4/13
Strict press, 5 chins between each set
Up to 150x3x5
Bench, 5 chins between each set
Up to 275x3x3
Single arm db press, standing
40x15x4
4/15
SSB Squat, no belt. Done wearing 50 lb vest, was going to super set with box jumps but they were being used as chairs
Up to 335x2x6
Box jump, wearing 50 lb vest
36"x2x12
Surprisingly hard after squats
Back raises, still wearing vest
20x5
4/24
Power clean from hang SS/w chin up
Bar x a few/ +45×6
Bar x a lot/ +45×6
115×3/+45×6
115×3/+45×6
145×3/+45×6
145×3/+45×6
165×3/+45×6
165×3/+45×6
185×3/+45×6
195×3/+25×6
205×3/+25×6
215×3/+25×6
225×3/+25×6
235×3/+25×6
245×2,missed 3rd/+25×6
100 cable tricep extensions, 100 cable curls, 100 cable face pulls, 100 cable straight arm pull downs. All with very low weight and lots of flex/pauses
1 Like
4/27
Gym now has a place to do dips again, so I went a little overboard.
Dips
20 cable single arm rows between each set
Bwx10
Bwx10
Bwx10
+50×6×10
Switch to 20 cable facepulls between each set
+50×6×10
Switch to 20 straight arm pulldowns between each set
+50×6×10
Did this without rest between sets. Took a 3 minute break, then did +50×20 to round out the 200 total
Headstands, handstands, and other upper body isometric hold type things
6 3 minute rounds on the heavy bag with 50 oz gloves, jabs only. This fatigues my arms more than anything I’ve ever experienced.
1 Like
4/28
High bar back squat
Up to 365×3×3
Low bar
365×3×3
Add belt
405×1×3
300 45° back raises, RP
5/1
TBDL
Barx10
170x3
260x3
350x3
440x3
510x3
Add belt, straps
600x3
650x1
650x1
650x1
650x3
650x1, last set took more than I thought. Form was iffy so I settled for a 30 second hold
400x3x6, EMOM
Back raises
80 lbsx10, bw x10
80 lbs x10, bwx10
80 lbsx10, 40 lbsx10, bwx10
80 lbsx10, 40 lbsx10, bwx10
Bwx30
Single arm cable rows for a bunch
Few curls
3 Likes
What is a TBDL? That’s some serious weight!!
Trap bar deadlift. Definitely easier than a traditional barbell, so the numbers don’t mean quite as much.
5/6
Box jump
44"x2x6
48"x2×3
While wearing 50 lb vest
Trx inverted row SS/W strict clean and press
×10/65×10
×10/95×10
×10/115×10
×8/125×8
Removed vest, grip was struggling for both cleans and rows
(×12/135×6)×4
10 minutes of dips and chins, did sets of 3 on chins and 5 on dips. Chin sets from 7 minutes on were basically till failure. If I counted right, I made it through 22 rounds.
Bunch of tricep extensions, curls, and face pulls
5/8
Long warm up
Log clean and jerk, at least attempted split jerk
Log x 5 x 2
150×3×2
200 for 10 singles EMOM
200 band good mornings
100 lunges per leg
5/12
500 bodyweight squats, done over the course of 45 minutes-1 hour while taking care of things around the house.
2 Likes
5/14
5 rounds of
Cable high pull
Cable row
Cable pull through
Power clean from hang SS/w 5 high bar squats with same weight
Barx3x2
95x3
125x3
165x3
205x3x12
Back squat, nylon and belt, bare knees
I used weird plates and actively tried to not know what was on the bar. Worked up to a single that was really difficult. Ended up being 445, but was a smidge high. Was an interesting mental exercise on top of the squatting
OH squat
115x8x3
2 Likes
5/15
While wearing 50 lb vest
20 rounds of
5 pull ups
8 dips
10 cable upright rows
10 band tricep extensions
Strict press
115x3x20
Cable tricep extensions x tricep cramps
Kettlebell grip thing x a bunch
Bumper plate toss and catch x a bunch
2 Likes
5/18
Jump squats with SSB SS/w 5 shins to bar leg raises
Bar × a bunch
135×3×10
Sandbag bear hug carries
220x180’×5
Sandbag Shouldering, alternating shoulder
220x2x10, 90 seconds rest
Found a 90° back raise/bastardized GHR at a thrift shop for $12, so it became the newest addition to the gym. Luckily my gym owner appreciates housing my equipment.
10 rounds of 10 back raises and 10 sit ups on new equipment
Fat grip single arm cable rows
Sets of 10, increasing weight until getting 10 required a little cheating
Log clean
200x5x8
1 Like
That photo makes it look like one piece of equipment and I was really confused how the fan would come into play during a GHR.
Hold the top position of the back raise and hand bike the pedals maybe? 
Lol that would be an excellent ‘gym fails’ meme.
5/23
Usually I lift before any other training, but today I went to bjj prior to lifting. Forearm fatigue was pretty bad
Log hang clean to strict press, cleaning each rep. Under 1 minute rest between sets
100x3x2
120x3x2
140x3x2
150x3x20
Banded neutral grip chest press x a bunch
Banded tricep extensions x a bunch
5 rounds of
Cable face pull x 15
Kb grip exercise x 15
5/24
SSB squat, beltless
315x2x10, >60 seconds rest
Now with 5 count eccentric
135x10x3
These were absolutely horrible. Means to me that I’m pretty bouncy/ reliant on stretch reflex in my squat. May keep long eccentrics as accessory work for a little while.
Sandbag squat. hug, lift, drop
220x5x5
Bunch of single leg calf raises while wearing weight vest.
20 minute walk wearing 2 vests, around 110 lbs. Traps are fried
Bunch of kettle bell grip work