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
Friday, October 27, 2017
Monday, October 23, 2017
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?
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.
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.
Sunday, October 22, 2017
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
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
Friday, October 20, 2017
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.
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.
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