7/27/21
DL
1 x 3 x 155
1 x 3 x 185
1 x 3 x 215
4 x 2 x 230
Kneeling Single Arm Landmine Press
4 x 10 x bar
Single Arm Landmine Row
4 x 8 x 45
Step Ups
1 x 10 per side
7/27/21
DL
1 x 3 x 155
1 x 3 x 185
1 x 3 x 215
4 x 2 x 230
Kneeling Single Arm Landmine Press
4 x 10 x bar
Single Arm Landmine Row
4 x 8 x 45
Step Ups
1 x 10 per side
7/29/21
Squat
1 x 4 x 140
1 x 4 x 165
4 x 4 x 195
Pendlay Rows
5 x 3 x 135
Superset Pushups and RDL’s
Pushups 5 x 10
RDL 1 x 5 x 185, 4 x 5 x 160
8/1/21
Squat
1 x 5 x 140
1 x 4 x 165
1 x 3 x 195 (May have actually been 2 sets. Spaced out)
4 x 2 x 220
Pendlay Rows (Been doing these with a reverse grip sometimes)
5 x 4 x 135
Two Handed Landmine Press
4 x 10 x 82.5
Good Mornings
4 x 5 x 115
8/3/21
Substituteed Rack Pulls from about five inches below knees in for DL off of blocks.
1 x 3 x 185
1 x 3 x 215
1 x 3 x 245
3 x 2 x 260
Two Handed Landmine Press
4 x 10 x 82.5
Mixed in a few partial range of motion chin ups between LM sets. Didn’t hang all the way at the bottom to prevent too much extension on the shoulder. Basically dead stop reps.
Also did a little single leg rehab work.
8/7/21
Squat with a 2 Second Eccentric Pause
1 x 3 x 140
1 x 3 x 165
4 x 3 x 195
Pendlay Rows
5 x 5 x 140
Two Handed Landmine Press
5 x 10 x 82.5
Power Snatch
3 x 75
2 x 95
1 x 95
1 x 105
1 x 115
Trap Bar Loade Carry 205 lbs
Curls and OH Triceps Extensions Superset
Curls 65 lbs 10/5/7
Tri 45 lbs DB 10/10/10
A couple things to address foot, ankle, and hip stability including touch down squats and Single Leg RDL
8/9/21
Squat
1 x 5 x 140
1 x 5 x 165
4 x 5 x 180
Pendlay Rows
5 x 3 x 150
Two Handed Landmine Press
4 x 6 x 85
Good Mornings
5 x 5 x 115
8/11/21
Deadlifts to Knees + One Full DL Rep
1 x 3 + 1 x 155
1 x 3 + 1 x 185
1 x 3 + 1 x 215
4 x 2 + 1 x 230
Two Handed Landmine Press
85 lbs - 7/7/6/6
Superset with
Dead Stop Chin Ups
4 x 2
Touch Down Single Leg Squat
1 x 25 x BW per side
8/14/21
Squat
1 x 5 x 140
1 x 4 x 165
1 x 3 x 195
4 x 2 x 220
Pendlay Rows
5 x 4 x 150
Two Handed Landmine Press
3 x 7 x 85
1 x 8 x 85
Single Arm KB Snatch
2 x 10 x 25 per side
Single Arm KB Swings
2 x 10 x 45 per side
Farmers Walk 105 lb DBs.
OH Triceps Extensions and Curl Superset
Tri 3 x 10 x 50
Curls 1 x 6 x 60, 2 x 5 x 60
Touch Down Single Leg Squats 1 x 25 per side
8/17/21
Squat with 2 Comcentric Pause
1 x 3 x 140
1 x 3 x 165
4 x 3 x 195
Pendlay Rows
150 lbs 5/5/5/5/4
Good Mornings
4 x 5 x 120
8/19/21
Deadlift + Partial Reps from Just Below Knees to Lockout
1 + 2 x 155
1 + 2 x 185
1 + 2 × 205
1 + 2 x 215
4 × 1 + 2 x 230
Two Handed Landmine Press
4 x 8 x 90 (Used a 35 lb bar that was already in the LM base instead of a 45 lb bar so I added 5 lbs in plates.)
Partial Rep Chin Ups
2/2/2/3
8/20/21
Squat
1 x 5 x 140
1 x 4 x 165
1 x 3 x 195
2 x 2 x 220
3 x 1 x 235
Pendlay Rows
5 x 5 x 150
Two Handed Landmine Press
3 x 6 x 90
1 x 8 x 90
Single Arm KB Snatch
2 x 10 x 30 per side
Single Arm KB Swings
2 x 10 x 55
DB Curls
25’s - 14/7/5
OH Triceps Extensions
1 x 10 x 60
8/24/21
Squat with an Eccentric Pause
1 x 3 x 140
1 x 3 x 165
1 x 3 x 195
4 x 2 x 210
Pendlay Rows
5 x 3 x 160
Good Mornings
4 x 5 x 130
Had to split it up today. So after work:
Two Handed Landmine Press
3 x 5 x 95
1 x 10 x 95
Did a combination of Hex Press and regular DB Press with little to no rest keeping the DB’s in the lockout position between 3 sets of 10.
Three sets of Cable Triceps Extensions.
8/27/21
Deadlift with a 1 Second Pause Just Above Knees
1 x 3 x 155
1 x 3 x 185
2 x 3 x 215
4 x 2 x 230
Two Handed Landmine Press
4 x 5 x 100
Partial Range of Motion Chin Ups
1 x 5
8/29/21
Squat with Bands (Substituted for Chains)
1 x 5 x 140
1 x 5 x 185
4 x 4 x 195
Pendlay Rows
5 x 5 x 125
Two Handed Landmine Press
4 x 5 x 100
Single Leg RDL
3 x 10 x 25
I’m going to begin using a heavier day once per week on my Pendlay Rows and a lighter with a more controlled eccentric portion of the lift once per week. Today, on the latter, I used a soft touch down at the end of each rep as a guide point.
Trying to continue to address some tendonitis in my left knee. It’s better than it was. Still a bit of an issue.
I’m typically doing three days of the Landmine Press per week. This coming training week, I need to begin using some type of periodization for that lift. Haven’t decided exactly how I’m going to go about it yet.
8/31/21
Squat
1 x 5 x 140
1 x 4 x 165
1 x 3 x 195
2 x 2 x 220
2 x 2 x 235
Good Mornings
4 x 5 x 135
9/2/21
Deficit Deadlifts
1 x 3 x 155
1 x 3 x 185
4 x 2 x 200
Pendlay Rows
5 x 5 x 160
Partial Range Chin Ups
1 x 5
Then later after work…
Two Handed Landmine Press
4 x 5 x 100
1 x 15 x 100
DB Bench Press
2 x 12 x 40’s
1 x 10 x 40’s
Cable Triceps Push Down
3 sets
9/6/21
Squat
1 x 5 x 140
1 x 4 x 165
1 x 3 x 195
4 x 2 x 220
Pendlay Rows
5 x 5 x 125
Two Handed Landmine Press
3 x 5 x 105
1 x 7 x 105
Spanish Squat
4 reps at approximately 15 seconds
Single Arm KB Swings
3 x 10 x 55 per side
Eccentric Leg Extensions
9/8/21
Squat
1 x 5 x 140
1 x 4 x 165
1 x 3 x 195
4 x 2 x 220
Good Mornings
4 x 4 x 140
Eccentric Leg Extensions
4 x 6 per side
Seated Calf Raises
3 x 10 x 45
Abductor and Adductor work
Wanting more time to do some exercises to avoid strength imbalances, primarily in lower body, that contribute to aches and pains. Been doing three days per week. Been running a program with some modifications for upper body given the AC Osteoarthritis in my shoulder. Gonna keep on that but I’m thinking about spacing it out over four days into an Upper/Lower split so I can spend more time doing additional exercises on lower days to keep myself a little healthier. The prescribed exercises and rep schemes on squats and deadlifts will remain as written.
9/9/21
Pendlay Rows
170 lbs - 5/3/3/3/4
Two Handed Landmine Press
4 x 5 x 105
1 x 9 x 105
Lat Pull Downs
3 x 12 x 75
DB Bench Press
3 x 8 x 50’s
The first two exercises were superset together and the latter two were as well.
9/11/21
Squat
1 x 5 x 140
1 x 4 x 165
1 x 3 x 195
4 x 3 x 220 (I believe I miss loaded and it was actually a little heavier.)
Touch Down Squats
1 x 21 BW per side
Seated Calf Raises
Standing Calf Raises
Adductor and Abductor work