Tom K's Log

[Tom K]

Squat: 360x3x5
SLDL: 315x5x3
Hanging leg raises: 3x15 (was supposed to be light posterior chain of some sort. Prob doesn't qualify.)

SLDL's always feel sloppy to me. First time in awhile doing them - felt better this time, setting my back better/correctly.

[Tom K]

Press: 180x2; 170x3x5; 135x18, x8
Chins: 30 total reps. 7-8 sets, I think.
Dips: +20x8x2, x7; BWx8
Curls: Bar+50x10x3

[Tom K]

Squat: 320x3x3
DL: 405x1; 425x1; 440xF
Deficit DL: 315x8, 7, 6 (Rx 3x8)
Hanging Leg Raises: 3x15

Squat felt good, first time in a little while - need some ligher-ish stuff to grease the groove.

Pretty sure I jerked the bar on the 440 DL which is why it went nowhere. Didn't record it but even through my tunnel vision I heard a clink from the bar/weights so that's why I suspect it. 425 went up very smoothly.

First time with deficit DL's. Stood on a couple of 45# plates. Sloppy, I was dropping my hips and pushing the bar out. Rx was three sets of eight - gassing. I cut sets two and three when my form went to real shit.

Leg raises - meh.


Life PR last week. Got my oldest kid moved off to college (USF) for the summer. Didn't use any carts to move boxes and mini fridge because I'm not a pussy (and they were all checked out already). Pro tip, bring your own cart to move in/out of a dorm. Perfect real life example in the utility of being 'strong.'

[Tom K]

Bench: 250x1, 265xF; 185x10, 10, 8
Press: 135x10, 8, 8
BB Rows: 175x8x5
LTE: Bar+50x10x4

Meh on 1RM bench.

[Tom K]

Squat: 395x1; 410x1; 290x8x3
RDL (light posterior chain): Skipped

Got this workout in, delayed all the way from Thursday. Skipped RDL because squats for 8's kicked my ass and to save myself a bit for tomorrow, getting back on schedule. Going to push the mower in a few minutes too for extra cardio, haha.

9:45 AM and the temp was already 88.

[Tom K]

Press: 185x1; 185x1; 195x1/2; 205x0 (blech); 145x10; 8; 8
Chins: 50 total reps. Lotta doubles the deeper I go.
Dips: BW+20x8x3
Curls: Bar+70x4; 60x6; 55x8; 50x10

Chins make this take too long. May switch this to density blocks or something.

[Tom K]

Light Squat: 255x5x3
DL: 375x5
DL: 320x5; 330x5x2

DL form needs tuning. Again. Dropping my hips, pushing bar forward.

[Tom K]

And it's motherfucking hot out.

[Tom K]

Bench: 225x5; 200x8x3
Press: 145x8x3
Wide Grip BB Row (rear delt rows?): 150x15; 10; 15

[Tom K]

Squat: 365x5; 317.5x6x3
SLDL: 225x8; 245x8; 265x8
Ab Wheel: 12, 6, 10

Ab wheel is a bitch - fuck that thing. Still feeling out SLDL, think I'm getting the hang of them. At least I'm feeling it more in the hams/glutes.