Sam - week of 12/17

Ugh, I really need to not miss posting....

Monday
Bench                        3x2 275, 285, 295(1 - L biceps tendon hurts - injection coming on 12/29!)
Seated row                3x5 200, 200, 220
Tricep pushdown      3x10@something
Supine leg raises       2x20 - these are the one where someone keeps pushing your feet down - I                                                          forgot how much they hurt

Tuesday
Squat                        2x10 235, 255?
Eh, fuck it

Weds
OHP                       3x2 185, 185(1), 175
BB Curl                 3x5 95, 85, 85
Supine leg raises   2x20
Lateral raises         2x10@35

Thursday
Came home at 11 - gonna GTG with chins/pullups x2 and goblet squat 5x97. I'll try and keep track of how many sets.

Sam - week of 12/10

Trying to remember everything...

Sunday

With Fucking Mike!

Front squat            3x5 185, 205, 225(4)

Reverse hyper        3x10 215, 215, 265

21s                          2x21@25s on the EZ Curl

One-leg calf raise   3x10@62 KB

I don't think we did abs

Tuesday

Bench                    3x3 255, 255, 265

Lat pulldown         3x5 180, 180, 200

Rolling triceps      3x12@35 DB

Abs

Thursday

DL                       3x3@405 (3,3,1 - everything just hurt)

OHP                     3x3  155, 165, 185(2 - sticking point on the 3rd rep)

Maybe chins?

Saturday
Clean and press  3x3 135, 155, 175

Sunday
Squat                  3x10@225

Gonna reset squat, the thinking is my tensor fascia lataes are tight and that's why my IT bands are tight and hurty and fucking up my squat. I'm on it.

Melanie: Week of 12/3

Sunday WOW
Work on handstand / other arm balances (I only really can do handstand because of T-Rex arm issue)

4 rounds of:
20 ft. Rope climb (fail)
4 inch worms
10 sit ups
10 push ups

Monday
KB Clean and Press: 3 x 7 on right; 7,7,4 on left @ 25

Wednesday
KB Goblet squat: 3 x 11, 12, 12 @ 25

Friday
KB Swings: 5 x 20 @ 40

Sam - Week of 12/3

Tuesday
Squat                        3x3 335, 345, 345(1)
Bench                       3x3@245
Lat pulldown            3x5 180, 180, 200
Rolling tricep ext.    3x12 30, 35, 35
Some abs

Freaking high gravity day - the 335 on squat was supposed to be a no-stress intro to going heavy - I was hoping to finish with 365/375 for 3. My shoulder acted up on the first rep of the last set. I'm doing too much leg, not enough ass too - I don't know what the deal is.

Bench felt a lot harder than it should be too.

Thursday
DL                             3x3@405 (3,3,1 - everything hurt after the 1st rep of the last set)
OHP                          3x3 155, 165, 185(2 - got stuck halfway up the third rep!)
Cheat row                 2x5@225
Chins                        3, 4 (Damn Emily, we were supposed to do curls, which I wanted to skip)

Melanie: Dec. 1

KB swing 5 x 20@25
Will increase weight on this exercise next week.

Sam - week of 11/26

Wednesday
DL                    3x5@385 (3, 3, 4)
KB press          3x5@62 (5, 5, 12)
BB Row           3x3@225
EZ bar curl       2x20@70 (25s on each side?)

DL fails were grip going out. Got half-way up on the 4th or 5th rep and that thing started slipping out.
KB press increase on the last set was that my left biceps tendon felt good - the first two sets must have warmed it up.
A little english on the last reps of row, to be expected, but I want to start going heavier on this for a while.
Curls were actually the next morning since I didn't get to them. I should weigh that bar.

Thursday
Swimming
Some breaststroke, some freestyle, flutter kicks, etc.

Saturday
Bench              3x5@245
Front squat      3x5@185
High pull         3x5@185

Mike- week ending 11/25

Monday
Squat.     295 3x8
Bench.    205 3x8
Deadlift. 320 3x6
Band pullaparts 5x20

Tuesday
Dumbell incline press 2x7,8 @ 75
Lat pulldowns 3x12
Seated military press 115x7, 135x5
Dumbell row 105x8, 125x6
Band pullaparts 5x20

Wednesday
Squat    315 4x6. Three in wraps, 385x1, and 405x1 life sucking almost didn’t make it rep
Bench   220 4x6
Band pullaparts 5x20

Friday
Deadlifts 365 3x3, amrapx7
Bench      235 4x4, amrap of 4......no ones cares about bench...

Saturday
Squats 335 4x4, amrap of 6
Bicep curls and barbell tricep extensions 5x10
Band pullaparts 5x20

Sam - week of November 19

Last Friday (the 17th)
KB clean and press 3x3@62

Last Saturday
Power hang snatch 3x8@95/1 min interval
Power curl              3x8@115/1 min interval

Sunday
Reverse hyper        3x10@210
1/2 TGU                 3x10@30/side

Monday
We're back!
Squat                             5x5 wave 275, 295, 315, 295, 275
Bench                            3x5@225
Lat pulldown                 2x10@140
Rolling DB tricep ext    2x12@25

Some flutters, mobility, and two breaststroke laps in the pool

What a difference the 5 sets make vs. 3. A couple weeks ago I did 3x5@315 no problem. Today (Tues) I'm sore af from the squats!
Bench went well. Little left biceps tendon tenderness.
I started Rolling tricep extensions b/c Mike. I forgot how much I love these. Gotta not superset them with lat pulldowns though.

Wednesday
"...because Mike."
DL                                3x5@365
OHP                             3x5@145
DB row                        2x10 75, 80
1-arm preacher curl     2x5@25
Leg raises                    2x15

This one's called "...because Mike." because I was going to just do 315 on DL, then I thought I should go up and do 325. Then I was looking at the blog and saw Mike's comment asking where I expect to be at the end of this cycle and it got me thinking that I'm phoning DL in. So I said 345 and by the time I got to the gym that seemed silly to mess with 10s and 5s until I really started to get up there so I made it with the 25s.
I'm also happy with the press, I was concerned that my left biceps tendon would act up as I went over 135 - it didn't.

Mike, if you see this, Emily went 185, 185, 205 on DL so she should be approaching 250 max within a couple weeks. I'm saying 300 sometime during the spring. Thoughts?


Saturday
Front squat               3x12@135

Bench                       3x5@235

Supersets
High pull                 3x5@185
KB swing                3x20@62

Plate hammer curl  2x12@25
Lateral raise           2x12@25

I love plate hammer curls! Thanks, Mike!
The high pull/swing superset was surprisingly cardio intensive.
I didn't finish this with the calf raises, reverse flyes, and half TGUs that I had originally planned on. It was late and I needed drinks and dinner.

Mike - week of 11/17

Plan on using knee wraps in the spring so going to start incorporating these every one and a while to get used to the support (pain) and rebound they give.

Monday
Squats- 2x8 @ 295, threw on knee wraps and hit 385x2
Bench - 2x8@ 205
Deadlifts - 2x6 @  320

Tuesday
Incline dumbell bench 75lbs x 8,6
Lat pulldowns 4x10
Seated military press 100lbsx7, 110lbs x 7
Dumbell rows 75lb x12, 95lb x12
Barbell curls 5x8

Wednesday
Squat - 3x6 @ 315
Bench - 3x6 @ 220 (all paused)
Single leg split squats 2x8

Friday
Squats 4x4 @ 335
Bench (supposed to be 4x4 @ 235) 3x4, 2,1
Deadlift - 3x3 @ 365

All in all, decent week. More progress to be made!

MIke - week of 11/11

Most of the week was basically a glorified deload week so not too much to post except for Saturday's workout. After freezing out in the cold till 9:30 i went and lifted at a local commercial gym with a buddy. Let me tell you.... They certainly do not have much decent gym equipment for powerlifting there...

Squat
325x8 - had 1-2 reps in the tank
Bench
235x5 - bench and the bar were horrible... making excuses here but definitely going to redeem myself going forward
Deadlift
345x8 I had more in the tank but trying to just not completely tax myself yet to the point I don't recover from these types of sets.
On to the intermediate cycle of this program starting this week

Sam -week of 10/5

Sunday
Whip snatch 3x8/1min@85
Power curl 3x8/1min@95

95 was too light on the power curl, even with the minute interval

Monday
Start a new cycle at 8s, walk it down to doubles over the next 8ish weeks. Then MAX,

Squat 3x8@245
Bench 3x8@185
Lat pulldown 3x8 160, 160, 120
Rolling triceps extention 2x15 25, 30
Decline situps 3x8@35

I left the ground (intentionally, just being a jackass) on my 1st rep of the last set of squats. So that's too light.

Superset the lat pulldowns and triceps extension. I was spent coming into the last set of pulldowns.

Wednesday
DL 3x8@275 (too light)
OHP 3x8@115 (need to go up here too)
One-arm DB row 3x8 65, 75, 85
One-arm preacher curl 2x12@20, 1x8 @25

Friday
Bench 3x8@195 (light)
Squat 1x20@250 (16 - feel like I just pussed out here)
Superset:
Reverse flies 2x8@25s and plate curls 2x15@25
BB Rollouts 2x12@35s on the short bar

11/4 -getting a little more in the groove

Monday
Squats - 275 3x9
Bench - 200 3x9
deadlift - 295 3x9

Tuesday
Incline dumbell bench - 70lbers x8, 80lbers x8
Lat pulldowns - 4x10
Seated military press - 115x6, 135x5
Hammer curls with plates 5x12 @25lbs
Rolling tricep extensions 5x12 @25lbs

Wednesday
Squat 4x7 @ 295
Bench 4x7 @ 215
Straight leg deadlift - 2x6 @ 245

Friday
Deadlift - 335 2x4, AMRAP x 8
Bench - 225 3x5, AMRAP x6
Dumbell rows 75x12, 95 2x12

Saturday
Squats - 315 4x5, AMRAP x 7
An rollouts 2x8

Volume on this program is already starting to creep up. Not sure how much I like doing lots of reps with my sets but that must mean it’s good for me if I hate doing it, right? This better help me gain some muscle when I gain my freshman 15  between now and the new year. Groin still hurts some but is still slowly getting better, able to sit into squats a little more confident/less pain. Pretty much doing just what I can get done in limited time with hunting season in rut with one week to go

Also note: dragging a deer out of the woods is incredible cardio

Sam - Week of 10.29.2017

Sunday
Something, something... this is why I need to post daily.

Monday
20RSWO

BNP                 3x12@105 (12,12,10)
Squat               1x20@225
Pullovers         1x20@55
Bench              3x12@145
BB Row          3x12@115
SLDL              1x15@225
Pullovers         1x20@45

225 is always where I stop for 20-rep squats. We decided to keep going as this felt fine.
It is ridiculous how little endurance I have with BP - upper body in general, actually. Too many white fibers maybe? Eh, I'll take it. Maybe start working push-ups in at night or GTG throughout the day?


Wednesday
20RSWO - abbreviated

BNP               3x12@105 (Finally got them all)
Squat             1x20@235 (whee! I don't think I've actually done this before)
KB row         3x5@97

Abbreviated as we did it at our house at like 8pm. We all got all our reps! There's something to this basement lifting. Plus, I can lie on the floor panting after squat.


Friday
20RSWO - abbreviated

Squat             1x20@250 (16)
KB C&P        3x5@62

In the basement again at 8ish. 15th rep was wobbly af, on the 16th I went down, stayed down for a bit rocking back and forth, and finally fought it up. I started staggering around and decided discretion was the better part of valor so I racked it.
The biggest problem was I just couldn't breathe after 12. It's just that weight pressing down with all your upper body muscles fatiguing makes it ridiculous. I also used a belt for the first time with these. I usually don't use a belt for anything 225 or under (I didn't use a belt for 235 on Weds. though). I felt it was constrictive after 12 reps too, I considered seeing if Matthew could take it off of me while I was standing there, but that would have been really stupid.

All in all though, I am thrilled. I'm not a fluid squatter, even lighter weights feel like I'm forcing my body to move in ways it doesn't want to. However, since I starting training with Emily and Matthew and chatting with Mike a few months ago, I really have improved my squatting, even without being able to get the bar in a low-bar position on my back. Thanks guys!

Week 10/27 review

Week 2 - more sets, same reps
all bench this week was touch and go, feeling very weak...
Monday
Squat - 3x9 @ 270
bench - 3x9 @ 200
Deadlift 2x7 @ 285

Tuesday
Incline Dumbell press - 2x8 @ 70lbs each
Lat pulldowns             - 2x8
seated rows                  - 3x8
seated military press    - 110x7, 120x7
plate hammer curls      - 25lbs 4x12
rolling tricep extensions - 25lbs each 4x12
barbell curls - bar x50 using blood flow restriction on the arms
band pushdowns   x50 using blood flow restriction on the arms

Wednesday
Squat - 3x7 @ 290
Bench - 3x7 @ 215
straight leg deadlift (axle bar) - 2x5 @ 210

Thursday
Did this obstacle course that my Grandpa has been hounding me to go on for years. Turned into lots of pushups from all angles......

Friday - 10/27
Took a half day of work and moved a treestand.... To many miles of walking carrying a ladder stand sweating my tail off didn't help.. making excuses, anyway... Not lifting tomorrow so just hit main lifts today

Squats 3x5 @ 310, AMRAPx7
Bench 3x5 @225, AMRAPx6
Deadlift 2x4 @325, AMRAPx8

Week of 10/22/2017

Sunday (yesterday) -

Weekend screwing around
Prowler - 90# while wearing 50# weight vest 2x40 yds
Reverse hyper - 3x15 160, 160, 210
1/2 TGUs 2x3@62

Monday
Day 1 of 20 rep squat cycle

BNP 3x12@95
Squat 1x20@185
Pullovers 1x20@35
Bench 3x12@165
Row 3x15@115
SLDL 1x15@225
Pullovers 1x20@55


Tuesday
Active recovery?

Dan John Warmup

OHS 3x8@45

Hip flexor stretches

Pushups 3x8

Pullups 3x2

Kneeling sandbell ab throws 1x20@30


Wednesday
Day 2 of week 1 - 20 rep squat wo

BNP 3x12@105 (12, 12, 10)
Squat 1x20@195
Pullovers 1x20@55
Bench 3x12 175 (11), 165 (9), 135 (10)
       Just out of gas
Row 3x15@115
SLDL 1x15@225 (13 - grip gave out)
Pullovers 1x20@55 (15)

I think the difference between today and Monday was that I took reasonable rest periods today. Monday was at home and I was watching TV and playing with the boys, so intervals between bench press could have been 15 minutes or so. At the work gym with Matthew and Emily is a different animal altogether. In a good way - I really need to work on my endurance and work capacity.

I also think Emily and Matthew hate me because of this workout.


Friday
20 rep squat workout, end of week 1.

BNP 3x12 115(11 & 15/16ths), 105, 105
Squat 1x20@205
Pullovers 1x20@55
Bench 3x12@135
Row 3x15@115
SLDL 1x15@225
Pullovers 1x20@55

This was at home. Longer rest periods, which made it easy. I need to get more disciplined re: rest periods at home, unless I'm doing a GTG or Paul Anderson deal.
Although that's not all of it. For squat, 195 was hard on Weds., this was light. I felt like I could've done 1000. I'll lock myself in to a 20lb jump to 225 on Monday while I'm feeling spry and cocky. I will regret this. For bench, my left biceps tendon was a bit tender so I went light. I'll play SLDL jump by ear, depending on how the grip feels - this was light. I switched to a left hand supinated mixed grip rather than my standard right hand supinated. 

Oct. 21 week review

Decent week start a new 13 week program called PH3. The high volume and frequency will be a challenge, but here’s to hoping it helps as I gain weight(hopefully muscle, not holding my breath) this winter. Didn’t hit all the accessory work it calls for due to time constraints, plus added in some of my own stuff that I’d like to work on. Here’s to trying to fill out large T-shirt’s....

Monday 10/16
Squat      270 2x9
Bench.    200 2x9
Deadlift. 285 2x7

Tuesday 10/17
Incline dumbell bench 65x8, 75x7
Lat pulldowns.   3x12
Military press.  100x7, 110x6
Chest supported dumbell rows 50lbs 2x10
Hammer curls w/ plates 25lbers 3x10
Rolling tricep extensions 25lbers 2x12


Wednesday 10/18 -4am
Squat.   290 3x7
Bench.  215 3x7

Friday 10/20 -4am
Deadlift 345 2x4
Bench.   225 3x3
Side lateral raises
Lat pulldowns
Facepulls

Saturday 10/21
Squat 310 3x5
22inch rack pulls.  500x5
Stiff leg deadlifts. 185x10

Sam - Week ending 10/20/2017

Good week for Sam despite being really low volume.

Saturday
Outside stuff:

Thick-bar C&P 5x5@133 (Bar weights about 25# IIRC)

Farmer's walks (Trap bar) - 6x20ish yards@320 (trap bar = 50#)

Thick bar curls - 5x10@65


Sunday
DL 3x20@225


Monday
BP 5@225, 2@245, 2@275, 1@295
Trying out ye olde shoulder on new rickety-ass squat stands and new ok bench.

Some chins

1/2 TGU 3x3@62 (5 on last set)

Later, KB row 3x5@97

Tuesday
1/2 TGUs 3x5@62

Wednesday
DL 5x5@315

Thursday
OHP 4x3 135, 155, 175, 185(2)
Surprised and happy with this - I haven't put more than 135 on for a long while.

BB Shrug 3x10 225, 245, 275(6)

Cable lateral raise 3x10@15

Weighted situps 3x10 25, 25, 35(5)
ESP thought she was slick bringing over a 35. She was, only got 5 (she got 10)

Cardio - go hard 20 min on elliptical

I feel like I did cardio another day this week, but don't remember when. Linus has been making me play LOTR with him at night using the weighty swords. That is actually a good wo.