I sold everything but my favorite bar from My home gym, it is a shame but Texas is too hot to train in a damn garage.
Glad you made it to Denver it’s got a lot going on.
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Monday 13 Jan 2020
Press
45x15,95x5,115x3,135x2
145x5x5, 145x3
Deadlift no belt kg
70x5,120x4,160x3,192.5x1
175x5,175x5,175x4
Lateral shoulder work with dumbells
Tuesday 21 January 2020
Ng Bench kg
20x10,60x5,70x5,92.5x5x5
Squat
20x5,70x5,130x5, 155x5x4, 155x3
Chins 7,7,7,7,7,6,6,3
Dips 1 min break
20,7,5
Thursday 23 Jan 2020
Press 45x10,95x10,135x3,165x1,185x1
145x5x5, 145x4
Deadlift
145x5,225x3,315x1,405x5,455x5,405x5
Lateral shoulder raises
Tuesday 28 January 2020
Squat
45x8,135x5,225x5,315x1
340x5x4, 340x4
Chins 5x5
Seated dumbell curls
25x10,20x8,15x8
Thursday Jan 30 2020
Ngbp
45x10,135x5,185x1,205x1,225x1
245x1,1,1,1,1 (5 @30seconds)
235x1,1,1,1,1 (5
235x1,1,1,1,1 (5)
Dumbell rows
80x10,90x10,100x10
Incline dumbell press
85x6,80x8
Monday 3 Feb 2020
Deadlift
135x5,225x3,315x1,405x1
495x1,1,1,1,1,(5)
495x1,1,1(3)
495x1,1 (2)
Flat bench bar rows
5x10
Dumbell curls 3 sets
Wednesday 5 Feb 2020
Press 45x10,95x5,115x3,135x1,155x1
180x1,1,1,1,(4)
175x1,1,1,1,1 (5)
175x1,1,1(3)
learning that unracking and pressing singles is harder than stretch reflexing sets of 5. More overall work.
Chain dip 1 min rest 8,8,12
Pull aparts and face pulls worked in throughout,
Friday 7 Feb 2020
Squat
45x5,135x5,225x3,315x1,365x1
425x1,1,1,1,1 (5)
425x1,1,1,1,1(5)
425x1,1,1,1, (4)
405x1
These were done with 1 minute from rack to unrack. This is a lot more walkouts and setup reps, again harder than straight sets but more quality. Back to straight volume sets and alternate each series between traditional straight volume work and these motherfucker singles at a higher load but a high amount of overall volume. Getting a lot of quality reps with a decent load, I look forward to seeing how this translates down the road with set up and form. I dropped the last rep to 405 as I felt the RPE was too high on the 4th rep of the last set. This felt very busy. No time to fuck around.
Chins 6,6,6,5,5
3 effective sets of dunmbellmcurls.
Sunday 9 February 2020
Ngbp
45x10,135x5,185x2
205x5x5
205 3x3@20sec.
All reps were crisp some downright explosive. No where near failure and shoulder is holding up nicely.
I have learned I can force the muscle to get stronger but it’s best to wait for the connective tissues to catch up or backwards I go.
Dumbell bell incline bench fat grip dumbells
85x7
75x8,60x12
Bbl curls with the bar playing with method
10,11,8
Regular,curls with the shoulders back and doing them correctly seems therapuitic to the shoulders as well.
Wednesday 11 February 2020
Press
45x10,95x5,115x3,135x1,155x1
180x1–2minute-150x6-3minute-(x4sets)
180x1. “. 150x3 auto stop due failure
Deadlift
135x5,225x3,315x1,405x1
495x1 2min. 405x6 4min (3 sets) extended the rest for lower body between sets because it takes longer to reload and catch the breath.
Stopped there to err on the safe side of enough volume but not too much.
Curls Dumbell incline 20s 10,10,6. Really focusing on developing the proximal connections by pulling the shoulders back like a bench press and aiming for the ceiling. A little size would be ok too
This is a powerful tool. Crisp singles and effective volume.
Did two primaries today due to schedule
The round of singles the previous ten days or so may have given a strength response as everything moved damn well. Responsiveness is up.
Friday 14 feb 2020
At the new Braunfels house and gym
Ngbp
45x10,135x5,185x3,205x1,225x1
245x1 2min 205x6 3min
245x1 210x6
245x1. 215x6
Squat. 45x5,135x5,225x3,315x1,365x1
430x1 2 min. 340x6
430x1. 350x6
430x1. 340x6
Chins 5,5,5,5,
A good day
Monday 17 feb 2020
Press
182.5x1 2 min 147.5x6
182.5x1, 152.5x6
182.5x1, 157.5x6
182.5x1,157.5x6
Hindu sqUat bw x20x5
Lever rows
135x10x3
Some dumbel curls, there is an art to this that makes a few set of these feel aweful.
Friday 21 feb 2020
NGBP
245x1 2 min 207.5x6 3 min
245x1,212.5x6
245x1,217.5x6
245x1,222.5x6
Deadlift with shoes and belt
495x1 2 min 405x6
495x1,415x6
495x1,425x6
Incline dumbell curls 20 x10,10,6
Tuesday 25 February 2020
Light dynamic stretching And calisthenics
standing Dumbell oh presses 60s x5x5
Wednesday 26 February 2020
Squat
45x10,125x5,215x5,305x5,355x5x3 - Workplace gym with flesh 35# bar and low diameter plates
45degree grip chin-ups bwx5x7 sets
Doing some lighter work so far this week due to busy work schedule and a couple bad nights sleep impacting recovery and not being able to get to good equipment.
Sunday 1 March 2020
NGBP
45x10,135x5,185x3,205x1,225x1
245x1 2 min 210x6 3min
245x1. 215x6
245x1. 220x6
These type of sets are so powerful I have to learn to spread them out some.
3”deficit SLDL no belt
135x5,225x5,315x5,365x5,365x5. Decided the last week was tough enough and should leave some reserve for recovery so I left that loud rap music playing gym. Can we at least have silent Sunday?
Tuesday March 3 2020
Clean and press
45x10,135x5
147.5x5x6
Dips, 20,10,7 1 min rest. Nuff