Friday 2/17
EASY DEADLIFTS
Sumo Deadlift
3x135
3x225
3x315
1x405
1x405
1x405
Back Extension
5 x 10
Saturday 2/18
EASY DEADLIFTS
Sumo Deadlift
3x135
3x225
3x315
1x405
1x405
1x405
Back Extension
5 x 10
Sunday 2/19
UPPER BODY GYM WORKOUT
Incline Bench
3x135
3x155
3x185
3x205
3x225
Seated Row
5 x 10 x 100
Pec Deck
3 x 10 x 100
Lat Pull-down
3 x 10 x 100
Monday 2/20
EASY DEADLIFT DAY
Sumo Deadlift
3x135
3x225
3x315
1x405
1x405
1x425
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Tuesday 2/21
GYM WORKOUT
Seated Row
3 x 10 x 100
Lat Pull-down (Narrow)
3 x 10 x 100
Lat Pull-down (Wide)
3 x 10 x 100
Pec Deck
3 x 10 x 100
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Wednesday 2/22
BENCH PRESS DAY
Axle Bench Press
3x115
3x145
3x175
3x205
3x235
3x205
3x175
12x145
Thursday 2/23
EASY DEADLIFT DAY
Sumo Deadlift
3x135
3x225
3x315
1x405
1x405
1x405
Back Extension
5 x 10
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Friday 2/24
GYM WORKOUT
Bench Press
3x135
3x155
3x185
3x205
3x225
3x225
Seated Row
5 x 10 x 100
Dumbbell Curl
5 x 10 x 20
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Saturday 2/25
EASY DEADLIFT
Sumo Deadlift
3x135
3x225
3x315
1x405
1x405
1x405
Sunday 2/26
EASY BENCH PRESS
Bench Press
3x135
3x165
3x195
3x225
3x225
3x225
Monday 2/27
CONDITIONING
KB Goblet Squat
10 x 10 x 44
1 Like
Tuesday 2/28
CONDITIONING
Romanian Deadlift
10 x 10 x 176
Have been vacationing with family last few days, just using some stuff my dad has around for these workouts in AM before family time.
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Wednesday 3/1
EASY BENCH PRESS
Bench Press
3x135
3x165
3x195
3x225
3x225
3x225
10x165
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Thursday 3/2
EASY DEADLIFT
Sumo Deadlift
3x135
3x225
3x315
1x405
1x405
1x405
Back Extension
3 x 10
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Friday 3/3
Box Squat
2x135
2x165
2x195
2x225
2x255
2x255
Goblet Squat
10x18
10x26
10x35
10x44
3x53
3x62
3x70
3x88
Two things going on here.
First, kept the box squats easy because this was my first time squatting since tweaking my back about a month ago, next week I’ll add more sets up to 255 until I get back up to the full “8 doubles” workout that’s my bread and butter.
Second, after doing a 10x10 of goblet squats on vacation and being left with an embarrassing amount of DOMS for 2 days, I’ve had to confront the reality that despite all my barbell training, doing such low reps with my lower body has left me rather deconditioned. I think what I’ll start doing is, every weekday after the kids leave for school (before I start work), I’ll take 10 minutes and do this ladder (starting with our 18-pound bell, going up to our 88-pound bell, eight sets of 10 in total). Starting most days with a little micro-workout before I get into the workday should be practical and build a little conditioning into my regular routine.
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Saturday 3/4
MILITARY PRESS
Axle Military Press
3x55
3x85
3x115
3x145
3x145
3x145
3x145
3x145
Sunday 3/5
GYM WORKOUT
Bench Press
3x135
3x155
3x185
3x205
3x225
Seated Row
5 x 10 x 100
Lat Pull-down
5 x 10 x 100
1 Like
Monday 3/6
DYNAMIC EFFORT SQUAT
Goblet Squat
10x18
10x26
10x35
10x44
10x53
3x62
3x70
Box Squat
2x135
2x165
2x195
2x225
2x255
Going to build up the box squats back to the full eight-doubles on the heels of my new daily-goblet-squat routine. For today, didn’t want to blow things out since this is more leg volume than I have been used to lately (and I need it). Will keep working my way up, adding a set or two for the box squats each week, and going all the way up to my 10’s-across from the 18 up to the 88-pound kettlebell.
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Tuesday 3/7
CONDITIONING
Goblet Squat
10x18
10x26
10x35
10x44
10x53
5x62
5x70
3x88
3x88
3x88
Didn’t have much time today, so skipped gym trip in lieu of quick goblet squat conditioning workout.
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Wednesday 3/8
BENCH PRESS
Bench Press (Ohio Power Bar)
3x135
3x165
3x195
3x225
3x235
3x235
3x235
Goblet Squat
3x44
3x44
3x44
3x44
3x44
3x44
3x44
3x44
3x44
3x44
For today, was easier to just grab the 44 pound kettlebell and do a trio of goblet squats between each set of bench presses, but I am keeping the momentum of doing some goblet squats every day.
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