Friday, June 29, 2018

Upper body

Fri, 29 Jun 18

OHP: 95x5, 115x5, 135x5, 145x5, 155x3x5
DB Rows : 100x3x10
Cable flyes: 17.5x4x15
Dual pulley pulldown : 50x5x10

I was tired today, didn't spend a lot of time messing around.

Thursday, June 28, 2018


Thurs, 28 Jun 18

Deadlifts : 225x5, 315x5, 365x5, 405x3x2
Leg press: 4x10, 6x10, 8x10, 10x5, 12x5, 14x4
Leg extension: 100x10, 130x10, 145x10, 160x10, 175x10

My back was a little fatigued, but managed a few sets of doubles.  Hit the leg press hard.  I was shooting for 5 reps with 14 plates, but could only get through 3, reset, and hit the 4th.  Decided to pass on the 5th.  I was a little dizzy.

Tuesday, June 26, 2018


Tues, 26 Jun 18

Bench : 135x10, 185x5, 205x5, 225x5, 235x3x3
Pull-ups : bwx4x5
Seated smith machine OHP : 90x2x5, 110x3x5
One arm Triceps press: 30x3x10

This was a pretty good session.  Bench went up.

Monday, June 25, 2018


Mon, 25 Jun 18

Squats:  135x5, 225x5, 275x5, 315x5, 335x3x3

Went well.  The 3x3 set was heavy, but I managed to go ATG and slow.

Friday, June 22, 2018


Fri, 22 Jun 18

Bench : 135x5, 185x5, 205x5, 225x3x5
OHP : 95x5, 115x5, 135x5, 155x5, 175x1, 155x4, 135x2x5
Pull ups: BWx3x5

I was super happy with this session.  My last set of bench presses were a bit rushed, and I had to rack the bar in-between the two last reps, but I was still happy.  The first three reps of each of those sets simply flew up.  I was stunned.  I hit the 175 that eluded me a week or so ago on the OHP as well.  I failed the first attempt, but knew that it was actually in me, and made a second attempt after psyching myself up a bit.

Thursday, June 21, 2018

Deadlifts (425 1RM)

Thurs, 21 Jun 18

Deadlifts : 225x2x5, 315x2x5, 365x2x5, 385x2, 405x1, 425x1
Sumo Deadlifts : 225x3x8

Good workout!  I had a lot of volume on the low end, with 4 good working 5 rep sets.  I managed to break the 405 and hit a 425, which was great.  I'll keep pounding away.  I some sumo work at the end, just because I had the bar and everything there and still had some energy.

Wednesday, June 20, 2018


Weds, 20 Jun 18

Bench : 135x8, 185x2x5, 205x3x5, 185x2x5
DB Rows: 80x10, 90x3x10
OHP: 95x4x8
Front pulldown : 40x10, 50x10, 60x10, 70x10
Triceps press : 100x4x10

Definitely an improvement from last bench session.  Where I only did the 205 for 3x3 last time I did it for 3x5 today.  It was hard, but not excessively grindy.  I added another set at 185 over last session.  I cranked the DB rows up 20 more pound, using straps.  I threw on some fairly strict OHP, and finished off with some bicep and tricep work.

Tuesday, June 19, 2018


Mon, 19 Jun 18

Squats: 135x5, 225x5, 315x5, 335x3, 355x1

Smith Machine RDL (plates) : 4x4x10

Kept it simple today.  I just wanted to see how my squat was doing.  I didn't have the confidence to break at 375, but 355 was fine.  Finished up with some high Rep RDL.

Wednesday, June 13, 2018


Weds, 13 Jun 18

Squats: 135x5, 225x5, 315x3x5
Smith Machine RDL (plates): 4x1x8, 6x2x5

I'm not going to lie - the last rep on each set of squats was a task.  The last set I did REALLY slowly.  I actually paused at the bottom of each rep.  I finished up with some Smith RDLs.  I was going to do 3 work sets, but frankly, I felt as if I had worked enough by the time I finished the second set with 6 plates.

Monday, June 11, 2018


Mon, 11 Jun 18

Bench : 135x3x5, 185x3x5, 205x3x3
DB Rows: 70x4x10
Rehab work

So, I went heavy on the bench and rows.  It took a while to get my shoulder into the movement.  I was happy to be able to smoothly work the 185s, and the 3x3 on 205 was a bonus.  I decided not to screw around and abstained from trying 2 plates.  I mean really, it would have possibly been injury inducing, and nobody would be impressed anyhow.  I used straps for the rows as I really wanted to hit them hard and not be limited by grip.  I could probably move up another 10 or 20 pounds with the straps.

For the remainder of the time I did some cable work on my shoulders and triceps.  Just high rep light stuff to get the blood flowing and mobilize the shoulder joint a bit more under a far lighter load.

Friday, June 8, 2018


Fri, 8 Jun 18

Squats : 135x5, 225x5, 275x5, 315x3x4
Smith Machine RDL (plates): 4x3x5

Squats went MUCH better today than Monday.  I was prepared to quit lifting altogether Monday.  The 315s were hard, but not nearly as hard as Monday.  I finished up with some RDL using the smith machine.  I tried this one other day and I really was able to get good glute thrusts with it.  I'm able to get right up to the bar and focus on bending over at the hips much easier than with a free barbell.  I used straps as well.  If you haven't tried them with the smith I'd recommend it.  I try to use the smith as little as possible - but for some exercises it really helps.  Not having to worry about the bar swinging out and grip, etc., makes it far easier to focus on the hip movement - and really, that's why you're doing RDL - glutes and hams.

Thursday, June 7, 2018

Upper body

Push press : 95x2x5, 115x2x5, 135x5, 155x5, 175xF, 175xF, 135x2x5

Ez-Bar Curls: 50x10, 60x10, 70x3x5

DB Press: 45x4x10

Went well. I couldn't hit the 175 on the push press - if get about half way and couldn't lock it out.

Wednesday, June 6, 2018


Weds, 6 June 18

Deadlifts: 225x3x5, 315x2x5, 365x5x1
Shrugs : 315x4x5

Finally, a decent workout.  I had to use straps on the 5 singles, and for the shrugs.  My hands aren't used to the bar anymore - I have to toughen them back up.

The first single at 365 left me seeing stars, but after that I was fine.  I was going to do five sets of shrugs, but after the fourth I was done.

Tuesday, June 5, 2018


Tues, 5 June 18

Incline Bench Press: 95x4x8
Bench: 135x2x10, 185x4x5
DB Row: 60x10, 70x3x10

Fairly simple day.  I had to wait for a bench, so I did some incline bench work.  I tried the decline bench with just the bar, but the path is super weird.  I probably shouldn't have done the incline bench with the barbell, as it made the normal bench really weird at first - my groove was off.  Anyhow, the sets of 185 were quite hard.  I couldn't actually knock out 5 without resetting, but the resets were under 10 seconds.  So, like 3 reps, reset, 2 reps.  My DB row was pretty decent.  I'm trying the variant where you don't put one leg on the bench, both are on the floor.  It makes it easier to keep the back flat and is very stable.  (Supposedly it helps to prevent hernias).

Anyhow, I'm going back to basics.  

Monday, June 4, 2018

Garbage day.

Mon, 4 June 18

So, I had planned to increase my squats.  Ended up being total crap.  After warming up with a few sets of 135 and 225 I moved on to 315.  No accessories - no belt, no wraps, etc.  I was only able to do two singles at 315 and got pinned at the bottom.  So I took two plates off and squatted bottom up from 225.  I did a few paused at the bottom, then a bunch of fast 135s, then a bunch of 135s from the bottom, then a few more 225s.  I'm pretty sure I've lost a lot of strength on this cut.  Switching things up from straight powerlifting style to mixed BB style machine work hasn't been good for my legs.

Until I get my strength back I think I have to go old school again.  Squat, bench, deadlift.  Maybe 5/3/1 BBB.  Then I can go squat Mon, bench tues, dl weds, bench thurs, squat fri.

Friday, June 1, 2018


Fri, 1 Jun 18

DB OHP 30x6x10
DB Row: 50x10, 60x5x10
Seated Smith Machine OHP: 50x2x10, 70x2x10, 90x2x10
Face Pulls: 25x10, 35x10, 50x10, 65x3x10 
Tricep Press: 100x4x15
Curls: 40x3x15

Good upper body shoulders workout for the end of the week.


Thurs, 31 May 18

Squats::135x8, 225x5, 315x3x3
RDL: 135x2x10, 225x4x5
Calf Raises: 50x4x10
Leg Extensions: 110x4x15

Squats were hard, but I've got to get back into shape.  The RDLs definitely hit my glutes, my left butt cheek was pretty sore!