No Rest for the Wicked

February 11

Front squats
Bar
135
225 3x5

Hanging leg raises
3x15

Reverse hyper
3x15

February 13

Deadlifts
135
225
315x3
365x3
405x3
455x3
495 2x0

Squats
Bar
135
225x5
275x5
315x5

Was passed off I missed the first deadlift so I tried it again with a little more oomph. Still missed. I have like 8 excuses rolling around in my head, but in reality there is no reason to miss a lift in training.

February 14

15 pull ups

Bench
Bar
145
195x5
235x5
265 4x3

Dips
15,18,13

T-bar rows
3x10

15 min run

So I am losing weight and trying to focus on building my deadlift at the expense of everything else. My deadlift is stalling and my bench is feeling great. WTF?

February 17

Squats
Bar
135
225
275x5
315x5
365x3
405x1
425x2 (added wraps)
335x8 (no wraps)

Bulgarian split squats
30’s 3x10

Took way too much time on the squats so called it after the second lift. Will finish up tomorrow. Probably.

February 18

15 pull ups

Reverse hypers
3x20

12 pull ups

Hanging leg raises
3x15

10 pull ups

Low cable rows
3x10

Super easy day, but got a little work in.

February 19

Long pause Bench
Bar
135x10,3
185x6
225x5
255x4
275x3
300x1

Misc. Stuff

Dips
3 +100lbs

Just went in and fucked around with a buddy. Nothing serious today. The 300 actually felt pretty good and was a legitimate 3 second pause on the chest.

February 20

Low cable row (waiting for rack)
3x10

Military press
Bar
85x5
115x5
135x3
155x3

Push Press
185x1,2

Dips
15,18,19

Face pulls
3x15

12.5 min run

February 21

Deadlift
135x1, 5 dimel deadlifts
225x1, 5 dimel deadlifts
315x3
365 3x1
405 16x1

45 degree back extension
Bw 1x10
45 plate on head 2x10

Was super pissed I missed that 495 last week so decided I just needed to practice some singles. I definitely need to get back to basics with my deadlift form. They all felt really slow off the floor. It almost feels like I am too far over the bar, yet I know I am not. Oh well, I am sure I will figure it out.

February 24

15 pull ups

Bench Press paused
Bar (55)
145
195x5
235x5
255x5
285x2
255x5

Dips
18,15,12

12 pull ups

Lat pulldowns
1x10

February 28

Squats
Bar
135
225
315x3
365x3
405x2
365x5

Pallof press
6 x 10 sec hold each side

Bulgarian split squats
35s 3x10

March 1

Cable rows
3x10

Hs pulldowns
3x8 (pretty good pump here)

30 minutes on the damn treadmill.

March 3
Overhead press. Weighted Dips. Some other stuff. I see I forgot to log it.

March 7

Deadlifts
135
225
315x3
365x1
405x1
425x1,1,1
445x2
475x0 (damn it)

Back extensions
Bw x10
45 on head 2x10

Single leg curls
3x10

Toes to bar
2x10

I am thinking it is the weight loss that is messing with my deadlift. My other lifts are doing fine. I have lost about 12 pounds since the first of the year. I don’t know. It seems the harder I reach for it the further it gets away. I might go back to 5x5 on it starting next week. Seemed to work last time.

July 30
Front Squats
Bar x5
135 x5
185 x3
225 x3
275 x3

Back Squats
315 x3
345 x3
365 x3

Front Squat
225 x5

6 x 5 pull-ups

July 31
Bench
135 x5
185 x5
225 x5
255 3 x5, x4, x3, x1
275 x1

Lat pulldown
Umm… Some for a few

Dips
2 x10

… Currently a fat as hell 225lbs. Just quit drinking for a bit though, that may help.

August 2
Pull-ups
5 waiting for a bar

Deadlifts
135 x3 conventional, x3 sumo
225 x3 conv, x3 sumo
315 x3 conv x3 sumo
365 x3 conv x2 sumo
405 x3 conv
425 x3 conv
315 3 x2 sumo

All no belt because I was too lazy to get it out of the car. I basically stiff-legged the sumo’s because I suck and haven’t done them forever.

August 7
Incline Bench
Bar x5
95 x5
135 x5
155 x5
175 x5
195 x5
215 x5

Pull-ups
4 x5

Cable rows
3 x10

Face Pulls
4 x15

Spent almost 24 hours driving Monday and Tuesday driving to AR and back. Thankfully I got back in today.

August 10
Bench
Bar
135 x5
185 x5
225 x4
255 x3
285 x1
305 x1

Bench (long pause on chest)
225 3 x3

Pullups
5 x5

Rope curls
Some weight x15, 10, 5, 10, 15

Rope tricep extensions
Some more weight x15, 10, 5, 10, 15

August 13
Treadmill
Ran 15 minutes

Single leg calf raises
3 x some

Leg Press Calf Raises
3 x some more

Screw running

August 14
Warmed up with some RDL’s for 2 x5

Front Squats
Bar
135 x5
185 x5
225 x5
275 x3

Back Squats
315 x3
345 x3
375 x2

Hamstring Curls
Some 3 x10

Weight felt very light on my back, but my left knee was going into valgus on my second rep of 375 so I called it good. Yes, I am fat, lazy and don’t do a lot of volume. Hopefully this log will be some self-motivation to increase the volume some.

August 15

Pullups 4 x5

Incline bench
95 x5
135 x5
155 x5
185 x5
205 x5
225 x5
245 x3

Incline DB press
2 x15
1 x10

Hanging leg raises w/plate
3 x10

August 16
RDL’s
135 x10
225 x5
275 2 x5

Farmer’s Carries
80’s 10 ~20 yard runs with short rest

Low Cable rows
3 x10

My brother actually showed up and trained, so it was pretty fun.