Squat 100 LBS per Decade

3/28/20

Squat

Warm Up
45x5
135x4
160x3
205x2
230x1

Sets
260x9
260x7
260x5
260x4

25 Total

Reverse Lunges

Bodyweight
4x10 per side

Will likely stay at the same weight on squats next time and try to add reps.

3/30/20

Was pressed for time but got in a quick shoulder day. To be honest, I didn’t even track the sets, reps, and weights.

Completed several sets per side on Single Arm Landmine Press.

Several sets per side of Face Away Landmine Press.

Three sets of three way Shoulder Raises.

4/1/20

Conventional Deadlift
135x3
185x3
205x3
225x3
255x3
275x6 (with straps on last set)

A few forced/assisted pull ups

BOR

135x14
135x10
135x7
135x7

Horizontal Rows with bodyweight x 5

Curls
45x10
45x7
45x7

4/3/20

Close Grip Bench Press

Warm Up
45x10
95x5
135x3

Sets
165x11
165x7
165x4
165x5

Total Reps 27

Landmine Press with a lower grip

Bar+45×10
+50×10
+55×10
+65×15

Lateral Raises with 5 lbs plates x25

4/4/20

Squat

Warm Up
45x5
135x4
160x3
205x2
230x1

Sets
260x10
260x8
260x5
260x5

Total 28

Reverse Lunges

Bodyweight +2.5 lbs 4x10 each leg

Also, quick note on bodyweight. I have settled in around 249 lbs over the last week after having dropped about 7-8 lbs with the flu down to 243-244. Have gained back 5-6 if it. Will focus on inching down again now.

4/6/20

A couple sets of band pull aparts and high to low band pull aparts to warm up.

Snatch Grip High Pulls

45 lbs x 5 to warm up
95x5
105x5
110x5
115x5
120x5

Underhand BOR

100 lbs 5x12

Bent Over Shoulder Raises

2.5 lbs plates each side
4 sets of 20

5 lbs per side
1x20

Wanted to add another pull and went with the high pull. I haven’t done any modified olympic or ballistic style of lifts in a long time. Felt a little awkward at first. Better a couple sets in.

Added more volume on the rows. Going down in weight to accommodate that felt good. Better range of motion and control. Felt it pretty good on the last couple of sets.

Need to be more mindful on the raises. The 2.5 lb plates felt really light but I was letting myself perform the reps a little too quickly.

I’m wanting to do a couple days of pulls for a while.

4/7/20

Bench Press

Warm Up
45x10
95x5

135x12
135x12
135x10
115x12
100 x12

Landmine Press
Bar + 45
5x12

Face Away Landmine Press single arm
+10x12
+15x12
+15x12
+15x12
+15x12

Lateral Raises
5 lb plates
1x29

4/8/20

Conventional Deadlift

Warm Up
135x5
185x4
225x3

Sets
245x5
245x5
245x5
245x5
245x5

Horizontal Pull Ups

10/5/5

Barbell Curls

45x10

Band Pull Aparts with light band

Chest line

1x15

High to low

1x15

4/11/20

Squat

Warm Up
45x5
135x4
160x3
185x2
205x1

Sets
225x12
215x12
205x12
195x12
185x12

RDL
140x12
140x12
140x12
140x12
140x12

Reverse Lunge
2.5 lb plate
5x12

The higher volume felt good earlier in the week on some upper body pulls. Used that today for legs. Felt good, especially on a groin adductor muscle which had bothered me during and after squats. Wore me out though. Will need to pick up the pace a little going forward.

4/12/20

Band Pull Aparts (Light Band)
Low/Stomach Level x10
Mid Level x10
High to low x10

Snatch Grip High Pulls
100x5
105x5
110x5
115x5
120x5

Underhand Grip Barbell Row
105x12
105x12
105x12
105x12
105x12

Face Pulls with medium band
40/25/25

Bent Over Shoulder Raises
5 lb plates 2x20
2.5 lb plates 3x20

4/13/20

This was supposed to be a push day but the AC Joint soreness has worsened after seemingly doing a little better a week or so earlier. As a last ditch effort to still press with what I have available at home I tried to do reverse grip bench beginning with light weight. Didn’t even make it past the second warm up set before it felt like it was aggravating it more. So no more pressing of any kind until this heals.

I just tried to do some isolation moves to hit most of the relevant muscles without stressing the AC Joint. Just did some chest flies with light plates, and some front and lateral raises for the delts. Also some triceps extensions with light weight.

Next week I’ll probably use some planning and bands to beef this up while the joint heals. Going forward I may be done with flat barbell bench pressing. I’m debating between ordering a Swiss Bar, if any are available, and limiting the range of motion a bit, or building a decline bench for the home.

4/14/20

Band Pull Aparts with light band for warm up

Conventional Deadlift

Warm up - 135x3, 185x3, 205x3

255 lbs 5x5

Horizontal Pull Ups

12/7/4

Band Pull Aparts (med band)
Low - 25
Mid - 25
High to Low - 15

4/17/20

Since I’m not doing any upper body pushing for a bit, I decided to add a second day of isolation exercises for chest, delts, and triceps. Used resistance bands for standing chest flies at three different angles. Used a combination of two bands to do a single set of 50 triceps push downs. And did a couple of alternating sets of front and lateral shoulder raises.

As far as the shoulder goes, going without pressing of any kind seems to be helping. It feels better the last couple of days than it has in months. Hopefully a couple or a few weeks does the trick.

4/18/20

Squat

Warm Up
95x5
135x4

Sets
185x12
205x12
225x12
230x12
200x12

RDL

145x12
145x12
145x12
145x12
145x12

Used straps on last 3 sets.

Narrow Stance Goblet Squat

10 lb plate
5x12

4/19/20

Band Pull Aparts 3x10 for warm up with medium resistance band.

Snatch Grip High Pulls
95 lb x5
105x5
115x5
125x5
135x5

Overhand Bent Over Rows

110x12
110x12
110x12
105x12
100x12

Underhand Bent Over Rows

95x12
95x12
95x12
95x12
95x12

Bent Over Shoulder Raises

5 lb plates x20
" " x17

Edited to add that I walked for light cardio for about 23 minutes in my neighborhood. Been trying to walk several times per week beginning about a week ago or so. I should probably start logging it too. My neighborhood has a lot of decent sized hills. I usually do one loop with a parallel street that involves going up two hills and takes about 13 minutes. I can also do a loop with both streets that run parallel to mine that takes about 23-25 minutes and involves three ascents. That’s what I did today. Or I can do the one parallel street with the bigger hills twice, which would take 25+ minutes and include four ascents.

4/20/20

Band Pull Aparts 3x10

Standing Flies with resistance bands.

Alternating between low to high, mid level, and high to low.

Light band 3x12 each
Medium band 3x12 each
Heavy band 3x12 each
Heavy + light band 3x12 each

Found that the low to high seems to aggravate the ac joint so I raised the starting point and came from low to high but with a less dramatic rise.

Triceps Push Down with heavy + light band

42 reps

Alternating shoulder raises with front and lateral

5 lb plates 4x15 each

Triceps push down with heavy + light band

25 reps

Shrugs using heavy + light band x35

Tried overhead shrugs holding just a 2.5 lb plate in each hand. Didn’t feel great on that left shoulder. Cut it off after 10 reps.

4/22/20

Band Pull Aparts
3x10

Conventional Deadlift

Warm Up
135x3
185x2
230x1

Sets
265x5
265x5
265x5
265x5
265x5

Used straps on last four sets.

Horizontal Pull Ups

15/10/6

Face Pulls with Light Band

1x100

4/24/20

Band Pull Aparts 3x10

Standing Flies with resistance bands.

Alternating between low to high, mid level, and high to low.

Light band 3x12 each
Medium band 3x12 each
Heavy band 3x12 each
Heavy + light band 3x12 each

Triceps Push Down with heavy + medium + light band

20 reps
12
12

Alternating Front and Lateral Shoulder Raises

5 lb plates

3x15

4/25/20

Squat

Warm Up
135x2
155x2
170x2

Sets
185x12
230x12
230x8
230x8
230x8

RDL
155x12
155x12
155x12
155x12
155x12

Narrow Stance Goblet Squat

5 lb plate
3x12

Duck Squat

5 lb plate
3x12