9/12/21
Deadlift to Knees with a One Second Pause
1 x 3 x 155
1 x 3 x 185
2 x 3 x 215
3 x 2 x 230
Pendlay Rows
170 lbs 5/5/3/3/3
Two Handed Landmine Press
105 lbs 6/6/5/5/6
Neutral Grip Lat Pull Downs
3 x 10
Elevated Pushups
15/15/13
9/12/21
Deadlift to Knees with a One Second Pause
1 x 3 x 155
1 x 3 x 185
2 x 3 x 215
3 x 2 x 230
Pendlay Rows
170 lbs 5/5/3/3/3
Two Handed Landmine Press
105 lbs 6/6/5/5/6
Neutral Grip Lat Pull Downs
3 x 10
Elevated Pushups
15/15/13
9/15/21
Squat
1 x 5 x 155
1 x 4 x 180
2 x 3 x 210
3 x 2 x 235
Good Mornings
4 x 4 x 140
9/16/21
Pendlay Rows
5 x 5 x 170
Two Handed Landmine Press
4 x 6 x 105
1 x 10 x 105
Neutral Grip Lat Pull Downs
3 x 12 x 100
DB Bench Press
55’s - 10/8/5
The first two exercises were superset together as were the latter two.
Getting to a point where I’m probably going to need to begin some periodization scheme for the LM Press. Thought I was going to need to a few weeks ago but have been able to keep pushing through on it. But my shoulders feel a little achy after tonight. Given the history there, I don’t want to take a chance there. I’ve also found that when doing these without the Landmine Base at work or at home, they are easier. The base elevates the barbell a little. I’m assuming that’s the primary difference.
I’ve really been fighting my Training ADD and personal demons the last few days. Feeling tremendous urge to shift gears to some degree but I’m committed to finishing this modified program. I do need to get back to doing more conditioning however for health needs and job requirements. Weight loss has also stagnated recently in the 208 - 210 range. Need to focus on the drive down to sub 200.
9/19/21
Squat
1 x 5 x 140
1 x 4 x 165
1 x 3 x 195
4 x 2 x 220
Deadlift
1 x 3 155
1 x 3 x 185
1 x 3 x 215
2 x 2 x 245
2 x 1 x 260
Two Handed Landmine Press
5 x 5 x 110
Partial Range Chin Ups
1 × 5
1 x 4
Pin Press with Swiss Bar
1 x 10 x 95
1 x 7 x 95
Had some unexpected stuff with my schedule yesterday so I combined some core stuff from yesterday and today into one.
9/21/21
Pendlay Rows
7 x 5 x 140
Two Handed Landmine Press
70 lbs - 74 total reps in 7 minutes.
Partial Range Chin Ups
3 x 2
Superset with
Pushups
3 x 5
9/23/21
Squat
1 x 5 x 140
1 x 4 x 165
1 x 3 x 195
1 x 2 x 225
1 x 1 x 245
1 x 1 x 265
1 x 1 x 285
Eccentric Leg Extensions
3 Sets
Seated Calf Raises
1 x 19 x 50
9/25/21
Deadlift
1 x 3 x 155
1 x 3 x 185
1 x 3 x 215
1 x 2 x 245
1 x 1 x 270
1 x 1 x 295
1 x 1 x 305
1 x 1 x 320 (This one was a grind)
15 Minute Density Block Alternating Pendlay Rows and Swiss Bar Floor Press
Pendlay Rows - 40 Reps at 140 lbs
Floor Press - 40 Reps at 95 lbs
7 Minute Density Block Two Handed Landmine Press
50 Reps at 80 lbs
7 Minute Density Block of Lat Pulldowns
55 Reps at 140 lbs
9/29/21
Doing an off week. Put in a light and easy full body session today with some goblet squats, lat pulldowns, dumbbell presses, and RDL’s.
10/2/21
Back at it after a week off/deload.
Weighed in today at 210.0 so I’ve gained a couple pounds back. Time to ratchet up efforts and focus up on body composition.
I picked up an InstaPot Air Fryer Combo last weekend. Should be very convenient for making meals for work in bulk. Made Borscht for this week substituting turkey in for the beef. Making beef stew for the family for the weekend right now. And I’m going to make some curry for work for 2-3 days to start things off.
Floor Press with Swiss Bar
Ramped up with sets of ten to a top set of 10 x 115.
Two Handed Landmine Press
Ramped up with sets of ten to a few sets of 10 x 85.
Elevated Pushups
1 x 20
1 x 15
Lateral Cable Raises
4 x 10 x 5
OH Triceps Extensions
1 x 15 x 50
1 x 8 x 50
Medicine Ball Throws (Pushing)
8 lb Ball
10 Two Handed
10 One Handed per Side
10/3/21
Front Squat
4 x 8 x 115
Reverse Hyper
1 x 10 x 20
1 x 10 x 25
1 x 10 x 35
1 x 10 x 45
Sissy Squats
4 x 10 x BW
Single Leg RDL
4 x 8 x 25 per side
Single Leg Eccentric Leg Extensions
2 x 10 with a slow negative
Standing Calf Raises (Machine)
3 x 10 x 150
Seated Calf Raises
3 x 10 x 55
Adductor and Abductor Work
10/5/21
Deadlifts
5 x 5 x 235
Face Pulls
2 x 10 x 47.5
1 x 15 x 47.5
10/7/21
Floor Press with Swiss Bar
10 x 45
10 x 65
10 x 75
10 x 95
10 x 115
10 x 125
10 x 135
5 x 140
Two Handed Landmine Press
4 x 10 x 80
Elevated Pushups
1 × 20
1 x 14
10/8/21
Squat
2 x 135
1 x 155
1 x 185
1 x 205
1 x 225
1 x 245
8 x 195
RDL
3 x 10 x 135
Everything felt super heavy on this one.
10/10/21
Pull
Pendlay Rows
4 x 6 x 140
Lat Pulldown with a Neutral Grip
4 x 8 x 120
Cable Face Pulls
1 x 15 x 40
3 x 12 x 47.5
DB Curls
1 x 14 x 25’s
Rotational Medicine Ball Wall Slams
2 x 10 x 8 lbs per side
AM weight 209.6
I have been hanging out in the 208-210 range for a bit. The lowest I’ve seen on the scale was 207.4. Gained a couple of pounds back. I’m setting a clear weight loss goal for the remainder of the calendar year. By New Year’s Day I am going to go down to 200 lbs or less.
I spend a lot of time reading about training, watching videos, mulling over training splits, ect… I really enjoy that, but I am going to try to spend more time and mental energy on food and eating habits while keeping my training simple and flexible. No more complicated training programs or fixed schedules for the time being. I’m just going to rotate through PLP 4-5 days a week on days that are most convenient to get some good work in. Try to walk on other days. Not think about it or over analyze it.
10/11/21
Push
Floor Press with Swiss Bar
10 x 45
10 x 65
10 x 75
10 x 95
10 x 115
10 x 135
6 x 140
Two Handed Landmine Press
11 x 80
10 x 80
7 x 80
7 x 80
Elevated Pushups
12/11/7/7
Lateral Raises
10 x 5
8 x 5
8 x 5
8 x 5
Some of the reps were a little lower. Trying to slow down on the eccentric portion. Might drop some weight on a couple things next time around.
10/12/21
Legs
Front Squat with a 3-0-1 Tempo
4 x 5 x 115
Reverse Hyper
1 x 8 x 30
3 x 8 x 40
Bulgarian Split Squat
1 x 10 x BW per side
AM Weight 207.6
10/13/21
20 minute walk
AM Weight 208.2
10/14/21
Deadlift
5 x 5 x 240
Lat Pulldowns
2 x 8 x 140
2 x 6 x 140
AM Weight 208.6
10/15/21
Floor Press with Swiss Bar
10 x 45
10 x 65
10 x 75
10 x 95
10 x 115
7 x 135
Tried to slow down slightly on the eccentric on these. Felt heavy today. Not the best sleep last night.
Two Handed Landmine Press
4 x 8 x 70
Same as above.
Bottoms Up KB Press
3 x 8 x 15
1 x 9 x 15