Joe's training for life...

[Yurkunas]

Wednesday at the gym:

Arcidi Pulldowns
60 x 10
80 x 10
100 x 10
120 x 10 for 3 sets

Push Presses
95 x 5
135 x 5
185 x I forget but maybe 3
205 x 5 sets of doubles

Squats
bar x 5
135 x 5
225 x 5
315 x 5 sets of doubles

KB Swings
70 x 5
88 x 2 sets of 3
106 x 3 sets of 2 reps

Good day but long. 5 doubles on two moves takes up some time and thats a few sets of swings too. But, Usually C is working on Wednesdays so it doesn't really matter I guess.

[Yurkunas]

Friday at the gym:

It was a fight today, really didn't want to go in...

Close grip bench
bar x 20, 10, 5 *didn't feel good
95 x 5 *still didn't feel good
135 x 5 *nope...
135 x 5 reverse grip *and that was it. unloaded and moved on.

Half kneeling press
20lbs KB x 3 sets of 8 on each side, very easy but felt good.

Deadlifts
165 x 3
255 x 3
345 x 3
435 x 3
525 x 3 which was the goal for the day. They were work though.

Dead hangs wide grip
2 sets of just me. about 15 deep breathes on the first set and about 12 on the second which I did a bit closer but still wide.

Well, I'll ponder. I feel very beat up. My tweak in my shoulder/delt/biceps is not going away. Proud of myself for not "pushing through on bench", lol.
Overheads actually feel ok.
Felt a tendon really stretching on the inside of my right elbow on those hangs... coincidence? Probably not. Just more pointing to tightness... Probably good I tossed those in.

[Yurkunas]

Sunday at the gym:

suitcase carry 45lb kb, down and back twice in each hand
waiter walk 25lb kb, down and back twice in each hand

Alternating sets of Z Press and Neutral pull ups
140 on Z press, body weight pull ups
5 sets of 5 reps

Squats
warm ups and then 2 sets of 5 at 285

Dropped the squat sets from 5x5 to 2 of 5 this week. Between squatting twice a week and pulling pretty heavy every week I really don't see or feel the need for 5x5. It makes sense to me on the overheads and the pull ups being small muscle groups less recovery etc. (and trying to prioritize the overhead until I can bench again).
Today felt pretty good.

[Yurkunas]

So I forgot to log a day but it was supposed to be 5 doubles push press and I got 1 on the first set.
Scrapped it and did some reps followed by just a straight shoulder day.

[Yurkunas]

Saturday at the gym:

Pec/Delt/Biceps whatever thing is still not great so no benching.
I hit chest lightly with some different stuff to see how it would feel and higher reps to hopefully push a little blood in there to help heal whatever is going on.

Inc HS press
25s x 25
45s x 25
45s and quarters x 15
2 plates x 10, 10

Inc db fly
20s x 4 sets of 15 reps

Inc db press
40s x 3 sets of 20 reps

Quantum machine press
70 x 3 sets of 20
*this was maybe the most uncomfortable of everything. first time I tried this machine and I am not a fan.

Push ups
me x 3 sets of 10 reps

and that was it. Tweak was there but I was very careful and as you see, nothing heavy. Went very careful on the fly. Chest felt ok but I could certainly feel a difference between left and right. I'll be interested to see how it feels tomorrow.

[Yurkunas]

Sunday at the gym:

Arms
rope press downs
seated alt db curls
ez bar nose breakers
straight bar curls
1 arm ohext
1 arm curls braced against a steep incline bench
press downs v bar
cable curl with the same v bar

tons of reps
did the triceps extensions behind the head at first and it hurt my twinge (even with 40lbs.) so i went to the forehead and it seemed ok.
light and embarrassing but felt really good today.

[Yurkunas]

Lazy week.
Saturday at the gym:

Floor press *wasn't sure how this would go and wanted to give it a try:
bar x 20, 10, 10
95 x 5
135 x 5
185 x 5
225 x 2, 3, 5, 10, 2, 3, 5, 10 (Dand John rep scheme)

Wide grip Pull Downs
60 x 15
80 x 15
100 x 3 or 4 sets of 15 reps

and then I went home to eat eggs.
Floor press felt ok. OK enough for me to do what I did, so that's a plus.
Everything has been feeling "tweaky" and energy has been shit so that's why I had a down week. Not really planned, but nothing feeling great and lower energy got in my head. Glad I was able to get in today and get at least somehting done. Being some form of flat press really helped my mental too.
Hopefully I can get my head straight (not usually an issue for me) and have a solid of week.

[Yurkunas]

Sunday at the gym

Deadlifts
135 x 5
225 x 3
315 x 3
405 x 2
495 x 1
565 x missed

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

45 degree hypers
me x 20, 20, 15, 15

Not the best not the worst. Vids on my FB. shoulder twinge thingy is not awful but I certainly feel it a bit more from yesterdays floor presses.