WEEK 64-DAY 3
Today was a wash lifting wise other than my deadlift single simply because I had talking to me every time I finished a warm up and sometimes there were 10-12 minutes between sets. While this is great that people want to talk to me and ask questions about health stuff, it certainly makes my workout suffer and since I’m lucky to get 1.5 hours of time for a lift, today was very limited on work.
Even though it wasn unideal day, I was had some of my best friends hang out after they finished their workout which was the highlight of the lift. This resulted in a massive pull today after multiple months of working my way back up into these high ranges again. Week to week progress has been awesome to say the least, but today pull was unexpected and I attribute that to having that support today.
Workout: DEADLIFT SINGLE ONLY.
135x12
225x4
315x2
405x1
495x1
585x1
645x1
705x1@9
Due to the talking and such, I hit 705 about 65 minutes into my time and the single was was pretty fatiguing since 700+ always hits me pretty hard especially after a year.
My accessories were all taken (add and abduction), I just called it.
Nonetheless, happy with the result since it was unexpected even under non-ideal circumstances. Who knows what the coming week has of now!
Thanks for following along if you have been. Hope it’s been an interesting journal thus far into the variability of training and how it doesn’t have to be perfect.
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WEEK 64-DAY 4
COMP BENCH
45x25,15
135x5
185x4
225x3
275x1
315x1
340x1
365x1
305x4,4,4
REAR DELT OF CHOICE
seated DB
35x 13@9,13@9,12@9
TRICEP OF CHOICE
Single arm tricep extension-45 degree body angle, 0-1-3 tempo
15x10@8,10@8,
BICEP OF CHOICE
Incline DB
30x10@8, 10@8,8@9
Did not anticipate to press 365 so well. Great week for lifts across the board!
WEEK 64-DAY 5
BELTED LOW BAR
45x8,8
135x4
225x4
315x4
375x4
420x4
What a week man. Stoked.
DEFICIT BELTLESS + DAY 3 ACCESSORIES
135x7
225x7
315x7
365x7
405x7
Did my abduction/adduction from earlier in the week as well (normal gym today, so the machine I don’t like as much)
Abduction
165#x15, 14,12
Machine max weight
Adduction (4-2-0 tempo)
100x15,15,14
I just hate the lever arm on these at this location. They arnt smooth at all.
Bike-20minutes@4
I CRAMPED SO HARD THROUGH THE ADDUCTORS FOR ABOUT AN HOUR AFTER THIS WORKOUT. Couldn’t move more than a few feet at a time lol.
WEEK 65-DAY 2-doing this lift before my day 1 technically since I jsut squatted yesterday.
FEET UP BENCH
45x20,20
135x8
185x6
225x6
275x6,6
PULL UPS
Topset of 3@8 weighted, no straps
BW+10x3
BW+20x3
BW+30x3@8
AMRAP BWx7
Not bad.
1 day will be without straps and weighted moving forward
HORIZONTAL ROW OF CHOICE
SEAL ROW
130x12, 10,11
LATERAL RAISE
Lu raise-Tempo
10x15@8, 15
Superset with seal row
TRICEP OF CHOICE
SINGLE ARM CABLE OVERHEAD
10x15
20x12@8,12@9
BICEP OF CHOICE
Rope Hammer
50x12@8, 10@9
WEEK 65-DAY 1
FRONT SQUAT
295x1@6
235x2,2,2,2
SINGLE ARM BOTTOMS UP KB PRESS
26x10,10,10
Much harder on left side still. Definitely still dealing with some weakness on the left but improving since dropping the cleans out for now
SUITCASE CARRY
70#
Down and back-200feet
Down 1 side and back the other
4 rounds
WEEK 65-DAY 3
COMP DEADLIFT
135x10
225x4
315x2
405x1
495x1
-3 minutes to get here
595x1
495x2
455x4x2 sets
HIP ADD
110x15x3 sets
HIP ABD
130x15x3 sets
WEIGHTED TORSO ROTATION
70x20x2 sets
WEEK 66-DAY 1
LOW BAR-beltless
295x3 (load cap)
225x5,5,5
SINGLE LEG HORIZONTAL LEG PRESS
90x12
130x12@7
Left leg super shakey again
LEG EXTENSION
Single leg
25x15
40x15@8, 15@8
Left leg super shakey
SEATED LEG CURL
70x15
100x15
130x15@8,
Taking these slower because leg curl machines tend to mess with my leg in a negative way, but I want them in my program so being smart about it
Added in seated calf raise as well
25#x15,15, 15
WEEK 66-DAY 2
BENCH PRESS
45x30
135x5
185x5
225x5
275x5
315x5@7
FEET UP BENCH PRESS
275x7@7, 6@7
CHEST FLY
30 degree incline DB
20x20@7, 20@8, 16@8
VERTICAL ROW OF CHOICE
Slow and controlled assisted pull up
52.5x10@8, 9@9
70x10@9
Start at 70 or more for this variation next time
HORIZONTAL ROW
Seal row
140x12@8, 11@8, 11@9
DUMBBELL LATERAL RAISE
Cable-read wrong
5x15,15,15
TRICEP OF CHOICE
Rope
50x12@8, 12@8,11@9
REAR DELT OF CHOICE
Rear fly
130x15@9,15@9, 13@9
BICEP OF CHOICE
Ez curl cable-wide grip
35x12,12,12
Cardio-20 minutes on bike
This week has been Day 2, day 1, DAY 4 due to schedule needs with new clients and consults in the evening after I get out of my in person clinic work.
WEEK 66-DAY 4
1 COUNT PAUSE BENCH
45x20,20,
135x10
185x6
225x3
275x3
295x3@5 (LOAD CAP)
235x5,5,5,5
CABLE LATERAL RAISE
7.5x15
10x13, 12
REAR DELT OF CHOICE
Seated bent over rear fly w/DB
30x15,15,15@9
TRICEP OF CHOICE
Well…misread, did 12-15 instead of 8-10 as told.
10x15,15,15
Single arm cable, stupid pump, cramped every set.
BICEP OF CHOICE
Incline DB-30 degree incline
HUUUUGEEEE STRETCH.
25x10, 10,10@9
ABS
Plank-3x 45seconds
Side plank crunch-2x10
Dead bug flutter-50 reps
CARDIO-20 minutes bike
Way behind on this log because of holidays and a little back tweak, but going to get it all logged in.
Week 67-Day 1
LOW BAR
45x10,8
135x6
185x3
225x3
275x3
325x3
375x3
405x3@7
315x5,5
PENDULUM LEG PRESS- SINGLE LEG
135x12@6
185x12@7
LEG EXTENSION
Single leg-KG machine
20x15
25kgx15@8
Topset rep range is based off left leg ability since it is weaker. Working to build this up
SEATED HAMSTRING CURL
55x15
100x15
130x15@8, 15@8
WEEK 67-Day 2
1 CT PAUSE BENCH
45x15
135x5
185x5
225x5
275x5
315x5@7-7.5
Back to back weeks is nice
FEET UP BENCH
275x8, 8@7
INCLINE DB FLY
Incline DB-30 degree
25x20, 20,20
Done before bench and supersetted with rear fly
VERTICAL ROW OF CHOICE
Single arm half kneeling 45 degree pulldown w/ torso rotation
50x12,12, 12
HORIZONTAL ROW OF CHOICE
Seal row
90x12
130x12, 12, 12@8
Done before bench
CABLE LATERAL RAISE
10x15,13, 12
TRICEP/BICEPOF CHOICE
Rope-superset with hammer rope
42.5x12, 12
REAR ISO OF CHOICE
Chest supported DB
25x15,13
Done before bench and supersetted with Fly
WEEK 67-DAY 3
DEADLIFT
Hip and leg feel off. 405+ squats have gotten me the last few weeks. Feel like I’m compensating hard and my left adductor just feel constantly “activated” and sensitive.
135x6,3,3
225x3
315x3
405x3
495x3
545x3
MEH DAY, but still did it.
405x5,5
2 count pause
345x5,5
HIP ABDUCTION
110x15,15,15 w/2 count pause, squeezing the glute hard as possible
HIP ADDUCTION
90x15, 15,15
Really focused on a huge stretch here and breathing deep in to the stretched position. Didn’t worry about the weight, just wanted to stretch and smooth, minimal discomfort contraction (achieved with every rep)
AB OF CHOICE
Cable
80x15,15,15
WEEK 67-DAY 4
1 CT PAUSE BENCH
45x20,10
135x6
185x3
235x3
285x3
315x3
255x5,5,5,5
HORIZONTAL ROW OF CHOICE
Seal row
150x10,10,10
CABLE LATERAL RAISE
10x15,15,12
REAR ISO OF CHOICE
45 degree face pull
30x15,15,15
TRICEP OF CHOICE
Overhead rope-2ct pause
30x10,10,10
BICEP OF CHOICE
Straight bar cable
35x10,10,10
Last day of week 67 due to travel to Maryland to handle a friend at a powerlifting meet.
WEEK 68-Day 1
LOW BAR
SLLE-25x25x2 sets
45x8,6
135x3-paused
225x3
315x3
385x3
415x3@7.5-8 chefs kiss
315x5,5
HORIZONTAL PENDULUM SINGLE LEG
155x12
180x12
LEG EXTENSION
130x15,15@8
SEATED LEG CURL
Did lying to try and do light single leg instead. This exercise still has me hesitant since it seems to always be around when leg symptoms increase even though I like doing this exercise.
20x12,12
Did a 2 count pause at full flexion and then 3 second eccentric 
Plyo:
Superset with 60 second rest between sets:
Skipping As
3 sets of 30 seconds
Lateral bounding
3 sets of 30 seconds
WEEK 68-DAY 2
1 CT BENCH PRESS
45x20
135x5
185x5
225x5
275x5
315x5
FEET UP BENCH
Dropped a little today due to time needs and trying to fit as much as a I could in before needing to leave
225x8, 8
VERTICAL ROW
Neutral mag grip
95x12
115x12,12,12
HORIZONTAL ROW
Seal row
130x12
160x11, 10, 10@9
REAR ISO OF CHOICE
Seal row bench-2 count pause
10x15, 15,15
THIS WAS THE LAST SESSION OF THIS TRAINING WEEK DUE TO TWEAKING MY BAD VERY BADLY WHILE PUTTING ON MY SHOES TO GO TO WORK THE NEXT DAY. Could barely sit for more than a few minutes, bending over was very painful and lower body movement and twisting made pain worse as well. Kept things light and did what I could bodyweight tolerance and walking wise. Then I did some bodybuilding workouts that were heavy machine based and limited axial loading since that was a trigger as well