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8/27
While my wife did her PT at the house
Floor DB Press-1 hand at a time
3x5x57.5-heavy. Left arm struggling
Standing DB Press-2 simultaneously strict
3x5x35s
I need to get back into barbell pressing.
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Missed training by accident. Woke up early this afternoon to train and forgot the gym closes at 1 on Saturdays. Stupid.
Chinsxbw
5x5! Volume PR
A bunch of different grips with double bands
Probably 15 total reps
Dumbbell deadlift
105x10x3
Swings
25x10
55x10
105x5-ugly
Double banded chair Dips. These are sketchy but come close to hitting the ROM
6, 8, 8, 9
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8/31
Very sore from last session.
Very tired. Almost a 14 hour shift. 40 hour nightshift weekend. Tried to eat and caffeinate to make up for it but feeling very fatigued. I did an easy 25000 steps at work last night I'm sure.
Squat
3x5x205-last reps were grindy. 3.5 minutes between sets.
Deadlift
5x275
Curls
45x5x3 easy obviously
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Press Day 9/2
Going to see if I can't do some kind of pressing 2x a week
Press-been listening to BBL and realized I was gripping the bar wrong all this time. I was doing external instead of internal rotation. Dur.
Guy grunting in the next room like he's dying. 😂
2x5x45
5x65
5x5x75 with belt-2 minutes between sets. Gosh my quads get sore with these. Going to microload right off the bat. Picked a good work weight. Not sure if I will do 2 volume days or a volume and an intensity.
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Intensity Press Testing
9/4
45x8
65x5
85x1
95x1
105x1
115xNope
I don't know what my previous press PR was. I know on the short 4 day TM I got up to 105 for 5 triples or doubles.
Incline DB Bench
3x5x55s- PR? This is one click up from flat. Always.
Obviously volume day was easy yesterday to be able to do this today. Also just finished a 13 hour shift. Been awake for 17 hours.
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9/5
It's either diet or just the SRA cycle. I thought I would be sufficiently recovered to hit 3x5x210 but grooving was tough and reps were all very heavy. It may be I'm just not getting enough squat volume in or I may need to just eat more. We will see. Personally I would rather do 5x5 one day with an intensity day later on in the week then hammer gobs of food to drive up 3x5 twice a week.
Squat
3x5x210 4 minutes rest
Definitely let my elbows take too much of this.
Chins-3 minutes rest
5, 5, 5- last last 2 reps were just barely there
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Since my early 20s dairy products have given me psoriasis. Not real bad if I don't go crazy, but last time I started hitting the milk and whey or even just milk or whey it got bad. So, in an effort to get some more protein in me, I just ordered a 7 pound tub of pea protein. Actually cheaper than whey, and says it contains all 9 bcaas as it is an amino acid. Goal will be 2 shakes a day. Training days with chocolate milk. That means 2 shakes on training days will be
660 cal
59 grams of protein
20 g fat
65 ish carbs
Non training days
240 cal
46 g protein
4 g fat
Less than 5 carbs.
I really have been prioritizing protein in the forms of tuna, cottage cheese, and chicken breast. So I think the additional protein will be very beneficial.
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Chest and shoulders with my wife
9/7
Floor Press
65x3x4
Seated DB Press
25x8x3
Double banded dips
8,8
Tucked elbows
6
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9/10
Experimented with thumbs around the bar today. Was able to get tight and zero elbow or bicep pain. Last squat session ended with a bicep pump it was that bad. Lots of wrist pressure though so I wrapped them.
Squat-sweet thumbs around the bar
3x5x215- these went up pretty good. Better than last go around.
4 minutes rest. I have more pounds to add!
Deadlift
5x285-remember chalk next time. So slippery from sweat.
Press
5x5x80-belted no wrist wraps
2 minutes rest
As these get heavier doing them on heavy deadlift day probably won't work?
Interestingly enough these aggravated my right bicep.
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9/11
Some upper body stuff at home
Db rows
55x8x3
Chins/pullups
Multiple grips. 4-6 sets. No bands and bands.
Bicep curls
50x8, 6
25sx8x2
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