Knowles' Workout Journal

[Knowles]

I already keep a log on bb.com, but randomly felt like logging my workouts on this forum as well. I have done some PL competitions in the past and hope to start competing again by the end of the year. I have had a knee surgery and shoulder surgery, so the main issue with my training is keeping further injuries at bay.

[Knowles]

Bodyweight: 180lbs

Squats:
245 x 5
245 x 5
245 x 5

OH Press:
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3

Chinups: (50 Total Reps)
BW x 12
BW x 12
BW x 12
BW x 10, 2, 2

[Knowles]

Front Squats:
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3

Bench Press:
165 x 5
165 x 5
165 x 5

Deadlift:
135 x 5 x 2
185 x 5
225 x 3
295 x 5
365 x 1

Rows from Floor:
175 x 5
175 x 5
175 x 5

Barbell Hip Thrusts:
195 x 8
195 x 8
195 x 8

Notes: Everything felt easy tonight. I'll get 405 on deadlift in a month or two.

[Patrick]

Hello Ewok. How is the Rencho? I used to post as bluedot @ bb.com. Hope you're well.

[Knowles]

Hello Ewok. How is the Rencho? I used to post as bluedot @ bb.com. Hope you're well.

Wow, small e-world! I just saw the wookiee tonight, as a matter of fact - he's good. Do you post on bb.com anymore these days?

[Knowles]

Bodyweight: 180lbs

Squats:
250 x 5
250 x 5
250 x 5

OH Press:
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Chinups:
+60 x 3
+60 x 3
+60 x 3
+60 x 3
+60 x 3

Lying Triceps Extension:
75 x 8
75 x 8
75 x 8

Dumbbell Curls:
35 x 10
35 x 10
35 x 10

Notes: I will start microloading the press on Monday.

[Knowles]

Front Squats:
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

Bench Press:
175 x 5
175 x 5
175 x 5

Deadlift:
135 x 5 x 2
185 x 5
225 x 3
275 x 1
305 x 5

Rows from Floor:
185 x 5
185 x 5
185 x 5

Barbell Hip Thrusts:
205 x 8
205 x 8
205 x 8

[Knowles]

Bodyweight: 180lbs

Squats:
255 x 5
255 x 5
255 x 5

OH Press:
157.5 x 3
157.5 x 3
157.5 x 3
157.5 x 3
157.5 x 3
157.5 x 3

Chinups:
+65 x 3
+65 x 3
+65 x 3
+65 x 3
+65 x 3

Lying Triceps Extensions:
75 x 10
75 x 10
75 x 10

Dumbbell Curls:
37.5 x 10
37.5 x 10
37.5 x 10

[Knowles]

Bodyweight: 181lbs

Squats:
265 x 5
265 x 5
265 x 5
295 x 1
325 x 1

OH Press:
160 x 3
160 x 3
160 x 3
160 x 3

Chinups: (56 Total Reps)
BW x 12
BW x 12
BW x 10
BW x 8
BW x 8
BW x 6

RC External Rotations:
7.5 x 12
7.5 x 12
7.5 x 12

Notes: No workouts the rest of the week.

[Knowles]

Bodyweight: 181lbs

Squats:
270 x 5
270 x 5
270 x 5

BTN Push Press:
135 x 3
155 x 3
175 x 3
185 x 3
185 x 3
185 x 3

Chinups:
+70 x 3
+70 x 3
+70 x 3
+70 x 2

RC External Rotations:
10 x 12
10 x 12
10 x 12

Notes: Got something going on with my right shoulder that hurts when I overhead press. Didn't bother me on push press so I did those instead. I'll be getting some ART done on it within the week to hopefully work the kinks out.