Saturday, April 17, 2021
53# KB Swings x 100 (4 x 25)
Tooling around the neighborhood on my bike for a while. Long enough for the wife to ask where I’d been.
Sunday, April 18, 2021
Squats TM 335 -Rhodes 5x5/3/1 Week 2
Bar x 15
135 x 10
185 x 5
225 x 3
235 x 5
270 x 5
300 x 5 x 2
300 x 8 -OK, I guess
Pull Ups
70# assistance
Rule of 25 (6,5,4,4,3,3)
RDLs
225 x 8 x 3
Leg Curlz
3 sets
Been feeling really run-down, probably unrelated to the gym. Post-plague vaccine issues? Allergies? (it is yellow dust snow season). Some well-hidden medical condition revealing itself? I have a phoner with my primary care on Tuesday, and she’s gonna get a laundry list of shit I’ve noticed pop up since the new year…
Monday, April 19, 2021
2.25 mile AM walk
53# KB Swings 5 x 25
Tuesday, April 20, 2021
2 mile AM walk
Bench Press TM 310 -Rhodes 5x5/3/1
Bar x 15
135 x 8
185 x 5
225 x 5
250 x 5
280 x 5 x 2
280 x 8 -smooth, lite, and creamy
BB Rows
185 x 8 x 3
Hammer Strength Incline Press
188 x 24, x 10, x 8 (42)
Triceps Rope Pulldown
3 sets
Face Pulls
3 sets
Wednesday, April 21, 2021
Active Recovery
3 Rounds of
Speed rope x 50 turns
10 pushups
Foam Rolls
20 KB 53# swings
then 3 rounds of
15 4-count jumping jacks
5 KB rows each arm
Hammy stretch
KB squat with 3-second pause x 5
2.4 mile sunset walk
Thursday, April 22, 2021
Deadlift TM 355 - Rhodes 5x5/3/1
135 x 10
225 x 3 x 2
250 x 5
285 x 5
320 x 5 x 2
320 x 8
Chin Ups
70# assistance
8, 7, 2 - stopped when my bicep faltered
Leg Press
568 x 5 x 3
Raced home to start icing my arm. No bruising so it doesn’t seem severe, but it sure got my attention.
Friday, April 23, 2021
Active Recovery
3 Rounds of
Speed rope x 50 turns
10 pushups
Foam Rolls
20 KB 53# swings
Band Concentration Curls -some for a few
No bruise on my bicep, but it still hurts. 2nd half of this recovery program was rendered unachievable by the injury.
20 minute stationary bike ride
Saturday, April 24, 2021
OH Press TM 200 -Rhodes 5x5/3/1 Week 2
Bar x 15
95 x 5
115 x 5
140 x 5
160 x 5
180 x 5 x 2
180 x 10 -Tremendous set
Hammer Strength Decline Press -(3-50 method)
206 x 22, x 14, x 9 (45)
Wounded bicep still very tender, so I went easy on pulling. I simple did as much as I felt comfortable doing…live to fight another day.
Chest Supported T Bar Row
70# -a few sets of about 10 or so reps
Cable Low Rows
worked my way down the stack with Fahves till I couldn’t
Rear Delt Flyes
3 sets to 50 total
Injured Bicep definitely did not affect the pushing portion of this workout
Monday, April 26, 2021
Early morning 1.25 mi walk - I didn’t make time to add to this during the day…
Squats TM 335 -Rhodes 5x5/3/1 -Week 3
Bar x 10
135 x 8
185 x 5
225 x 3
250 x 5
285 x 5
320 x 5 x 3 sets - All really strong
RDLs
225 x 8 x 3
Leg Curlz
3 sets
Abench Crunches - More than 50
Still nursing bicep wound… Tried pronated grip assisted pull-ups, but it was a no-go
Tuesday, April 27, 2021
20 minutes stationary bike
Lat pulls 5 sets at therapeutic weight
Agile 8
125 KB swings @ 53# (30, 35, 30, 30)
3 miles walking
Wednesday, April 28, 2021
Bench Press TM 310 -Rhodes 5x5/3/1 Week 3
Bar x 15
135 x 8
185 x 5
225 x 3
235 x 5
265 x 5
295 x 5
295 x 5
295 x 6
BB Rows
155 x 10
185 x 8 x 2
Hammer Strength Incline Press
188 x 22, 13, 10 (45)
Triceps rope pulldown - 3 sets
Face Pulls - 3 sets
My right bicep injury is healing slowly. I started to feel it as I was fatiguing on the rows, so I cut out a set early.
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Thursday, April 29, 2021
20 minutes stationary bike
Lat Pulls -5 sets of 10 increasing weight every set. Finally not feeling tug on the bicep.
2 mile sunset walk
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Saturday, May 1, 2021
Deadlift TM 355 - Rhodes 5x5/3/1 Week 3
135 x 10
225 x 5
225 x 3
265 x 5
315 x 5
335 x 5 x 3
Cable Lat Pulls (supine grip)
3 sets of 10ish at 120
Leg Press (Sumo stance)
388 x 15, 15, 10
Quad Extensions
3 heavyish sets
Rear delt flye machine
3 sets
Machine Curls (waiting for my ride to pick me up)
3 sets
I was a lump of shit today. 45 minutes to complete a pedestrian Deadlift workout. That’s just for the DL portion, not even the accessory work. I was wiped out after.
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Monday, May 3, 2021
Pleasant 2.5 mile sunrise walk
Press TM 200 - Rhodes 5x5/3/1 Week 3 Finale
Bar x 15
95 x 5
115 x 5
135 x 3
150 x 5
170 x 5
190 x 5 x 2
190 x 7
Chest Supported T-Bar Row
95 x 10, 8, 7
Close Grip Bench Press
205 x 10, 10, 8, 7
Short night after minor car problems set me back a few hours.
De-load needed.
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Wednesday, May 5, 2021
Reasonably pleasant post-sunrise walk. 3.2 miles
Deload
Power Cleans -New, so I walked thru these
95 x 3
115 x 3
135 x 3
Squats
Bar x 10
135 x 10
185 x 5
225 x 3
255 x 2
285 x 2
315 x 2
345 x 2 -These were purty
375 x 1 -Smooth, solid -post plague PR
Decided to not fuck up a good night with another step up the ladder, plus there was no worthwhile spotter in my area. I’ve never done more than a single above 365, but I left plenty in the tank at 375.
Chin Ups
115#, 100#, 85# & 70# assistance x 5 each
55#, 40#, 25# assistance x 3 each
Bicep rehabilitation complete
RDLs
135 x some
185 x even lesser some
Mailed these in.
The squats and chins alone made for a nice deload session.
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Thursday, May 6, 2021
Active Recovery
20 minute stationary bike
100 KB swings (53#) 5 x 20
Sunset 2.5 mile walk
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Friday, May 7, 2021
.75 mile walk to gym
Deload
Bench Press TM 310
Bar x 15
135 x 10
185 x 5
225 x 3
255 x 2
285 x 2
315 x 2
335 x 1 - Disastrous - pushed it right into the j-cups. No rhyme or reason. Maybe focus issue.
350 x 1 -Also ill-advised, but clean. After I racked it, my whole right arm started a severe dull ache. As of this writing, it is just starting to subside. I can’t locate the source. I figure something in the forearm, and I’m betting the KB swing yesterday were the culprit.
Lat Pulls
3 sets of 10, gingerly.
Abench crunch machine, like more than 50
45-deg back raises
3 sets of 10 with 2 30# KBs
.75 mile walk home. So slow it didn’t even register in Samsung Health App
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Saturday, May 8, 2021
3.1 mile sunset walk
Sunday, May 9, 2021
20 minutes stationary bike
Monday, May 10, 2021
Deload
Deadlift TM 355
135 x 5
185 x 5
225 x 5
255 x 3
285 x 3
315 x 3
345 x 2
365 x 2
405 x 1
OH Press
95 x 5
115 x 5
135 x 5
155 x 3
175 x 2
195 x 2
225 x 2 - Nice show-off set. Yes, that’s what that was.
Pull Ups
Assistance @ 115, 100, 85 x 5 each
Assistance @ 70, 55 x 3 each
Chest Supported T-Bar Rows
90 x 8 x 3 sets
Thus endeth this de-load. Anchor cycle of Rhodes 5x5/3/1 up next. Probs Thursday.
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Tuesday, May 11, 2021
Active Recovery/Conditioning
30 minutes stationary bike
Full body circuit (3 times through)
53# KB Swings x 15
BW Pushups x 15
53# KB Rows x 10/arm
Wednesday, May 12
Active Recovery/Conditioning
Agile 8-ish
30 minutes stationary bike
Full body circuit (3 times through)
53# KB Swings x 20
BW Pushups x 20
53# KB Rows x 10/arm
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Thursday, May 13, 2021
Loverly 2 mile sunrise walk. 65F, so I had a ton of company.
Squats TM 345 - Rhodes 5x5/3/1 Anchor Week 1
Bar x 10
135 x 8
185 x 5
225 x 5
260 x 5
295 x 5
295 x 10 - Lung buster
RDLs
225 x 10, 10, 8, 8
Chin-Ups, Assisted
115#, 100#, 85#, 70#, 55# each x 5
40# x 4
25# x 3
Leg Curls -3 sets
Rear Delt Flye Machine -3 sets
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Friday, May 14, 2021
Active Recovery
2 mile sunrise walk
30 minutes stationary bike
Agile 8
3 Rounds of
KB Swings x 20
BW Pushups x 20
KB Rows x 10/arm
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Saturday, May 15, 2021
Bench Press TM 315 -Rhodes 5x5/3/1 Anchor Week 1
Bar x 15
135 x 8
185 x 5
205 x 5
235 x 5
270 x 5
270 x 10
BB Rows
185 x 8
225 x 5 x 3 sets
Hammer Strength Incline Press
188 x 10 x 5 sets
Cable Lat Pulldowns (2-pulley)
140 x 15, 12, 10
Face Pulls 3 sets
Triceps Pulldowns 2 sets
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