Warm up
Open shoulders and hips, some hip circle rack squats and plate squats, 3 way RCs
Back Squat
45x2x5, 95x5, 135x5, 185x5, 205x2, 235x3, 275x2, 300x3 RPE9, 250x3x3 (tempo, paused)
-with-
Hand release pushups and single arm kneeling upside down KB press
Paused Flat DB Bench
50x5, 75x5, 95x4x5, 100x4
-with-
T bar rows, chest supported db rows, chest supported rear delt flys
10lb back Ext
4x20
-with-
Hanging leg raises and stir the pot
Arms
Gutted through this one, rocking a cold. Skipped yesterday trying to rest up. Helped some, but still had LOW energy and generally felt like shit. All in all happy with performance though. 2nd rep with 300 rolled up my back and screwed with me some. Stupid shirt was slick and was struggling getting the bar in the proper rack. Still, 15lbs progress while sick. The was supposed to go 5x5 with 95s on bench but the 100s were looking at me. Barely missed rep 5 on the 5th set. One more work out then will take a deload.
No, it does really. I’ve been on the fence about shoes, and the top end ones are so expensive that I havent really put a lot into it. My wife keeps saying they are an investment, (which they are,) but with having to pay for school and all the other bills on top of that, I’m not really in the “spending ~200 dollars” mood. I still have the free trial of amazon prime and they have them for 90 dollars, so now I know what i’m going with. How do they fit you? Are they true to size or should I go up/down?
They are a great value, for sure. I went a half size down to ensure a snug fit. Rather a little tight than a little loose. They actually ended up being a perfect fit. Ive had them for over a year and they still look and perform brand new.
RDL
135x5, 215x5x5
-with-
Ab wheel and stir the pot
Arms
Still got a cold, but performance was good. Will start performing sub max over warmups on most days, most movements. Very slow progression on them. Felt strong and healthy on both bench and squats today, so not much to report.
1 Mile: 7:30 (89%)
2 lap walk
400: 1:14 (85%)
1 lap walk
PT, bear to cobra, couch stretch
Long business week, slept 4 hours last night if that. This was more of a therapy session, getting some sun rays outside with my music. Didn’t push it, but also didn’t whiff it.
BB OHP felt great pre exhausted. Will keep this 3rd day looking like this. Circuit work first, then BB OHP pre exhausted. Will slowly add volume and progression to OHP over the coming weeks.
I don’t know man, you got some abs. Shoulder didn’t fall off. Bench Press is up. You got a couple good run times. You trained sick a couple times. Went on a business trip without getting too run down. It was your hard work and effort. But maybe it didn’t hurt?
Warm up
Bear to cobra, open shoulders, quick quad rollout and stretch, ankles, hip circle rack squats and goblet squats, tri RCs
Back Squat
45x2x5, 95x5, 135x5, 165x5, 195x3, 225x2, 255x1, 275x1, 295x1, 255x8 RPE8, 200x20
-with-
Hand Release Pushups
5x12
Paused Flat DB Press
55x5, 75x5x10 (move up to 80s next time)
-with-
Chest supported DBs Rows and rear delt flys
Paused Back Ext
+15x3x20
-with-
Abs
Arms
+10lbs on the 8 rep set. Had a few more good reps. Right hip still pinching a bit. Need to cut depth just a touch. Finally got the 75s for 5 sets across. Last rep was tough, but going to move to 80s next time knowing it’ll probably take several cycles to get it (maybe not?).
This workout about broke me. Very low energy today, everything felt like RPE10. Still got through it. 5 more pounds on bench and 10 on squats, so, happy about that. Unless I’m 100% sure I can go up on 8’s next cycle, I will stay this weight on both bench and front squat to own the weight better and lower the RPE.
OHP
45x2x5, 75x5, 95x5, 105x5, 115x5, 125x5, 135x5, 95x5x5 (20 sec rest)
-with-
More weighted pull ups and ab wheel
Arms and single arm 50lb kb shrugs
Might rename this glamor muscle day. Will start my typical progression protocol for OHP… May move it to first lift too, we’ll see. Right knee is sore, so May take the back off work a little easier on squats for awhile. Still going to keep the progression set moving though. All is good.
Kneeling press holding the kb so the bell is above the hand (aka bottoms up press) I’m guessing. They’re fun, and apparently amazing for shoulder stability. Definitely guarantees you’re crushing the bejeezus out of the handle.
