Thursday, October 29, 2020
BW: 90.7/200.0
Close Grip Bench Press (Barbell)
81.7/180 x 4 x 10
Every 2:00
Strict Press (Barbell)
43.1/95 x 10 x 3
Every 2:00
Wednesday, October 28, 2020
BW: 90.6/199.7 - Adding a little water weight as I transition back to carbs.
Squat (Barbell)
138.3/305 x 4 x 8
Light but not easy given lack of conditioning. Every 2:30.
Thursday, October 29, 2020
BW: 90.7/200.0
Close Grip Bench Press (Barbell)
81.7/180 x 4 x 10
Every 2:00
Strict Press (Barbell)
43.1/95 x 10 x 3
Every 2:00
Saturday, October 31, 2020
BW: 90.8/200.2 - Lost an cm off the waist this week, but I want to progress faster. Taking another 100 calories out of the budget. 2100.
Sumo Deadlift (Barbell)
180/397 × 4
187.5/413 × 4
197.5/435 × 4 @ 7
180/397 × 4
I needed to feel some heavier weights. I think I will keep doing this with deadlift and keep to the hypertrophy work for the other lifts. I don't know that the top set was an @7, but using that number will progress the weights next week. 27 minutes including warmup.
Sunday, November 1, 2020
BW: 90.6/199.7
Bench Press (Barbell)
107.5/237 x 4
115/253.5 x 4
120/264.6 x 4 @ 7
107.5/237 x 4 x 2
Every 3:30. e1RM = 147.7/325.6
Strict Row (Barbell)
62.5/137.8 x 10 x 3
Every 2:00
Tuesday, November 3, 2020
BW: 90.3/199.1 - Going in the right direction
Squat (Barbell)
156.5/345 x 4
163.3/360 x 4
172.4/380 x 4 @ 7
156.5/345 x 4
This felt pretty easy today. Nice to feel a little weight on my back though. e1RM = 213.6/471.
Lower 3-1
Monday, November 9, 2020
BW: 90.9/200.4 - Enjoyed myself in Montana too much over the weekend. Put a lot under contract up there.
Squat - Volume (Barbell)
149.7/330 x 4 x 8
Every 2:30. This was a good workout. Got a bit sweaty.
Last edited by John Helton; 11-13-2020 at 10:57 AM.
Upper 3-1
Tuesday, November 10, 2020
BW: 90.8
Bench Press - Heavy (Barbell)
115.7/255 x 3
122.5/270 x 3
127/280 x 3 @ 7.5
115.7/255 x 3 x 2
Every 3:30. e1RM = 149.7/330
Strict Press (Barbell)
97.5 x 10 x 3
Last edited by John Helton; 11-12-2020 at 02:31 PM.
Lower 3-2
Thursday, November 12, 2020
BW: 90.2/198.9
Deadlift (sumo) - Heavy (Barbell)
190.5/420 x 3
199.6/440 x 3
210.9/465 x 3 @ 7
190.5/440 x 3
Pretty easy. Every 4:15. e1RM = 252.7/557.