Hi rep squatt’n
Bar
95 x 10
135 x 5
185 x 3
215 x 1
245 x 1,1
195 x 12, 10, 10 short rests (under 2min)
60sec
135 x 15 unbroken
30sec
135 x 5
Thigh rubbing pump
Ohp
Bar x 8
75 x 5
85 x 8 push10,8p10,6p10,7p11
Supersetted with pullups 60-90sec bet most sets
5,6,7,8,9,10,8or9 I forget. Last rep clean but probably none left in the tank.
Preacher cable curls
5plate x 14drop
4plate x 5 sooooo much TUT for last rep of each set. Dumbells & barbells aggravate my shoulder & cables seem to let me focus on squeezing my puny biceps better
Tbar
60 x 5,5
70 x 5
80 x8?9?drop
60 x 7drop
35 x12
DB rows I <3 the 90’s 3x12
OHP
Bar x 8
75 x 5
95 x 5x5drop
Bar x 20
BB curls (yeah I know…shoulder…cables… blahblahblah. Was a cute girl lifting downstairs that I’ve caught mirin before. Give the people what they want!)
75 x 8,7drop
65 x 3?4?drop
Bar x 8
Gonna take 2more days off & hopefully start adding in push moves next week starting with boring ass feet on the ground pushups. Waking up bet 188 & 191 last few days.
Elliptical & stretch. No access to pvc/jumprope/bands for dislocates. Classes for the masses & good forbid I respectfully slide thru to grab a piece of unused equipment during a class. Did a bunch of 25lb plate raises & the Tom Morrison dumbell moves with a 5poundah.
3rd world hold & a bunch of bw squats
65lb DB hold then 2x15
Ohp 5s wk TM 115
Bar x8
75 x 5
85 x 5
95 x 9
85 x 8, 7push8, 7p8, 6p8
Supersetted with 5 sets of 8 pullups
Seated rows supersetted with pshups EMOM
12/15
11/12
10/10
Cable preacher
10, 8, 6drop
6?7???
Feels odd leaving the gym legs not jellified by back squats haha. Back on my 20rep game next week I think
Man I’m digging the m/w/f evening schedule. Probably a dozen people in the gym tonight & 1/3 of them were Lululemon’d with that insta booty. Full disclosure - I’m dating a 28 y/o with a big fit melanated booty & thicc sexy thighs, so my observations are for research purposes only
Elliptical, warm up shoulders with dislocates & dumbell moves. I tried 10poundahs today, rotator cuff nawt quite ready for that. Sticking with the 5’s for a bit.
Push me pull you kinda day.
Pushup moves feet on bench, felt good.
DB inclines
40s x8
45s x5
50s x 3x10
OHP
65 x 8
75 x 5
95 x 5,5,5,5push7,4push8
65 x 9drop
Bar x 11fail12push12
Supersetted w/pullups 6 to get loose then 6sets of 8
Close grip seated cable rows supaset w/pushups EMOM.
12/12
+1 plate 10/12
10/10
90sec
10 rows only
Cable preacher
5plate x 10,6drop
3.5plate x ?? For dropset
3.5 plate x 12
Wake up 190, planning on staying with 531 for squat dead & ohp & seeing if I can finally get 20reps w/195 (bodyweight) till March or so. When I cut calories, I think I’ll try a gironda 8x8 type program. I like seeing my work capacity progress with these short rest type workouts. Walking 3-5 times a week with doggie depending on the weather. More walks & more grilled red meat as the weather gets better.
Snow day keeps the crowd away. Space to deadlift got me like
Elliptical catch a stretch, warm up shoulders
Back raises x 10
Deads 3s week TM 335
135
185
225 x5
245
265 x3
305 x8 I told myself 10 before the set but form got shitty at 7 so capped at 8. Underfed today & yesterday.
275 x 5x3sets
5 pullups
Tbar
60 x 5
70 x 3
85 x 8
80 x 8drop
65 x 7
60 x 11
Pullups/pushups EMOM started pullups super wide grip
6/12
6/12
6/12
Switched to wide-ish but still angled grips
6/12
5/12
OHP 1’s TM 115
Bar
75
85 x 5
100 x 3
110 x 6
6 pullups to get loose
Supaset 95lb ohp & pullups
7push8/10
6p8/10
5p8/10
Nice break.
95 x 6drop
65 x 10
8?9? Pullups. Not 10 & I gave a hold at top of last rep & on the last concetric.
Taking legs a little easy, I’m on antibiotics & hammie is sore since deads last week, so easy going this week. Straight skipped my 3’s squats over the weekend, but I been hitting the hills hard on the dog walks. Waking up 191-192 seemingly no matter what I have in my belly. That’s up from what seemed like 5-6weeks of 187-192 depending on food & water weight.
Forgot what the hell I was supposed to be doing today & still made out ok. Skipped squats AGAIN yesterday because deadlifts on Fri & snow shoveling (6-7" of the super fluffy stuff) on Sat. Back on it for this week.
Elliptical, stretch, all the shoulder moves.
BW squats & 95 lb goblets x halfadozen ofeach
Ohp TM test kinda
Bar x 8
75
95 x 5
105 x 3
115 x 5push10
5pullups to get loose
Supaset 95lb ohp/pullups
6p10/10
5p10/10
6p10/10
4p8/8?9?
Supaset 95lb DB rows/feet on bench pushups
10/15
10/15
10/15
BB curls
Bar x 10
75 x 8drop
55 x7drop
Bar x10
Gonna work up to last rounds tm’s & assess things this week. When I started I was using a 3rm TM, trying to bring them in line with a 5solid rep max.
Whoa packed house. Saw a fellah with 5plates deadlifting when I started. Ok… I’m mirin… He pulled that then 545 then 585 then loads up 635. He missed but it broke the floor. New strongest guy in my gym. Oddly enough the ‘old’ strongest guy in my gym was mirin too.
Ok got my shinguards & my baby weights. Girlfriend says I can’t have scabby shins for shorts weather. She shaved her armpits for me so I guess it’s a fair trade off.
Back raises x few sets of a handful
Deads
135
185
225 x5
275 x3
315 x 1,1
335 x 2sllliiiip
Asked 600lb deadlifter guy (with tiny calves) for some chalk for my workset
335 x 4 possibly one in tank, possibly not.
315 x 5x3sets
Tbar
60 x6
70 x5
85 x 7,7,9
45deg DB press
55s x 3x10
SuperWideGrip pullups x 6
Dips x 8 shoulder not really ready for those yet
Wide grip pullups x 6
Toast.
Sat or sun lower body
531 squats + highish volume back off sets
Pushups or tricep pushdowns maybe.
Figured I could run this for strength for the next month & when I cut calories in late March, I can drop the weight a bit & add in a day of hiit probably after lifting on Fri. I’m already walking pretty hard 4-5 days per week. We’ll see.
Today’s upper stuff.
Elliptical stretch warmup shoulders
Incline DBs
50s x 2x6
Set of 75 lb DB rows
Supaset 60lb incline presses with 100lb rows
8/10
8/10
8/10
10/13
9/11
6pullups & 8 x 85lb ohp
95lb ohp/supaset/pullups
5/7
5/7
5/7
8push10/none
Cable curls
6plate
7plate
8plate x 10
9plate x 9?10?drop
8plate x4drop
6plate x 10
Took 2 days off cause back squats after 2-3weeks of no back squats kinda crippled me.
Elliptical, no room to stretch.
Lots of bw squats & 3rd world hold’n
lb goblet hold then…
3, 20,12 probably could have done 25 on the 20set
Ohp 5s tm115
Bar x8
75
90 x5
95 x11push12. 10 was snappy, 11 was a grrrriiind
5pullups
75lb ohp supaset/pullups
10/8 x 5sets most likely. Possible I did 6 sets of pullups. Less likely but possible I did 6sets of each.
DB curls
Standing
25 x8
30 x10
Seated
30 x10drop
20 x infinity
Gym tripple beam appears zeroed at zero & says I weigh exactly 200 at the gym with my clothes on & a paper towel in my hand to touch the scale with. Wake up naked & after emptying193-4 on same scale I’ve been using for the last 15mo.
Elliptical, stretch, shoulder dislocates. Did ~50 dislocates with dog leash on walk prior to gym. Was in the low 60s today.
Deads 5s (sorta) tm 335
135
135
185
225
255 x5
285 x 12?13? Probably 12 & had reps left in the tank for sure
No downsets. Haven’t deloaded deads in a while so call today a deloadey day.
Tbar
60 x8
75 x5
80 x3
85 x 8,8,9drop
70 x5
DB incline
45s x8
60s x 3x10
Standing triceps pushdown cable
W/u
Pump
9 reps at ? weight till failure
7 reps at same weight till failure then dropset
?? (failure) Reps at 2plates less than workset