Joe's training for life...

[Yurkunas]

So I know I missed a few days of training in there somewhere.
I did a shoulder day at the gym one day.
I did a back day in there (first one in months).
I hit bench with the whole crew last Sunday and did 315 x 1, 2, tried 3 but missed. Then some pec dec and some incline smith presses.

So yesterday we had a funeral for my wife's uncle and that was pretty rough for all of us.

Today, I got down in the basement for a little Saturday session of Squats and Deadlifts.

Squats
bar x 5
95 x 5
135 x 5
185 x 5
200 x 5 sets of 10 reps

Deadlifts
200 x 10, 10
and I had to lay on the floor for a while.

Oooph. Not remotely used to doing any rep work at all never mind for squats and deadlifts. I tried taking my time between sets too but it just wasn't happening. I wanted to do 5x10 on both moves with my body weight but it didn't happen today. On the flip side, it felt good to use up some physical energy instead of the mental stuff I've been burning up with a flame thrower lately. I also slept awful last night, waking up at 1, 3, 5:30 and finally 7. So hopefully I'm wiped out and get a solid nights rest tonight.

[Yurkunas]

Sunday bench crew:
bar for a few warm ups
95 x 10
135 x 5ish
185 x 5
225 x 5
275 x 3
315 x 1
350 x 1 which is what I had in my head after a few rough weeks
355 x 1 bonus rep, pretty happy with that even though it was pretty slow

New Matrix overhead press machine
50 x 20
80 x 15
100 x 15
102.5 x 15

and that was it.
Connor had a great day:
triples with 135, 140, 145 and 150
then a negative with 175
then a set of 7 with 115

[Yurkunas]

So I got in a back day somewhere. (maybe monday)
I also went in one day and did 60 minutes on the treadmill while Connor trained. (maybe tuesday)

Nothing yesterday (Wednesday) as Connor wasn't feeling great and didn't get to school.
He was pretty bad today (actually a bit worse) so I did a bit in the basement with the chains:

bar x 20
big chains x 10
both chains x 10
95 x 6
115 x 6
135 x 6
155 x 6
175 x 5 sets of 6 reps with both sets of chains
All of the above were also with a wide grip (index on the ring)
Then I stripped off the chains, moved my grip in one finger (middle on the ring) and did a sets of 20
That was it.

[Yurkunas]

Saturday (lower stuff in the basement)
Really didn't want to do it today, my "issue" was in my head a bit, but I got down there and knocked out a little something anyway.
Light warm up motion of leg swings, body weight squats and toe touches

Squats
bar x 5
95 x 5
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1

RDLs
95 x 10
115 x 10
135 x 10
155 x 10
175 x 10
225 x 10

Kettlebell Goblet squat
24kg x 15 reps

and that was it.
It did actually feel pretty good even though it was nothing to brag about today. Todays win was getting down there and getting something done. Sometimes that's ok.

[Yurkunas]

Sunday Bench at the gym.
200.6 on the scale this morning

bar x bunch of warm up sets
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
315 x 2 with 20 pounds on weight releasers
315 x 1 with 40 pounds on weight releasers
275 x 3 with 90 pounds on weight releasers

Connor did 5 triples with 135 and they all looked great today.

He did some accessory stuff after benching while we were still going but when we finished benching that was it. No extra stuff for me today.

[Yurkunas]

Thursday afternoon:

in the basement I did some dead bench
full range:
bar x 30
95 x 15
135 x 10
185 x 10
dead bench
225 x 1
275 x 1
295 x 1
305 x 1
315 x missed it

Then a while later Connor wanted to go the gym so we did some back
New lat pulldown machine
old school t bar rows
HS pull downs
alt db curls
Stayed light and did a bunch of 15s

[Yurkunas]

Sunday at home as Connor didn't feel great today so we missed the gym in the morning:

Bench
bar x 30
95 x 15
135 x 12
185 x 12
200 x 12, 12, 10, 8, 8

Steep inc db fly
25s x 20

Steep inc db press
25s x 30

Low inc elbows out ext
25s x 40

Weighed in this morning at 198.0

and that was that.

[Yurkunas]

Tuesday at home (snow day)
Since I missed Saturday...

Squats
bunch of light warm ups, bar x 15
95 x 5
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
365 x 1, 1, 1
135 x 20

That was it.
Last single at 365 was slow.
set of 20 actually felt pretty good.

[Yurkunas]

Wednesday 2-14-24 Basement

Bench
bar x 20
95 x 10
135 x 10
185 x 5
225 x 5
235 x 5
245 x 5
255 x 5
265 x 5 "hard"
275 x 1
285 x 1
295 x 1
305 x 1 "hard"
315 x 1 "real hard"

That was it. I was going to use chains today but Connor was home with a migraine and sleeping on the couch so I wanted to keep the noise down.
Bunch of sets felt good though.

[Yurkunas]

So... Been pretty busy with some carpet removal and refinishing of hardwood flooring so this just from memory.

After that last bench session I definitely missed squats and deads the following Saturday as we were moving furniture all day.
I made it in to the gym Sunday morning to bench and worked up to 315 for 1, 2 and 3 reps. Followed that up with inc db press with 50s for 4 sets of 15 reps and that was it. That would have been 2-18-24
Then on Wednesday Connor and I got to the gym again and he did some arm work while I benched again. This time I worked up easy to 315 and then did 6 singles. That was it.
Bunch more house stuff during the week and then I hit lower on Saturday 2-24-24. Deadlifts 140 x 5, 230 x 4, 320 x 3, 410 x 2 and finally 500 x 1. Then I did squats, bar x 5, 95 x 5, 140 x 20 and that was it.
Back with the crew on Sunday 2-25-24 for bench and I did the same again today but with 320 x 1, 2 and then 3. Inc db I kicked up to 55s for 4 sets of 15 reps and then I hit the pec dec with 100 for 2 sets of 20 reps. Done.
Connor did great today hitting:
135 x 5
145 x 5
155 x 3
160 x 1 and 2 more with help just slightly out of the groove.
170 x a close miss!
185 x negative
Great session for him today. He had 4 on that 155 but stopped. 160 was out of groove on rep one and then hard to recover but had he been in line a solid double would have been there for sure.