jshaw's Starting Strength log

[jshaw5]

Good stuff man. You should just stop high reps though and join the dark side of 5 reps and under lol

I think I'm going to start alternating between sets of 7, 5, and 3 instead of just 7 and 5, so I'll be 2/3 on the dark side lol.

[jshaw5]

Saturday May 11, 2019 - Upper Day

BW - 234.8 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps
Banded TKE's - 20 reps each leg
Banded Good Morning - 12 reps

Swiss Bar Bench
20 kg x 10 reps
40 kg x 7 reps
60 kg x 5 reps
80 kg x 5 reps
95 kg x 5 reps
100 kg x 5 reps
102.5 kg (226 lbs) x 5 reps x 4
My brother is in town, so we squeezed in a workout the other day. I think he's pretty close to me on bench, but he's not used to benching with the swiss bar. I started off letting him decide on the weights, but I ended up giving him the slingshot so he could get some reps in and I could hit the weight I would've hit on a normal upper body day.

Face Pulls
90 lbs x 12 reps x 3

Feet Elevated Ring Rows
BW x 6 reps x 3

Viking Press
20 kg x 10 reps
40 kg x 10 reps
50 kg x 10 reps x 3
50 kg x 12 reps
My brother does strong man, so he does a more push press style. I tried that on the third set, but I thought it just felt awkward and didn't help any. He questioned whether I could hit 10 strict reps after already doing 3 sets, so I banged out 12 haha.

[mstatefan91]

Does Viking Press involve ale, a horned cap and conquest?

[jshaw5]

Does Viking Press involve ale, a horned cap and conquest?

Yeah something like that lol

[QUOTE=jshaw5;1579753391]Monday May 14, 2019 - Lower Day

BW - 235.8 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps
Banded TKE's - 20 reps each leg
Banded Good Morning - 12 reps

SSB Squats
30 kg x 7 reps
50 kg x 5 reps
70 kg x 5 reps
90 kg x 5 reps
107.5 kg x 5 reps
122.5 kg (270 lbs) x 5 reps x 5 @6
These felt really solid. I thought about banging out an AMRAP for the last set, but I decided against it since I knew we were going to deadlift next.

Rack Pulls
60 kg x 3 reps
80 kg x 3 reps
100 kg x 3 reps
120 kg (254 lbs) x 3 reps x 3
Today was another workout with my brother. He's the opposite of me, he struggles with squats but does well with deadlifts. So naturally I made him squat and he made me deadlift lol. This was the first time I've pulled in quite a while. He actually pointed out a flaw in my starting position where despite retracting my shoulder blades, my shoulders were still rounded forward, causing my shoulders to be too far in front of the bar. The counter balance of that is that my hips are further back from the bar. Once I cued to pull my shoulders back, I was getting my hips much closer to the bar, which puts me in a much better starting position. These felt pretty good.

[jshaw5]

Wednesday June 5, 2019

BW - 239.2 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps
Banded TKE's - 20 reps each leg
Banded Good Morning - 12 reps

SSB Squats
30 kg x 5 reps
50 kg x 5 reps
70 kg x 5 reps
90 kg x 5 reps
100 kg x 5 reps
110 kg (242 lbs) x 5 reps

Puased Bench
20 kg x 10 reps
40 kg x 5 reps
60 kg x 5 reps
75 kg x 5 reps
85 kg x 5 reps
95 kg (209 lbs) x 5 reps

Face Pulls
80 lbs x 12 reps x 3

Ring Rows
BW x 5 reps x 3

Went on vacation and I've been a combination of busy and lazy since, so it's been almost 3 weeks since I lifted. I just ramped up to a moderate set of 5 on both SSB squats and bench. Switched back to benching with a regular bar and doing it paused.



Also apparently I forgot to post this... before I went on vacation I was going to text max on swiss bar bench, but I was coming down with something so I ended up just working up to this heavy single of 125 kg (276 lbs).

[jshaw5]

In other news, I just picked these up (first two pics) the other day. This gives me 2 pairs of 20's, 4 pairs of 10's and 5's, 3 pairs of 2.5's, and 2 pairs of 1.25's for a grand total of 220 kg / 485 lbs. That puts my max load at 245 kg / 540 lbs with the bar and collars, assuming there's enough room on the sleeves for all the change plates. I've never had that much on the bar, nor do expect to be anywhere near that anytime in the foreseeable future, but it's better to have way more than I need than to not have enough. Prior to this acquisition, I could only load up to 140 kg / 308 lbs, which would be a problem if I decided to squat heavyish with a regular bar or deadlift moderately heavy.

[jshaw5]

Tuesday June 11, 2019 - Upper Day

BW - 240.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps
Banded TKE's - 20 reps each leg
Banded Good Morning - 12 reps

Bench (Feet Up)
20 kg x 10 reps
40 kg x 10 reps
60 kg x 10 reps
75 kg (165 lbs) x 10 reps x 3
Still contemplating my programming, decided to just do some higher reps today.

Face Pulls
80 lbs x 12 reps x 3

Ring Rows
BW x 5 reps x 3

Cable Flies
160 lbs x 12 reps x 3

Lat Pulldown
160 lbs x 12 reps x 3

Curls
25kg x 12 reps x 3

Tricep Rope Pushdowns
80 lbs x 12 reps x 3

Woke up late, was dying to just stay in bed, but I managed to get up and squeeze in a quick workout.

[jshaw5]

Monday June 18, 2019 - Lower Day

BW - 242.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps
Banded TKE's - 20 reps each leg
Banded Good Morning - 12 reps

SSB Squats
30 kg x 7 reps
50 kg x 7 reps
70 kg x 7 reps
90 kg x 7 reps
105 kg (231 lbs) x 7 reps x 4

Single Leg RDL
12.5 kg x 8 reps x 3

Leg Extension
180 lbs x 12 reps x 3

Tuesday June 18, 2019 - Upper Day

BW - 242.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps
Banded TKE's - 20 reps each leg
Banded Good Morning - 12 reps

Paused Bench
20 kg x 10 reps
40 kg x 7 reps
60 kg x 7 reps
77.5 kg
92.5 kg (204 lbs) x 7 reps
90 kg (198 lbs) x 7 reps x 2

Face Pulls
90 lbs x 12 reps x 3

Ring Rows
BW x 8 reps x 3

Cable Flies
180 lbs x 12 reps x 3

Lat Pulldown
180 lbs x 12 reps x 3

Curls
25kg x 12 reps x 3

Tricep Rope Pushdowns
90 lbs x 12 reps x 3

Forgot to log these workouts from earlier in the week. I actually lifted two days in a row for the first time in I don't know how long.

[jshaw5]

Friday June 21, 2019 - Lower/Upper Day

BW - 242.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps
Banded TKE's - 20 reps each leg
Banded Good Morning - 12 reps

SSB Squats
30 kg x 5 reps
50 kg x 5 reps
70 kg x 5 reps
90 kg x 5 reps
112.5 kg (248 lbs) x 5 reps x 3

Paused Bench
20 kg x 10 reps
40 kg x 7 reps
60 kg x 7 reps
80 kg
95 kg (209 lbs) x 5 reps x 3

Face Pulls
90 lbs x 12 reps x 3

Ring Rows
BW x 8 reps x 3

Tuesday June 25, 2019 - Upper Day

BW - 242.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps
Banded TKE's - 20 reps each leg
Banded Good Morning - 12 reps

Paused Bench
20 kg x 10 reps
40 kg x 7 reps
60 kg x 7 reps
75 kg x 7 reps
90 kg (198 lbs) x 7 reps x 3
70 kg (154 lbs) x 10 reps x 3

Face Pulls
90 lbs x 12 reps x 3

Ring Rows
BW x 8 reps x 3

Curls
25kg x 12 reps x 3

Cable Flies
180 lbs x 12 reps x 3

Lat Pulldown
180 lbs x 12 reps x 3

Programming Update - so I'm making a slight twist to my programming. In regards to timing, I was trying to ignore the calendar week to do upper every 3 days and lower every 5 days, but that just wasn't working, especially since weekends are just too busy. I'm trying to keep the frequency similar while sticking to just the weekdays. The following two week layout puts me at upper 2x/week and lower 3x every two weeks.

Week 1
Monday - Upper
Wednesday - Lower
Friday - Upper

Week 2
Monday - Lower
Tuesday - Upper
Friday - Lower/Upper

In regards to progression, I'm going to do my knockoff 5/3/1, which will be 5/7/3. The workouts will be 4 sets of 5 at 85%, 3 sets of 7 at 80%, and 5 sets of 3 at 90%. One cycle will be 1.5 weeks for bench and 2 weeks for squats. Bumps in training max will be rather conservative. Lower will remain with SSB squats and upper will be paused bench.

[jshaw5]

Monday August 27, 2019

BW - 242.2 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps
Banded TKE's - 20 reps each leg
Banded Good Morning - 12 reps

Hatfield Squats
30 kg x 7 reps
50 kg x 7 reps
70 kg x 7 reps
80 kg x 7 reps
90 kg x 7 reps

Bench (Feet Up)
20 kg x 10 reps
40 kg x 10 reps
60 kg x 10 reps
70 kg x 10 reps x 3

Face Pulls
80 lbs x 12 reps x 3

Ring Rows
BW x 5 reps x 3

I did this weird thing this morning where I put some plates on a bar and lifted them. I vaguely recall having done this before. I don't think the last time I posted was the last time I lifted, but it's probably still been close to two months. For the most part I've just been going through some sleep related issues. I had a sleep study done a while back because my snoring is awful, or so my wife claims. I tried a few things like nose strips, a mouth guard, and this weird little thing that goes up your nose. I had mixed results, but my snoring was still bad enough that I ended up just sleeping in the guest bedroom a lot. On top of the snoring, my sleep quality was terrible the past couple months. Just about every day for several weeks I would set my alarm to lift in the morning, I'd hit snooze about 50 times, then just turn my alarm off and not get up. I finally went back for a followup on the sleep study and ended up getting a CPAP. I'm still getting used to it, but my sleep quality has definitely improved and the snoring is gone. I still need to work on getting to bed earlier, but today was the first time I was able to get up and lift, so progress is being made lol. I haven't given any thought to programming, just going to add some weight and mix up the reps as I feel like it for now.

[jshaw5]

Friday August 30, 2019

BW - 241.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps
Banded TKE's - 20 reps each leg
Banded Good Morning - 12 reps

SSB Squats
30 kg x 5 reps
50 kg x 5 reps
70 kg x 5 reps
90 kg x 5 reps
100 kg x 5 reps
105 kg (231 lbs) x 5 reps

Bench (Feet Up)
20 kg x 10 reps
40 kg x 5 reps
60 kg x 5 reps
75 kg x 5 reps
80 kg x 5 reps
85 kg (187 lbs) x 5 reps

Face Pulls
90 lbs x 12 reps x 3

Ring Rows
BW x 6 reps x 3

Wow twice in one week I'm going to stick with the 2x/week for a few weeks before I split it into upper/lower days.

[dopamine72]

Glad to see you still at it bro! Dat high frequency

Hope all is well

[Woody-5]

Solid work for the week fella!
How’s that home gym setup treating you?

[jshaw5]

God damn, is it 2012?

Glad to see you still at it bro! Dat high frequency

Hope all is well

Haha it's all about muscle confusion. I took two months off, then lifted twice and my muscles were super confused lol.

Solid work for the week fella!
How’s that home gym setup treating you?

To be honest, I do like lifting better at a gym. It is pretty sweet having everything right at home so I could just go down and lift whenever I want to though. There's a couple more pieces that I'd like to add eventually, but I'm pretty happy with the setup.

[jshaw5]

Friday September 6, 2019

BW - 241.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps
Banded TKE's - 20 reps each leg
Banded Good Morning - 12 reps

SSB Squats
30 kg x 7 reps
50 kg x 7 reps
70 kg x 7 reps
90 kg x 7 reps
105 kg (231 lbs) x 7 reps x 3

Bench
20 kg x 10 reps
40 kg x 7 reps
60 kg x 5 reps
75 kg x 5 reps
90 kg (198 lbs) x 5 reps

Face Pulls
90 lbs x 12 reps x 3

Ring Rows
BW x 6 reps x 3

I wanted to throw in some more accessories, but I had to get the kids ready for school and onto the bus, so I ran out of time.

[dopamine72]

God damn, is it 2012?
Haha it's all about muscle confusion. I took two months off, then lifted twice and my muscles were super confused lol.

lmaoooo

Nice work just going and getting sh*t done, too bad you didn't have time for accessories...Maybe when you get back from dropping kids off you could hit the gym for round #2 w/ accessories?

[Woody-5]

Sweet wheels

Digging the 7 rep squat work. Two plates would probably buckle me right now haha

I used to love the early morning sessions when I was in Illinois

Kiddos doing well?

[jshaw5]

lmaoooo

Nice work just going and getting sh*t done, too bad you didn't have time for accessories...Maybe when you get back from dropping kids off you could hit the gym for round #2 w/ accessories?

Thanks man. I wish that was an option, but after I drop my older son off at his school, I gotta head straight to work. We do have a gym in my office building. It's a poor excuse for a gym, but it does have DB's up to 50 lbs, a leg extension/curl machine, and one of those life fitness cable towers; enough to do some accessories. I used to go down there just about every day at lunch time, did mostly stretching and bodyweight stuff. I need to get back into doing that, plus I could throw in some accessories on days I can't squeeze them in in the morning.

Sweet wheels

Digging the 7 rep squat work. Two plates would probably buckle me right now haha

I used to love the early morning sessions when I was in Illinois

Kiddos doing well?

I've always been a morning lifter... just too hard to find the time later in the day between work, family, etc. Kiddos are doing great. My oldest son is in 3rd grade now, and the twins started preschool this past spring.

Wednesday September 11, 2019 - Lower Day

BW - 243.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps
Banded TKE's - 20 reps each leg
Banded Good Morning - 12 reps

SSB Squats
30 kg x 5 reps
50 kg x 5 reps
70 kg x 5 reps
90 kg x 5 reps
110 kg (242 lbs) x 5 reps x 3
These felt really good today.

Single Leg RDL
10 kg x 8 reps x 3
I really like these. My balance was actually surprisingly good on these too, usually takes me a few weeks of doing them before I can do them without losing my balance every other rep lol.

Leg Extension
200 lbs x 12 reps x 3

Uneven Farmer Carries
50/60 lbs per hand x 100 feet x 2
Planned on doing 50 lbs in each hand for a couple carries, which is what I thought was on the handles when I grabbed them. I got about 25 feet into my first carry and realized the right handle had 60 on it. I just switched to 60 in the left hand and 50 on the right for the second carry.

[dopamine72]

Squats looked smooth and ez bro, that's good to hear you have at least somewhat of a gym at ur office. Hope you and the fam are doin great!

[jshaw5]

Friday September 13, 2019 - Upper Day

BW - 242.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps

Swiss Bar Bench
20 kg x 10 reps
40 kg x 10 reps
60 kg x 10 reps
70 kg x 10 reps
75 kg (165 lbs) x 10 reps x 4

Face Pulls
90 lbs x 12 reps x 3

Ring Rows
BW x 8 reps x 4

Cable Flies
180 lbs x 12 reps x 3

Lat Pulldown
180 lbs x 12 reps x 3

Curls
25kg x 12 reps x 3

Rope Pushdowns
90 lbs x 12 reps x 3

[Woody-5]

smoooooth squats
you should roll that big blue yoga ball over and do squats standing on that

4x10 bench had to give a sweet pump! Good stuff fella

[jshaw5]

smoooooth squats
you should roll that big blue yoga ball over and do squats standing on that

4x10 bench had to give a sweet pump! Good stuff fella

Thanks woodman. I normally just stand on the yoga ball for extreme deficit/stabilization deadlifts, but I might start doing some weighted pistol squats on it.

Squats looked smooth and ez bro, that's good to hear you have at least somewhat of a gym at ur office. Hope you and the fam are doin great!

Thanks man. Yeah I'm gonna try to get back into a routine of going down there at least 2-3 times/week.

Monday September 16, 2019 - Lower Body

BW - 243.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps
Banded TKE's - 20 reps each leg
Banded Good Morning - 12 reps

SSB Squats
30 kg x 7 reps
50 kg x 7 reps
70 kg x 7 reps
90 kg x 7 reps
105 kg (231 lbs) x 7 reps x 3

Single Leg RDL
10 kg x 8 reps x 3

Leg Extension
200 lbs x 12 reps x 3

Farmer Carries
60 lbs per hand x 100 feet x 3

Thursday September 19, 2019 - Upper Body

BW - 242.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps

Swiss Bar Bench
20 kg x 10 reps
40 kg x 7 reps
60 kg x 5 reps
75 kg x 5 reps
90 kg (198 lbs) x 5 reps x 3

Face Pulls
100 lbs x 12 reps x 3

Ring Rows
BW x 6 reps x 3

Cable Flies
200 lbs x 12 reps x 3

Lat Pulldown
180 lbs x 12 reps x 3

Curls
25kg x 12 reps x 3

Dips
BW x 5 reps x 3

[jshaw5]

Saturday September 21, 2019 - Lower Body

BW - 243.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps
Banded TKE's - 20 reps each leg
Banded Good Morning - 12 reps

SSB Squats
30 kg x 5 reps
50 kg x 5 reps
70 kg x 5 reps
85 kg x 5 reps
100 kg x 5 reps
115 kg (254 lbs) x 5 reps x 3
130 kg (287 lbs) x 1 rep (belted)
Work sets felt really good, so I decided to throw on a belt and do something a bit heavier. I was going do at least a few reps, but I got interrupted by one of the little ones.

Single Leg RDL
11.25 kg x 8 reps x 3

Leg Extension
200 lbs x 12 reps x 3

Farmer Carries
60 lbs per hand x 100 feet x 2

Sled Pulls
100 lbs x 100 feet x 2
Playing around with the new toy, just a small sled with a harness.




Tuesday September 24, 2019 - Upper Day

BW - 242.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps

Swiss Bar Bench
20 kg x 10 reps
40 kg x 7 reps
60 kg x 7 reps
75 kg x 7 reps
86.25 kg (190 lbs) x 7 reps x 3

Face Pulls
100 lbs x 12 reps x 3

Ring Rows
BW x 6 reps x 3

Cable Flies
200 lbs x 12 reps x 3

Lat Pulldown
200 lbs x 12 reps x 3

Curls
25kg x 12 reps x 3

Dips
BW x 5 reps x 3

[jshaw5]

Friday September 27, 2019 - Full Body

BW - 243.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps
Banded TKE's - 20 reps each leg
Banded Good Morning - 12 reps

SSB Squats
30 kg x 7 reps
50 kg x 7 reps
70 kg x 7 reps
90 kg x 7 reps
107.5 kg (237 lbs) x 7 reps x 3

Swiss Bar Bench
20 kg x 10 reps
40 kg x 7 reps
60 kg x 5 reps
77.5 kg x 5 reps
92.5 kg (204 lbs) x 5 reps x 3

Face Pulls
100 lbs x 12 reps x 3

Ring Rows
BW x 8 reps x 3

Single Leg RDL
11.25 kg x 8 reps x 3

Leg Extension
200 lbs x 12 reps x 3

Cable Flies
200 lbs x 12 reps x 3

Lat Pulldown
200 lbs x 12 reps x 3

Tricep Rope Pushdowns
100 lbs x 10 reps x 3

Curls
25 kg x 12 reps x 3

Monday September 30, 2019 - Upper Body

BW - 242.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps

Swiss Bar Bench
20 kg x 10 reps
40 kg x 7 reps
60 kg x 7 reps
75 kg x 7 reps
90 kg (198 lbs) x 7 reps x 3

Face Pulls
100 lbs x 12 reps x 3

Ring Rows
BW x 8 reps x 3

Cable Flies
200 lbs x 12 reps x 3

Lat Pulldown
200 lbs x 15 reps x 3

Close Grip Swiss Bar Bench
60 kg x 10 reps x 3

Curls
25 kg x 15 reps x 3

[jshaw5]

I've been slacking on logging my workouts lately... I think I did SSB Squats 259 lbs x 5 x 3 on 10/4 and Swiss Bar Bench 209 lbs x 5 x 3 on 10/8, plus all my regular accessories both days.

Thursday October 10, 2019 - Lower Body

BW - 243.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps
Banded TKE's - 20 reps each leg
Banded Good Morning - 12 reps

SSB Squats
30 kg x 7 reps
50 kg x 7 reps
70 kg x 7 reps
90 kg x 7 reps
112.5 kg (248 lbs) x 7 reps x 3
These felt really good. I don't know if I feel quite as strong as I did before my two month absence, but I'm right around the working weights I was at back then. In fact, I'm 99% sure 112.5 kg is the heaviest I've gone on sets of 7 since my last major flareup, which was almost a year and a half ago.

Assisted Glute Ham Raise
BW x 5 reps x 2
Got up way too late and didn't have much time for accessory work, but I wanted to play around a bit with my latest acquisition. I need to figure out a way to add assistance to these, since I'm too fat and weak to do them unassisted lol.

[jshaw5]

Friday October 11, 2019 - Upper Day

BW - 242.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps

Swiss Bar Bench
20 kg x 10 reps
40 kg x 5 reps
60 kg x 5 reps
80 kg x 5 reps
95 kg (209 lbs) x 5 reps x 3

Face Pulls
100 lbs x 12 reps x 3

Ring Rows
BW x 8 reps x 3

Cable Flies
200 lbs x 12 reps x 4

Lat Pulldown
200 lbs x 12 reps x 4

Swiss Bar Close Grip Bench
65 kg x 10 reps x 3

Curls
25kg x 12 reps x 3

Monday October 14, 2019 - Lower Body

BW - 243.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps
Banded TKE's - 20 reps each leg
Banded Good Morning - 12 reps

SSB Squats
30 kg x 5 reps
50 kg x 5 reps
70 kg x 5 reps
90 kg x 5 reps
105 kg x 5 reps
120 kg (265 lbs) x 5 reps x 3
These felt awesome. This ties my best 5 rep squat in the past year and a half and felt about as strong as they have.

Single Leg RDL
12.5 kg x 8 reps x 3

Leg Extension
220 lbs x 12 reps x 3

Glute Ham Raise
BW x 3 reps x 2
Stilli just playing around with these.

[Woody-5]

Putting in some solid work, I'm jealous of the motivation!
I like the GHR bench, I always wanted one but never pulled the trigger.

[jshaw5]

Putting in some solid work, I'm jealous of the motivation!
I like the GHR bench, I always wanted one but never pulled the trigger.

Thanks woodman. Same here, I've off and on looked for years now, just got lucky and found a good deal close by.

Monday October 21, 2019 - Upper Day

BW - 242.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps

Swiss Bar Bench
20 kg x 10 reps
40 kg x 10 reps
60 kg x 10 reps
75 kg x 10 reps
77.5 kg (171 lbs) x 10 reps x 2

Face Pulls
100 lbs x 12 reps x 3

Ring Rows
BW x 8 reps x 3

Cable Flies
200 lbs x 12 reps x 4

Lat Pulldown
200 lbs x 12 reps x 4

Swiss Bar Close Grip Bench
65 kg x 10 reps x 3

Curls
25kg x 12 reps x 3

Friday October 25, 2019 - Lower Body

BW - 243.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps
Banded TKE's - 20 reps each leg
Banded Good Morning - 12 reps

SSB Squats
30 kg x 7 reps
50 kg x 7 reps
70 kg x 7 reps
90 kg x 7 reps
112.5 kg (248 lbs) x 7 reps x 3
I had a little bit of pain in my right hip, plus I've been a bit on the lazy side, so I took a bit more time between squat sessions. I could've rounded up to 115kg, but I decided to just round down and repeat 112.5kg. These felt decent, probably not as good as last time though.

Single Leg RDL
30 lbs x 8 reps x 3

Leg Extension
220 lbs x 12 reps x 3

I'm having a constant internal battle when it comes to programming. On squats I'm making a small change, adding a 3's day into the rotation along with the 5's and 7's days. I'm also contemplating bumping the %'s up for the 3's day and doing them belted instead of beltless. Or I might just go belted on the work sets for all days lol. For lower body accessories, I love the SL RDL's and leg extensions, but there are many other things that I want to do (trap bar deadlifts, GHR's, single leg squats, glute bridges, etc.). I'm still thinking about what I'm going to include and how I'm going to rotate everything in.

For upper body, I go back and forth on whether I want to do the 7/5/3 like squats and try to get my bench back to respectable weight, or just forget about strength now and focus more on hypertrophy. I have no idea how to program for hypertrophy though, so I just mix in sets of 10 lol.

Picked up another toy for the home gym, a pair of 75 lb adjustable Ironmaster dumbbells. I had come across a listing on ebay that was local. It had the 75 lb dumbbells, the add-on kit to make them go up to 120 lbs each, and the 80 lb kettlebell handle kit. It was more money than I wanted to drop, but I knew I'd never find a better deal on all of that. After multiple counter offers, I was just about to accept his final offer when someone just outright bought it for asking price. As much as I didn't want to spend so much, I instantly regretted not moving quicker. Fortunately another ad popped on ******** with a solid deal on just the dumbbells without all the extras, so I scooped them up.

[Woody-5]

Another nice score with the DBs!

how did the 10 rep bench work feel? I need to my gym set back up and work on some reps.

[jshaw5]

Another nice score with the DBs!

how did the 10 rep bench work feel? I need to my gym set back up and work on some reps.

Yeah I'm excited to throw more DB work in the mix. Already added hammer curls that I've been missing since I left my old gym, plus they're much easier to use for single leg RDL's than just holding a combination of plates in my hand. The 10 reps feel good, but they're weak. I always go into them planning to ramp up until a weight that feels good, but that weight always ends up being lower than expected lol.

I've been slacking on my log. I have still been lifting, though my consistency isn't as good as it should be (more like 2x/week instead of 3x/week). With my frequency lower than I'd like, I've just been repeating workouts rather than bumping up the weights.

Thursday November 14, 2019 - Lower Body

BW - 249.0 lbs

Warmup
Airdyne - 4 min
McGill Curl Up - 10 reps x 10 seconds
Bird Dogs - 10 reps
Band Pull Aparts - 10 reps
Band Dislocates - 5 reps
Banded TKE's - 20 reps each leg
Banded Good Morning - 12 reps

SSB Squats
30 kg x 5 reps
50 kg x 5 reps
70 kg x 5 reps
90 kg x 5 reps
110 kg x 5 reps
115 kg x 5 reps
120 kg (265 lbs) x 5 reps
These felt ok, but I just ramped it up instead of doing 3 sets across since it's been like 10 days since my last squat session.

Single Leg RDL
30 lbs x 8 reps x 3

Leg Extension
220 lbs x 12 reps x 3