Joe's training for life...

[Yurkunas]

So, Thursday or Friday I had a decent arm day at the gym.

Saturday I hit the gym early (around 8am) with Sarah and Connor, not my favorite time for bigger lifts.
Squats:
bar x 5
135 x 5
225 x 5 sets of 5 reps

Deadlifts
135 x 5
225 x 5
315 x 5 sets of 5 reps

I planned on a using more weight this day but during warm ups I switched plans. Wasn't feeling too strong that early in the morning. I picked right. The lighter volume felt pretty good and I don't feel bad about it considering moving 405/500 last week.

Sunday at the gym with Connor Chase and myself:
Bench
bar x 20, 10, 5, 5
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
added hooks with 30lbs total:
275 x 3
325 3 sets of 3 reps

Inc db presses
80s x 5 sets of 10 reps

Chain fly (1 click higher than the db press)
1 pair x 20 reps
2 pair x 12, 15
5/8 chains

Felt decent today. I think I am pressing as strong as I have in 8+ months. I tried looking back and on 8-8-23 I hit 355 for a single. I am pretty sure I haven't moved anything heavier than that until last weeks 370. 325 x 3 triples is also pretty solid for me and they weren't awful. My last set was not in a great groove either and I still completed it. I feel like this current "training idea" is working very well for me. Stress is still kind of high. Weight has been 200 +/- 3lbs. since last summer. So neither one of those could be the variable. Also staying tight on keto which I would think would pull away from performance a bit but it isn't. So it's not diet, not stress and not weight... Gotta be the training.

[Yurkunas]

Tuesday at the gym while Connor was working:

Neutral pull ups
me x 1, 2, 3, 4, 5, 5, 5

Barbell rows
bar x 8
95 x 8
145 x 8
195 x 8
245 x 4 sets of 8 reps

Smith shrugs
1 plate x 5
2 x 5
3 x 5
4 x 5
5 x 5
3 x 20

Rev pec dec
too light x 4 sets of 25 reps

Good day overall.

[Yurkunas]

At gym while Connor worked

Full range bench:
bar x 20, 10, 5
135 x 5
185 x 5
225 x 3
Dead Bench:
260 x 7 singles with 60 seconds of rest

DB alt front raise
20s x 5
30s x 5
40s x 5
50s x 3 sets of 5 reps

Seated db side laterals (Jay Cutler style)
20s x 12
30s x 12
40s x 12, 12

Bradford presses
bar x 10
55 x 10
65 x 10
75 x 10
85 x 10
95 x 10

Good day. I was happy with how the dead bench felt which is the main goal of the day. Even though it's still only 70%, it feel better and quicker than the fist 3 weeks when I used 60%. Good sign.

[Yurkunas]

198.8 this morning
Trained at the gym

Squats
bar x 5
135 x 4
225 x 3
315 x 2, 3, 5

Deadlifts
135 x 2
225 x 2
315 x 1
405 x 1
495 x 1
550 x miss

Wasn't feeling it this week either. That's 2 weeks in a row for some reason. O-well. I got something in. I kinda knew 550 wasn't going to go but I figure what the heck. At least I cracked it off the floor.

https://www.facebook.com/1409226448/...50446127140586

[Yurkunas]

Monday at gym

Back

Neutral pull ups
me x 1, 2, 3, 4, 5, 6

Wide pull downs Alt reps front to back
60 x 10 (total)
80 x 10
100 x 10
120 x 4 sets of 10 reps

HS iso row
top grips, palms down, together
1 plate a side x 10
2 a side x 10
3 a side x 10, 10
switched to neutral lower grip and did 1 arm at time with "twist" for more ROM
3 a side x 10, 10

Cable pull overs with rope
60 x 3 sets of 20 reps

seated db hammer curls
30s x 3 sets of 20 reps, both hands same time

Felt pretty good today.

[Yurkunas]

Wednesday at the gym

Full range bench
warm ups to 225
Dead bench
280 x 5 singles with 75 second rest intervals

And I don't recall what I did after that for shoulders

[Yurkunas]

Skipped arms and legs between Thursday, Friday and Saturday. Connor didn't have a very good week and I was pretty stressed and worn down.
Also switching around my training days slightly.

Sunday - Chest/Bench
Monday - Back/Deadlift
Wednesday - Shoulders/Bench
Friday - Legs/Squat

[Yurkunas]

Sunday at the gym

Bench
bar x 20, 10, 5
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
added hooks with 70 total
275 x 3
325 x 1, 1, 1
First single was kind of sloppy
Second one looked great
Third one was real strong

Inc bench
bar x 15
135 x 10
185 x 3 sets of 10 reps

Cable fly from just below waist
20 x 10
30 x 10
40 x 10
50 x 10

Solid day.

[Yurkunas]

Playing catch up so it's just what I recall:

Monday at gym:
Deadlifts
each for a set of 5 reps: 135, 185, 225, 275, 315, 365, 405, 430
*by my theoretical numbers (which work great and I've used for decades) that put me at 501 single so I was happy with it.

Super set Wide pull downs and seated rows both with 100lbs.
5 sets of 10 reps on each

rear delt on the pec dec, single arm, sitting sideways
100 x 5 sets of 10 reps

[Yurkunas]

Still playing catch up:

Wednesday at the gym:
Full range bench
bar x 20, 10, 5
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
Dead bench
295 x 1
305 x 1
315 x 1
90 seconds between sets of dead bench
*moved much slower than I would have liked this week.

Z press
bar x 10
95 x 5 sets of 10 reps with 60 second rest intervals

Dips
me x 5 sets of 10 reps with 60 second rest intervals

Done. Felt pretty good.