Friday 6.14.2024
Deadlift, stiff bar: 505 x 5 x 3 @ < 6 (pretty significant back pain from…nowhere? Felt better as I got heavier, but 405 felt like a knife in my back. Symptom free today)
Pendulum Squats: 325 x 8 x 3
BFR Seated Hamstring Curls
DB Box Step ups @ 20" (probably need 16 or 18 for these)
Back extensions
20 min z2-3 on rower, 10 min z1 cool down on bike
Monday 6.17.2024
My birthday. Last one of my 30’s…
Press: 205 x 5 x 4
Pendlay Row 275 x 8 x 3
Dips: BW x 12 x 4
Lat Pull Downs
Bent over DB Flyes
BFR Triceps
10 min z3 ski erg
20 min z2 air bike
Tuesday 6.18.2024
Golf in the AM, then trained after.
Squat- 455 x 5 x 4
DL + Bands (stiff bar) 505 x 6 x 3
Hip Thrusts 315 x 10 x 3
Bulgarian Split Squats 185 x 12 (each side, on belt squat) x 3
BFR Hamstring Curls
20 min z2 stairs
Thursday 6.20.24
Bench press, paused- 325 x 5 x 3 (will go up next week)
Chin ups: BW x 12 x 3 (add weight next week)
Low Incline Bench: 275 x 10-9-7 (stay there, add reps. Not sure if I did these paused last week or not, but they felt harder this week with the pause)
1-arm DB row’s - 125 x 12 x 3 each side (go up next week)
Flyes
20 min z2 row
Friday 6.21.24
Deadlift, stiff bar- 235kg x 5 x 3 (still re-learning how to pull on a stiff bar. Feels…not good)
Pendulum Squat 355 x 6,5,5 (stay the same and add reps next week. should probably wear my knee sleeves for this)
1-leg hamstring curls superset w/ GH situps
Calf raises
30 min z2-3 on rower
Monday 6.24.24
Press- 95kg x 4-4-3 (RPE 6,6,7. Just didn’t have it today for pressing. Need more reps next time. R elbow and L wrist also ouchy).
Pendlay Row 280 x 8x 3 (add weight next time)
Dips- BW x 15 x 3, will add weight finally next time as I work back into these
1-arm DB upright rows
BFR Triceps
Rear delt flyes
45 min z1-2 on c2 bike
Tuesday 6.25.2024
Played golf with my dad before this session, so not really feeling “fresh”. Still gotta train though…
Squat- 465 x 5 x 4
DL + Bands: 517 x 6 x 2
BFR Belt Squat -315
BFR 1-leg hamstring curls
Back extensions
No conditioning bc steps…
Thursday 6.27.24
Bench: 330 x 5 x 4
Low incline bench, wide grip, paused, 225 x 10 x 3 (short rest)
Chin ups x 12 x 4 (elbow tolerating this fine)
1-arm DB row @ 130’s
30 min z2 bike
Friday 6.28.24
Deadlifts, stiff bar- 545 x 5 x 3 (I think my best set of 5 is ~ 620-635 for 1 set of 5 and probably 585 or so for multiple sets on the stiff bar, so I still have some room to go)
Belt Squats- 405 x 12,10,10
Hip thrust- 405 x 10,10,8 or 9
Leg extensions- 4pps
calf raises, seated
40 min z2 on bike
Monday 7.1.2024
Press- 95kg x 5 x 3 (a bit hard. will likely stay here one more week)
Pendlay Rows- 315 x 8 x 3 (go up next week)
Dips + 25lbs x 12 x 3 (go up next week)
Seated Row
Rear delt flyes
BFR Triceps
z2 40 min on bike
Tuesday 7.2.2024
Squat- 475 x 5 x 3 (reduced a set bc very, very fatigued from not sleeping)
DL + Bands- 525 x 5 x 2
Belt squat 405 x 12-12-10
BFR Hamstrings
Back extensions
40 min z2 bike
Did you record a video of the deadlift PR?
Yes, but the file is corrupt on my SD card. I’m not sure if it’s salvageable. I have a guy working on it, but I’ve been waiting for about 2 weeks now on it…guess I’ll have to pull it again!
Thursday 7.4.2024
'Merica
Bench Press, paused- 335 x 5 x 3
Close Grip Incline -245 x 10 x 3
Chin ups, BW-15-14-12
Chest supported row
total session was like 45 min bc gym was closing early
Friday 7.5.2024
Deadlifts -555 x 5 x 3
Hip Thrusts- 425 x 12-12-10
2ct paused belt squats- 365 x 8 x 3
Leg curls, BFR
40 min z2-z3 tempo ride
Back at it after quite a bit of travel and disruption.
BW: 207
Monday November 4th, 2024
Bench Press- 319 x 4 @ 6, 330 x 4 @ 7, 352 x 4 @ 8.5
Chin ups- BW x 12 @ ~6, +25lbs x 10 x 2 (RPE 7-8)
Incline (30*) DB Bench- 125’s x 10-8-8
1-arm DB Row- 125 x 12 x 3 (need to go heavier)
Triceps kickback (cable), preacher curl
30 min z1-2 on bike
Tuesday November 5th, 2024
Squat- 405 x 4, 455 x 4, 495 x 4 @ 7.5
1" deficit SLDL- 495 x 6 @ 8
DB Bulgarian Split Squats 100’s x 12-10-9 (probably move back to doing these on the belt squat)
1-leg hamstring curl
GHD situps
3 min @ level 8 stairs, 1 min @ level 2 x 5 rounds
Thursday November 7th, 2024
Incline Paused Bench 275 x 4, 295 x 4, 320 x 4 @ 8.5
Chest supported Hammer Strength Row- 405 x 10 x 3
Dips BW x 12, +25lbs x 12, + 45lbs x 12 @ 7-8
Lat Pull down
Preacher Curl
Triceps press downs
z2 x 30 min on stairs
Friday November 8th, 2024
Deadlifts- 4 x 618 @ 7.5-8 (dude next to me was dropping every rep, so I used annoyance to power me through)
Hack Squat- up to 405 x 6 @ RPE 7’ish (R knee pain until I got to 4 plates, then nothing)
Hip thrust, 550 x 8, 585 x 8, 635 x 8 @ 7.5-8
Leg extensions, up to 205 x 12
Razor curls on GHR at b/w
No conditioning because I had a lot of work to do on the dirtbikes so I could ride today, Saturday. Good session on the track today despite having a recent 6 week break. Should be able to ride every week from now through the end of the year though. Looking forward to regaining some speed.
Monday November 11, 2024
Bench, paused- 405 x 1 @ 7.5-8, 295 x 4 x 3
Dumbbell high incline- 120’s x 12 @ 10, 115 x 10@ 9.5, 100 x 12 x 2
Chin ups- BW x 15, +25lbs x 10 x 2
1-arm DB row- 120 x 12 x 4
Triceps rope press downs
Preacher curl
35 min z2 on bike
Tuesday November 12, 2024
Squat - 1st session in new shoes (romaleos IV’s) since…2018 or so? Feels weird. 500 x 4 @ 8, 405 x 5 x 3. The shoes are much lighter feeling than the legacy lifter 2’s from Reebok, but I do like the 2-strap system more than the single strap on the Reeboks, which I ripped my 2nd or 3rd day using those shoes.
SLDL from 1" deficit- 500x 6, 410 x 6 x 3
Bulgarian Split Squat (on belt squat)- 280 x 8, 225 x 12 x 2
Leg raises
Did 20 minutes on the rower of a supposed 40-minute piece and then the monitor shut off. I’ll do another 20 minutes later on the bike at home.
The back-off work seems quite light relartive to the top-sets, I’d guess pretty low on the RPE scale. Any particular reason for this?