Bar x 8
95 x 5
135 x 5
155 x 3
185 x 3
205x 1
225 x 1
255 x 1
285x 1
305 x 5
Stopped it there because I wanted to GTFO there. Swear people need to stop coming into the gym when they are sick or at least make an effort to stay the hell away from everyone. Wore Chucks today....felt okay, maybe I'LL keep wearing them since I can walk to gym in them. At least during the winter. Also STrong knee sleeves and Pioneer belt
Reverse hyperextensions
10 x 8
50 x 8
70 x 8
80 x 8
To my pleasant surprise, a new addition to the gym. Really felt these in my lower back, yep my lower back is weak AF. Was going to do RDL but couldn't resist playing with this new toy.
Also did some BW pullups. Blew off presses again this week, getting ridiculous.
Hmmm, in light of the reverse hypers, maybe a decent scheme would be:
Sunday
Squats (heavy day)
Hang cleans
Good mornings
Glute ham raise (if machine is available)
Tuesday
Upper body stuff (probably a barbell rows, standing barbell press with a clean, pullups and maybe arms)
Thursday
Squats (Light day)
Front squats
Romanian deadlift
Reverse hypers
Bar x 8
95 x 5,5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
255 x 1
290 x 1 (messed up loading the bar....had a 5 on one side and a 10 on the other. Good news is that its a recent beltless PR)
330 x 2,2,2
295 x 5
Gear was Pioneer untreated 10mm belt, STrong knee sleeves and Chucks. Can't remember which rep, probably first rep of first set with 330 but went up on toes in it. Will go back to AdiPowers especially since I want to do front squats on my light day. But overall, squatting with Chucks the last few times has been alright and not having to change shoes at the gym is a convenience and time saver.
Good mornings
135 x 5
195 x 5,5
Overall not a bad workout, had a bad feeling going in because left side of my lower back was some having minor sciatic pain. Happened with reverse hypers, I didnt jerk the weight but probably hyperextended it.
Likely won't go in Tuesday, depends on a few factors
Bar x 10
95 x 5
135 x 5
185 x 5
225 x 5
275 x 5
315 x 4
335 x 1
Wore Chucks again, getting to be a habit. I need to decide on a program soon but content to just do some maintenance stuff for a few more weeks. Wanted to end it with 315 x 5 but gassed. But was so miffed did a single with 335, which will hopefully be my top weight next time
Romanian deadlift
135 x 5
185 x 5
225 x 5
275 x 5
Tried reverse hypers....I could tell it was going to aggravate my sciatic nerve so goodbye to that movement
Glute ham raise
+25 lbs x 10,10
Havent done these in a while
Finished with BW pullups....Ive really blown off upper body work. Seriously need to just have a day dedicated just for upper body
Bar x 10
95 x 5,5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
255 x 1
285 x 1
315 x 1
335 x 1,1,1
305 x 5
Back to AdiPowers along with usual 10mm Pioneer untreated belt and STrong knee sleeves. Went to the more hardcore gym together...bit farther away but far less annoying . Hips felt tight, 335 felt okay, probably work with this for a bit
Good morning
135 x 5
195 x 6,6
Leg press (Hammer Strength 45 degree)
Plate weight only
270 x 10
450 x 10
540 x 10
630 x 10
About a week ago decided to add leg presses for both hypertrophy and quad work. Cannot remember when the last time I did these were, at least 5 years, probably more. Weight was pretty easy, I may go up another 90 lbs but probably going to do more reps than weight. There's 3 leg press machines, each slightly different and will work with all 3, availability permitting.
Will really try to get the motivation to go in Tuesday for upper body stuff.
Plan for now is to squat Sunday and Thursday and do some quad and hammy stuff. And upper body (rows, pullups, presses and maybe shrugs) Tuesday. Maybe even power cleans Tuesday to get some pulls off floor in absence of regular deadlifts
Bar x 10
95 x 5
135 x 3
155 x 3
185 x 3
205 x 1
225 x 1
255 x 1
285 x 1
305 x 3 x 3
Pioneer 10mm untreated belt, STrong knee sleeves and Chucks. Very happy with depth today, went much deeper than parallel. My mobility seems to have gotten a bit better. Really should do front squats but need to wear Olympic lifting shoes for those. Lost tightness on second rep of second set of 305...very lucky to not hurt my back
Romanian deadlifts
135 x 5
185 x 5
225 x 3
285 x 5,5
Pullups
BW x 10 for 2 sets
May do ab wheel and pushups at home tomorrow....its going to be squat emphasis for the rest of winter....just going to go in 2x a week for the next few weeks
Bar x 10
95 x 5,5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
255 x 1
285 x 1
315 x 1
335 x 2,2,2
305 x 5
Gear was AdiPowers, Pioneer 10mm untreated belt and STrong knee sleeves. Some reps with 335 were good, some bad but all felt heavy. Biggest issue was putzing around after unracking instead of just taking a breath and going for it. Partly confidence issue, partly technique. Stick with this until I can get at least one set of 5. Still contemplating going back to flats after listening to a podcast with Chad Wesley Smith and Max Aita about Marisa Inda's squat issues.
Good morning
135 x 5
175 x 3
200 x 5,5
45 degree Hammer leg press (plate weight only)
Started off with 2 pps and kept adding 2 pps and warmed up with 5 reps until I got to
720 x 8,8
As long as I can use this machine will stick with it. 720 lbs is a good weight to work with...go for reps rather than weight here (mostly because I dont want to strip off too many plates when Im done)
Last edited by KoolDJVader; 01-28-2018 at 06:57 AM.
Same belt and sleeves as before but wore Chucks. Stayed pretty light to focus on technique and depth. Decision made to stick with Chucks even on heavy day
Romanian deadlift
135 x 5
185 x 5
225 x 3
295 x 5,5
Bent over barbell rows
225 x 5
275 x 3 x 3
A bit of body English ala Cailer Wollam (sp?). Although maybe pointless to do them this way if I'm not doing deadlifts
BW pullups 1 set AMRAP....kinda lost count but think it was 13
Am I ever going to press again? (I did 3 sets of pushups last Friday though)
Bar x 10
95 x 5,5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
255 x 1
285 x 1
315 x 1
335 x 3 x 3
305 x 5
Gear was Pioneer 10mm untreated belt, STrong knee sleeves and Chucks. The flat shoes are still feeling good. 335 felt good for a change, may finally hit the elusive 5 reps with it soon. Do I squat better if I don't do deadlifts?
Good morning
135 x 5
175 x 3
205 x 5,5
Maybe could have gotten a bit more hamstring stretch
45 degree leg press (Hammer Strength). Plate weight only
Started off with 2 pps for 5 reps and kept adding 2 pps until I got to:
720 × 9,8
I go as deep as possible but a protruding belly definitely lowers range of motion
Not a bad workout, will try to do same rep scheme for my light squat day as last time but with 10 more lbs
Bar x 5
95 x 5,5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
245 x 1
275 x 3
295 x 2
315 x 2
Gear was 10mm Pioneer untreated belt, STrong knee sleeves and Reebok Crossfit TR Lite. Probably stay with flats for a while, not ruling out raised heel in the future. 315 felt really good, tempted to do more but it is a deload
Good morning
135 x 8,8
Standing barbell press (!)
Bar x 5
95 x 5
115 x 5
125 x 5
All things considered, didn't feel terrible. Was tempted to go up to 135 but wanted to leave even more. Need to be consistent with these
Took off Thursday for a variety of reason, mostly because had to wait for the super to come to fix my leaking radiator and got late. So even though with how low my frequency has been probably don't need a deload, took one anyway. Probably not going to do standing press on Sundays, probably Thursdays after squats, RDL and bent over rows. Squats have been on an upswing lately, not just poundage wise but feel wise. Still thinking not deadlifting is beneficial if I really want to improve squats (and as long as I squat heavy and do GMs and RDLs, my deads won't suffer much if at all)
Bar x 10
95 x 5,5
135 x 5
185 x 3
205 x 1
225 x 1
255 x 1
295 x 3 x 3
Gear was STrong knee sleeves, Chucks and dusted off the Wahlander belt. I've put on maybe 1/2" on my waist so what was a bit too loose a few months back was snug but still a smidgen loose still. Will stick with the Pioneer for my heavy day but may stay with Wahlander for my light day. Anyway squats felt really good today, lets see how new cycle turns out
Also did RDLs and bent over barbell rows....fairly light on both
Bar x 8
95 x 5
135 x 5,5,5
185 x 3
205 x 1
225 x 1
255 x 1
285 x 1
315 x 1
340 x 1,1
315 x 3
Gear was Pioneer 10mm untreated belt,STrong knee sleeves and Chucks. Mixed bag....finally went heavier than 335...goal is to hit 340 x 3 x 3 at end of cycle. Legs felt dead and sore today even during the lighter warmups...maybe detrained. Another possibility, albeit a bit far fetched is that I put my sleeves on too soon. Did feel a bit more snug than usual. Eh, it happened a few weeks back. Just did two singles and cut off back off set at 3 reps.
Good morning
135 x 5
175 x 3
205 x 4,4
45 degree Hammer Leg Press (Plate weight only)
Started off with 2 pps and added 2 pps for 5 reps each until
720 x 9,9
No progress on GM or leg presses but first real workout after deload. Was undecided when workout started between OHP or lsg press but lower volume than usual on squats made the decision easy for me
Bar x 8
95 x 5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
255 x 1
285 x 5,5,5
Used the Best Belt tonight along with usual STrong knee sleeves and Chucks. 285 felt good except on the second set I made mistake of cranking on the belt one hole tighter. Felt like it was squeezing the life out of me by the 3rd rep and cut the 5th rep a bit high. Went back to looser setting on last set and all was okay.
Romanian deadlift
135 x 5
185 x 5
225 x 3
275 x 1
305 x 3,3
Most Ive ever RDL'd although it's not an exercise I ever did when I was younger. Once I get back to wearing shorts will pull down knee sleeves to my calf since on some reps, the bar hits my thick sleeves. Will work up to 5 reps across but the weight felt okay
Bent over barbell rows
225 x 5
275 x 3 x 3
Like RDLs, will work up to at least 5 reps across, on both lifts let reps in tank. Did these "Cailor Woolam" style, a bit of body English but not as extreme as him. These are kind of like halting deadlifts since it starts off like a deadlift when I lift it off the floor but stop just below the knees to start the row.
Not too bad but second set of 285 on squats with belt on too tight actually affected me up until the work set of RDLs
Bar x 8
95 x 5
135 x 5
155 x 3
185 x 3
205 x 1
225 x 1
255 x 1
285 x 1
315 x 1
340 x 2,1,1
315 x 4
Gear was Pioneer 10mm belt, STrong knee sleeves and Reebok Crossfit TR Lite (some Mark Bell influence, even the Pioneer belt looks like his STrong belt). Not much to say, best set was 315 back off because of the depth.
Front squats
135 x 5 (WU)
185 x 5
205 x 4
225 x 3
Weight didn't feel bad just that front squats are not made for high reps. Still, may do these instead of leg presses for a bit then change back. Moatly to avoid loading plates on leg press machine. Was a bit leery of how these would feel with flat shoes but felt fine. Instead of pyramiding up, will warm up and do 2-3 reps with top weight. Really felt lack of upper body work on these, also like FS cuz they hit abs pretty hard
Bar x 10
95 x 5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
255 x 1
295 x 3 x 3
Gear was Wahlander belt, STrong knee sleeves and Chucks. Inspired by Wendler's I Aint Doing Jack.....lot of stress and very little sleep this week so got in a quick in and out lunch time workout. Only intent was to get my squats in so I don't go a week without it. Worked on form and depth mostly but since I was so tired, definitely felt the weight. Now that Ive figured out how to get it tight, loving my Wahlander belt....no needing a rack upright to get belt on and off.
Bar x 10
95 x 5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
255 x 1
285 x 1
315 x 1
340 x 2,2,1
315 x 4
Gear was Pioneer 10mm belt, STrong knee sleeves and Reebok Crossfit TR Lite. Last rep with 340 was best...stance was a bit wider than usual, it wasnt on purpose just ended up that way when walking out with weight. Probably couldve gotten the 5th rep with 315 but legs were a bit knackered. While not breaking new ground, at least consistently working with 340
Bar x 8
95 x 5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
265 x 1
305 x 3 x 3
Gear was Wahlander belt, STrong knee sleeves and Chucks. While 305 x 3 x 3 isnt moving the needles, happy with form and felt pretty good. I am going deload/reset on my next heavy day because 340 has felt meh
Romanian deadlift
135 x 5
185 x 3
225 x 3
275 x 1
315 x 3,3
Finally got 3 plates on RDL, will work from here
Bent over barbell rows
225 x 5
275 x 4,3,3
Ditto what I said about RDL
Bringing back deadlifts and just going in on Tuesday in general is looming in my mind
Bar x 8
95 x 5,5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
255 x 1
285 x 1
315 x 3 x 3
Gear was Wahlander belt, STrong knee sleeves and Chucks and went to closer but inferior gym. Today was a good day to deload/reset for a few reasons....not getting 5 reps with backoff set on heavy day the last 2 weeks (I feel quality of back off set tells me a lot about progess), daylight savings so I would lose an hour of sleep and stomach felt crappy yesterday. 315 felt heavier than I was hoping. Think I need to up volume a bit on light day but slightly lessen weight. 3 sets of 5 is probably what I need to stay with at RPE of 8 per set
Good mornings
135 x 5
185 x 7
Called it a day....gym is too annoying to hang around. Deload so just did one set of GMs and blew off front squats
Really need to go in Tuesday for at least some upper body. And still need to think about bringing back deadlifts
Bar x 10
95 x 5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
245 x 1
275 x 5,5,5
Gear was Wahlander belt, STrong knee sleeves and Chucks. Today was the first time I felt a bit less stable with Chucks, feet felt like they were moving around. Wasn't super happy but since my lower back was a bit wonky earlier in the week, not unexpected. Probably stay with flat but will wear Reeboks on heavy day although I plan on going back to heels in a while for no reason other than to keep some variety.
Romanian deadlifts
135 x 5
185 x 3
225 x 2
275 x 1
315 x 4,3
Once I get to 5 reps across, may go back to regular deadlifts, conventional at first but will try and PR with sumo stance
Bent over barbell rows
225 x 5
275 x 4,4,3
Standing barbell press (!)
Bar x 5
95 x 5
115 x 5
125 x 5
All set to GTFO but realized I can't keep blowing these off. LONG way to go to get back to where I was but felt about same as last time I did them around 4 weeks back
Bar x 10
95 x 5,5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
265 x 1
295 x 1
325 x 3 x 3
Gear was AdiPowers, Pioneer 10mm belt and STrong knee sleeves. First time wearing AdiPowers since 1/28. Actually thought maybe it was a mistake as first set of 325 felt rough but subsequenf sets felt better. Didn't do back off set since it was unusually busy for early Sunday and at one point all the racks were occupied. Should be okay as long as I make it there by opening time but the trainers there are annoying AF.
Front squats
135 x 5
205 x 5,5
Went from holding bar with just 2 fingers to using all my fingers which Max Aita seem to say was better. May up weight on these
Good morning
135 x 5
205 x 6,5
Usually do 175 in between but wanted to get out of there
Well I said I will probably go back to heels at some point but wasnt exactly planning on it so soon. I will probably start using Nike Metcons instead of Chucks on my light day...just want to go in and start squatting without changing shoes on my light day. But AdiPowers are still the best for squats although it was good to take a slignt break from there (and I will again)
Bar x 10
95 x 5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
265 x 1
295 x 3 x 3
315 x 2
Gear was Wahlanders belt, STrong knee sleeves and Nike Metcons. Light day is sometimes just avoid detraining day....lots of real life stuff made missing tonight's workout a real possibility but got in and got some reps in. Would rather do 5 rep sets but this is less taxing for me.
Also wanted to go a bit heavier to see how Metcons felt. No better, no worse than Chucks. Think heel is slightly elevated at 4mm and the inner sole has a heel cup so it should feel more stable than Chucks. Probably would have if I tied it tighter but hate the laces that comes with. Anyway like Chucks,these are shoes I already had and can walk to gym with. Definitely a step below AdiPowers for squats. But overall not bad squat shoes....was happy with depth I achieved today
Glute ham raise
BW x 20
Just wanted to get a tiny bit of ham work in but GTFO right after
Bar x 10
95 x 5,5
135 x 5
155 x 3
185 x 2
205 x1
225 x 1
255 x 1
285 x 1
325 x 3,3,2,2
Gear was Wahlanders belt, STrong knee sleeves and Nike Metcon. More of a maintenance day since Im deeply sleep deprived the last few days due to family stuff. Still, 325 didn't feel bad, depth was good and none were grinders. Weird rep scheme because I wanted to get one more rep than last week. Wish Wahlanders belt was a smidge tighter....probably would have felt stronger had I wore my Pioneer belt (not because it's a better belt per se but because it's about 1/4 inch tighter) and AdiPower (which are far better, I would say best, shoes for squats). So all things considered today was a win
Good mornings
135 x 6
185 x 8
Just did one work set because I wanted to GTFO
Pull-ups (!)
BW x 6,6
Been a long time and felt weak plus elbows were not happy
Wahlander belt, STrong knee sleeves and Adidas Sambas. Similar to last Thursday's workout, more of an avoid detraining day than a normal light day. But went super deep and felt pretty good.
Glute Ham Raises
BW x 20,20
Standing barbell press
95 x 5
115 x 5
135 x 3
All things considered, 135 didn't feel bad. Not sure if I could have gotten a 4th rep, need to go back and see what my best rep count on these were
Probably not going in Sunday, not because it's Easter or April Fool's Day but need a break. Its been rough getting to the gym last couple of weeks but gald squats didn't lose ground for the most part
Last edited by KoolDJVader; 03-29-2018 at 09:45 PM.
It was "Do Stuff I've Neglected Since Eary December 2017" Day....partly because I'm not going in tomorrow morning, partly because I need to do it and mostly because I've missed it
Cardio - Skipped rope for around 15 minutes, multiple short intervals plus skill practice. For how long Ive not done it, didnt feel too bad
Neck work - One set of flexion and extension for 25 reps (50lbs on Ironmind harness)
Ab wheel rollouts - 2 sets of 10. These were the ones I felt the neglect the most but I think squats kept my core strong enough
One arm dumbbell rows
120 x 6,6 per arm (heaviest DBs they have)
Got some sweat going which is never a bad thing but definitely need to get into better condition. I was starting to get into decent shape and dropped weight last summer. Wouldnt mind getting back to that level
Bar x 5
95 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
245 x 1
285 x 1
315 x 1
275 x 5,5
Gear was Wahlanders belt, STrong knee sleeves and Nike Metcon. Bit of a break in day since I took off Sunday. Did a heavy warm up single with 315 and it felt heavy. But I went DEEP with my workset so I was satisfied overall.
Standing barbell press
Bar x 5
95 x 5
115 x 5
135 x3,3
Getting back to be consistent with these but long way to go to get back
Glute ham raise
BW x 25
Will do RDL again...was tempted to try out conventional deads but too tired
Bar x 5
95 x 5,5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
255 x 1
285 x 1
315 x 3 x 3
285 x 4
Gear was Wahlanders belt, STrong knee sleeves and Nike Metcons. Been sticking with Wahlanders belt because its easier to put on and take off but still like the feel of my Pioneer belt more. Tired AF, on paper it's a ho hum workout but given circumstances (jackass upstairs neighbor making loud noise at 4am) not too bad. Third time its happened, always on Sunday but right from my first warm up rep with bar, leg got immediately sore, kinda like a cramp. Not sure whats going on, maybe need to be more hydrated and eat a banana pre workout. Depth was good except 2nd rep of 3rd set with 315 which was a bit high. Should get 5 reps no problem with backoff set but ran out of steam due to continious lack of sleep and leg soreness. May go back to AdiPowers next week, probably stick with Wahlanders belt
Romanian deadlift
135 x 6
185 x 6
225 x 6
275 x 6
Normally do GMs but wanted to try out new Versa Gripp knockoff
Pullups
BW x 8,8
Last edited by KoolDJVader; 04-08-2018 at 10:55 AM.
Bar x 8
95 x 5
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
255 x 1
285 x 5,5,5
Gear was Wahlanders belt, STrong knee sleeves and Nike Metcon. Eschewed a 315 warmup single this week since the 285 felt okay without overloading. Squats felt good, 3rd set actually felt lighter than the 2nd set (probably took a longer rest)
Bar x 5
95 x 5,5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
255 x 1
285 x 1
315 x 3,3,3,3
Gear was Wahlanders belt, STrong knee sleeves and Nike Metcons. I think on my heavy day I will go back to AdiPowers and maybe my Pioneer belt. So so day, weak out of the hole. Some of the reps wasn't as low as I would like. Going to up volume instead of weight.
Front squats
135 x 3
185 x 3
205 x 3
Will up volume and weight on these back to where I left off
Good morning
135 x 5
185 x 5,5
What I said about front squats apply to these as well
Pullups
BW x 9,9
Been saying this for a while but need to start going in Tuesday for upper body only. And maybe start doing deadlifts Thursdays after light day squats
Bar x 10
95 x 5,5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
255 x 1
285 x 1
315 x 4,4,4,
275 x 4
Gear was Wahlanders belt, STrong knee sleeves and AdiPowers. I knew it was going to be a rough day becausw 285 warm up felt heavy AF. Not happy with workout, going back to Olympic shoes may have had an effect since I felt more tired in the quad. Could have gotten more reps on 275 back off set but form was breaking since the 315 sets wiped me out
Front squats
135 x 3
185 x 3
215 x 3
Will add another set
Good mornings
135 x 5
175 x 1
205 x 5,5
Pullups
BW X 10,9
Wanted to add weight on these but couldnt find weight belt
Going back to squatting 3x a week.....Sunday will be heavy day and goal is to get 10 total rep with heaviest weight. No back off sets but will keep front squats. Light day on Tuesday will be 3 sets of 5 with 75% of calculated max (going by today, its around 345). Thursday will be medium day at 85% for 3 sets of 5. Keep good mornings and RDLs, no regular deadlifts yet
Bar x 5
95 x 5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
265 x 1
295 x 5,5
Paused squats (ATG, narrower stance, no belt and 2 sec pause)
225 x 3
245 x 3
Gear was Wahlanders belt. STrong knee sleeves and Nike Metcons. Better than the last couple squat workouts. Did pause squats instead of a 3rd set with 295. They are fun to do plus I need work out of the hole as that has felt like a sticking point the last couple weeks.
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