Thursday, November 28, 2019

Lower body

Thurs, 28 Nov 19

Squats: 135x5, 225x5, 275x5, 315x5, 335x5, 315x5
RDL (deficit): 225x3x5

Today's lower body session went well.  Squats were hard, but I was able to maintain a brisk speed.  My old hernia scar area is still causing me discomfort.  The RDLs were heavy - deliberately so.  I managed 3x5.  These were performed standing on a 45 lb rubber coated weight and 2x25 lb rubber coated weights.  Probably around 8 inches of deficit.  I got a real good stretch on my hamstrings and glutes and could even feel a bit of burning in my traps right out of the gate.

Wednesday, November 27, 2019

Upper body - pull

Weds, 27 Nov 19

Bent over rows: 135x10, 185x10, 205x10, 215x6, 225x5, 215x4
Face pulls: 70x10, 80x10, 90x10, 100x10, 110x10, 120x10
Ez bar curls: 75x5x10
One arm cable fly: 30x12, 40x12, 50x12, 50x12, 40x12

Went well.

Tuesday, November 26, 2019

Upper Body - Push

Tues, 26 Nov 19

Bench: 135x10, 185x10, 205x4, 215x2, 185x6
Cable Rope Tricep Extension: 60x15, 70x15, 80x12, 70x15
CGBP: 95x15, 115x3x10
Standing DB Press: 35x10, 35x9, 35x7

Went pretty good - I got stuck under the pin on the last rep of the first 185x10, but managed to keep it together and get it on the pin.  I think I scared one of the trainers, so I put the safeties on after that set.  It did take quite a bit out of me trying to keep from having the bar collapse, and my subsequent sets had less reps than planned.  Everything else went well.

Monday, November 25, 2019


Mon, 25 Nov 19

Deadlifts: 135x5, 225x5, 315x5, 335x5, 355x3, 375x2, 385x1.

Went well.  I probably shouldn't have started going up 20 lbs at a time so early.  Failed getting the 395 past my knees.  I tried twice, and just didn't have it in me.  Maybe next time I will go 365 then start adding 10 at a time.  315x5, 365x5, 385x3, 395x2, 405+x1.  That will give me the same number of reps, but at a higher weight.  (assuming I was just tired out).

Friday, November 22, 2019


Fri, 22 Nov 19

Squats: 135x5, 225x5, 275x5, 295x5, 315x5, 295x5

Warmed up for about 10 minutes and started working on my squats.  I felt good and had no pain.  I was able to maintain decent speed throughout, nothing was grindy.  I ended the session after one backoff set as I felt I had done enough for one day, with [email protected]%, [email protected]%, [email protected]%, [email protected]%, and [email protected]%. (assuming a current perceived 1RM of 350 lbs).

I was done in about 50 minutes, so it's likely I will have to alternate deadlift days with squats, and perhaps add an accessory on deadlift days if I am done quickly.  (like front squats or something).

Thursday, November 21, 2019

10-Rep Upper Body

Thurs, 21 Nov 19

Since my body breaks a little easier I'm going to be messing around with approaches.  I think off-hand I will go with a more ARPE/PPL kind of method.  So three day rotations of upper body push, upper body pull, and legs.

Upper body push main exercise will be bench press.  Accessories will be CGBP and I'm thinking DB decline bench for pecs, and single arm cable pulls as finishers if I have any time/energy left.  I will start with a reasonable weight for the bench and shoot for 10 reps.  I'll add another 20 lbs, and shoot for 10.  I'll repeat until I start to feel like 20 is too much and add 10.  If I get less then 10 reps I will add a bit more and continue until I have either nothing left in the tank or hit a single or double. Accessories will be whatever I feel like in terms of weight for about 15 reps per set, 3 sets of each.

Pull will be bent over row as the main.  I'll do it the same way - sets of 10 to start.  Chin ups, curls, and face pulls for the accessories.

Legs will be working up to 3x6 for both squats, then deadlifts.  There shouldn't be any time left over for anything else following both of those.  Since I've been having trouble with my legs lately I will spend a good 5-10 minutes warming up and stretching.

OK. So that's the plan, and we all know that no plan survives first contact with the enemy. (in this case gravity and my body trying to overcome it).


Bench: 135x10, 155x10, 175x8, 185x5, 195x3, 205x1
Tricep Extension (rope and pulley):  50x4x15
Standing DB Press: 30x4x10
CGBP: 95x3x15

Went well.  I didn't really get a lot out of the standing DB press and my triceps were probably fine with the combo of bench and CGBP.  That's why I picked two chest dominant exercises as accessories in the actual plan.

Tuesday, November 19, 2019

Heavier leg work

Tues 19 Nov 19

Squats: 135x5, 225x5, 275x5, 295x3, 315x2, 295x4, 275x5, 225x2x5

I was really pleased with this.  No pain.  I warmed up and stretched for about five minutes and got at it.  Knee and wrist wraps, shoes, no belt.  I really hate my "skinny Tony" belt.  It pinches and doesn't latch as nicely as my other belt.  I may see if I can get my "fat Tony" belt to fit, even though it will probably be almost double wrapped around me.  But hey, that's 20-ish mm of support instead of 10.

Friday, November 15, 2019

Light leg work and stretching

Fri, 15 Nov 19

Another light day. About 40 minutes of stretching and mobility work. 4x25 light kettlebell swings. 

Wednesday, November 13, 2019

First day doing legs in a bit

Weds 13 Nov 19

After quite a bit of stretching I managed to do squats and deficit RDLs at 225. Farmers walks for 200 steps (50x4) with a 50 lb kettlebell both hands. Otherwise it's all been upper body.

Thursday, November 7, 2019

I haven't stopped training. I'm just broken.

Those groin pulls are taking their good sweet time to resolve.  A little left hamstring involvement as well.  So, I'm doing more benching and isolated upper body stuff and some light mobility/cardio on the lower body.