 19, 18 with +90lbs
Rear Delt DB Raises: 124, 120 with 25s
Squats: 25, 110 with 240
Neck harness: 465 with 20lbs
Good workout. Bench felt fairly heavy, as expected. However, I got zoned in for the final set, technique felt perfect, and it was definitely my strongest set. I believe I could’ve squeezed out one more, but I decided to leave a little in the tank because I wasn’t using a spotter.
Rows are cool. Making slow and steady progress here. Same thing goes for rear delts. The weights/reps are slowly creeping up so I’m gonna keep milkin it.
I was pretty happy with squats. I probably could have gotten another rep here as well. My ninth was tough and I lost the groove a little bit, so I locked in for the tenth and it ended up being very clean for my fatigue level. It actually surprised me, and I racked the weight before realizing I probably had another.
Right now I am knocking out 5 sets of 8 pullups and 5 sets of 25 pushups throughout the day for my frequency method work.
Push Press: 25, 18 with 145 (no collars)
Weighted NG Chins: 27 with +40 lbs
DB Rear Delts: 125, 122 with 25s (I think, definitely got more reps than last time)
Squats: 25, 110 with 245
Neck harness: 470 with 20 lbs
Really wanted 9 on the push press, but 8 was tough and I couldn’t get the ninth rep. That being said, this is actually a rep better than 145 last time. Apparently I lost 3 reps going from 140 to 145 during my last push press cycle. So this was a win.
I lost a rep from the first set of weighted chins. I know these are tough to progress, but I am going to keep working with this weight. I need to adjust a little bit more to the 8 reps of chins and 25 for pushups that I went to last week for my bodyweight frequency work.
Still moving up on rear delts.
I was happy with this squat session. The weights honestly felt pretty heavy during the first couple sets. My mental focus for squats has been excellent as I am trying to clean up my form. I have been approaching every rep like a single, and refusing to let my chest collapse. I have been cueing “chest chest chest” during reps, trying to contract my upper back, and leading with my upper back at the bottom of the squat. I can honestly say that these reps have been much improved.
Bench: 35 with 220
one arm BB row: 210 with +90lbs
DB rear delt raises: 127, 123 with the 25s
Deads: 15 with 340
Neck harness: 275, 2*70 with 20lbs
Stoked about getting all of my reps on bench. Last rep was definitely tough but I got it. I didn’t use a spotter cus I hate asking random people who inevitably grab the bar at all the wrong times. However, I should not be so stupid. This is most assuredly a PR for me.
Not sure why but I just felt good during rows. The movement felt natural and I felt strong. I was focusing on leaning away slightly at the bottom of each rep to accentuate the stretch, then exploding back up. Same story with rear delts; I felt really aggressive and made some progress.
Deads were ok. I felt fine but was likely pretty drained after getting after it during the preceding portion of the workout. My technique did not feel completely comfortable. I was not sitting back enough to initiate the lift, but was definitely too far forward on a couple of reps. Nevertheless, I got my reps in and I’m gonna keep drivin on.
Overall, very happy with this workout went. I have been enjoying the Greyskull principles. Using them, my workouts have been intense and productive.
Push Press: 25, 17 with 150
Weighted NG Chins: 18, 17 with +40 lbs
Rear Delt DB Raise: 128, 124 with 25s
Squats: 25, 18 with 250
Neck Harness: 4*75 with 20lbs
Solid workout. Improved by a rep on the push press. Technique could still use some improvement here. That last rep was a ridiculous grind.
Back to my previous best with chins. I’m thinkin I might want to up the weight here anyways just for a change of stimulus. I’ve hit a wall it seems with BW+40lbs. However, I stepped on the scale yesterday and weighed 187.5/188 with clothes on in the middle of the day. I weighed around 176 in the morning when I started this routine 6 weeks ago. I probably weigh around 185 in the morning now, so that’s a little over a pound a week. I’ve definitely been a little loose with my diet. My protein has stayed right around BW in g/day, and my carbs have gone up due to a few pizzas recently haha. I need to tighten it up a bit, but my lifts are going up steadily so I am happy overall.
Tacked on a couple more reps to DB rear delts. Sometimes I wonder if these are a waste of energy, and then I slap myself because I should never doubt the importance of training the posterior shoulder girdle.
Squats were pretty tough. I had to squat in “that rack.” You know, the rack that is shoved right up against a full length mirror on one side, and pinned in by a smith machine and a cable station on the other side. In all seriousness, I feel a little claustrophobic in this rack. Nevertheless, I did beat my reps from last time at this weight by 2.
I desperately need to get some more weight at home for the neck harness, because doing 4*509583 is driving me crazy. You will feel those kind of reps, however.
Bench: 14, 14, 13 with 225
One Arm BB Row: 110, 18 with +95lbs
Rear Delt DB Raises: 130, 126 with 25s
Squats: 25, 18 with 255
Neck harness: 480 with 25lbs
Interesting workout. It is strange to miss reps for one lift then set PRs for others all in the same workout. At least, it is strange for me, but maybe that is why I have been stuck in mediocrity for a few years. I am really happy with my current routine. I enjoy pouring the majority of my effort into one or two sets then moving on to the next exercise. I also enjoy results, which I am currently experiencing.
In any case, I didn’t have it in me on the bench today. Felt pretty strong during the first set, and thought I had the fifth rep in me, but I rushed it a little bit and missed it. Dumped the bar on the lower (safety?) hooks. Rested, came back and hit 4 on the second set, then tried to do the same for the third set, during which I failed the fourth rep. Time to reset this lift and spend a little more time hitting some higher reps. I’m cool with that, because I definitely broke into some new territory here. I had never done 3*5 with 220 before, and the sets of 225 today were some of my best at that weight, even though I failed my reps.
Chalked up for rows today, and, unsurprisingly, they felt much better. Added 5 pounds and still managed to hit 10 reps on the first set. I think I’ll be moving up here again in a workout or two. Rear delts are still progressing, slowly but surely, so I am happy about that.
Happy about my squats today. I have just been refusing with every fiber of my being to let my back cave/round/collapse, and it has been helping, as my technique feels better of late. Managed to squeeze out a PR here, and may have actually been good for another. Due to my focus on technique, I have been avoiding reps that will most likely lead to form breakdown.
Push Press: 25, 17 with 155
Weighted NG Chins: 27 with +45lbs
Rear Delt DB Raises: 130, 128 with 25s
Deads: 16 with 345
Neck harness: 290, 1180 with +20 lbs
First two sets of push press felt heavy, last set I locked in. I am happy about this set, I believe it is a PR although I will have to go double check earlier in my log.
With chins, I said, “Fuck it,” and moved up to a 45lb plate because I was annoyed about stalling for a couple workouts at 40lbs. I am happy that I did this, because I only lost one rep overall. Last rep of the second set was really tough, but I felt my arms kick in and I finished the lift.
I am also happy about my work set of deads. I only managed 5 reps last week, so I squeezed another one out while adding 5 pounds. I was trying to feel my glutes, which, when successful, keeps my lower back from rounding horribly. Basically I tried to feel stretch/tension in my glutes/hams when pulling the slack out of the bar, then let it rip.
Bench: 25, 19 with 195
One Arm BB Rows: 210 with +95lbs
Rear Delt DB Raises: 130, 129 with 25s
Squats: 25, 1*6 with 260
Not a complete failure of a day, but not my best, either. I was so pissed that I didn’t get at least 10 on my AMRAP bench set. I was thinking 11 or 12 in my head, and I started rushing through the set too quickly. I tried to get the 10th right after the 9th, when I should have taken a breath and reset. I definitely had another in me, just rushed it, got our of my groove, and then got stuck halfway up.
PR’d and reached the end of my rep range with rows at this weight. Noice. Added a rep on rear delts. I am ready to max this weight out and move back to some lower reps with a little heavier weight.
My form on squats did not feel amazing, I must say. Form was actually only unacceptable on the very last rep of the last set, but overall the weight felt heavy. I am more upset by the fact that I did not get an extra rep. To be honest, I lost count during the set, so I got either 6 or 7. I have to go with 6 for the record though.
Ran sprints, jumped, and did burpees, plus obligatory FM work on Sunday.
5/11/15 - Monday
Push Press: 25, 16 with 160 (no collars)
Weighted NG Chins: 27 with +45 lbs
Rear Delt DB Raise: 230 with 25s
Squats: 25, 16 with 265
Solid workout. This is the weight that I failed and reset for push press. I didn’t realize that until just now; I actually thought I hit 3*5 with this weight. So I am even more excited about the fact that I hit an extra rep on the AMRAP set.
I was sooo close on chins to getting that 8th rep. Just gonna keep cranking here, progress is slow but this exercise is fun. Rear delts are ready for the 30s.
Very happy with squats. My form was quite nice. I focused on ‘chest, chest, chest’ during the movement. When I did so and kept my chest up, I felt an uncomfortable feeling in my hips that tells me I am doing it right. I don’t know why I always forget this. My natural tendency is to avoid this uncomfortable feeling, with causes my lower back to kick in and upper back to cave etc. etc. eventually leading to death. Felt awesome today though, probably had one more in me but I wanted to keep form really clean.
Bench: 25, 18 with 200
One Arm BB Row: 18, 19 with +100lbs
Rear Delt DB Raises: 122, 120 with 30s
Deads: 1*7 with 350
Same reps as last time on bench. Fack. I was pretty close to getting the ninth, but failed instead. That’s ok. I may just put two collars on next time to try and make the recommended 2.5 pound jumps. I could probably get a little tighter as well.
Rows felt heavy, as expected, during the first set. Strangely felt good during the second set. I try and focus on stretching my lat/upper back as much as possible before beginning the set, then pick the weight up an inch or so off the ground while maintaining the stretch. The 30lb DBs felt pretty damn heavy, but it’s nice to move up in weight and work a slightly lower rep range.
Deads went really well. I tried to really feel my hips get set, pull the slack out, and rip. Managed to add an extra rep again, after adding 5 pounds. Last rep was a little sloppy so I stopped there. I’m happy with the progress on this lift. To be fair, I wasn’t deadlifting much, if at all, before I started this current program, so I know a lot of it is relearning the movement. However, I definitely think I’m getting stronger.
Forgot to post this workout before I left the country for a week.
Push Press: 35 with 165
Weighted Chins: 18, 17 with +45lbs
Rear delts: 123, 120 with 30s
Squats: 35 with 270
5/23/15 - Saturday
Push Press: 25, 110 with 145
Weighted Chins: 18, 16 with +45lbs
Rear delts: 124, 120 with 30s
Squats: 25, 110 with 245
Decided to reset everything after taking a week off of lifting. Managed to PR on push press, only lost one rep on chins, squeezed an extra rep out on rear delts, and tied my PR on squats. Overall, I’m pretty pleased with this workout. If I had looked at my previous numbers before this workout, I might have tried to get another rep on squats. Probably for the best that I didn’t though, because in all honesty the last rep was really tough but still clean technique. Had I gone for another, I would have gotten it but my form would have suffered in order to complete it.
I was still messed up and jet-lagged all weekend, so this workout got moved back a day. Unfortunately, I still couldn’t sleep the night before, and the cumulative effect of all of this lost sleep definitely showed.
Bench: 35 with 205
One Arm BB Rows: 28 with +100lbs
Rear Delt DB raise: 123, 120 with 30s
Squats: 25, 17 with 250
Yeah pretty much a terrible workout. That being said, it took a lot of willpower to gut through this one, so I am actually happy with how I showed up. Bench felt stupid heavy, and the last rep was really tough. I am confident that if I can actually get some decent sleep that my next session will be much better.
As for rows, they also felt heavy. I got the minimum reps, but form got a little sloppy. I was using a little too much momentum, but that’s alright given the circumstances. Actually lost reps for the first time on rear delts. Again, I am not beating myself up about it too much.
Honestly my squats, while not impressive, weren’t terrible. Even on this horrible day, I probably had another 1 or 2 in me. However, I got myself fairly psyched for my AMRAP set, and I didn’t want to add on a couple ugly/adrenaline-filled reps on a day when I just didn’t need to push too far.
Although I did wake up at 1AM again last night, I was able to fall back asleep in probably an hour or so (versus 2 or 3 hours the past couple nights), so I think I am gradually getting back to normal. Unfortunately, I also feel sick with some cold symptoms. This is the first time I can remember feeling ill in a couple years at least, but this too should take care of itself when I can actually let my body rest.
Push Press: 25, 18 with 150
Weighted Chins: 28 with +45lbs
Rear Delt DB Raise: 124, 122 with 30s
Deads: 14 with 355
PR’d by 1 rep on push press. Noice. Also fought hard and squeezed out two sets of 8 with 45 lbs on chins, happy about that. Time to move up. Back on track for improving my rear delts numbers. Actually didn’t get all my reps on deads which sucks, but it is the only lift that I haven’t reset yet. I may try for this again since it might just be residual fatigue, and I only missed it by one rep. A reset wouldn’t be the end of the world, but I haven’t decided yet.
Bench: 35 with 210
One Arm BB Row: 29 with +100lbs
Rear Delt DB Raise: 125, 122 with 30s
Squats: 3*5 with 255
Matched my performance on bench from last cycle. I really have not turned the corner after my trip to China, and I have been a bit sick (cold symptoms) over the past few days. Still wasn’t a horrible workout, and I did make some progress on rows which felt pretty good. Squats were not impressive, and felt really heavy, so I shut it down after five reps to avoid sloppy form.
Push press: 35 with 155
Weighted chins: 26 with 50 added
Rear delts: 126, 123 with 30s
Squats: 25, 17 with 260
Interesting day. Had to press off the platform so I was cleaning the weight up. It’s not heavy for me to clean but still might’ve affected me, I dunno. Added weight on chins and stayed within my rep range. Added reps on rear delts. Surprisingly had a now day on squats, tried to focus on keeping my chest up, sitting into my hips, and controlling the bar path.
Bench: 34 with 215
One Arm BB Row: 10, 9 with 100lbs
Rear Delts: 27, 23 with 30s
Deads: 12 with 355, 1*7 with 315
Just trying to get the work in during these two weeks of training. Bench sucked, time to reset. I need to work back up slower this time. PRs on rows and rear delts. Deads felt really heavy, decided to call it at two reps and drop down using stricter form.