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05-22-2020, 08:57 PM
#671
Finishing up a low energy week. Too much physical work going on at my job and at home. Moved a bunch of heavy boulders for a rock wall last night and my back was a little sore as a result. I took off 1 set of all lifts today.
Warm up - 500M row in 1:54
SSB Squat
138kg/303lbs - 8,8,
SSB Calf raises
75kg/165lbs-15,15,
Pause Bench
125kg/275lbs-7,7,7,
Hex bar deadlift
178kg/392lbs-8,8,
Inverted row with bench grip
BW-13,15,
shoulder rehab stuff...
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05-26-2020, 10:34 PM
#672
Warm up = 500M row in 1:58
This week is a deload/transition week. Trying to shed some fatigue...
Squat
175kg/385lbs - 2,2,2,
Calf raise
75kg-16,16,
Bench
135kg/297lb-2,2,2,2,2,
GHR
BW-12,12,
Chins
BW-3,3,4,4,
EZ bar curls
90lbs-12,12,
Ab Wheel-12,12
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05-28-2020, 08:20 PM
#673
Warm up - 500M row in 2:03
Deadlift
213kg/468lb-3,
193kg/425lb-3,3,3,
Comp bench
125kg/275lbs-4,4,4,4,
DB Curls,
30lb-15,
35lb-13,
40lb-10
McGill Crunches
10,10,10,10,
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05-30-2020, 07:48 PM
#674
Warm up - 500M row in 1:50
SSB Squat - no hands
140kg/308lb - 6,6,6,
Calf raise
78kg-17,15,
Larson Bench
100kg/220lb-6,6,
OH Press
80kg/176lb-6,5, - These killed my left shoulder. Should have stopped after the first set.
Hex bar deadlift
180kg/396lb-6,6,6,
DB row
80lb-13,13,
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06-02-2020, 06:09 PM
#675
Warm up - 500M row in 2:01
Squat
175kg/385lb-3,3,3,
Calf raise
80kg-12,12, - bumped these up 5kg
Bench
135kg/297lb-3,3,3,3,3,
Chins - didn't do these since these aggravate my shoulder right now
GHR
BW-9,15,
EZ bar curls
100lbs-10,10,
Ab wheel - 10,10,
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06-04-2020, 02:37 PM
#676
Warm up - 500M row in 1:54
Deadlift - felt good today and the weights went easy.
215kg/474lb-3
195kg/429lb-3,3,3,
Bench
125kg/275lb-5,5,5,5,
Inverted row - Went easy on these since these aggravate my L shoulder
BW-6,6,
DB curls
35lb-10,10, - same as rows went easy
McGill crunch
24,24,
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06-06-2020, 08:49 PM
#677
Warm up - 500M row in 1:52
SSB Squat - Hands free
140kg/308lb-7,7,7,
SSB calf raises
80kg-15,15,
Larsen Bench press
100kg/220lb-7,7,7,
OH Press - dropped 30kg and 3 reps trying to keep my L shoulder healthy
50kg/110lb-5,5,
Hex bar deadlift
180kg/396lb-7,7,7,
DB row
85-15 - stopped at one set. tired...
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06-09-2020, 07:09 PM
#678
Warm up - 500M row in 1:58
Squat
175kg/385lb-4,4,4,
Barbell Calf raise on 3 inch block
80kg-12,12,
Comp Bench
135kg/297lb-4,4,4,4,4,
Standing DB row - New exercise - actually didn't feel too bad!
10-10,
20-10
45-12,12,12,
Super-setted these last 3 exercises
GHR
BW-12,12,12
EZ Bar Curl
100lb-10,11,
Ab wheel from knees - 12,12,
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06-11-2020, 07:20 PM
#679
Warm up - 500M row in 1:56
Deadlift - I did some short sprints with my youngest boy last night. I could beat him the first 10 meters or so then he ran away on me. My hammies were nice and sore today, perfect for deadlifting
218kg/480lbs-3, first rep was the hardest
198kg/436lbs-3,3,3, these went well
Larson bench press - Still pretty light with these. My shoulder is finally starting to get better I think
105kg/231lb-7,7,
OH Press - Again very light with these. Did each set with 1 breath.
50kg/110lb-6,6,
Inverted row
BW-6,6,
DB curl
35lb-12,12,12,
McGill Crunch
15,15,15,15,
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06-13-2020, 08:31 PM
#680
SSB Squat - Hands free
140kg/308lb-8,8,8,
Calf raise - added 5 kg - did slow raises, ankle/foot fasciitis pain has disappeared!
85kg-12,12,
Slingshot bench - Working these into the program now. Trying to keep RPE under 8
150kg/330-3
145kg/319-3,3,3,
140kg/308lb-5,5,
Hex bar DL
180kg/396lb-8,8,8,
DB row
85-14, Did one set as my grip was fried after deadlifts.
Some shoulder rehab too... I don't know if these ROM exercises make it better or worse.
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