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  1. #691
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    Oct 2011
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    Paradise Valley, BC
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    • wichita falls texas december seminar 2020
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    Warm up rowing

    Deadlift - I think I know why my deadlift is suffering. I've been doing a short trail run every night with my youngest son on a trail similar to a motocross track. Lots of ups and downs. My hamstrings have been sore from that and I think that's preventing them from giving 100%. I may back my dead's off for a while to work through the soreness. I do enjoy the running although I seem to run out of breath pretty quick. We occasionally do a few short sprints at 80% as well.
    227kg/500lb-1,2,
    205kg/451lb-2,
    170kg/374-2,

    Close grip Bench with chains - Trying to take some strain off my shoulder at the bottom range of motion where it bothers me the most with the chains. Took it easy and will see what my shoulder says over the next day or so.
    100kg/220lb + 50lbs chains - 5,5,5,

    DB row
    85-10,10,

    DB curls
    45-8,10,
    30-15

    McGill crunches - 6 sets of 10. Stopped before my abs locked up again.

  2. #692
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    Warm up row - 500M in 1:55

    Squat
    183kg/402lb-3,3,3,

    Calf raise
    80kg-10,10,

    DB Bench press - did some light ROM stuff

    Band tricep press down
    Rogue green band-20,15,15

    Upright DB row
    50lb-10,10,10,

    GHR - Rogue blue band - 10,10,

    EZ bar curl
    100lb-10,12,

    Ab wheel - 10,10,

  3. #693
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    Warm up row - 500M in 1:57

    DL
    227.5kg/501lb-2
    205kg/451lb-3 - just did 1 set of back offs

    DB incline Bench Press - Trying some light work to work out the kinks in my left shoulder.

    Band work - green Rogue band
    Tricep push down - 20, 20,
    Press - 20,20,
    Row - 12,12,

    DB Row
    95lb-6,6,

    DB Curl
    35-12,12,12,

    McGill Crunch - 12,12,12,12,

  4. #694
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    Oct 2011
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    Warm up 500M row in 1:59

    Got little sleep last night and it showed in my workout today. Didn't push anything too hard

    Squat
    183kg/403lb-3,3,3,

    calf raise
    80kg-10,10,

    DB bench
    50-10,10,10, shoulder strengthening stuff

    Band press down
    Green rogue - 20,20 , more shoulder stuff

    Upright DB rows
    50-10,10,

    GHR
    Blue band - 10,10,

    EZ Curl
    100-10,12,

    Ab wheel - 10,10,

  5. #695
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    arm up - 500M row in 1:48

    Didn't sleep well again. No A/C and a heatwave for my mountain abode. Started a new role in my company too with more responsibility.

    Squat -
    185kg/407lb-2,2,2,

    DB bench
    75- reps - nothing too hard just going through full range of motion. Shoulder is feeling just ok, but now I'm getting Left elbow aids. Maybe I need a month off.

    Curls, GHR, DB rows, ab wheel, calf raise, yada yada yada....

  6. #696
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    Didn't log my previous deadlift workout but it was a deload anyways. I've also been busy trail running and mountain biking in my Whistler/Squamish back yard. Hitting the bike trails again tomorrow with my youngest son and my nephew. Tough to keep up with those kids!

    Warm up - 500M row in 2:01

    Squat
    185kg/407lb-3,3,3, rpe 8ish to start although the last set was closer to 9

    Calf raise
    80kg-12,12,

    Rogue swiss bar bench
    105kg/231lb-5,5,5, - Going very easy on my shoulder. and keeping the weight reasonably light. The swiss bar seems to be helping as I'm not getting pain afterwards.

    Up right DB rows
    50's-12,12,

    EZ bar curls
    100lb-11,12,

    Did some cheat chin ups too but my shoulder reminded me not to do these

  7. #697
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    Oct 2011
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    Warm up - 500M row in 2:04

    Mountain biked some blue trails here in Squamish Tuesday. Leave of absence, Lumberjack, roller coaster. One of my co-riders who has ridden around North America remarked that Squamish blue trails are black trails anywhere else. Had to walk down a couple of spots as I didn't want to kill myself. Still the uphill was a great cardio workout, and the downhill was a blast!

    Deadlift
    190kg/418lb-3 - Hamstrings still a bit sore so limited my workout to one set. RPE was still low and the weights moved fine. Not sure why my hamstrings are sore, but I dropped the GHR on Monday too to see if that makes a difference.

    Swiss Bar bench
    110kg/242lb - 6,6,6, My left shoulder appears to be tolerating these. Will keep adding 5kg/workout and see what happens.

    Kettle bell row
    56kg/123lb-6,6, - More range of motion with this vs a dumbell with 25lb plates.

    DB curls
    35lb-12
    40lb-12
    45lb-12
    50lb-6 - got a twinge in my L shoulder on the 6th rep so stopped. Last thing I want to do is re-injure that shoulder as it seems to be healing now.

    Mc Gill Crunches
    12,12,12,12,

  8. #698
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    Monday
    Warm up - 500M row in 2:04

    Squat - Squatting once/week isn't helping my squats any. Trying to maintain strength but will need to drop weight on my summer schedule as these are really killing me. I'm not planning on competing at all so no reason to push too hard.
    185kg/407lb-3,2,
    170kg/374lb-4

    Calf raise
    80kg-12,12,

    Swiss bar bench - A bright spot here. My shoulder seems to like these a lot. No pain afterwards. I bumped up 5kg from last Thursday
    115kg/253lb - 6,6,6,

    DB Upright rowing
    55lb-12,12,

    EZ bar Curls - added 5 lb from last week
    105lb-12,12,

    Ab wheel - 15,15

  9. #699
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    Warm up - 500M row in 1:53

    Deadlift
    175kg/385-3,3, - Hamstrings still sore for some reason despite deloading. Did these beltless as the weight is relatively light.

    Swiss bar bench
    120kg/265lb - 5,6,7, - These felt good with no shoulder issues at all

    Kettle bell row
    56kg/123lb-7,7,

    DB Curl (lbs)
    40-12
    45-12
    50-8

    McGill crunches - 15,15, was going to do more but felt one of my abs ready to cramp up

    I think starting next week I'm going all alternative on the big three lifts. I'm getting really stale on the standard lifts and have some chronic soreness issues to work out. So for squats I'll go SSB, stick with the swiss bar for bench, and go with the hex bar with deadlifts. It'll be a nice change of pace if nothing else.

  10. #700
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    Oct 2011
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    starting strength coach development program
    Got some good cardio mountain biking today. Did the climb from the parking lot to the top of Half Nelson and then let er rip down one of Squamish's funnest trails. This isn't me as these guys are pretty fast but this is the trail...

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