Tues, 29 Aug 17
Squats: 135x10, 225x5, 315x4x5, 335x2, 355x1, 375x1
Worked up to 3 plates for reps, then proceeded to test my max after. Didn't feel too bad, and had I been on stimulants I may have grabbed 405, but who wants to run stimulants every day.
I went for a 3.6 km walk run yesterday. My cardio capacity dropped off horribly - I could only run a few hundred meters at a time, then walked for a minute or two, then ran, etc. At about the 2 km mark I started to feel a little strain in my achilles tendon, so I just finished up with a brisk walk. I did almost all across level ground as opposed to my normal, brutally uphill route.
I was helping my trainee with squats on Sunday, so I did a few reps here and there to demonstrate form.
Tuesday, August 29, 2017
Friday, August 25, 2017
Upper body (245 max)
Fri, 25 Aug 17
Bench: 135x10, 185x10, 225x5, 245x1, 225x3x3
Smith Machine Seated OHP: 50x10, 70x10, 90x10, 100x2x5
Curls: 40x10, 50x10, 60x2x5, 60x10
BTN Press: 40x10, 50x10, 60x10
Front Delt Raise: 40x10, 50x10, 60x10
Not too bad a day. I was watching a guy with fantastic delt development doing an exercise and asked him about it - looks like it might be worth trying out because he had crazy striations visible in his front delts when doing this movement. I find a lot of delt work puts my shoulder in a bad angle, and this didn't.
Bench: 135x10, 185x10, 225x5, 245x1, 225x3x3
Smith Machine Seated OHP: 50x10, 70x10, 90x10, 100x2x5
Curls: 40x10, 50x10, 60x2x5, 60x10
BTN Press: 40x10, 50x10, 60x10
Front Delt Raise: 40x10, 50x10, 60x10
Not too bad a day. I was watching a guy with fantastic delt development doing an exercise and asked him about it - looks like it might be worth trying out because he had crazy striations visible in his front delts when doing this movement. I find a lot of delt work puts my shoulder in a bad angle, and this didn't.
Thursday, August 24, 2017
Deadlifts! (385x2x2)
Thurs, 24 Aug 17
Deadlifts: 225x5, 315x2x5, 365x2x2, 385x2x2, 405xF
Deficit Deadlifts: 365x5, 315x5
Rack pulls (10 sec holds): 315x3, 405x2, 455x2, 475x2
Lifts went well. I had some issues with dizziness - I'm not accustomed to the load again. I couldn't break 405 off the floor - tried twice without and with straps. Did some deficit deads, then moved on to rack pulls. The goal of the rack pulls was to hold a heavy, heavy load for a long time and work on getting my CNS and cardiac system reaccustomed to the requirements of deadlifting.
My legs felt fine, no noticeable issues.
Deadlifts: 225x5, 315x2x5, 365x2x2, 385x2x2, 405xF
Deficit Deadlifts: 365x5, 315x5
Rack pulls (10 sec holds): 315x3, 405x2, 455x2, 475x2
Lifts went well. I had some issues with dizziness - I'm not accustomed to the load again. I couldn't break 405 off the floor - tried twice without and with straps. Did some deficit deads, then moved on to rack pulls. The goal of the rack pulls was to hold a heavy, heavy load for a long time and work on getting my CNS and cardiac system reaccustomed to the requirements of deadlifting.
My legs felt fine, no noticeable issues.
Wednesday, August 23, 2017
Legs, and back into cardio (355 max)
23 Aug 17
Squats: 135x10, 225x5, 315x5, 335x1, 355x1
Calf Raises: 2 plates x 5x10
Leg Curls: 30x15, 40x10, 50x10, 60x10
Leg Extension: 100x10, 130x10, 150x10, 190x10, 200x10, 190x10, 170x10
So did some more heavy squatting today, getting used to having the weight on my back again. Did a whole pile of machine hypertrophy work once I completed squatting. Did my first day of cardio since my injury yesterday, a 3.6 km brisk walk. It went well, and I'll see about getting back into a bit of running as well.
Squats: 135x10, 225x5, 315x5, 335x1, 355x1
Calf Raises: 2 plates x 5x10
Leg Curls: 30x15, 40x10, 50x10, 60x10
Leg Extension: 100x10, 130x10, 150x10, 190x10, 200x10, 190x10, 170x10
So did some more heavy squatting today, getting used to having the weight on my back again. Did a whole pile of machine hypertrophy work once I completed squatting. Did my first day of cardio since my injury yesterday, a 3.6 km brisk walk. It went well, and I'll see about getting back into a bit of running as well.
Monday, August 21, 2017
It's just one thing after another,,,, (185x5x5)
Mon, 21 Aug 17
Walked at full speed into a barbell at mid-quad level over the weekend. Still limping around and feel like a tool. Anyhow, upper body today.
Bench: 135x10, 185x5x5
Pec Deck (single arm each side): 100x10, 130x10, 150x2x10
Seated Smith Press (wide, med, narrow): 25x5, 35x5, 25x5
Seated rows: 50x10, 100x3x10
Seated lat pulldown: 100x3x10
Walked at full speed into a barbell at mid-quad level over the weekend. Still limping around and feel like a tool. Anyhow, upper body today.
Bench: 135x10, 185x5x5
Pec Deck (single arm each side): 100x10, 130x10, 150x2x10
Seated Smith Press (wide, med, narrow): 25x5, 35x5, 25x5
Seated rows: 50x10, 100x3x10
Seated lat pulldown: 100x3x10
Wednesday, August 16, 2017
Feeling tired today, upper body (215x3)
Weds, 16 Aug 17
Bench: 135x10, 185x5, 205x5, 215x3, 215x2, 205x5, 185x2x5, 165x2x5
Rows: 1 plate x 15, 2 plates x 2 x 10
Curls: 50x2x10
After doing the curls and rows supersetted I just felt tired and didn't want to lift anymore. So, I didn't. I forgot (second day in a row) to bring my preworkout protein bar, didn't get enough to drink, etc.
Tuesday, August 15, 2017
More squatz (325 max)
Tues, 15 Aug 17
Squats: 135x10. 225x2x5. 275x5, 295x3, 315, 325
Leg Press (plates): 4x2x10, 6x2x5, 8x2x5
Leg extension: 130x10, 160x10, 190x2x5
Getting back into the groove - squats are still feeling heavy so I decided to see how far I could safely go. Not terribly high - I was pretty warm today and feeling kind of meh.
Squats: 135x10. 225x2x5. 275x5, 295x3, 315, 325
Leg Press (plates): 4x2x10, 6x2x5, 8x2x5
Leg extension: 130x10, 160x10, 190x2x5
Getting back into the groove - squats are still feeling heavy so I decided to see how far I could safely go. Not terribly high - I was pretty warm today and feeling kind of meh.
Monday, August 14, 2017
Back at it
Mon, 14 Aug 17
I was on vacation last week and did a TON of walking. I'm going to be training a young Special Olympics athlete, and did some benching (185 for reps), squatting (315) and deadlifting (315) yesterday.
Today I did my normal upper body hypertrophy work. So curls, rows, cable pulldowns, dumbbell presses, Smith machine incline presses.
I was on vacation last week and did a TON of walking. I'm going to be training a young Special Olympics athlete, and did some benching (185 for reps), squatting (315) and deadlifting (315) yesterday.
Today I did my normal upper body hypertrophy work. So curls, rows, cable pulldowns, dumbbell presses, Smith machine incline presses.
Thursday, August 3, 2017
Second leg day (315x3x5)
Thurs, 3 Aug 17
Squats: 135x10, 225x10, 275x5, 315x3x5, 275x5. 225x10
The "main attraction" was squats. Belted with my knees loosely wrapped. Managed to work up to 315, which felt a little on the heavy side for my wrists, but was able to rep. I then did some leg presses up to 8 plates, leg extensions, single leg hamstring curls, and calf raises. Overall I felt good - I felt the hamstring curls a bit, so I kept them at a low weight and did reps of 12.
Squats: 135x10, 225x10, 275x5, 315x3x5, 275x5. 225x10
The "main attraction" was squats. Belted with my knees loosely wrapped. Managed to work up to 315, which felt a little on the heavy side for my wrists, but was able to rep. I then did some leg presses up to 8 plates, leg extensions, single leg hamstring curls, and calf raises. Overall I felt good - I felt the hamstring curls a bit, so I kept them at a low weight and did reps of 12.
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