3/5
Squat 275 x 6, 285 x 6, 295 x 6
Press 135 x 6, 145 x 6, 155 x 6
Dumbell Bench Myo Reps: 65’s x 26 repos
Back from Honeymoon, tanned and detrained. Had a blast, snokeling was awesome.
3/7
Deadlift: 375 x 1 @ 8, 315 x 6 x 3
Bench: 300 x 1 @ 8, 255 x 6 x 2, 245 x 6
2 ct pause leg press myoreps: 32 reps with 405 (I think?)
Ok Session.
3/10
High Bar Squat 225 x 8 x 3
Press no belt: 135 x 8 x 3
DB Flat Bench: 70’s x 11 x 3
3/14
Deadlift: 355 x 1, 300 x 6 x 2
Bench: 295 x 1, 255 x 6 x 2
Travelling for work the past few days and didn’t train. Gone again tomorrow through Sunday to see some friends in SW Minnesota. Hope they’re not underwater, these floods are crazy.
3/18
Squat: 265 x 5, 275 x 5, 285 x 5 @7
Press: 135 x 5, 145 x 5 x 2 @8. Right elbow sore.
Rows: 135 x 10 x 3
Starting 12 WK strength. Main goal is compliance, no missed workouts ,my consistency has been horseshit over the past few months. Also gonna focus on getting enough protein with myfitnesspal. I don’t usually track meals but I suspect I haven’t been getting enough protein.
3/19
Deadlift: 315 x 5, 325 x 5, 335 (hook) x 5 @8.5
Bench: 245 x 5, 255 x 5, 265 x 5
3-0-3 Tempo Squat 135 x 10, 145 x 10, 155 x 10 @ 8. Increase.
3/21
GPP 45 min dog hike
Curls: 40’s x 12 x 3
Pressdowns: 5th pin x 12 x 3
Pulldowns: 6th pin x 10 x 3
3/22
High Bar 245 x 4, 255 x 4, 265 x 4
3 ct Pause Bench: 225 x 4, 235 x 4, 245 x 4
DB Press: 70 x 10, 90 x 10, 110 x 10
3/23
Block Pull 315 x 4, 325 x 4, 335 x 4 @8
CG Bench: 225 x 4, 235 x 4, 245 x 4
Leg Press: 315 x 10, 405 x 10, 495 x 10
Subbed in High bar for beltless squats as back was feeling a little balky. I suck at block pulls, used same weight for 4 x 3 as I did for 5 x 3 deadlifts…need more practice.
3/25
Squat: 340 x 1 @8, 275 x 5 x 5
Press: 175 x 1 @ 8, 145 x 5 x 5
Rows: 135 x 10, 145 x 10, 155 x 10
Misgrooved the squat single a bit and got forward, common error for me on singles. Ok session overall.
3/27
Deadlift: 375 x 1 @8, 315 x 5 x 5 (strapped last set)
Bench: 300 x 1 @ 8, 240 x 5 x 5
Leg Press: 405 x 10, 495 x 10, 585 x 10 x 2
Was supposed to tempo squat instead of leg press but all squat racks were full and I was in a rush.
3/28
High Bar Squat: 250 x 4, 260 x 4, 270 x 4, 255 x 4 x 2
Slingshot Bench: 275 x 4, 285 x 4, 295 x 4, 285 x 4 x 2
DB Press: 110 x 10 ((55’s), 120 x 10 x 2 @ 9, 100 x 10
Bought the red slingshot. 1st time using it, felt weird at first and got a lot of strange looks from the Anytime Fitness clientele. Starting to get used to it.
3/29
Block Pull: 335 x 4, 355 x 4 x 2, 335 x 4 x2
CG Bench:: 235 x 4, 245 x 4, 255 x 4, 235 x 4 x 2
Leg Press: 495 x 10, 585 x 10 x 2, 495 x 10
3/30
Liss 25 mins
Curls 3 x 10 40’s
Pull Down 3 x 10
4/1
Squat: 350 x 1 @8, 280 x 5 x 5
Press Belted: 185 x 1 @8, 145 x 5 x 5
Rows: 155 x 10, 165 x 10, 165 x 10
Squat single felt better than last week but still not as clean as I’d like. 145 x 5 presses were easy.
4/3
Deadlift: 385 x 1 @ 8, 315 x 5 x 5. Single moved OK, a little slower than I’d like.
Bench: 245 x 5, 315 x 1 @ 8, 245 x 4 x 5, 225 x 5
Ran out of time for tempo squats.
Bench felt really good today. Plan was for 305 for 1@8 but it moved quicker than 275 warmup. Might have been able to triple 315. Will continue to do 1 x 5 before my bench single, I always felt strongest on my 2nd bench set during SS LP.
4/5
High Bar Squat 255 x 4, 265 x 4, 275 x 4 @8, 260 x 4 x 2
Slingshot Bench: 295 x 4, 315 x 4 @9, 295 x 4 x 2
DB Press: 55’s x 10, 60’s x 10 x 3
4/6
Block Pull: 315 x 4 x 2, 335 x 4, 315 x 4 x 2
Close Grip Bench: 225 x 4, 235 x 4, 245 x 4 x 2
Leg Press 405 x 10, 495 x 10 x 3
Overshot on slingshot bench after a good bench session on 4/3. Had a tough time getting back set on block pulls, woke up with low back tightness that was slow to loosen up. Fatigue building, I’m def not used to this much volume.
4/8
BW 246
Squat: 355 x 1@8.5, 290 x 4 x 5
Press: 190 x 1@8, 160 x 4 x 5
Rows: 155 x 10, 165 x 10, 175 x 10 x 2
Got forward again on my squat single, bar path was all over the place. Press is going pretty well.
Gaining weight, averaging 3500 calories a day and about 210g of protein the past 2 weeks. Need more protein less calories. Too much beer, wine, & Chipolte.
4/10
Deadlift: 395 x 1, 335 x 4 x 5
Bench: 320 x 1@ 8.5, 265 x 4 x 5
Tempo Squat: 175 x 10 x 3
Felt sick after 3rd set of tempo squats, called it there. They suck.
Back felt better after this workout than it has in a long time. Happy to string some weeks together where it’s felt good.
4/11
High Bar Squat: 260 x 4, 270 x 4, 280 x 4, 260 x 4 x 2
Slingshot Bench: 295 x 4, 305 x 4, 315 x 4, 295 x 4 x 2
Some slight left shoulder discomfort. Ran out of time for DB Presses.
4/12
Block Pull 325 x 4, 335 x 4, 355 x 4 x 2
CG Bench: 235 x 4, 245 x 4, 255 x 4@8, 245 x 4 x 2
4/13:
Leg Press: 495 x 10, 585 x 10 x 2, 495 x 10 x 2
DB Press: 45’s x 10, 55’s x 10 x 2-still some left shoulder discomfort
Pulldowns: 3 x 10
Curls: 35’s x 3 x 10
Fatigued today.
4/16
BW 247
Squat 355 x 1@8, 295 x 4 x 5
Press: 195 x 1@9.5, 160 x 4 x 5. Left shoulder still feelin a bit off but not too bad.
Press single was tough, not sure if it was technique, strength or fatigue issue. Squat single felt better than LW.
4/17
Bench: 320 x 1@8, 265 x 4 x 6. Some left shoulder pain but less noticeable on rep work vs the single.
Deadlift: 385 x 1@8, 335 x 4 x 2, 315 x 4 x 4. Had a tough time getting braced w/ back set today. Planned single was 405 but 385 felt like an 8. Didn’t have video but felt like I let the bar get too far forward.
5-3-0 Tempo Squat: 135 x 10, 145 x 10, 155 x 10 x 2. Getting used to these.
4/19
5-3-0 Tempo Squat: 185 x 4, 225 x 4 x 4@?
3 Ct paused bench: 145 x 10, 155 x 10, 165 x 10 x 2
4/20
2 ct pause deadlift: 225 x 4 x 2, 245 x 4 x 2
DB Press 45’s x 10, 55’s x 10 x 3
SLDL: 185 x 10 x 3
Running around this weekend, easter with the fam etc…Workouts were short, want to get back on track this week.