First day training in a week. Got a terrible cold, with tons of head and chest congestion.
T&G bench: 205x4, 215x4, 220x4, 210x4x3
3-0-3 Squat: 205x7, 215x7, 225x7, 245x5, 225x7
Bent over row: 60x10, 70x10, 75x10, 80x7
Rows felt great. Squats felt pretty good…bench felt pretty heavy…but that’s the first exercise at 5:30 AM…so yeah, the change has been a challenge. Still good work, and perhaps progress on the bench will restart as my body adapts to the early morning benching.
Weight is below 200…so probably down right around 20ish pounds. Waist circ. is at 40.5, so probably need to drop another 20# or so to get under 39" circumference. For some crazy reason, I store the fat on my lower back more than anyplace else.
Had to be to work early today, so worked out in the afternoon…which I prefer. Head cold still lingering, coughing a bit more, but sleeping better.
Week 7, day 3
Deadlift: 295x4, 305x4, 315x4, 285x4x2 (These felt good. 315 was probably RPE 8.5. Grip was fine, never even worried.)
OHP: 100x8, 108x8, 115x8, 105x6 (These are smoking me pretty good…no idea why)
BSS: bwx10, bw+20x10, BW+30x10 (Hip/thing still limiting a bit. I think it’s irritation of a nerve in the back of my right leg)
GPP:
Lat Pull (8) x 15, (8) x 12
BB Curl : Bar x 20x2
Triceps: (5)x 15x2
Number in parenthesis is stack number
Week 8.1 beginner
Felt pretty good today. Not great sleep, but a good week of workouts. Had ice cream, pizza and yesterday, so went over calories I’m sure, but this is a marathon and not a sprint. Warming up in the garage.
squat: 285x4, 295x4, 305x4, 275x4x3
incline: 125x10, 135x10, 145x10, 130x8x2 ( reps caught up with me…didn’t want to go last rpe 9)
rdl: 185x8, 195x8, 205x8, 185x8x2
GPP
lat raise: 20’s x8
uh lat (11) x8
bb curl: 65x8
uh push down: (5) x 8
week 8, day 2
Worked out in the afternoon after not sleeping great, and still being fairly sore from Day 1. The soreness was significant on the inner thighs…but warmed up pretty easily. It was 70 in the garage, which felt really warm. Felt good, and ready to lift.
T&G Bench: 205x4, 215x4, 225x4, 210x4x2 (These felt just about right. I think working out solo may impact this lift the most, as it’s hard to lift off, and stay in a tight position for benching)
3-0-3 Squat: 205x7, 215x7, 225x7, 205x7x2 (Probably could have gone higher, but still a bit sore, and had BB practice coming up…thinking 235 would have been okay)
DB Row: 65x10, 70x10, 75x10, 70x10 (good rpe of 9 withouth using momentum.)
GPP:
Lat Pull Down: (9) 15, 12, 9 (Really felt this in the lats/upper back, concentrated on the squeeze)
BB Curl: Bar x 15x3 (Felt pretty good. Will add weight on these next week)
(5) Triceps: 15x3 (Felt good, will add reps next week, as I think the jump to the next pin number would be too much)
Week 8, Day 3
worked out after work, all felt pretty good. Still having some hip irritation, which really was intense last night. Temp was 60 degrees in the garage which I find to be perfect.
deadlift: 295x4, 310x4, 325x4, 295x4x3
ohp: 110x8, 115x8, 105x8x2 ( was scheduled to go up to 120, but no go. These kick my butt)
bss: bwx10, 20’sx10, 30’sx10
GPP
suspended push-up BWx8x2
uh latpull (11)x8x2
bb curl: 65x8x2
triceps push: (6) x10x2
grip was definitely worked. Will need to get some chalk as the humidity increases.
Week 8-2 day 1 beginner program. Right hip/quad/knee still causing an issue. A bit of weakness in the right leg.
squat: 285x4, 295x4, 305x4, 275x4x3 (I think if the right leg weakness would abate, this would go up faster)
incline bench: 135x10, 140x10, 145x10, 135x10 ( dead on with the rpe on this)
rdl: 195x8, 205x8, 215x6, 195x8 (overshot the rpe on top set)
GPP: hour hike
lat. raise: 20x10x2
lat pull (10) x10x2
pushdown: (5)x15x2
bb curl: 55x10x2
Got the new barbell yesterday. Felt like it was a bit smaller in diameter compared to my old one. Have no idea what brand the old one was, as I bought it off Craigslist with a weight set. The new one is the Ohio bar. Right leg really sore yet today, so looked up some exercises on the interwebs. Found the Knees over Toes guy and then the feedback from Mark Bell, and others (DPT’s and the like), so thought I’d give some of those exercises a try over the scheduled 3-0-3 tempo squats. Weight continues to go down, so feel good about that. Haven’t measured my waist circumference in about 3 weeks, so will be doing that. I do have a herniated belly button that probably adds 1". On to the workout:
Bench: 215x4, 225x4, 230x3 (might have gotten 4, but with no spotter, live to lift another day), 215x4x3
Knee Rehab: ATG split squat progression- BW on to high box 8x2, angled heal touch 10x2, sissy squat to medium box 10x2
One arm row: 60x10, 65x10, 70x10, 60x10 (paused at top to reallly squeeze, felt good. Left elbow feeling a bit wonky, so that’s the reason for the lower weight and squeeze at top)
Week 8-3
Day 1
Trying to work out the thigh…so decided to drop weight. Had terrible sleep this weekend as stayed at an airbnb, with a rock hard mattress, and a lot of sitting for a drive. Got lots of walking in…but painful when trying to run.
squat: worked up to 225, significant pain. Did 4 sets of 4
incline bench: 145x10, 150x10, 155x8, 145x10
rdl: 205x8, 225x8, 235x8, 220x8x2
GPP
UH last pull: (12)x8x2
lat raise: 30x12x2
bb curl: 75x8x2
triceps: (8) x10x2
Week 8-3
Day 2
T&G Bench: 215x4,222.5z4, 230x4 (definitely RPE 9), 205x4x3 (These felt easy…felt like I could have done alot more sets)
3-0-3 Tempo Squat - Body weight x10x10 sets (With leg still hurting, felt like I’d try these. Definitely burned. Just a bit of pain, but tolerable)
1 Arm DB Row: 75x10, 82.5x10, 90x10, 80x10x2 (These felt good)
No GPP as I was doing this workout on a break from work.
Week 8-3 Beginner
Day 3
DL: 295x4, 315x4, 335x4, 305x4x3 (these felt good…top set RPE of 8 probably)
oHP: 105x8, 110x8, 115x8, 105x8, 105x6
BSS: BWx10x4 (Trying to work through the leg issue)
Week 8-4 Beginner
Day 1
Squat: No go with the left leg that got irritated chasing my dog. Was able to do bodyweight lunges that were tolerable. Did 6 sets of 10 between other sets
Incline: 135x10, 145x10, 155x8, 145x10x2 (Top set came to a quick halt. Thought RPE was good, but seemed to jump from 7-10 in one rep.lol)
RDL: 205x8, 215x8, 225x8, 210x8x2
GPP:
Lateral Raise: 20dbsx10x2 (don’t let weights go all the way down)
Lat Pull: (11-stack number)x 10x2
Triceps Push: (7)x 10x2
BB Curl: 65x10x2
Repeating week 8-4
Day 1
squat: 255x4, 265x4, 275x4, 245x4x3( only slight quad/hip irritation…felt okay. The 245 went up quick and nice)
Incline: 135x10, 145x10, 155x8, 140x10x2
rdl: 185x8, 195x8, 205x8, 190x8x2 ( these did me in)
GPP:
Lateral raise: 20’sx10x2 (constant tension)
uhlat: (12)x8x2
triceps: (7)x10x2
bbcurl: 65x10x2
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Life has really gotten in the way of my training. Work has been crazy busy, coaching little league, etc. Diet has stayed pretty good. I find there is a bit of leniency there after getting 35g fiber, and 170g protein, and sort of let the rest go, while eating “healthy”. Having to switch up training days to a F/Su/Tue split
Day 1
Squat: 275x4, 295x4, 315x2, 275x2x6
Incline B: 135x10, 140x10, 145x10, 135x5x6
SLDL: 205x8x3 (Was running out of time)
Day 2
Bench: 220x4, 227.5x4, 235x2, 240x1 (wanted to test. That 240 was RPE 9…went up pretty well.), 205x2x6
303 Squat: 205x7, 215x7, 225x7, 245x2 (Test the hip/leg…felt good), 225x4x4
DB Row: Worked up to 70’sx10x4
GPP:
Lat Raise: 20’sx10x2
UH Lat: 12x8x2
Triceps (7)x10x2 (really squeezed)
BB Curl: 65x12, 65x8 (Slow eccentric)