Lou's Log

[lou t]

6/17 Week #5 High Intensity #2

Bench
260 x F

Dead Stop off pins
185 x 1
195 x 1
205 x 1
215 x1,1,1,1,1,1,1
30 sec rest between sets

Weighted chins
bw +30lbs x 10, 10, 9, 6
3 minute rest between sets

Weighted Dips
bw + 85lbs x 5
bw + 90lbs. x 5
bw+ 92.5lbs. x 5 PR

Arm Super Set #1
ezycurl curls
ezycurl skull crushers
30 x 8 x 8
no rest between sets.

20 minutes cardio stair - moderate

Note:
Lack of sleep, allergies have been giving me fist with bad headaches. Felt very lethargic

[lou t]

6/19 BW 159

BLDL
315 x 1

Note:
I was scheduled to pull 350lbs x3 but just couldn't move the weight today.

Snatch Grip DL
225 x 6,6

ohp
135 x 6

Ohp 135 bw 159 - YouTube

PendlayRow
175 x 6,6,6,6
2 minutes rest between sets

Back Supersets
low cable rows 90 lbs
wide grip pull downs 90 lbs.
10 x 10
no rest between sets

Arm Superset #2
Reverse curls - ezycurl bar 60lbs
8 x 8
no rest between sets
Wrist curls 60lbs.

Note:
Shit workout. yesterday was a very long day. 4 hour drive to and from a 3 hour client meeting. I was exhausted this morning when the alarm went off @ 4am.

I had nothing...deadlift was a major disappointment. I wanted to pull 350 for 3.

[Mexmick]

Chin up Lou.

Some quality rest and hit it hard the next day.

[lou t]

Chin up Lou.

Some quality rest and hit it hard the next day.

I went and got a deep tissue massage right after the workout. Got some sleep last night. Did cardio today, rest tomorrow. Back at it on Monday.

Thanks for checking in and words of encouragement.

Lou

[lou t]

6/22 week #1 Session #1

squat
260 x 6,6,6
RPE @ 8.5, 9, 9.5
Prilepin scale = .85

ohp
105 x 2
115 x 2
125 x 5,5,5,5
RPE @ 8, 8.5, 9, 9.5

BLDL
305 x 4,4,4
Prilepin scale = .90

Pendlay Rows
175 x 6,6,6,6

Note:
Squat form felt ok. Right oblique continues to be a concern, really felt some pain when I racked the bar.

[lou t]

6/23 Week #1 Session #2

BW 159

bench
135 x 10
180 x 10
205 x 8
210 x 6 RPE @ 9
Modified Prilepin Intensity 1.19


Weighted Dips
87.5 x 3
92.5 x 3
100 x 4 PR
50 x 10, 8, 6 (60 seconds rest between)

Arm superset #1 ezycurl curls/ezycurl skull crushes
60 x 8,8,8,8,8,8,8,8
no rest between sets

10 minutes tabata cardio

[lou t]

6/25

bench
135 x 10
180 x 10
205 x 8
210 x 9 RPE @ 9

Weighted Chins
30 x 10, 10, 9
bw x 9,9

Arm super set
reverse curls/wrist curls
60x 8,8,8,8,8,8,8,8

10 minute tabata stationary bike

[lou t]

6/26

squat
240 x6,6,6,6
4 minute rest between sets

BLDL
325 x 3
265 x 3,3,3,3,3

Pendlay Row
180 x 6,6,6,6

Back Superset
Standing low cable upright rows/wide grip pull downs
90 x 10 x 10
no rest between sets

Note:
This dead lift session felt pretty good. 325 felt easy.

Squats felt like I was in the groove, stayed tight, balanced. 240 is only 70% but since I am back squatting I am really working on getting my form tight.

[lou t]

6/27
BW 160

Weighted Dips
BW+
100 x 5,5,5
50 x 10,9,8
40 x 8,6
35 x 8
30 x 8
25 x8
60 second rest between each set

arm superset #1
ezycurl curls/ezycurl skull crushers
60 x 8 x 8
no rest between sets

cardio 20 minutes moderate intensity steps

NOte:
Today was supposed to be my 3rd bench session this week with a top amrap set to 10 reps. I thought I would shift to heavy high volume weighted dips instead and arm superset.

Left gym feel huge pump in my chest and arms.

[old guy]

Very impressive weighted chins and dips.