Clearly Irrational
Friday Nov 16 - Deload Push Day
--------------------------------------
Warmup [BIKE-5m@16]
Incline Laterals(3s) 3x15DPx12 SETS: 15 15 15
Reverse Lunges 3x3Ex169w95
Incline DB Press 3x12DPx50 SETS: 11 11 11
Wrist Roller [DORSx3-60s] 3x3Ex84.25w50
OVHD 3x95-40s
Clearly Irrational
Monday Nov 18 - Mass Pull Day
-------------------------------------
Posture Work [CHINx6-40s+NODx20]
Neutral Pullups 3x8xbw SETS: 8 8 8
Cable Rows (3s) 3x12DPx200w110 SETS: 10 10 5/5
Overhead Shrugs 3x15DPx95 SETS: 10 10 10
CS::Power Cleans/GHR 4x5x165w135 :: 4x8xbw (green)
XLEG 3x50-60s
1. Accidentally did chinups instead of neutral grip pullups this morning. Got all excited about hitting my reps until I realized I did the wrong exercise.
2. Read and watched some great material on overhead shrugs vs. normal for the external rotation benefits so I switched that out and I think I like it.
3. GHRs are progressing nicely, I may need to move the GHR notch one closer though.
Clearly Irrational
Tuesday Nov 19 - Mass Push Day
--------------------------------------
Warmup [BIKE-5m@16]
Arnold Press 3x12DPx45w25 SETS: 12 12 8/4
CS::Front/Overhead Squats 3x5x129w135P5T5/45 :: 3x5x70w45
DB Bench 3x15DPx50 SETS: 15 15 15
Platform Calf Raises 3x20x120
WSST EZ+16x3-60s
Clearly Irrational
Wednesday Nov 20 - Strength Pull Day
---------------------------------------------
Posture Work [EXTD 15x5-60s]
Chinups 3x5x23wbw
T-Bar Rows 3x5x196w135
CS::TRX Reverse Flyes/Bent Laterals 3x10 :: 3x12DPx12 SETS: 10 10 10
Deadlifts 3x5x424w315M6
XLEG 3x50-60s
Clearly Irrational
Thursday Nov 21
--------------------
Had to work late last night, no workout today. I've learned from bitter experience that it's better to take a full deload day in that scenario than to try and make it up somehow.
Clearly Irrational
Friday Nov 22 - Strength Push Day
-----------------------------------------
Warmup [BIKE-5m@16]
Bradford Press 3x5x97.5wbar
SSB Squats 3x5x185w135
CS::Roman Situps/Reverse Curls 3x15DPx20 SETS: 15 15 15 :: EZ+24-3x10
Fat Bench 3x5x167.75w135/Bar
OVHD 3x95-40s
Clearly Irrational
Monday Nov 25 - Power Pull Day
--------------------------------------
Posture Work [CHINx6-40s+NODx20]
Pullups [HANGx3-30s] {HOLDx3-25s} 3x3x43.75wbw
V Pulldowns (3s) 3x12DPx140w100 SETS: 11 7/4 5/6
Bent Rows 3x3x241w185
Deadlifts [BANKx225x2-30s] 3x3x455w315M6
Clearly Irrational
Tuesday Nov 26 - Power Push Day
---------------------------------------
Warmup [BIKE-5m@16]
Overhead Press 3x3x159.25w95
Squats 3x3x297w225/135P5T5
Bench 1x3x203.75w135 B@3x10DPx155 SETS 10 10 7
Dips 3x8x37.5wbw
WSST EZ+17x3-60s
Clearly Irrational
Wednesday Nov 27 - Deload Pull Day
------------------------------------------
Posture Work [EXTD 15x5-60s]
DB Pullovers 3x12DPx82.5w40 SETS: 9 9 9
Face Pulls (3s) 5x15DPx40 SETS: 11 11 11 11 11
Kroc Rows 1x30DPx85w60x5 SETS: 29
Rear Delt Raise 3x8x149w95
Hip Thrusts (3s) 3x8x325
HIPF 3E-40s
12-02-2019, 11:55 AM
#100
Clearly Irrational
Thursday Nov 28 - Deload Push Day
-----------------------------------------
Warmup [BIKE-5m@16]
Incline Laterals(3s) 3x15DPx15 SETS: 8 8 8
Reverse Lunges 3x3Ex169.25w95
Incline DB Press 3x12DPx50 SETS: 12 12 12
Wrist Roller [DORSx3-60s] 3x3Ex84.5w50
OVHD 3x100-40s
12-02-2019, 11:57 AM
#101
Clearly Irrational
Friday Nov 29 - Mass Pull Day
----------------------------------
Posture Work [CHINx6-40s+NODx20]
Neutral Pullups 3x8xbw SETS: 8 6/6 6/4 4/4/2
Cable Rows (3s) 3x12DPx200w110 SETS: 10 10 6/4
Overhead Shrugs 3x15DPx95 SETS: 11 11 11
CS::Power Cleans/GHR 4x5x166w135 :: 4x9xbw (green) SETS: 9 9 9 5/4
XLEG 3x50-60s
12-02-2019, 11:58 AM
#102
Clearly Irrational
Monday Dec 2 - Mass Push Day
------------------------------------
Warmup [BIKE-5m@16]
Arnold Press 3x12DPx45w25 SETS: 12 12 9/3
CS::Front/Overhead Squats 3x5x130w135P5T5/45 :: 3x5x70.5w45
DB Bench 3x15DPx55 SETS: 10 10 10
Platform Calf Raises 3x20x125
WSST EZ+17x3-60s
12-03-2019, 10:35 AM
#103
Clearly Irrational
Tuesday Dec 3 - Strength Pull Day
----------------------------------------
Posture Work [EXTD 15x5-60s]
Chinups 3x5x23.25wbw
T-Bar Rows 3x5x197w135
CS::TRX Reverse Flyes/Bent Laterals 3x10 :: 3x12DPx12 SETS: 11 11 11
Deadlifts 3x5x425w315M6
XLEG 3x50-60s
12-04-2019, 09:59 AM
#104
Clearly Irrational
Wednesday Dec 4 - Strength Push Day
---------------------------------------------
Warmup [BIKE-5m@16]
Bradford Press 3x5x98wbar
SSB Squats 3x5x190w135
CS::Roman Situps/Reverse Curls 3x15DPx20 SETS: 15 10/5 5/5/5 :: EZ+25-3x10
Bench 1x3x204w135 B@3x10DPx155 SETS 10 5/3 5/3
OVHD 3x100-40s
I decided to try something different and swapped out fat bar bench for top set and backoffs, not sure if it was a good change or not.
12-09-2019, 12:34 PM
#105
Clearly Irrational
Thursday Dec 5 - Power Pull Day
--------------------------------------
Posture Work [CHINx6-40s+NODx20]
Pullups [HANGx3-30s] {HOLDx3-25s} 3x3x44wbw
V Pulldowns (3s) 3x12DPx140w100 SETS: 11 5/4 5/5 4
Bent Rows 3x3x241.5w185
Deadlifts [BANKx225x2-30s] 3x3x455w315M6
12-09-2019, 12:36 PM
#106
Clearly Irrational
Monday Dec 9 - Power Push Day
--------------------------------------
Warmup [BIKE-5m@16]
Overhead Press 3x3x159.5w95
Squats 3x3x297w225/135P5T5
Bench 1x3x203.75w135 B@3x10DPx155 SETS 10 5/5 5/3
Dips 3x8x38wbw
WSST EZ+18x3-60s
No workout on Friday, I was feeling tired and worn out so I took a day off. I'm going to review my routine, I think I may have reached a point where my volume is too high for my recovery capacity. Not sure on how I want to solve that yet.
12-10-2019, 09:26 AM
#107
Clearly Irrational
Tuesday Dec 10 - Deload Pull Day
---------------------------------------
Posture Work [EXTD 15x5-60s]
DB Pullovers 3x12DPx82.5w40 SETS: 10 10 10
Face Pulls (3s) 5x15DPx40 SETS: 12 12 12 12 12
Kroc Rows 1x30DPx85w60x5 SETS: 30
Rear Delt Raise 3x8x149.5w95
Hip Thrusts (3s) 3x8x325
HIPF 3E-40s
12-11-2019, 09:38 AM
#108
Clearly Irrational
Wednesday Dec 11 - Deload Push Day
--------------------------------------------
Warmup [BIKE-5m@16]
Incline Laterals(3s) 3x15DPx15 SETS: 9 9 9
Reverse Lunges 3x3Ex169.5w95
Incline DB Press 3x12DPx55 SETS: 8 8 8
Wrist Roller [DORSx3-60s] 3x3Ex84.75w50
OVHD 3x100-40s
12-12-2019, 09:12 AM
#109
Clearly Irrational
Thursday Dec 12 - Mass Pull Day
---------------------------------------
Posture Work [CHINx6-40s+NODx20]
Neutral Pullups 3x8xbw SETS: 8 6/6 6/6 5/4
Cable Rows (3s) 3x12DPx200w110 SETS: 10 5/2 4/2
Overhead Shrugs 3x15DPx95 SETS: 12 12 12
CS::Power Cleans/GHR 3x5x167w135 :: 4x9xbw (green) SETS: 5 5 5 5
Definitely feeling like I have too much total volume, lifts have been stalling or even regressing and workouts are a grind. Going to put some time into writing a new routine.
12-13-2019, 09:42 AM
#110
Clearly Irrational
Friday Dec 13 - Mass Push Day
-----------------------------------
Warmup [BIKE-5m@16]
Arnold Press 3x12DPx45w25 SETS: 8 8 8
CS::Front/Overhead Squats 3x5x131w135P5T5/45 :: 3x5x71w45
DB Bench 3x15DPx55 SETS: 11 11 11
Platform Calf Raises 3x20x130
WSST EZ+18x3-60s
Volume felt ok today though I had to give ground on the Arnold presses.
12-16-2019, 09:49 AM
#111
Clearly Irrational
Monday Dec 16 - Strength Pull Day
----------------------------------------
Posture Work [EXTD 15x3-60s]
Chinups 3x5x23.5wbw
T-Bar Rows 3x5x198w135
CS::TRX Reverse Flyes/Bent Laterals 3x10 :: 3x12DPx12 SETS: 12 12 12
Deadlifts 3x5x425w315M6
12-16-2019, 01:36 PM
#112
Clearly Irrational
Did a review of my training program, decided against major changes right now but I did trim about 8% of total volume. Revised program below:
MASS CYCLE
===
PULL DAY
---
CHINx6+NOD(20)
Neutral Grip Pullups 3x8RP
Cable Rows (3s) 3x12DP
Overhead Shrugs 3x15DP
Power Cleans 3x5 :: GHR 3xRP
PUSH DAY
---
WSST
Arnold Press 3x12DP
CS::Front/Overhead Squats 3x5
DB Bench 3x15DP
Standing Calf Raises 3x20
STRENGTH CYCLE
PULL DAY
---
Chinups 3x5
T-Bar Rows 3x5
TRX Rev Flies 5x10 :: Bent Laterals 3x12DP
Deadlifts 3x5
PUSH DAY
---
XLEG
Bradford Press 3x5
SSB Squats 3x5
Roman Situps 3x15DP :: Rev Curls 3x15DP
Bench 3x10DP
POWER CYCLE
===
PULL DAY
---
Pullups 3x3 {HOLDx3}
V-Handle Pulldowns (3s) 3x12DP
Bent Rows 3x3 [DORSx3]
Deadlifts 3x3
PUSH DAY
---
Warmup: Bike
Overhead Press 3x3
Squats 3x3
Bench 3x3
Dips 3x8
DELOAD CYCLE
===
PULL DAY
---
OVHDx3
DB Pullovers 3x12DP
Face Pulls (3x) 5x15DP
Rear Delt Raise 3x8
Hip Thrusts 3x8 (3s)
PUSH DAY
---
Incline Laterals (3x) 3x15DP
Reverse Lunges 3x3E
Incline DB Press 3x12DP
Wrist Roller 3x3E
12-17-2019, 10:40 AM
#113
Clearly Irrational
Tuesday Dec 17 - Strength Push Day
-----------------------------------------
XLEG 3x50-60s
Bradford Press 3x5x98.5wbar
SSB Squats 3x5x195w135
CS::Roman Situps/Reverse Curls 3x15DPx20 SETS: 15 10/5 8/7 :: EZ+25-3x10
Bench 3x10DPx155
Volume felt about right today. When I finished I felt like I could have done more but was glad I didn't have to.
12-18-2019, 11:33 AM
#114
Clearly Irrational
Wednesday Dec 18 - Power Pull Day
------------------------------------------
Pullups {HOLDx3-30s} 3x3x44wbw
V Pulldowns (3s) 3x12DPx140w100 SETS: 8 8 8 8
Bent Rows [DORSx3-60s] 3x3x242w185
Deadlifts 3x3x455w315M6
12-19-2019, 02:50 PM
#115
Clearly Irrational
Friday Dec 19 - Power Push Day
-------------------------------------
Warmup [BIKE-5m@16]
Overhead Press 3x3x159.5w95
Squats 3x3x297w225/135P5T5
Bench 3x3x204w135
Dips 3x8x38wbw
So the good news is that I think I've got the volume issue back under control after trimming things. I'm not completely sure I've sorted out my progression issues, I'm going to give that a bit to see if things start picking back up. If I remain stalled on the big lifts I'll have to consider making some more changes.
12-23-2019, 02:55 PM
#116
Clearly Irrational
Monday Dec 23 - Deload Push Day
-----------------------------------
Incline Laterals(3s) 3x15DPx15 SETS: 10 10 10
Reverse Lunges 3x3Ex169.5w95
Incline DB Press 3x12DPx55 SETS: 9 99
Wrist Roller [DORSx3-60s] 3x3Ex85w50
Was messing around this weekend:
Banded Bench 3x5x95 (small purple)
Banded Squat 3x5x95 (small purple)
I kind of like the banded variants, you get continuous tension. I'm not sure how to incorporate them at the moment, but definitely going to keep them in mind.
12-24-2019, 10:52 AM
#117
Clearly Irrational
Tuesday Dec 24 - Mass Pull Day
--------------------------------
Posture Work [CHINx6-40s+NODx20]
Neutral Pullups 3x8xbw SETS: 8 6/6 6/6 6/4
Cable Rows (3s) 3x12DPx200w110 SETS: 10 6/2 3/3
Overhead Shrugs 3x15DPx95 SETS: 13 13 13
CS::Power Cleans/GHR 3x5x168w135 :: 3x10DPxbw (green) SETS: 6 6 6
I think I'm going to have to drop some weight on cable rows and work my way back up.
12-27-2019, 09:31 AM
#118
Clearly Irrational
Wednesday Dec 25 - Mass Push Day
------------------------------------
WSST EZ+18x3-60s
Arnold Press 3x12DPx45w25 SETS: 9 9 9
CS::Front/Overhead Squats 3x5x132w135P5T5/45 :: 3x5x71.5w45
DB Bench 3x15DPx55 SETS: 12 12 12
Platform Calf Raises 3x20x135
12-27-2019, 09:32 AM
#119
Clearly Irrational
Thursday Dec 26 - Strength Pull Day
-----------------------------------
Chinups 3x5x23.75wbw
T-Bar Rows 3x5x199w135
CS::TRX Reverse Flyes/Bent Laterals 3x10 :: 3x12DPx15 SETS: 8 8 8
Deadlifts 3x5x425w315M6
12-27-2019, 09:34 AM
#120
Clearly Irrational
Friday Dec 27 - Strength Push Day
----------------------------------
XLEG 3x50-60s
Bradford Press 3x5x99wbar
SSB Squats 3x5x200w135
CS::Roman Situps/Reverse Curls 3x15DPx20 SETS: 15 10/5 10/5 :: EZ+26-3x10
Bench 3x10DPx155 SETS: 10 7/3 7/3
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