-
Friday 4/23/21
Squats (Lighter Day.... beltless paused ATG)
247.5 x 1,1,1,1,1
Same as last couple of weeks, these are fun plus think has some value.
Good Mornings
205 x 5,5,5
Standing Barbell Overhead Press
98 x 5
118 x 5
128 x 5
Thought about testing it but thought better of it
One Arm Thick Dumbbell Rows (Alpha Grip 2.5 Inches)
85 x 3,2,3 per arm
Crazy what a difference 2.5 lbs makes in grip training
Dumbbell Pinch Grip with 4 Inch Clam Shell
30.5 x 2 Holds per arm
Dumbbell Overhand Finger Curls
85 x 8,8 per arm
Ab Wheel Rollouts
BW x 22,22
Dumbbell Reverse Curls
23.5 x 11,15 per arm
-
Sunday 4/25/21
Squats
285 x 2,2,2,2
250 x 1(Paused, ATG and Beltless)
I'm getting my second COVID-19 vaccine shot next Saturday and anticipating not being able to workout next Sunday so pushed through today despite sore left hip. Sometimes better to be lucky than good (or smart)
One Arm Thick Handle Dumbbell Rows (2.5 Inch Handle)
85 x 3,3,3 per arm
Someday I'll get back to Rolling Thunder deadlifts (and consistent pull ups and bent over barbell rows....)
One Arm Dumbbell Shrugs (Straps)
130 × 15,15,15 per arm
Used straps today since I haven't worked traps that hard for a while. Also can feel obliques working to stablize
Dumbbell Pinch Grip Holds With 4 Inch Clam Shells
31.5 x 2 Holds Per Arm
Dumbbell Overhand Finger Curls
87.5 x 6,6 per arm
Dumbbell Reverse Curls with Fat Gripz (2.25 Inches)
20 x 3 max sets per arm
Also did neck work.
-
Wednesday 4/28/21
Front Squats
260 x 1,1,1,1,1
One Arm Thick Handle Dumbbell Rows (2.5 Inch Handle)
87.5 × 2,2,2,2 per arm
Actually wrote in Rolling Thunder Deadlift but went with this again
Dumbbell Overhand Finger Curls
90 x 5,5 per arm
Tough....
Two Hand 3 Inch Pinch Grip Block Hold
73 x 2x
Core Slider Leg Curls
+5 lbs Ankle Weights Per Leg x 20,20
Did some reverse curls with 20lbs hanging off a belt and just the last half range of motion. Finished with neck work
-
Friday 4/30/21
Squats (Lighter Day.... beltless paused ATG)
250 x 1,1,1,1,1
Same as last few weeks, these are fun plus think has some value.
Good Mornings
207.5 x 3,3,3
Standing Barbell Overhead Press
103 x 5
123 x 5
133 x 5
138 x 5
One Arm Thick Dumbbell Rows (Alpha Grip 2.5 Inches)
90 x 2,1,2 per arm
90lbs was sort of the endgame here so I'll put this movement to rest. I'll probably still do it, maybe alternate with Rolling Thunder deads but no longer will do it 3x a week. Really felt it deep in my forearms today.
One Arm Dumbbell Shrugs
140 x 10,10,10 per arm
Did one arm Farmer's Walk after last set (both arms)..the unbalanced load made it really hard. Usually do these Sunday but will take off that day.
Ab Wheel Rollouts
BW x 15,15,15
Barbell Reverse Curls
45.5 x 12,12,12
Also did neck work
-
Forgot to log it on Wednesday, didnt workout Sunday 5/2/21
Wednesday 5/5/21
Front Squats
220 x 3
240 x 2
262.5 x 1
One Arm Thick Handle Dumbbell Rows (Alpha Grip 2.5)
70 × 6,6,6
Felt good
Rolling Thunder Deadlifts
83 x 10 per arm
Rough...think the rows affected it
Two Handed Pinch Grips Holds (3 Inch Block)
73 × 3 holds
Reverse Barbell Curls
48 x 8,8,8
-
Friday 5/7/21
Squats (Lighter Day.... beltless paused ATG)
252.5 x 1,1,1,1,1
Last single
[url]https://www.instagram.com/p/COlo9knJsMg/?utm_source=ig_web_copy_link[/url]
Same as last few weeks, these are fun plus think has some value. Wore sleeves instead of loose wrap today. My hip felt better although now sure how the sleeves vs loose wrap makes a difference (but not complaining)
Good Mornings
210 x 3,3,3
Standing Barbell Overhead Press
103 x 5
123 x 3
143 x 2
153 x 1
158 x 1
163 x 1
170.5 x 1 [url]https://www.instagram.com/p/COltY8JJu6J/?utm_source=ig_web_copy_link[/url]
(Previous best at home 166.5 on 4/2/21)
One Arm Thick Dumbbell Rows (Alpha Grip 2.5 Inches)
72.5 x 6,6,6 per arm
No pull ups again :(
Ab Wheel Rollouts
BW x 23,23
Barbell Reverse Curls
50.5 x 8,9
53 x 9,9
-
Sunday 5/9/21
Squats
285 x 3,3,3,3 (last set [url]https://www.instagram.com/p/COqvrCdJCQD/?utm_source=ig_web_copy_link[/url]
255 x 1 (Paused, ATG and Beltless)
[url]https://www.instagram.com/p/COqw6spJbFa/?utm_source=ig_web_copy_link[/url]
One Arm Thick Handle Dumbbell Rows (2.5 Inch Handle)
75 x 6,6,6 per arm
One Arm Dumbbell Shrugs (Straps)
150 x 10,10,10 per arm
Dumbbell Pinch Grip Holds With 4 Inch Clam Shells
31.5 x 3 Holds Per Arm
Barbell Reverse Curls
58 x 7,7,7
Also did neck work.
-
Wednesday 5/12/21
Front Squats
220 x 3
240 x 2
262.5 x 1,1 (last single with slight pause [url]https://www.instagram.com/p/COycwZkpPgD/?utm_source=ig_web_copy_link[/url] )
Overhead Barbell Press
103 x 5
123 x 5
143 x 3
153 x 2
163 x 1
173 x 1 [url]https://www.instagram.com/p/COygMGYpGJ7/?utm_source=ig_web_copy_link[/url]
One Arm Thick Handle Dumbbell Rows (Alpha Grip 2.5)
77.5 x 6,6,6 per arm
Dumbbell Pinch Grips Holds (4 Inch Block)
31.5 × 3 holds per arm
One Leg Core Slider Leg Curls
BW x 8,10 per leg
Reverse Barbell Curls
53.5 x 7,7,7
-
Friday 5/14/21
Squats (Lighter Day.... beltless paused ATG)
257.5 x 1,1,1,1,1
Good Mornings
210 x 4,4,4 (last set [url]https://www.instagram.com/p/CO3yaQzJLgv/?utm_source=ig_web_copy_link[/url] )
One Arm Thick Dumbbell Rows (Alpha Grip 2.5 Inches)
80 x 5,5,5 per arm
No pull ups again :(
Ab Wheel Rollouts
BW x 25,25
Barbell Reverse Curls
60.5 x 6,6,6
-
Sunday 5/16/21
Squats
287.5 x 2,2,2 (Last set [url]https://www.instagram.com/p/CO80R-zJfot/?utm_source=ig_web_copy_link[/url] )
260 x 1,1,1,1 (Beltless, ATG, Paused. Last single [url]https://www.instagram.com/p/CO82Q05pbki/?utm_source=ig_web_copy_link[/url] )
Rolling Thunder Deadlifts
88 x 10,10 per arm
Two Hand Pinch Grip Block Hold (3 Inches)
75.5 × 2 Holds
Reverse Barbell Curls
63 x 6,6,6
Also did neck work
-
Wednesday 5/19/21
Front Squats
220 x 3
240 x 2
265 x 1,1,1
(Paused on second single with belt [url]https://www.instagram.com/p/CPEewn1pO5z/?utm_source=ig_web_copy_link[/url]
beltless on last single [url]https://www.instagram.com/p/CPEf2RSJqM7/?utm_source=ig_web_copy_link[/url] )
Overhead Barbell Press
103 x 5
123 x 5
134 x 5
153 x 3
164 x 1
175.5 x 1,1,1 (Last single [url]https://www.instagram.com/p/CPEjtehJMqo/?utm_source=ig_web_copy_link[/url] )
One Arm Thick Handle Dumbbell Rows (Alpha Grip 2.5)
80 x 5,5 per arm
One Arm Dumbbell Rows
100 x 12 per arm
Wanted to get in a little bit more back work
Reverse Barbell Curls
68 x 5,5,5
-
Friday 5/21/21
Squats (Lighter Day.... beltless paused ATG)
262.5 x 1,11 (First single [url]https://www.instagram.com/p/CPJt6nLp-pQ/?utm_source=ig_web_copy_link[/url] )
265 x 1 ( [url]https://www.instagram.com/p/CPJwGAFJlla/?utm_source=ig_web_copy_link[/url] )
Back to Olympic lifting shoes. Noticed heel rising with flats when doing ATG squats
Good Mornings
215 x 3,3,3
Ab Wheel Rollouts
BW x 10,10,10
Cut it short today but hit the important stuff
-
Sunday 5/23/21
Squats
290 x 1,1 (last single [url]https://www.instagram.com/p/CPO6WVwpwZc/?utm_source=ig_web_copy_link[/url] )
275 x 3,3
265 x 1 (Beltless, ATG, Paused [url]https://www.instagram.com/p/CPO85jYpkvf/?utm_source=ig_web_copy_link[/url] )
New barbell, got the Rogue C70. Very nice, was very tempted to just get a 7ft Olympic bar but just too big for my space
Rolling Thunder Deadlifts
93 x 6,6 per arm
Two Hand Pinch Grip Block Hold (3 inches)
83 × 2 Holds
Also did neck work
Was hot as hell, felt a bit lazy
-
Wednesday 5/26/21
Front Squats
225 x 3
245 x 2
268 x 1,1 (last set beltless)
[url]https://www.instagram.com/p/CPWnoTvJSs4/?utm_source=ig_web_copy_link[/url] (first single with slight pause)
[url]https://www.instagram.com/p/CPWonJbJ1kq/?utm_source=ig_web_copy_link[/url] (beltless single)
Overhead Barbell Press
105 x 5
125 x 5
135 x 5
155 x 3
165 x 1
177.5 x 1
180 x 1,1
[url]https://www.instagram.com/p/CPWtRkNJraS/?utm_source=ig_web_copy_link[/url] (last 180 lbs single...all my videos came out blurry today)
One Arm Dumbbell Rows
120 x 10,10 per arm
Used Versa Grips because want to rest forearms for at least a week
Core Slider Leg Curls
BW x 20,20
-
Friday 5/28/21
Squats (Lighter Day.... beltless paused ATG)
268 x 1,1,1,1,1
2nd single [url]https://www.instagram.com/p/CPbrWZ9p1sO/?utm_source=ig_web_copy_link[/url]
Good Mornings
220 x 3,3,3
Ab Wheel Rollouts
BW x 12,12,12
Like last week cut it short today but hit the important stuff
-
Sunday 5/30/21
Squats
293 x 1 [url]https://www.instagram.com/p/CPg1o9FpDRm/?utm_source=ig_web_copy_link[/url]
275.5 x 3,3,3
272 x 1 (Beltless, ATG and Paused) [url]https://www.instagram.com/p/CPg5NU-pgVi/?utm_source=ig_web_copy_link[/url]
Also did neck work.
No grip work yet, forearm pain getting a lot better but not there yet.
-
Wednesday 6/2/21
Front Squats
227 x 3
247 x 2
272 x 1,1 (last single beltless)
First single, slight pause [url]https://www.instagram.com/p/CPopk8xJD2R/?utm_source=ig_web_copy_link[/url]
Second single, beltless [url]https://www.instagram.com/p/CPoqtkkJQr3/?utm_source=ig_web_copy_link[/url]
Core Slider Leg Curls
BW x 21,21
No upper body, started way late
-
Friday 6/4/21
Squats (Lighter Day.... beltless paused ATG)
277 x 1,1,1
Second single [url]https://www.instagram.com/p/CPtvm6_Jk4C/?utm_source=ig_web_copy_link[/url]
Good Mornings
225.5 x 3,3,3
Meant to 223 lbs but I'll take it
Standing Barbell Overhead Press
105 x 3
125 x 3
145 x 1
155 x 1
170 x 1
182.5 x 1,1
First 182.5 lbs [url]https://www.instagram.com/p/CPt3rnipV_8/?utm_source=ig_web_copy_link[/url]
Second 182.5 lbs [url]https://www.instagram.com/p/CPt1MlvJ9sx/?utm_source=ig_web_copy_link[/url]
One Arm Dumbbell Rows
125 x 10,10 per arm
Ab Wheel Rollouts
BW x 20
-
Sunday 6/6/21
Squats
295.5 x 1,1 (second single [url]https://www.instagram.com/p/CPy4HXYp84v/?utm_source=ig_web_copy_link[/url] )
280.5 x 3,3
280.5 x 1 (ATG, beltless and paused [url]https://www.instagram.com/p/CPy67R-px5g/?utm_source=ig_web_copy_link[/url] )
Did some band shrugs and neck work
-
Wednesday 6/9/21
Front Squats
232 x 3 (beltless)
252 x 2 (belted)
277 x 1 (belted)
277 x 1 (beltless [url]https://www.instagram.com/p/CP6nqDxp1Ry/?utm_source=ig_web_copy_link[/url]
Core Slider Leg Curls
BW x 22,22
No upper body, laziness today
-
Friday 6/11/2021
Wasn't in mood to set up squat stand so little change of pace workout
Power Clean and (Push) Press
55 x 5
90 x 5
110 x 5
130 x 3
160 x 3 (1st rep press, last 2 reps push press)
180 × 3 (all push press)
190 × 3 (all push press)
201 × 3 (all push press [url]https://www.instagram.com/p/CP_spl7J-C3/[/url] )
Bent Over Barbell Rows
201 x 8
240 x 8,8
Ab Wheel Rollouts
BW x 25
-
Sunday 6/13/21
Squats
300.5 x 1,1 (last single [url]https://www.instagram.com/p/CQE9RQDBFc2/?utm_source=ig_web_copy_link[/url] )
280.5 x 3,3
282 x 1,1 (last single [url]https://www.instagram.com/p/CQE_xv3p_QA/?utm_source=ig_web_copy_link[/url]
Good Morning
177.5 x 5,5,5
Did some band shrugs and neck work
-
Wednesday 6/16/21
Front Squats
235.5 x 3 (beltless)
255.5 x 2 (belted)
282 × 1 (belted [url]https://www.instagram.com/p/CQMqXs2J_lS/?utm_source=ig_web_copy_link[/url] )
282 x 1 (beltless and sleeveless [url]https://www.instagram.com/p/CQMrdoTp0wh/?utm_source=ig_web_copy_link[/url] )
Core Slider Leg Curls
BW x 25,25
----------------------------
Friday 6/18/2021
Power Clean and (Push) Press
35 x 5
105 x 5
125 x 5
135 x 3
145 x 3
155 x 1
165 × 2 (1st rep press, 2nd rep push press)
175 x 1 (push press)
185 × 1 (push press)
195 × 1 (push press)
205 × 1 (push press [url]https://www.instagram.com/p/CQR0iLdJMiV/?utm_source=ig_web_copy_link[/url] )
Bent Over Barbell Rows
205 x 8
245 × 6,6
Rolling Thunder Deadlifts
83 x 10,10 per arm
Ab Wheel Rollouts
BW x 10,10,10
Felt like puking all day but got it done8
-
Wednesday 6/23/21
Front Squats
260.5 x 2,2,2
Took Sunday off, just did a few doubles on front squats and called it a workout.
-
Friday 6/25/21
Power Clean and (Push) Press:
Press up to 155 lbs, the push press with 165,175 and 185 lbs for one. Felt drained
Bent Over Barbell Rows
250 x 5,5
Going through the motions...
Sunday 6/27/21
Squats
275 x 3,3,3
250 x 1 (beltless, ATG and paused)
Rolling Thunder Deadlift
85.5 x 10,10 per arm
3 Inch Two Hand Pinch Block Hold
73 x 2 Holds
-
Wednesday 6/30/21
Front Squats
263 x 2,2,2
Chin Ups
BW x 6,6
Floor Leg Curls with Core Slider
BW x 20,20
Felt good to do some chins again. No forearm pain :)
-
Friday, 7/2/21
Power clean and press
115 x 5
125 x 5
135 x 5
140 x 5
145 x 5
Bent over barbell rows
255 x 5,5,5
Rolling Thunder Deadlifts
88.5 x 8,8 per arm
-
Sunday, 7/4/21
Squats
280.5 x 3,3,3
265.5 x 1 (Beltless, ATG and Paused)
Good Mornings
170.5 x 5,5
Rolling Thunder Deadlift
93 x 5,5,5
Neck work
-
Wednesday 7/7/21
Front Squats
265.5 x 1,1,1,1,1
(May have done 6 singles)
Chinups
+10 lbs x 6,6,6
Core Slider Leg Curls
BW x 25,25
-
Friday, 7/9/21
Power Clean and Press
155 x 3,3,3
Bent Over Barbell Rows
260 x 3,3,3
Rolling Thunder Deadlift
93 x 6,5,5 per arm
Ab Wheel Rollouts
BW x 10,10,10