Been very busy finishing up my semester and starting my first clinical rotation, but it’s been started and I should have some more time to write this log now. I’ve been lifting 3 days per week the last two weeks with 2 upper and 1 lower day. Not feeling great with squats after the 405 box squats done below. I think it was too much and need to take a step back. Bench and deadlift are trending well though. Here are the last 6 workouts.
Upper
Paused American Cambered Bar Bench:
6x3x285
Single-Arm DB Incline:
3x15/15x50
Chaos Push-Ups:
3x10
KB Row:
12/12x70
3x12/12x97
KB Curl:
50/50x26 - Just single-arm passing back and forth til failure til I hit 50 per side
Pull-Apart
Some amount
Lower
Box Squat w/ Belt:
3x315
3x365
2x2x405
3x5x315 - 5 ct eccentric
Rack Pull w/ Belt/Straps:
4x6x405
HS Low Row:
12 x 1, 2, 3, and 4 plates
12, 8, 6 x 3 plates - Drop set
Seated Single-Leg Curl:
3x8x30 - Slow ecc
Cycling:
75-95 RPM at level 15. 2.75 miles and 110 cals
Upper
Paused Fat Bar Bench:
8x235
8x255
3x8x265
Single-Arm DB Bench:
15/15x50
3x10/10x75
Chaos Push-Ups:
3x15
Seal Row:
15x135
2x15x185
KB Skull Crusher:
4x15x26s
Supinated Chest-Supp Row:
3x8x90
Upper
Bench:
2x3x315 - FatGripz
2x6x275
10x275
JM Press:
3x10x135
A1 | Prone DB Incline Row:
3x15x100s
A2 | Dips:
3x20xBW
Myo-Rep DB Curl:
20x30s
7x5x30s - 15 sec rests
Myo-Rep Lateral Raise:
20x25s
10x5x25s - 15 sec rests
Lower
Sumo w/ Belt/Straps:
3x3x495 - RPE 7.5
Conventional w/ Belt/Straps:
2x12x405 - This killed me
SSB Squat w/ 5 Ct Eccentric:
2x8x245
Belt Squat w/ 5 Ct Eccentric:
3x15x90
Upper
Paused Fat Bar Bench:
3x345 - RPE 7.5 - Really happy with this
3x5x285 - 3 ct eccentric
A1 | Single-Arm DB Incline:
3x10/10x80
A2 | Seal Row:
3x10x225
Chaos Push-Ups:
3x15
Triceps Pushdowns:
3x15x62.5
Chest Supported T-Bar Row:
2x20x45
Thoughts: The single-arm DB pressing and chaos push-ups seem like good things to utilize frequently. Belt squats aren’t painful, so I’m going to use those as my squat patterning and re-focus on the patellar tendon rehab specifically.