Friday, July 31, 2015


Fri, 31 July 15

Deadlifts: 135x10, 225x5, 315x3, 345x2, 375x2, 395x2, 365x5x3, 315x3x5

Couldn't get 400 above my knees.  Did some speed-ish triples, then speedy sets of 5.

Tuesday, July 28, 2015


Tues, 28 Jul 15

Squats: 135x2x5, 225x5, 275x5, 315x5x5

No messing around today.  The squats were hard.  Last rep left me gassed after set 2.  I was wondering during set 3 if I should say 3x5, but took longer breaks and made it through.

I forgot to mention, 45 mins cardio this am.  Going to start couch 2 5k on the treadmill to ramp up slowly.  My breathing is still crap, and needs improvement. 

Monday, July 27, 2015

Upper body

Mon, 27 Jul 15

Bench: 45x2x10, 135x2x10, 185x2x5, 205x5, 225x3, 235x5x3
Rows: 45x10, 90x10, 135x10, 180x3x10
OHP/BTN: 45x10, 85x5, 105x5, 115x5x3

Really good workout today.  Triples felt good - snappy and no failures.  No cardio this am as I had fasting bloodwork, but did it both Sat and Sun as well.

Friday, July 24, 2015

Squats - singles and triples

Fri, 24 Jul 15

Squats: 45x10 (f+b), 135x10 (f+b), 225x5 (f+b), 275x5, 295x5, 315x3, 335x2, 355x1, 315x5x3
Single Leg Sled Press: 90x2x10

Started off with a mix of front and back squats to warm up.  Then worked my way up to 355 for a single, then did five sets of triples.  Last time I lifted nearly this much was in May, with a single at 365.  Had I known that I might have tried for 365.  I didn't want to hit failure though, just wanted some heavy, not super grindy lifts.  Finished off my legs with some single leg presses, full range of motion, knee to chest.

Another 5:30 am morning of 45 mins cardio on the treadmill.

I'm happy with that.

Thursday, July 23, 2015


Thu. 23 Jul 15

RDL:  135x2x10
DL (c): 225x2x5, 275x5, 315x5, 365x5x3
DL (s): 225x2x5, 275x5, 315x5

Trying to keep it snappy, but it just felt heavy today.  Kept it to triples just so it wouldn't be too grindy.  Got  up at 5:30 again today and did another 45 minute walk on the treadmill at incline.

Wednesday, July 22, 2015

Upper Body

Wed, 22 Jul 15

Bench: 45x2x10, 135x10, 185x2x5,  205x5, 225x4x5
T-bar Rows: 45x10, 90x10, 135x3x10
OHP/BTN Press: 45x2x10, 95x3x5

Hanging in there.  Goal was to be snappy, not grindy.  Also did 40 mins of slow, incline treadmill at 5:30 am.

Tuesday, July 21, 2015


Tues, 21 July 15

Squats: 45x2x5, 135x5, 225x5, 275x5, 295x3, 315x5, 315x4, 315x3, 275x5, 225x5

Considering a 1RM of about 350 right now, I'd say that was a good 35 reps of work.  I was pretty tired by the end of it.  I was happy to hit a 315 again though.  I'll keep pounding at them until I can get a 315x5x5 and then drop 10 more pounds on it.

Sunday, July 19, 2015

Upper Body

Sun, 19 Jul 15

Bench: 135x2x5, 185x5, 205x5, 220x5, 225x5x5
T-Bar Rows: 45x2x10, 90x10, 135x5, 160x3x5
Curls: 45x2x21's
BTN Press: 45x10, 95x3x5
OHP: 135x3x5

Bench was hard, but not grindy and hit 5x5.  T-bar rows as I was working out at home. Finished off with some "random" shoulder work.

Thursday, July 16, 2015


Thurs, 16 Jul 15

Single Leg Sled Press: 90x2x10 (each leg)
Squats: 185x5, 225x5, 275x5, 295x3x5, 275x5, 225x5
Front Squats: 135x2x10
Curl bar Curls: 50x2x21

At first there weren't any squat racks open.  I saw a guy squatting 185 who looked like he could do more, so asked if I could swap in on his rests.  No problem, worked out with him for a while.  Finished off with some front squats just to hit the quads a bit. Finished off with a couple of sets of 21s to explode the biceps lol.  They were pretty pumped up after that.  Don't underestimate the pump of the 21s, even at lighter weights.

I seem to be having some circulatory issues.  I talked with a doctor yesterday who wants me to get a stress test asap.  On one hand, I'm hoping it's nothing, on the other it would be nice to cure these little issues I've been having over the past month and a half or so.

Tuesday, July 14, 2015

Bench and row

Tues, 14 Jul 15

Bench: 135x10, 185x5, 205x5, 215x5, 225x5x2
Rows: 90x15, 135x5x5

Bench was ridiculously weak today.  Repped out a bunch of doubles, but really had to grind out the second rep on each.  I was pretty demoralized.  Did my rows on the incline lever row machine.  Weight seemed like it should have been light at a whopping 135 (3 plates), but the machine isolates really well and eliminates a lot of the body english that sort of ruins a good Pendlay/bent over row.

Anyhow, I have to keep this up so I can get my bench back up.  It's crazy I can't rep out a 225x5x5 easily anymore.

Monday, July 13, 2015


Mon, 13 Jul 15

Deadlifts (conv): 135x10, 225x5, 315x5, 365x5, 395x5x2
Deadlifts (sumo): 135x10, 225x5, 315x5, 365x5, 395x5x2
Shrugs (just below the knee): 225x15,  315x10, 405x5x1

Straps for all above 315.  It really doesn't take long to lose your conditioning.  I found this pretty brutal.  Time to start hitting the gym on a regular basis again.

Wednesday, July 1, 2015

Squat, bench, row.

Wed, 1 Jul 15

Squats: 45x2x5, 135x3x5, 150x5, 170x5, 225x5, 275x3, 305x3x5
Bench: 45x2x5, 90x5, 110x5, 135x5, 155x5, 175x5, 205x5, 225x5, 205x5, 175x5, 155x9, 135x11
Rows: 60x5, 75x5, 90x5, 105x5, 120x5, 135x5, 175x5, 225x3x5

Worked out with my protege today, so lots of lighter work at the beginning. Taught him about back off sets after he had issues at 205 bench, had him go for max reps descending after down to 50% of 1RM.  I was hoping to hit 225x3x5, but failed on the second set.  Good sets on the rows.  Slowly getting stronger despite a mild nutritional deficit.