09Aug19
0530
jog to work 2.25 miles in 32:30 at 140 bpm avg
1030
jog home, 2.35 miles in 31:03 at 152 bpm
1500
deadlift: 135x8,8,8, 225x5, 275, 325x10
chin ups: bw x1,2,3,4,5, 35x5, bw x5,5,5
bb rows: 225x8, 135x15,15,15
strict db cleans: (20x10)x5, 35x10(loose, no shrug)
neck harness: 53x50,50
neck flexion: x100,100
Back felt good on the deadlifts. Adding ten pounds a week until I can’t get ten anymore, then switching to fives. “Cleans” and neck work done as a giant set with the last few sets of chins mixed in. Great yoke pump. Chin-ups are weak right now. Used to bang 20+, kip 50 and hit 90x5. Now sets of five are a workout. Oh well. Biceps tendinitis is a biayach.
Ended the week on a positive note after taking a few days off due to illness. Feeling better today. Back on the grind next week.
11Aug19
Replaced a toilet, cleaned and went shooting yesterday. Tons of cleaning and yard work today getting ready for my family to return. Lots of steps and elevated heart rates, if you will. Got a hair up my ass to press a little something so I did.
Press: 135x10, 155, 185 - failed twice. So close to the body weight press again… without pressing.
A buddy of mine wants to do a bench day in my garage Saturdays, which will be great. Get in some heavy work once a week to supplement the machine shenanigans I do on lunch.
12Aug19
0530
machine military press: 100x10, 130x5, 150x5, 170x10,8,10
arnold press: 50x10,10,10
plate raises: 25x10,10,10, 50x8,8,8 (supersetting the arnold presses)
cuban pre (w/ press): 20x10,10,10
machine shrugs: 170x25,25,25 (supersetting the cuban presses
lateral raises: 10s x15
33:00 at 128 bpm avg - took more rest today than usual as it was very early for me to be lifting.
0600
30 minute treadmill walk at varying inclines, 20# vest, 146 bpm avg
13Aug19 - dead tired, no exercise
14Aug19
0700
40 minute treadmill walk, 20# vest, varying incline. 135 bpm avg, 30:00+ at or over 140
1130
back day
- cable rows: 100x10, 120x5, 140x5, (170x10)x3
- straight arm push downs: (50x10)x5
----superset 1 and 2
3. underhand pull-downs: (110x10)x3
4. strict db cleans: 25x x10,10,10
5. machine shrugs: (170x25)x3
----3,4,5 done as a giant set with no rest between sets
6>7. Suppinating db curls >superset> db forearm/finger-roll curls: (25s x8>8)x3
35:00 at 135 bpm avg
1530
Squat: 135x5, 225, 275
sets on the minute:
315x1
305x2
295x3
285x4
275x5
neck harness: 53x50,50
neck flexion: x50,50
24:00 at 134 bpm avg, 170 peak during those squats.
15Aug19
1230
jog-mow the lawn, 35:00 at 150 bpm avg
Big family reunion this weekend, and super hot outside. Lots going on with work too so I haven’t done much exercise the last few days.
19Aug19
0500
1:00 treadmill walk in the 20# vest, 3 miles at varying incline, 140 bpm avg.
1130
machine mil press: 100x8, 130x5, 150x5, 170x10,10,10
arnold press: 50x8 (no oomph)
strict db cleans: 35x5>20x5 (w/ press), 25x10 (w/ press), 25x10, 20x10,10
machine shrugs: 170x30,30,30
Too little sleep, too little caffeine, or something… just did some work and left in 20 minutes.
1530
deadlift? We’ll see how I’m feeling - it’s supposed to be 100 today so lifting in the garage may not happen
03Sept19
0530
Jog to work, 2.2 miles in 27:43 at 141 bpm avg
1130
Shoulders
1600
Jog home
1630
Squat
Got a promotion at work and have been scrambling; making no time to train while I find my groove at work. Basically took two weeks off. Back at it again this week.
No time to run or hit the bodybuilding on lunch. Squatting a bunch. Pressing some. Starting back on some weighted chins.
Last few sessions:
Squat to 345, 295x2,2,2, 225x5 back offs, chins: 3,3,3,3,3, 25x3, 35x3, 53x3, 35x3, 25x3
Squat to 365, 315x2,2,2 back offs, Press: 65x5, 95x5, 135x3, 145, 155, 165, 175, 155x2,2,2
Squatted to 345 with some back-offs three times since my last post. Pressed to 180 with some back-offs and 165x1,1,1, 145x3,3,3 as well.
24Sept19
Squat: 135x5, 225x3, 275, 315, 355, 375, (325x2)x3, 275x3
Chins: 3,3,3,3,3, 35x3, 53x3, (70x1)x3, 53x3, 35x3
Working in a calorie deficit for a few weeks before I make a run at 200 over the winter. Weighed 183 this morning. Getting close to reclaiming my body weight press and beyond soon.
25Sept19
Buffalo bar Squat: 142x5, 232x3, 282, 322, 352x2, 322x3
Press: 45x10, 95x5, 135x3, 165, fail 185, (155x3)x3
Good mornings: 142x5,5, 232x5, 282x5, 142x5,5
Bought a Buffalo Bar to get some low bar going without shoulder pain. I’m pitching forward out of the hole in a high bar position, largely because I’m still using low bar mechanics. So far, the shoulders feel good. Without the Buffalo bar, my shoulders hurt just getting into a low bar position. Hoping good things come of this acquisition. Adding Good Mornings and some reverse hyper work in, alternating days.
26Sept19
Well, shit. I got a little carried away with the lack of shoulder pain yesterday and hit a bunch of good mornings. Hamstrings were sore today but I fought through it. Squat wasn’t feeling great so I called it at 350, hit a single at 315; still not feeling it. Back off to 275 figuring a quick set of 8-12 would do me right and my groin popped on the second rep. Godammit.
Hurts to adduct, hurts to get out of bed. Probably grade 1. I’ll keep up with the good mornings and keep them heavy while I recover. They don’t hurt and should help me keep some strength over the next few weeks as I plow back to normal.
So I guess this will be an injury recovery log going forward. Again. Wish me luck!
27Sept19
Did some boot campy stuff today. Lots of goblet squats with a very narrow stance, some burpees, bicycle sit-ups, versaclimber, med ball shenanigans, Pilates type shit. A whole circuit of circus shenanigans. 45 minutes at a 140 bpm average, 180 peak heart rate.
28Sept19
Box Squat to parallel: 52x10, 72x10, 92x10, 112x5, 140x5, 160x3, 180x3, 200x3, 228, 248, 268, 288, 316
Good Mornings: 140x5, 230x5, 280x3, 300x3, 320x3, 280x5
Tested the groin out with some box squats. Felt fine until 316. A little irritation at 268+ but I can probably push 275ish to a box all day without “pain.” Work some volume to a box and weight on the GMs, hoping that maintains or improves my squat as I heal.
29Sept19
Box squat: 52x5,5, 72x5, 92x5, 112x5, 140x5, 160x5, 180x5, 200x3, 220, 240, 260, 280x2x2
Did a little something after beers and a nap, watching football earlier today. Groin felt ok. Diet went off the rails today and a bit yesterday.
188 bodyweight - try to get that to 180 soon, before running back up close to 200 this winter.
30Sept19
Low box squat (below parallel): 52x5,5, 92x5, 140x5, 180x3, 230x3, 280, 300,300,300, 280x3
GM: 140x8, 230x5, 280x5, 320x5
GMs are getting easy. Groin felt good.
01Oct19
Swiss bar bench: 60x15, 110x5, 150x5, 200x5,5,5
Speed box squats: 52x10, 92x5, 140x5, (200x2)x8
Deadlift: 135,225,315,400 all x3
Rev hypers: 70x20
30 minutes. Very little rest. Heart rate jacked, like 150-160 the whole time. Easing into the benching and deadlifts.
Thanks!
03Oct19
Press: (165)x5 singles
Box Squat: 230x5, 280, 300x3, 280x3
GM: 230x5, 280x3, 330x3, 350x5, 280x8
Chins: 3,3,3,3,3, 25x3, (53)x5 singles
Warm ups omitted. 45 minutes.
———
Son had an eye appointment yesterday so I didn’t train.
04Oct19
Box Squat: 230x3, 270, 320, 340, (270x3)x3
Rev hypers: 70x20
Warm ups omitted. 340 wasn’t bad. Kinda grindy so I called it. Groin felt ok. Sacrum a little crunchy from yesterday so I put some blood back there with the reverse hyper and went for a nap 
05Oct19
Out of town for a wedding. Hit a friends gym and did a bunch of reverse hypers. Probably 7-8 sets of ten at 50-140 pounds.
07Oct19
swiss bar bench: 205x5,5,5
box squat: 230x3, 270, 320, 350, 370, 320x2
good morning: 230x5, 270x5, 320x10
squat: 230x5 (testing the groin)
Warm ups omitted. Box squats feel easy and the groin feels good so I’m going to lower the box another inch and work back up in weight. A few more weeks and I’ll be ready to squat again.
08Oct19
1100:
neck harness: 35x35, 50x35,25,25, 40x30
decline sit ups(10)x5
New neck harness with dumbbells. Much tougher
1500:
Chins: 3,3,3,3,3, 53x2,1,2,1,2
Box squats (speeeeed!):
(210x2)x8
Deads: 135, 225, 315, 365, 410 all triples
30 minutes. Sweatin. Lowered the box another inch.
09Oct19
Lowered to a 13” box yesterday and kept it there today. Tougher and hurts my groin a bit but it feels like the right, no-questions-asked depth.
Press: 165x2,1,2,1,2
Box Squat: 230x3, 270, 320, 320, 320, 270 (groin hurt)
GMs: 230x8, 270x8, 320x3
Rev hyper: 70x10, 140x10,10,10
Warm ups omitted. Close to an hour for that one.
10Oct19
Chins: 3,3,3,3,3, 53x2,2,2,4
13” Box Squat: 230x3, 280, 320, 340, 280x2 (groin pain)
Squat: 230x5
GMs: 230x3, 280x3, 330x3,10
35 minutes.
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“Standing Leg Press!”
11Oct19
1200:
Swiss bar bench: 205x5x5
1530:
box squat: 225x3, 275, 315, 365
“Standing leg presses”: 225x6, 275x10
Warm ups omitted. Benched on lunch. Went back to my previous 14.5" box but added lifting shoes with a 1/2"+ heel rise over the slip-ons I’ve been using. Still below parallel but the 13" box was irritating my groin. Good compromise until I’m healed up.
Standing leg presses were above-parallel squats, narrow stance, knees forward. Groin is ok with these and I’ll probably finish with them in the weeks ahead. Wrapped my knees for the “leg presses”.