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.

Melanie: Friday

Worked up to a 3 rep max with press - got 75 this time.
Tried a single at 80 but failed.

Worked up to heavy squat. Got up to 135 x 2. Tried a single at 140 and failed.

Melanie: Last Wednesday and This Thursday

Last Wednesday
Squat: 5 x 3 @ 125 - hard work but good
Bench: 5 x 4 @ 85 (3 on last set)
Ran 800 m

This Thursday
Bench with Chris's help:
Worked up to 90 x 3. Felt strong!

Deadlift: 3 x 10 @ 133 (kg plates)

Melanie: Monday

Press
Worked up to three rep max, which was 70. Attempted 75 but failed at rep 3.

Tried a heavy single at 80, failed.

2 singles at 75, 3 singles at 70

Deadlift
5 sets of 3 reps at 165. Felt strong!

Ran
800 m.

Sam Monday

Been a while

Press 3x3@165
First rep hurt, second hurt a lot and failed. Stupid neck. Guess I'll make an appointment for PT that my Dr. said to so.

Squat 3x3@275, 1x25@135 immediately following
No belt due to scabby tattoo.

Battle ropes/jump rope 2x30 sec/100 skips