2021-08-23
2" Vertical grip bar
24kg x 40 sec, 30 sec
4" ball (top grip)
25 2x30sec
These two exercises are making holding a deadlift easier. I can feel it holding the bar.
#2 GG Gripper
5x15
2021-08-23
2" Vertical grip bar
24kg x 40 sec, 30 sec
4" ball (top grip)
25 2x30sec
These two exercises are making holding a deadlift easier. I can feel it holding the bar.
#2 GG Gripper
5x15
Superb plan. Enjoying a deload week here too.
2021-08-24
Deload Microcycle Day 1 (60% volume)
OHP
135 3x5
High Bar Squat
265 3x5
Stupid easy. Bracing better. No belt, deep, last rep paused.
Mag Wide Grip Pulldown
200 3x5
BB Curl
95 3x5
Ab Wheel Rollouts (Knees)
4x7
Axle Behind the Back Hold
185 x 30 sec
205 x 30 sec
225 x 13 sec
Axle 1 hand pickup
115 x 1, Fail, Fail
Triceps Pushdowns
100 3x5
70x10+
Little bit of right knee pain on squats. Eat more.
My family has this weird idea that I work out every day because…I…sorta do.
Mine would worry if I didn’t.
2021-08-27
Deload Microcycle Day 2 (60% volume)
Incline BP + Red Band BPA
160 3x5 + 5x15
Did BPAs btwn BP sets from WUs forward
DL (EMOM)
405 3x2
I only needed 5 single reps total but I wanted to see how doubles went. Reps 1 and 2 comparable. I can boost by 20 on the next microcycle
Low-Bar Wide Stance GM
185 3x5
Too light now.
Machine Chest Supported Row
225 3x6
Went a little heavier as a test
Decline Bench Press
195 3x5
Just the minimum. Super easy day.
I’ve gained back 15 lbs since I started working out again. Back at 190.
10lbs to go.
2021-08-29
Deload Microcycle Day 3 (60% volume)
Axle Z Press (paused)
130 3x5
Mag Close Grip Lat Pulldown
210 3x5
Hatfield Squat
305x5
SSB Squat
305 2x5
Incline DB Curls + EZ Bar Skull Crushers
45’s 3x5 + 100 3x5
Plank
BW+25 2x40 sec
Roman Chair Leg raises
10,8
Planks were the hardest thing I did today. The rest feels like deload weights should. Hatfields felt so easy I decided to do straight SSB squats.
Bought some mass gainer powder. Let’s see if I can drink enough calories…
2021-08-31
Deload Microcycle Day 4 (60% Volume on main exercises)
Seated DB OHP
65’sx8,6,6
Checking on the first set whether I can do 70’s next time. I can.
Leg Press
600 3x5
Pendlay Row
195 3x5
Titan Multigrip Bar Floor Press (paused)
170x5
190 3x5
170 was just too light
DB Hammer Curl
45’s 3x5
Rolling DB Triceps Extensions
30’s 3x8
Right shoulder blade wings out about 2/3 of the way through the set. Prehab opportunity here.
Upright Rows
80 3x8
Back to the program on Friday
2021-09-01
Grip work
4" Grip Ball
2x27.5 x 35 sec
2" Vertical Pipe
2x24kgx35 sec
Kettlebell hold
24kgs x 1.5 minutes
Shoulders
DB Rear Laterals + Side laterals
25’s 8+8, 8+8, 8+8
#2 GG Gripper
9x10
1x20
2021-09-03
Mesocycle 2, Microcycle 1, Day 1
OHP
140 3x6
High Bar Squat
280 3x6
Worrisome knee pangs on right.
Mag Wide Grip Pulldown
205x6
210 2x6
BB Curls
100 3x6
Felt almost-terrible today. Low mental energy. Makes everything harder. Had to psyche up on squats for a dumb weight.
Story of my life!
Pretty sure this knee thing is downstream from right hip not working correctly. I’m stabilizing at the knee and over-stressing it because I’m not strong enough in the hip and adductor. Might have to take out a squat day and put in corrective exercise for it.
2021-09-05
Mesocycle 2 Microcycle 1 Day 2
Incline BP
165 3x6
Deadlift (straps)
425 5x1, 1(no straps)
Right low back felt tweaky on set 5, ditched the straps to setup better on set 6
Tried to work in with a guy but his turnaround time was 15 minutes, so I set up a regular bar and worked separate. Pulls were a little tougher on a non-deadlift bar.
Low Bar, Wide Stance GM
200 3x6
Hammer Strength Machine Row
210 3x6
Not my usual machine, but a retiree was camped on the one I usually use
Decline BP
200 3x6
Axle Bar Back Hold
205 x30 sec, 25 sec
2 Handed Dead Hang
BWx40sec, 50sec
My son went to the gym with me today.
Those retirees, gotta watch them.
2021-09-06
Throwaway day
Trap Bar Farmers Walks
180 x 240ft
230x180ft
270x120ft
320x60ft
360x60ft (PR for walking with weight)
Upright Rows
85 3x8
Ab wheel Rollouts
4x8
Straight arm pulldowns
80 3x8
Managed to walk straight into the sleeve of a resting barbell yesterday and now I’ve got a nice goose-egg over my left eye.
Time for a haircut.
Ouch.
Nice!