1/3/19
Squats-225 x 5, 245 x 5, 275 x 5, 295 x 1. Back still tight but improving
Bench: 315 x 1, 235 x 8 x 2
1/5/19
Deads: up to 295 x 5. Back tight but pain is less than before.
Dumbell Press 35’s x 10 x 3
1/7/19
30 mins treadmill liss, 3 mile dog walk.
1/10/19
Squat belted: 265 x 6 x 2, 275 x 6 x 2
Press: 135 x 6, 140 x 6, 150 x 6 x 2
Bench Myo reps: 175 x 12, 4, 4, 3 (decrease was supposed to be 14-16 @ 8 for 1st set).
1st workout of 7 week 4 day hypertrophy template. Went a little light on squats (-20lbs from ERM) as back is not 100%.
Need to up my work capacity, myo-reps were way harder than they should be. Even sets of 6 had me out of breath. I hate conditioning and it shows.
1/12/19
Deadlift 295 x 6 x 2, 305 x 6 x 2 @ 8ish. Grip felt like it was close to failure on last set.
Bench: 240 x 6, 250 x 6 x 2, 255 x 6 @ 9 (overshot)
Leg Press Myoreps: 41 reps at 270. Too light.
1/13/19
High Bar Squat: 185 x 8 x 4 @ easy. Have not high bar squatted in 10+ years, getting used to the movement, felt weird as expected.
Press: 115 x 8, 125 x 8, 135 x 8 x 2 @ 9 (overshot)
Lever Row: 1 plate+bar (90lbs?) x 31
Back feelin’ decent. Tight in the morning but loosening up through the day.
1/15/19
BW 243
2" Deficit Deads: 225 x 8, 235 x 8 x 3 @6. 1st time doing these and 1st time doing 8’s on deads. Conditioning remains terrible.
Close Grip Bench: 185 x 8, 190 x 8, 195 x 8 x 2 @ 8
Skipped Myorep rows as back was tight.
WEEK 2 4 day hypertrophy
1/18/19
Squat-265 x 6, 275 x 6 x 2, 285 x 6 x 2 @8
Press-135 x 6, 145 x 6, 155 x 6 x 3 @8
Dumbell Myorep Bench: 35’s x 40. Too light
1/19/19
Deadlift 295 x 6, 300 x 6 x 2, 305 x 6, 315 x 6 @ 8
Bench-245 x 6, 250 x 6, 255 x 6 x 3 @ 8.5
Leg Press Myoreps: 40 reps @ 315
1/21/19
High Bar Squat 195 x 8, 205 x 8, 215 x 8 x 3 @ 7ish? Increase next week, getting more accustomed to these.
Press: 125 x 8, 135 x 8 x2, 140 x 8 x 2 @ 9. Took shorter rests than normal, last set was hard.
Machine Press Myoreps: 90 x 35. Lever row station was taken as were all benches/chairs. Grabbed a hammer strength machine as I was in a hurry.
Overall feeling pretty good, my back seems to like lowbar squatting only once a week and has been steadily improving.
Want to build some good momentum heading into this weekend. I’m fishing the worlds largest ice fishing tournament in brainerd MN with a bunch of friends this Sat and will be gone Fri-Sunday. 1st prize is a new truck and there are $150,000 in total prizes, about 10,000 people enter. This will be the 10th year I’ve fished this event, have caught 3 fish and never won shit.
Supposed to be a high of 3 degrees on Sat, low of -10, wife is coming with and is not happy with the forecast.
1/22/19
2" deficit deads: 235 x 8, 245 x 8, 255 x 8 x 2
Close Grip Bench: 190 x 8, 195 x 8, 205 x 8, 205 x 7 @ 9. Rushed these a bit and didn’t attempt last rep, no spotter
Lever Row: 90 x 33 (I think?)
1/24/19 GPP
30 mins treadmill
Curls 35’s x 12 x 3,
Pressdowns: 12 x 3 (5 plates on machine? can’t remember)
Chins
Major life stress in play.
1/26-GPP walked a couple miles in the snow during the ice fishing tournament. Did not win a new truck
1/28-GPP 2 hours of snow shoveling, snow blowing, and ice chipping
1/29
Squat 265 x 6, 275 x 6 x 4 @ 8
Press w/ Belt; 135 x 6, 140 x 6, 145 x 6 x 3 @ 8
Dumbell Myoreps: 40’s x 33
Felt weak today, E1RM down across the board and felt like I couldn’t get into the groove on squats. Plan was to start at 275 and work up to 295 but that wasn’t happening today. Legs and back were a bit fatigued from snow walking/shoveling.
-28 at the house this morn with -50 wind chills, wife’s brakes froze. Coldest day I can remember. They might hit -70 with wind chill in Northern MN tonight.
1/30/19
BW 241
Deadlift: 300 x 6 x 3, 315 x 6 x 2 @ 8
Bench: 250 x 6 x 2, 260 x 6 @9, 245 x 6 x 2. Overshot a bit.
Leg Press Myo-reps (plate weight only): 405 x 30 reps.
Bodyweight down a bit. Ok session but took too long. Had to wait around a lot, gym crowded. Cold AF.
2/2/19
BW 243
High Bar Squat: 205 x 8, 215 x 8, 225 x 8 x 3
Incline Bench: 135 x 8, 155 x 8, 175 x 8 x 3
Dumbell Press: 20’s x 36
2/3/19
2" deficit deads 245 x 8, 255 x 8, 265 x 8 x 3
Close Grip Bench: 185 x 8, 190 x 8, 195 x 8 x 3 (increase 5lbs).
Rows 135 x 36
Deadlifts for 8’s really gas me. GPP compliance has not been good and it shows. Felt a little back twinge on myorep rows but nothing too bad. Liking this 4-day hypertrophy program, might run it again at the end.
2/6/19 Week 4 4 Day Hypertrophy
Squat: 275 x 6, 280 x 6, 285 x 6 x 2, 290 x 6 @8.5, 280 x 6 x 2
Press: 140 x 6, 145 x 6 x 2, 155 x 6 x 2 @9, 140 x 6
Dumbell Myrorep Bench: 50’s x 33.
Long squat session, 7 sets most since my “german volume training” experiment in high school which was 10x10 and left me crippled with doms for 2 days. Think I got that idea from Poliquin Principles? Something tells me that wasn’t optimal programming. Got too far forward on last rep of 290 set which made it harder than it should have been.
Legs fatigued today.
2/7/19
Deadlift: 300 x 6, 315 x 6 x 3, 325 x 6 x 2 @9, 295 x 6. Used straps for 2nd set of 325, hands hurting.
Bench: 245 x 6, 250 x 6 x 2, 255 x 6 x 3 @10. Barely got last rep.
Leg Press Myo-Reps: 315 x 33
2/9/29
High bar squat 215 x 8, 225 x 8, 235 x 8 x 3
Press no belt 115 x 8, 125 x 8, 135 x 8 x 3 @8
Lever Row: 45 x 36
Morning session before ice fishing on a local lake. Fishing was slow, bunch of dinky perch + 1 northern. Lot of snow shoveling today. Heading up to lake of the woods Thursday this week so gonna try and condense some workouts to get them in.
2/11/19
Squat: 345 x 1 @8, 305 x 6 @9, 295 x 6 x 2 @8
Press w/belt: 185 x 1 @8, 160 x 6 @ 9, 155 x 6 x 2
Dumbell Incline: 70’s x 8 x 3.
2/12/19
GPP: 30 mins treadmill
Curls & Pushdowns 3 x 12.
Shoveling: 1 hour
Snowblowing: 1 hour
Gonna be the snowiest Feb in MN history. Wish our driveway was shorter.
2/14/19
Deadlifts 375 x 1 @9. 325 x 6
Bench: 300 x 1 @8.5, 255 x 6
Got forward on the deadlift a bit. Quick morning session before hitting the road for a 6 hour drive up to the canadian border to catch some walleyes.
2/19
Squat: 345 x 1 @ 8, 305 x 6, 295 x 6 x 2
Press: 185 x 1, 160 x 6, 155 x 6 x 3
Incline Dumbell: 75’s x 8 x 3
2/20
Deadlift: 365 x 1 @8, 325 x 6, 315 x 6 x 2
Bench: 300 x 1 @8, 265 x 6, 255 x 6 x 3
Leg Press 2ct Pause: 315 x 11, 365 x 11, 405 x 11 @ 7 (increase)
Got back from fishing late Monday, good trip, 50 keepers or so for 6 guys. Drank too much and ate a bunch of walleyes.
2/22
High Bar: 225 x 8, 245 x 8 x 3
Paused Deadlift 2": 245 x 8 x 2, 265 x 8
Curls: 50 x 11 x 3
Off to Grand Cayman tomorrow.