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07-27-2022, 03:35 AM
#1131
Wednesday, 27-July 2022
Weighout: 208.9lbs, Time: 0630 (01:10)
lacrosse ball hip, right x2min
band hip distract, right x2min
band ankle distract, left x2min
HB paused squat (no shoes or sleeves) 45x5@10sec
Clean 135x1, 185x1, 225x1, 255x1, 275x1, 295x1, 305xX
HB paused squat (olympic shoes no sleeves) belt: 315x1, 405x1, 455x1@9, 315x5,5 @5-sec pause @3min
Snatch Grip RDL 45x20,20 superset w/ Hanging Leg Raise 15,12
Cable Crunch 85# x30, 100# x30, 115# x30
Notes: the gym does not allow chalk, the bars have an excessive cerakote covering the knurling, and Germany does not use A/C. The bar slipped down to the first knuckle and-as i opened my palm to receive the clean tat 305-hyper extended my right wrist. An assertive velcro noise and an immediate lose in grip strength. So far no bruising or swelling and I have full ROM w/minor soreness. I have been goaded into tapering SBD over the next couple of weeks to do a "1000-lb Club" entry; I expect to be somewhere in the ballpark of 1500 at around 206-210lbs.
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07-28-2022, 06:54 AM
#1132
Thursday, 28-July 2022
Time: 1405 (00:50)
Prone/Incline Side Raise 10x30, 15x20,20 res band x20 superset w/25x15,15 @60sec
Prone/incline rear raise red band x30,30 superset w/25x20,15 @60sec
Arnold Press 60x12, @2min
Orange Band Pulldown & 30* Incline Fly 30, Org+Grn x18, & 50x20,20,15 @60sec
P-Grip Band Pull-down & 30* Incline Bench Org+Grnx 15,15,15 & 75x15,12,12 @60sec
Dips & Hammer Curl 70x10,10 & 70x10,10 @60sec
Incline Curl & Pressdown 30x15/15,12 & Orange x15,15 @60sec
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07-29-2022, 12:19 AM
#1133
Friday, 29-July 2022
Weighout: 209.1lbs, Time: 0645 (01:20)
Band hip distract, right x2min
Band ankle distract, left x2min
Barefoot HB paused squat 45x5@5sec
Low bar squat (sleeves) 135x5, 225x4, 315x3, belt: 405x2, 455x1, 475x1, 495x1, 515x1@8, 525x1@8, 535x1@9, 545x1@10, 495x3@9.5, paused 445x5@8,8.5
Hip circle clam 2x10/side @5sec hold
Lying Band hip flexor leg raise 2x10/side
Split Squat 45x20,20
Cable crunch 80# x30, 87.5# x20,15
Notes: no hip pain today. Fault with my low bar: too far below parallel
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07-31-2022, 06:17 AM
#1134
Sunday, 31-July 2022
Time: 1315 (01:03)
30* Incline Fly 25x20, 40x20, 50x20, 55x20,18 Superset w/P-Grip Chin-up BWx 15,12,10 @2min
30* Chest Supported BB Row 145x15,12,10 superset w/Dips 70x15,12,12 @2min
Slow Eccentric Barbell Curl 90x12,10 superset w/ OH DB Triceps Extension 115x15,15 @2min
45* Incline DB Curl 30x15/15, 10/10 @90sec
Lying rear delt 25x10/10, 20x12/12, 15x12/12 @60sec
Lying side delt 15x15/15, 15/15, 13/13 @60sec
Notes: pulled a muscle in my lower back on Friday’s top single. Still tender. Right elbow is feeling better. Right hand is still tender/grip strength isn’t 100%, yet.
Sent from my iPhone using Tapatalk
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08-05-2022, 01:25 AM
#1135
Monday, 1-Aug 2022
Weighout: 209.1lbs, Time: 0645 (01:00)
Warmup:
Lacrosse ball hip, right x2min
Band hip distract, right x2min
Band ankle distract, left x2min
Barefoot HB Pause Squat 45x5@10sec
HB Squat (light sleeves) 135x5, 225x5, belt: 315x5, 350x5, 365x5, 380x5, 395x5, 410x5@9 @3min
Snatch grip RDL (straps/no belt) 225 3x10 @2min (blood flow for lumbar recovery from Friday)
Cable crunch 70# x30, 85# x15,15 @60sec
Tuesday, 2-Aug 2022
Time: 0620 (01:25)
30* Incline DB Fly 30x15, 45x15, 55x20,20,20 superset w/Band Pull-Down Org+Grn x20,20,15 @90sec
Band p-grip pull down Org+Grn x15,15,15 superset w/Flat DB Bench 85x15,15,12 @90sec
BB Curl 85x15,12 superset w/DB LTE 45x12,12 @60sec
45* Incline DB Curl 30x12,10 superset w/Org Band Pressdown x20,15 @60sec
Lying Rear Raise 20x12/12,12/12,12/12,10/10 @45sec
Lying Side Raise 15x12/12,12/12,12/12,15/12 @45sec
Dog walk 2x25min
Thursday, 4-Aug 2022
Weighout: 209.3lbs, Time: 0650 (00:52)
Warmup:
Lacrosse ball hip, right x2min
Band hip distract, right x2min
Barefoot HB Pause Squat 45x5@10sec
HB Squat (light sleeves) 135x5, 225x5, belt: 315x5, 355x5, 370x5, 385x5, 400x5@8.5, 415x5@9 @3min
Snatch grip RDL (straps/no belt) 245 3x10 @2min (blood flow for lumbar recovery from Friday)
Cable crunch 85# x20,15,12@60sec
Friday, 5-Aug 2022
Time: 0610 (01:00)
30* Incline DB Bench 30x20, 55x15, 70x12, 85x12,12,10 superset w/Pull-up x12,12,12 @120sec
DB Pullover 85x12,12,12 superset w/*Dip 85x8, 75x8, 65x6 @120sec
Allt. DB Curl 50x10/10, 45x10/10 superset w/DB LTE *50x10, 45x10 @60sec
55* Incline DB Curl 30x15,12 superset w/55* DB OHTE 30x20,— @60sec
Lying Rear Raise 20x15/15,12/12,10/10 @45sec
Lying Side Raise 15x12/12,12/12,12/12 @45sec
Notes: right elbow is still tender, back is fine, hip is also fine. Right hand was weak for triceps and dips. It limited the output, not the target muscles. One more week, then a vacation
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08-07-2022, 01:10 PM
#1136
Sunday, 7-Aug 2022
Time: 1310 (00:54)
Dog Walk x25min
Castle Walk (Hohenecken) x45min
30* Prone/Incline Rear Raise 30x30,20,15,15 @60sec
Pull-up 20x8,8,8,8 superset w/30* Incline DB Fly Red Band+45x20,15,15,15 60sec
1-Arm DB Row 100x10,10,8,8 @60sec
15* Incline DB Bench 100x8,8,8,6 @90sec
Lying Rear Raise 20x15/15,15/15 superset w/Ring Fly BWx15,15 superset w/DB Pullover 75x15,15 @90sec
Dog walk: x30min
PM: Time: 2025 (00:45)
Lying Side Raise 20x12/12,12/12,12/12 @60sec
Barbell Curl 80x15,15,12,10 superset w/DB LTE 40x15,15,12,10 @60sec
Incline DB Curl 30x15,12,8,8 @60sec
OHTE 50/50x15,10, 45/45x10,8 @60sec
Lying Side Raise 30x15,12,12 @60sec
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08-08-2022, 02:47 AM
#1137
Monday, 8-Aug 2022
Weighout: 207.9, Time: 0925 (01:05)
Warmup:
Lacrosse hall hip, right x2min
Band hip distract, right x2min
Band ankle distract, left x2min
Barefoot HB 10ct-paused squat bar x5
HB Squat (light sleeves + Olympic shoes) 145,225,315x5 belt: 360,375,390,405 @8.5, 420@9 @3-4min superset w/ foot elevated cross cross crunch 3x15/15
Snatch Grip RDL 275x12
G/HR 25x15,15 superset w/Cable Crunch 80,87.5,95 x20 @60sec
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08-10-2022, 11:16 PM
#1138
Tuesday, 9-Aug 2022
X2 dog walks x25-30min
Played with kids at pool 1.5hrs
Time: 1445 (00:45)
Prone/Incline Rear Raise 35x 20,15,12,12 @60sec
30* Incline DB Fly-to-Press 35x10/10, 45x10/10, 55x15/10, 15/10, 12/8, 12/6, 12/6 @90sec
Arm Blaster Barbell Curl 85x 15,12,10 @90sec
Incline DB Curl 30x12,10,8 @90sec
1-Arm Lying DB Rear Raise 25x12/12,10/8 @60sec
Wednesday, 10-Aug 2022
Weighout: 206.2lbs, Time: 0630 (00:51)
Dog walk x20min
Warmup:
Lacrosse ball hip, right x2min
Band distract hip, right x2min
Barefoot 10-ct paused HB squat 45x5
HB Squat (light sleeves, Olympic shoes) 135x5, 225x5, belt: 315x5, 365x5, 380x5, 395x5@8, 410x5,@8.5 425x4@9.5 @3-4min
Snatch Grip RDL (straps) 275x12
GHR (quality machine this time) BWx12,10 @100sec
Cable Crunch 100# x15,12,12 @60sec
Thursday, 11-Aug 2022
Time: 0625 (00:50)
Prone/Incline Side Raise 10x20, 25x 15, 15, 15, 15 @60sec
Pull-up BWx12,12,12,12 superset w/Dips 45x15, 55x15, 60x12,12 @90sec b/t each
1-Arm DB Row 90x10/10, 10/10, 10/10, 10/10 @60sec b/t sides
Org Band Triceps Pushdown x20,15,12,12 @60sec
Lying Side Raise 15x20/20, 20/20 @60sec
Dog walk x20min
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08-27-2022, 01:56 AM
#1139
Monday, 22-Aug 2022
Weighout: 208.7lbs, Time: 0630 (0054)
Flat shoes (4mm) HB Paused Squat 45x5@10sec pause
Flat shoes 4mm HB Squat (light sleeves) 45x10, 135x5, 225x5, belt: 315x5, 365x5@8, 375x5@8.5,9 @3-4min
30* Incline Bench 45x5,5, 135x6, 185x6, 225x6,6,6, 185x12 superset w/chin-up 45x5,5,5, 25x8* @90sec b/t movements
BB Curl 95x10,10,8 @2min
Notes: no hip pain. Chin-up grip slipped at 8–I easily had 10 or 11. Next time I’ll use straps.
Tuesday, 23-Aug 2022
Walking x60min
Wednesday, 24-Aug 2022
Weighout: 206.5lbs, Time: 0640 (01:15)
Press 45x10, 95x8, 115x6, 135x5, sleeves 155x5, wraps 175x6@9, 170x6 @8.5,9, 135x12@9.5 @3min
Deadlift (28mm) 135,225,315,405x1, belt 495x1, straps 545x1, straps 455x4 @7.5,8,8* @3min
Barbell Row 255x5 @7,7,7.5 @2min
Yates Row 255x12 (@9?)
LTE (EZ Curl bar) 35sx15, 40sx12,10 @1-2min
Notes: deadlift felt great. Ordinarily I would have kept going until I hit/exceeded an RPE9, however, given that it’s my first session back in two weeks, I cut it off while I was ahead. There’s plenty of time to add volume, later.
Friday, 26-Aug 2022
Weighout: 212lbs, Time: 0645 (01:06)
HB paused Squat (Olympic shoes + light sleeves) 45x5@10sec
HB Squat 135,225, belt 315,365x5, 365x3,3 @3-4min
RDL 225x5
Pull-up 35,40,50x5, 25x12 superset w/Dips 115x8,8,8, 70x20 @90sec b/t movements
Incline DB Curl 35x12,10,8 @2min
1-Arm OHTE 120x14, 130x10,10 @2min
Notes: as I suspected, I went overboard on my pulling volume; my lower back limited my squat ability today
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08-27-2022, 07:18 AM
#1140
Saturday, 27-Aug 2022
Time: 1435 (00:40)
Lying side raise 20x20/20, 16/16, 14/14 @1min b/t rounds
Prone rear raise 30x20,20,20 @90sec
Light Jog 2.25mi 00:20:20 (hh:mm:ss; ≈9min/mi)
Last edited by SClark08; 08-27-2022 at 07:24 AM.
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