Printable View
7/9/20
171.4 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
190 x 7, 7, 7, 7, 10
Romanian Deadlifts:
135 x 8
200 x 7, 6, 6, 6, 7
Low Cable Rows:
110 x 13, 13, 12, 12, 13
DB Lateral Raises:
20s x 14, 14, 14, 13.5, 13.5
Lying Leg Curls:
110 x 12, 13, 13, 12, 13
DB Hammer Curls:
30s x 19, 19, 19
7/10/20
169.8 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
380 x 1
365 x 2
345 x 4, 4, 4, 3, 3, 3, 3, 3
Bench Press:
135 x 5
185 x 3
200 x 6, 6, 6, 6, 6
Barbell Curls:
70 x 15, 15, 15, 15, 15
Cable Overhead Triceps Extensions:
38.5 x 12, 12, 11, 11, 11
Standing Calf Raises: *paused at bottom*
45/side x 16, 16, 16, 16, 16
Machine Crunches:
80 x 16, 18
Twisting Roman Chair Leg Raises:
BW x 8, 8
Had to move my sessions forward a bit due to my work schedule.
7/13/20
171.4 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
200 x 8, 8, 7, 7, 7, 7
Leg Press:
260 x 19, 19
Incline Bench Press:
95 x 8
135 x 10, 10, 10, 10, 10
Plate Loaded Pulldowns:
45 + 25/side x 11, 11, 11, 11, 11
HS Rear Delt Flies:
70 x 12, 11, 12, 12, 12
Abductor Machine:
160 x 18, 18, 19
Standing Calf Raises: *paused at bottom*
45 + 35/side x 13, 13
7/14/20
171.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
185 x 3
220 x 3, 3, 3, 3, 3, 3, 2
210 x 4, 4, 3
High Bar Tempo Squats: *paused*
135 x 8
185 x 11, 11, 11, 11, 11, 10, 10
Neutral Grip Chinups:
BW x 11, 10, 10, 10, 10
Machine Crunches:
90 x 15, 13
Twisting Roman Chair Leg Raises:
BW x 8 (+1 in middle), 8 (+2 in middle)
Machine Preacher Curls:
35/side x 9, 8, 8, 9, 8
Cable Triceps Pushdowns: *w/ bar*
44 w/ supplemental weight x 13
44 x 16
7/16/20
173.0 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
165 x 5
180 x 9, 9, 9, 12
Romanian Deadlifts:
135 x 8
155 x 12, 11, 11, 11, 11
Low Cable Rows:
121 x 12, 12, 12, 12, 12
DB Lateral Raises:
20s x 14, 14, 14, 14, 14.5
DB Hammer Curls:
30s x 20, 19, 19
Lying Leg Curls:
110 x 13, 13, 13, 13, 13
7/17/20
172.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
360 x 3
335 x 6, 6, 5, 5, 5, 5
Bench Press:
135 x 5
165 x 5
180 x 10, 10, 10, 9
170 x 11
Barbell Curls:
70 x 16, 16, 15, 15, 15
Cable Overhead Triceps Extensions:
38.5 x 12, 12, 12, 12, 12
Decline Situps:
BW x 11, 12
Twisting Roman Chair Leg Raises:
BW x 9, 8
Standing Calf Raises: *paused*
45/side x 17, 17, 16, 16, 15
7/19/20
172.4 lbs.
Romanian Deadlifts:
45 x 10
135 x 5
155 x 5
200 x 8, 8, 7, 7, 7, 7
Leg Press:
260 x 19, 19
Incline Bench Press:
95 x 8
150 x 8, 8, 8, 8, 7
Plate Loaded Lat Pulldowns:
45 + 35/side x 9, 9, 9, 9, 9
Face Pulls:
44 x 13, 13, 13, 13, 15
Abductor Machine:
160 x 19, 19, 20
Standing Calf Raises: *paused*
45 + 35/side x 14, 13
First session of the deload. Did face pulls instead of rear delt flies because my shoulder has been bothering me a tad.
7/21/20
171.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 8, 8, 8, 8
Paused Front Squats:
95 x 8
135 x 9, 9, 8, 8, 8, 8, 8
Close, neutral grip pullups: *dead-hang*
BW x 11, 10, 10, 10, 9
Decline Situps:
BW x 13, 13
Twisting Roman Chair Leg Raises:
BW x 9, 8(+2 in middle)
Machine Preacher Curls:
15/side x 14, 15, 16, 16, 18
Cable Pressdowns: *w/ bar*
44 x 17, 17
7/23/20
171.6 lbs.
Bench Press:
45 x 10
95 x 5
135 x 5
155 x 8, 8, 8, 8
Romanian Deadlifts:
135 x 8
185 x 8, 8, 8, 8, 7
Low Cable Rows:
143 x 8, 8, 8, 8, 8
DB Lateral Raises:
20s x 15, 15, 15, 15, 15
Lying Leg Curls:
110 x 14
Seated Leg Curls:
120 x 14, 14, 15, 15
DB Hammer Curls:
30s x 20, 20, 20
Third session of the deload. So, after over two years of dealing with a hip/glute problem that has annoyed me to no end, I am finally scheduling an appointment with an orthopedist for Monday afternoon. I have been in a good bit of pain this week for seemingly no reason.
If I can make a recovery from whatever I have going on, I believe my powerlifting days will be behind me. I want to be able to climb mountains, lift without pain and live comfortably without pain. I am going to continue lifting hard, but I don't see the need to compromise long-term functioning. I want to be able to still be doing this when I'm 50.
7/24/20
170.4 lbs.
Box Squats:
45 x 10
135 x 5
225 x 5
275 x 3
270 x 8, 8, 8, 8
Bench Press:
135 x 5
185 x 3
200 x 5
195 x 5
185 x 7, 7, 6
Barbell Curls:
70 x 16, 16, 14, 14, 14
Cable Overhead Triceps Extensions:
38.5 x 13, 13, 13, 13, 13
Decline Situps:
BW x 14, 13
Twisting Roman Chair Leg Raises:
BW x 9
Twisting Cable Crunches:
55 x 18(+4 in middle)
Standing Calf Raises: *paused*
45/side x 17
Leg Press Calf Raises:
45/side x 12, 13, 14, 14
Hip was hurting. Badly.
7/27/20
170.2 lbs.
Good Mornings:
45 x 10
95 x 8
135 x 12, 12, 12, 12
115 x 14, 13
Machine Leg Press: *slow negatives*
260 x 20, 20
Incline DB Presses:
45 x 8
50s x 14, 14, 13, 12, 12
Neutral Grip Chinups: *dead-hang*
BW x 11, 10, 10, 10, 10
Abductor Machine:
160 x 20, 20, 20
Standing Calf Raises: *paused*
260 x 20, 20
Face Pulls:
44 x 15, 14, 14, 14, 14
Went to an orthopedist today. I have been diagnosed with femoroacetabular impingement on my right side. Going to start physical therapy, hopefully later this week. Will be training my lower body with movements and rep zones that agree with my diagnosis.
7/28/20
169.0 lbs.
Leg Press: *slow-eccentric and pauses*
45/side x 8
2 45s/side x 19, 20
2 45s + 35/side x 14, 15, 15, 14, 14
Flat DB Presses:
25s x 10
50s x 8
70s x 10, 9, 9, 9, 8, 7
Plate Loaded Lat Pulldowns:
45 + 10/side x 14, 14, 13, 14, 12
Machine Preacher Curls:
25/side x 12, 12, 12, 12, 13
Cable Triceps Pushdowns:
44 x 18, 17
Decline Situps:
BW x 15, 14
Twisting Cable Crunches:
66 x 13(+2 in middle)
Twisting Decline Situps:
BW x 9 (+1 in middle)
7/30/20
169.4 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
115 x 15, 14, 14, 13, 13
Flat DB Presses:
25s x 10
50s x 8
70s x 9, 9, 9, 9, 9, 8
Low Cable Rows:
110 x 14, 14, 14, 14, 12
Seated Leg Curls:
120 x 15, 15, 16, 16, 15
Standing DB Lateral Raises:
20 lb. kettlebells x 10
20s x 16, 16, 16, 15
DB Hammer Curls:
30s x 21, 20, 20
8/1/20
170.6 lbs.
Machine Front Squats: *slow eccentric and pause*
45/side x 8
45 +25/side x 29
2 45s + 25/side x 19, 20, 19, 19, 19
Flat DB Presses:
50s x 8
60s x 12, 12, 10, 10, 9
Cambered Bar Curls:
70 x 16, 16, 15, 14, 14
Cable Overhead Triceps Extensions:
60 x 12, 12, 12, 11, 12
Leg Press Calf Raises:
145 x 13, 13, 13, 13, 13
Decline Situps:
BW x 16, 12
Twisting Situps:
BW x 7 (+1 in mid), 7 (+1 in mid)
Completely have abandoned powerlifting. Longevity and hypertrophy is now the name of the game.
8/3/20
169.6 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
135 x 12, 12, 12, 12, 11, 10
Incline DB Presses:
45s x 8
50s x 14, 14, 14, 14, 13
Plate Loaded Lat Pulldowns:
45 + 25/side x 12, 12, 12, 12, 12
Machine Leg Press:
280 x 18, 18
Face Pulls:
44 x 15, 15, 15, 14, 15
Abductor Machine:
180 x 17, 17, 17
Standing Calf Raises:
45 + 35/side x 15, 14
8/4/20
169.0 lbs.
Leg Press:
45/side x 10
2 45s + 35/side x 15, 15, 15, 15, 15, 15, 14
Flat DB Presses:
50s x 8
70s x 9, 9, 9, 8, 7, 7
Neutral Grip Chinups: *dead-hang*
BW x 11, 11, 10, 10, 10
Decline Situps:
BW x 15, 15
Twisting Decline Situps:
BW x 8 (+1 in mid), x 7 (+1 in mid)
Machine Preacher Curls:
35/side x 9, 9, 9, 9, 8
Cable Triceps Pushdowns:
44 x 18, 17
Good effort here. Minimal discomfort on the right hip with the leg press.
8/6/20
169.0 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
115 x 15, 15, 14, 14, 14
Flat DB Presses:
50s x 8
60s x 11, 11, 11, 11, 11, 11
Low Cable Rows:
121 x 13, 13, 13, 13, 12
DB Lateral Raises:
20s x 16, 16, 15, 15, 15.25
Seated Leg Curls:
120 x 16, 16, 16, 16
Lying Leg Curls:
110 x 14
DB Hammer Curls:
30s x 21, 21, 21
8/7/20
Leg Press:
Sled x 10
45/side x 8 w/u
3 45s + 15/side x 11, 11, 11, 11, 11, 11
Flat DB Presses:
50s x 8
Machine Chest Presses:
60 x 16, 15, 14, 15, 15
Barbell Curls:
70 x 16, 16, 16, 15, 15
Cable Overhead Triceps Extensions:
38.5 x 13, 13, 14, 13, 12
Decline Situps:
BW x 16, 15
Twisting Decline Situps:
BW x 7 (+1 in mid), 8 (+1 in mid)
Leg Press Calf Raises:
2 45s/side x 14, 14
Standing Calf Raises:
45/side x 17
45 + 25/side x 11
Machine Leg Press Calf Raises:
160 x 17
This was done after not sleeping for ~27 hours. Pulled an overnight shift. Hip is still in pain. Getting some physical therapy this week. Frustrating. I guess this is what I get for climbing mountains.
8/9/20
169.4 lbs.
Low Bar Good Mornings:
45 x 10
95 x 8
135 x 12, 12, 12, 12, 12, 12
Incline DB Presses:
45s x 8
50s x 14, 14, 14, 14, 14
Plate Loaded Lat Pulldowns:
45 + 25/side x 12, 12, 12, 12, 12
Machine Leg Press: *paused*
280 x 19, 19
Abductor Machine:
180 x 18, 18, 18
Facepulls:
44 x 15, 15, 15, 16, 15
Hip still in pain. Doing what I can.
8/11/20
170.6 lbs.
Machine Leg Press:
Carriage x 10
200 x 10
260 x 18, 17, 16, 16, 16, 15, 16
Flat DB Presses:
25s x 10
50s x 8
70s x 9, 9, 8, 8, 7, 7
Neutral Grip Chinups: *dead-hang*
BW x 11, 11, 11, 10, 9
Machine Preacher Curls:
15/side x 17, 17, 16, 16, 18
Decline Situps:
BW x 16, 16
Twisting Decline Situps:
BW x 8 (+1 in mid), 8 (+2 in mid)
Cable Triceps Pushdowns:
44 x 18, 18
8/13/20
169.2 lbs.
High Bar Good Mornings:
45 x 10
95 x 8
95 x 10, 10, 10, 10, 10
Flat DB Presses:
50s x 8
60s x 11, 11, 11, 11, 11, 11
Low Cable Rows:
143 x 9, 9, 9, 9, 9
Seated Leg Curls:
120 x 16, 16, 16, 16, 15
Standing DB Hammer Curls:
30s x 22, 21, 21
8/14/20
168.4 lbs.
Machine Leg Press:
Carriage x 10
200 x 10
280 x 16, 16, 15, 15, 15, 13
Glute-ham Raises:
BW x 7, 6, 6
Machine Chest Presses:
60 x 10
60 x 15, 16, 15, 15, 15
Barbell Curls:
70 x 16, 16, 16, 16, 15
Machine Triceps Extensions:
30 x 13, 12, 13
Overhead Cable Triceps Extensions:
38.5 x 8
33 x 11 (seated)
Machine Leg Press Calf Raises:
220 x 14, 14, 12, 12, 12
Decline Situps:
BW x 16, 15
Twisting Decline Situps:
BW x 8(+2)
BW x 8 (+1)
Hip truthfully has me in agony. Having to really cut the depth on my leg presses. Leg training overall has been dismal due to my injury. Did GHRs to try to get some glute and lower back work in because of my lackluster legpress ROM. Hopefully getting an MRI and steroid shot this coming week. Surgery is definitely on the table.
8/17/20
170.4 lbs.
High Bar Good Mornings:
45 x 10
95 x 8
95 x 10, 10, 10, 10, 9, 9
Split Squats:
45 x 19, 19
Incline DB Presses:
45s x 8
50s x 14, 14, 14, 14, 15
Plate Loaded Pulldowns:
45 + 35/side x 10, 10, 10, 9, 9
Abductor Machine:
180 x 18, 19, 20
Facepulls:
44 x 16, 16, 15, 15, 16
Machine Calf Raises:
220 x 15, 14
8/18/20
170.4 lbs.
Machine Leg Press:
Carriage x 10
200 x 10
260 x 18, 17, 16, 16, 16, 15, 15
Glute-ham Raises:
BW x 7, 8, 7, 7
Flat DB Presses:
50s x 8
70s x 9, 9, 8, 7, 7, 7
Neutral Grip Chinups: *dead-hang*
BW x 11, 11, 11, 10, 10
Decline Situps:
BW x 17, 16
Twisting Decline Situps:
BW x 9, 8 (+3 in middle)
Machine Preacher Curls:
25/side x 13, 13, 12, 12, 13
Cable Triceps Pushdowns:
44 x 19, 18
Good effort here. Hip felt a little better today, but it was really in pain yesterday. Working through some exercises at home that my physical therapist gave me. MRI is scheduled for September 1st. Living on NSAIDs until then.
8/20/20
170.0 lbs.
High Bar Good Mornings:
45 x 10
95 x 8
95 x 10, 11, 10, 10, 11
Flat DB Presses:
50s x 8
60s x 12, 12, 11, 11, 11, 11
High-to-Low Machine Rows:
35/side x 13, 13, 13, 13, 14
DB Lateral Raises:
20s x 16, 16, 16, 16, 16
Seated Leg Curls:
120 x 16, 16, 16, 16, 16
DB Hammer Curls:
30s x 22, 22, 21
8/22/20
168.6 lbs.
Machine Leg Press:
Carriage x 10
200 x 10
280 x 16, 16, 16, 16, 16, 14
Back Extensions:
BW + 25 x 10, 10, 9, 9.5
Machine Chest Presses:
60 x 10
60 x 16, 16, 16, 16, 16
Barbell Curls:
70 x 16, 16, 16, 16, 15.5
DB Skullcrushers:
15s x 18, 16, 16, 16, 16
Decline Situps:
BW x 17, 17
Twisting Decline Situps:
BW x 9 (+2 in middle), x 8 (+3 in middle)
Machine Calf Raises:
220 x 14, 14, 14, 13, 14
Experiencing a tad bit less pain over the past few days, but I still can't go as deep as I would like on the leg press here. Wish my gym had a good hack squat machine. Taking this time to experiment with different movements.
8/23/20
166.8 lbs.
High Bar Good Mornings:
45 x 10
95 x 8
95 x 10, 10, 10, 10, 10, 10
Incline DB Presses:
45 x 8
50s x 14, 14, 14, 14, 15
Plate Loaded Pulldowns:
45 + 10 x 14, 14, 14, 13, 12
Split Squats:
45/side x 18, 18
Facepulls:
44 x 16, 16, 16, 16, 17
Abductor Machine:
180 x 19, 19, 19
Machine Leg Press Calf Raises: *pauses*
220 x 15, 16
First session of deload looking a bit differently, and I probably didn't ease up enough. Just striving to not hit any new rep PRs this week.
8/25/20
169.2 lbs.
Machine Leg Press:
Carriage x 10
200 x 10
260 x 16, 17, 15, 16, 15, 15, 15
Back Extensions:
BW + 25 x 10, 10, 10, 8
Flat DB Presses:
50s x 8
70s x 9, 8, 7, 7, 7, 7
Neutral Grip Chinups: *dead-hang*
BW x 11, 11, 10, 10, 8
Machine Preacher Curls:
35/side x 9, 9, 9, 9, 9
Cable Triceps Pushdowns:
44 x 19, 18
Decline Situps:
BW x 18, 18
Decline Twisting Situps:
BW x 9 (+2 in middle), 9
8/27/20
169.2 lbs.
High Bar Good Mornings:
95 x 8
95 x 11, 11, 11, 11, 11
Flat DB Presses:
50s x 8
60s x 12, 12, 11, 11, 11, 11
High-to-Low Rows:
35/side x 13, 13, 13, 13, 14
DB Lateral Raises:
20s x 17, 17, 17, 17, 16.25
Lying Leg Curls:
120 x 17, 17, 17, 17, 18
DB Hammer Curls:
30s x 22, 22, 22
Really restricted ROM on good mornings due to my hip. Switching to DB RDLs to see if those feel any better.
8/28/20
169.2 lbs.
Machine Leg Press:
Carriage x 10
200 x 10
280 x 16, 16, 16, 16, 16, 14
Back Extensions:
BW + 25 x 10, 10, 10, 9
Machine Chest Presses:
60 x 10
60 x 16, 16, 16, 16, 16
Barbell Curls:
70 x 16, 16, 16, 16, 16
DB Skullcrushers:
15s x 17, 17, 16, 17, 16
Decline Situps:
BW x 18, 18
Twisting Decline Situps:
BW x 9 (+1 in middle), 9
Machine Calf Raises:
220 x 14, 14, 14, 14, 15