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
Tuesday, November 7, 2017
Saturday, November 4, 2017
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
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!
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!
Friday, October 27, 2017
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
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
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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