11/26/19
Sumo deadlift w/belt
500x1
455x4
405x4x3
Feet up bench press
225x5
235x5
245x5x3
beltless HBBS
335x5x3
cable row
10-12 reps x 4
tricep pressdown
10-12 reps x 3
Ring Fall-outs
10-12 reps x 3
11/27/19
30min LISS on incline treadmill
11/28/19
pause squat w/belt
455x1
405x3
385x3x2
Note: Carrying a lot of lower back fatigue today
Slingshot bench w/ pause
355x1
335x3
315x3x2
Incline bench
185x8
195x8
200x8x3
chin-ups
10-12 reps x 4
11/29/19
Pause sumo deadlift
425x1
405x3
385x3x2
SLDL
315x8x5
TnG bench
300x1
275x3
245x3x2
Note: shoulder pain still limiting my bench
ez bar curls
10-12reps x 3
ez bar skull crusher
10-12reps x 3
weighted planks
+100lbs x 20sec x 4
11/30/19
30min LISS on bike
12/1/19
Squat w/belt
480x1
445x2 (sharp pain in my oblique made me cut this set short)
405x4x3
TnG Bench
315x1
275x4x4
3ct pause bench
225x4
240x4
255x4x2
Moved and started my new job in the ER this week. Still getting my training in but I don’t care much about it currently.
12/3/19
Sumo Deadlift w/ belt
515x1
455x4
405x4x3
comp Bench
315x1
275x4x4
Beltless HBBS
335x4
355x4
375x4
355x4
12/4/19
Weighted chins
+55lbsx5x4
Chest supported row
12-15 reps x 3
Lat pull-down
12-15 reps x2
Curls and triceps
12-15 reps x 3
Weighted plank
+100lbs x 30,20,20,20sec
30min LISS on bike
12/6/19
beltless Pin squat
435x1
405x3
385x3x2
3-0-3 tempo bench
225x4
240x4
255x4
240x4
beltless deficit sumo deadlift
355x4
370x4
380x4
365x4
12/7/19
Comp Bench
245x5
260x5
275x5
Pendlay row
245x5x4
Pull-ups
10x3
curls and triceps
12-15 reps x 3 sets
Hanging leg raises
10x3
Intervals on bike
20sec x 7
12/8/19
Squat w/belt: 475x1, 445x3, 415x3x3
TnG Bench: 330x1, 295x3x4
3ct pause bench: 245x4, 260x4, 275x4, 255x4x2
12/9/19
Weighted chins: +55x5x5
Chest supported row: 15x3
Wide grip lat pull down: 15x2
curls/triceps: 12-15x3
Weighted plank: +100x30secx3
20min LISS on incline treadmill
Motivation is very low. Lost some weight. Lots of aches and pains. Gonna end this block 2 weeks early since Im not peaking for a meet or anything.
Had a few more unremarkable sessions last week that I forgot to log. Starting a new block this week anyway.
12/16/19
Squat w/ belt: 360x5, 375x5, 385x5x2
Press w/ belt: 135x5, 145x5, 150x5x2
Leg press: 535x10, 585x10, 605x10
12/17/19
deadlift w/belt: 335x5, 350x5, 365x5x2
1ct pause Bench: 250x5, 265x5, 275x5x2
feet up bench: 205x10x3
chins: 10-15reps x 3
Note: Ended the sumo experiment and switched back to conventional pulling.
12/18/19
Squat w/ belt @~65%: 325x5x3
chest supported row: 225x15,14,13
lat pull down: 160x15,10
Arms: 12-15x3
Weighted plank: 100lbs x 30sec x 3
12/20/19
Beltless squat: 370x4, 385x4, 405x4, 375x4
Slingshot Bench: 275x4, 295x4, 315x4, 295x4
CG Incline Bench: 175x10x3
12/21/19
Reverse band deadlift: 405x4, 425x4, 445x4, 435x4
1ct pause bench: 245x4, 260x4, 275x4, 255x4
cable row: 165x15x3
arms: 12-15 reps x3
Hollow body holds: 30sec x 3
12/23/19
squat w/ belt: 465x1, 375x5x5
press w/ belt: 165x1, 135x5x5
leg press: 605x10x4
12/24/19
deadlift w/ belt: 480x1, 385x5x5
1ct pause bench: 315x1, 255x5x5
feet up bench: 205x10x4
chin ups: 15,12,12,10
12/26/19
Squat w/ belt @~65%: 325x5x3
Chest supported row: 230x 15,15,15,12
Lat pull down: 150x14,12,10
Arms: 12-15reps x3
Weighted planks: +100lbs x 40sec, 30,30
12/27/19
beltless squat: 370x4, 385x4, 400x4, 375x4x3
slingshot 1ct pause bench: 275x4, 295x4, 315x4, 295x4x3
CG incline bench: 175x10x4
12/28/19
Beltless block pull: 385x4, 405x4, 425x4, 405x4x3
1ct pause bench: 245x4, 260x4, 275x4, 255x4x3
cable row: 12-15 reps x 4 sets
arms: 12-15 reps x 3 sets
Core/abs: 7min amrap hollow body hold 45sec, 30,30 20,20,15
note: stress is still high with the new job and desire to train is at an all time low. Just getting the training in at the moment and trying to not lose any strength while I wait for the psyche to come back.
12/30/19
squat w/ belt: 465x1, 375x5x5
press w/ belt: 175x1, 145x5x5
leg press: 605x10x4
12/31/19
deadlift w/ belt: 485x1, 390x5x5
1ct pause bench: 315x1, 255x5x6
feet up bench: 205x10, 215x10x3
chin ups: 12,12,10, 8, 6
1/1/2020
Squat w/ belt @~65%: 330x5x3
chest supported row: 225x15,15,15,15
lat pull down: 160x14,12,11
Arms: 12-15x3
Weighted plank 8min AMRAP: 100lbs x 30 sec, 30, 20, 20
1/3/20
beltless squat: 365x4, 385x4, 405x4, 385x4x3
slingshot 1ct pause bench: 275x4, 295x4, 315x4, 295x4x3
CG incline bench: 185x10x4