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10-29-2019, 03:52 PM
#1081
Friday 10/25
DL with bands from top. No idea how much the bands add to the lift, but they are totally slack at lock-out. Did singles up to 445; got 455 about 6" off the ground. Kinda fun to do.
Monday 10/28
Bench: 230 x 2 x 5 good.
Pulldowns chin grip 150 x 8 x 3
Chins: 5, 4
Tuesday, new squat program, based on 330 max. 9 week program, with a fair amount of volume until the last 3-4 weeks.
255 x 4 x 3 77%. Walk-outs with 325. Not hard.
RDL: 185 x 5 x 4
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11-01-2019, 02:23 PM
#1082
Thursday Press with no-plan plan
Singles up to 145; failed at 155
125 x 3 (90%)
115 x 7 (80%)
Friday--new DL program, based on my puny 355 max
272.5 x 4 x 4 deficit, using 35# plates. 77% Pretty good. Sore thumbs from hookin'.
Treadmill 60-30's.
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11-04-2019, 03:49 PM
#1083
Monday
Bench: 210 x 5 x 5 a PR of sorts. Nice.
Chins: 6,6,4,4
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11-05-2019, 04:41 PM
#1084
Tuesday. Been dealing with a sore right hip (deep in the rt. buttock) since Friday, but it felt a little better today, but squats made it twinge. So I took it easy:
squats: 185 x 3 x 5 slow
RDL: 205 X 5 X 4
Light leg presses, 10s, four plates total. No pain doing those.
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11-07-2019, 04:16 PM
#1085
Thursday
Press singles: 145 x 1 x 5; 125 x 5 back-off. Then I ran out of time.
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11-08-2019, 03:21 PM
#1086
Friday
DL 285 x 4 x 4 deficit (35# plates)
Treadmill 60-30's 5 or 6 intervals
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11-11-2019, 05:00 PM
#1087
Monday Bench singles
240 x 1 x 5 Nice.
LTE 60 on bar x 8 x 3
Chins: 6,6,4 (or 5).
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11-14-2019, 03:41 PM
#1088
Tuesday, still with sore hip. did RDLs, light and unweighted squats, some face-pulls.
Thursday Press
125 x 5,5,3,5,3 Longer rest between 3rd and 4th sets; out of gas on 5th.
That's it; ran out of time.
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11-19-2019, 03:28 PM
#1089
Missed Friday and Monday due to appointments.
Tuesday, careful squats. 5's up through 235 to test hip; hip feels much better.
Bench: 5's through 205, just to keep my body reminded. Last Monday was great; too bad I couldn't get after some sweet volume today.
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11-22-2019, 03:21 PM
#1090
Thursday
Press 1's: 147.5 x 1,1,1,1,F
Dips 3x10
chins 6,6,6,4
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