Big on the Basics... at 40.

[my_back_hurts]

5.25.23

GHR x 10,9,8
Belt squat 170x3x5
Bench 160x3x5
BB Row 100x3x8

5.27.23

GHR 3x10
Belt squat 175x3x5
OHP 95x3x5
Chinup 27.5 x 4,4,4,3

[my_back_hurts]

5.29.23
Bench 165x 5, 5, 4, 1
Deadlift 232.5 x2x3

Quick pre bbq workout.

[my_back_hurts]

5.31.23
Ghr x 12,10,10
Belt squat 180x3x5
OHP 100x3x5
BB row 110x4x8

Low back is a little sore this morning, think I got a little loose doing the bent-over rows. About to go out of town for 5 days so should be all healed up by next week.

[my_back_hurts]

Not gonna post every single workout here but here are numbers from this week:

Bench 180 x 4, 4, 4
OHP 120 x 5,5,4
Belt squat 187 x 5,5,4
Chinup 27.5 x 4,4,3

BW 168.9 this morning. Need to get my weight up.

I reconfigured the belt squat setup. It was getting to be too much of a pain in the ass doing it the way IronMind recommends, even using the rack to stabilize into a kind of Hatfield squat. So now it on a pulley system so the weight is completely different and not comparable to prior workouts. It's much better this way - kind of like this - since I am way more stable and can focus on squatting instead of not falling over.

Deadlifting and bent over rows were causing me significant back pain and sciatica so I'm now just altering between inverted rows (these are actually in The Grey Book btw) and weighted chins until I figure something else out.

[my_back_hurts]

Belt squat 85 x 3x5
OHP 122.5 x 3x5
Chins 25 x 5,5,4

[my_back_hurts]

Belt squat 90x3x5
Bench 180x2x5, 1x2 then pinned.
Inverted row 12,10,9

Well, haven't been pinned under a bar in a long while. That was fun! One more crack at 180 on Saturday and if I don't get my fahves something has to be figured out.

[my_back_hurts]

This is also the definition of insanity.

6/17/24
BW 172

Dips bw x 3x5
Chimup bw x 5,4,3
OHP 70 x 3x5
Roman Chair situp x 3x5


6/18/24
BW 172.4

Split squat 25 x 5,5,10
Barbell row 70x6x4
Sled push 20 yds + backwards drag 20 yds 90lbs x 3x1

Too lazy to heat up leftovers tonight. Instead I put my chicken, rice, and some salad in the Ninja with some hot sauce and chili lime seasoning. Was pretty good, like a Bloody Mary smoothie.

[my_back_hurts]

6.22.24

Dips +2.5 x 2x5, 1x7
OHP 70 x 2x5, 1x8
Husacross carry for time, 92 x 3x15 seconds

[my_back_hurts]

6.23.24

GHR x 10, 3x8
Chinup x 5,5,4,4
Sled push 115 x 40yds x 4
L-sit x 4 x 16s

[my_back_hurts]

Dips +5 x 3x5
OHP 72.5 x 3x5
Husacross carry for time, 92 x 4x16 seconds