Squats:
45x10
45x10
95x8
135x5
135x5
175x3
205x2
230x5
230x5
Light squats.
Bench Press:
45x10
45x10
95x5
95x5
125x5
145x3
165x2
185x5
185x5
185x4
Bench very heavy.
Barbell Curl:
25x8 (ezcul bar)
25x8 (ezcul bar)
55x9
55x9
55x9
Cearls.
Back Extension (Roman Chair):
BWx14
BWx14
BWx14
|
-
01-19-2021, 06:32 PM #1351
-
01-21-2021, 07:23 PM #1352
1/21/21, 7:35pm
Squats:
45x10
45x10
95x8
135x5
135x5
175x5
205x5
235x3
265x2 (b)
290x5 (b)
290x5 (b)
290x5 (b)
Squats heavy.
Standing OHP:
45x10
45x10
65x5
65x5
90x3
110x2
125x5 (b)
125x5 (b)
125x5 (b)
Presses heavy.
Deadlift:
135x5
135x5
185x5
225x5
260x3
290x2
320x5
Deadlifts alright.
Chin Ups:
Jackknife chin ups (bar at squat rack position): BW:3,3
Chins:
BWx6
BWx6
BWx4.7
Chins heavy.ᕕ( ᐛ )ᕗ
-
-
01-24-2021, 02:39 PM #1353
1/24/21, 3:20pm
Squats:
45x10
45x10
95x8
135x5
135x5
175x5
205x5
235x3
265x2 (b)
295x5 (b)
295x5 (b)
295x5 (b)
Squats heavy.
Bench Press:
45x10
45x10
95x5
95x5
125x5
145x3
165x2
185x5
185x5
185x5
Bench heavy.
Pull-ups:
Jackknife pull ups (bar at squat rack position): BW:3,3
Pull-ups:
BWx5
BWx5
BWx5
PUs heavy.ᕕ( ᐛ )ᕗ
-
01-26-2021, 05:19 PM #1354
-
01-28-2021, 06:06 PM #1355
1/28/20, 6:00pm
Squats:
45x10
45x10
95x8
135x5
135x5
175x5
215x3
245x3
275x2 (b)
300x5 (b)
300x5 (b)
300x5 (b)
Squats heavy.
Bench Press:
45x10
45x10
95x5
95x5
125x5
150x3
170x2
187.5x4
187.5x5
187.5x5
Setup on the first workset may have not been tight enough as I was able to get a 5 on the 2nd and 3rd set (although the sets were still heavy and the last reps were grinders).
Deadlift:
135x5
135x5
185x5
235x5
275x3
305x2
335x5
Deadlifts alright.
Chin Ups:
Jackknife chin ups (bar at squat rack position): BW:3,3
Chins:
BWx6
BWx6
BWx5.6
Chins heavy.Last edited by therorschach; 01-28-2021 at 06:11 PM.
ᕕ( ᐛ )ᕗ
-
01-31-2021, 03:54 PM #1356
1/31/21, 4:35pm
Squats:
45x10
45x10
95x8
135x5
135x5
175x5
215x4
245x3
275x2 (b)
305x5 (b)
305x5 (b)
305x5 (b)
Squats heavy.
Standing OHP:
45x10
45x10
65x5
65x5
99x3
115x2
130x5 (b)
130x5 (b)
130x5 (b)
Presses heavy.
Pull-ups:
Jackknife pull ups (bar at squat rack position): BW:3,3
Pull-ups:
BWx5.6
BWx5.6
BWx5.4
PUs heavy.ᕕ( ᐛ )ᕗ
-
-
02-01-2021, 06:19 PM #1357
-
02-02-2021, 05:54 PM #1358
2/2/20, 7:00pm
Squats:
45x10
45x10
95x8
135x5
135x5
175x3
215x2
245x5
245x5
Light squats.
Bench Press:
45x10
45x10
95x5
95x5
125x5
150x3
170x2
187.5x5
187.5x5
187.5x5
Bench very heavy. Barely made these 5s.
Barbell Curl:
57.5x10
57.5x10
57.5x10
Cearls.
Weighted Back Extension (Roman Chair):
7.5x10
7.5x10
7.5x10ᕕ( ᐛ )ᕗ
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02-04-2021, 05:56 PM #1359
2/4/20, 5:35pm
Gained a few pounderinos last year so am on some calorie restrictions, for the most part. Down about 5lbs so far. I think I lost some body fat as I could not get my belt to my usual notch (4) at the beginning of the year but can now get to it.
Squats:
45x10
45x10
95x8
135x5
135x5
180x5
220x4
250x3
280x2 (b)
310x5 (b)
310x5 (b)
310x5 (b)
These sets are starting to get very heavy.
Standing OHP:
45x10
45x10
65x5
65x5
99x3
115x2
132.5x5 (b)
132.5x5 (b)
132.5x5 (b)
Presses very heavy.
Deadlift:
135x5
135x5
175x5
215x5
255x4
290x3
320x2
350x5
Top set alright.
Chin Ups:
Jackknife chin ups (bar at squat rack position): BW:3,3
Chins:
BWx6
BWx6
BWx6
Chins heavy, still killing my elbows (along with curls).ᕕ( ᐛ )ᕗ
-
02-09-2021, 06:48 PM #1360
2/9/21, 7:05pm
Squats:
45x10
45x10
95x8
135x5
135x5
185x5
225x4
255x3
285x2 (b)
315x4 (b)
315x4 (b)
315x4 (b)
Squats really heavy.
Bench Press:
45x10
45x10
95x5
95x5
125x5
150x3
170x2
190x4
190x4
190x4
Bench really heavy, last rep on each set grinderers.
Pull-ups:
Jackknife pull ups (bar at squat rack position): BW:3,3
Pull-ups:
BWx5.8
BWx5.8
BWx4.8
BWx4.8
PUs heavy.ᕕ( ᐛ )ᕗ
-
-
02-16-2021, 05:50 PM #1361
2/16/21, 6:15pm
Squats:
45x10
45x10
95x8
135x5
135x5
185x5
225x4
255x3
285x2 (b)
315x5 (b)
315x5 (b)
315x2 (b)
I originally intended just to try one top set but too my surprise the first workset was easier than expected (although still very heavy) so I attempted 2 more sets. I did not fail on the third set, but was just too gassed and so just left it at 2 reps.
Bench Press:
45x10
45x10
95x5
95x5
125x5
150x3
170x2
190x4
190x4
190x4
Bench still very heavy.
Chin-ups:
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
My right elbow is not getting that much better so will try the SS chin up protocol to see if I can rehab the golfer's elbow. Will start with doubles and try to increase volume over time.ᕕ( ᐛ )ᕗ
-
02-18-2021, 05:43 PM #1362
-
03-01-2021, 05:29 PM #1363
-
03-03-2021, 06:30 PM #1364
-
-
03-07-2021, 05:48 PM #1365
-
03-08-2021, 06:40 PM #1366
-
03-09-2021, 06:34 PM #1367
-
03-11-2021, 07:39 PM #1368
3/11/21, 7:30pm
Squats:
45x10
45x10
95x8
135x5
135x5
175x5
205x4
235x3
265x2 (b)
290x5 (b)
290x5 (b)
290x5 (b)
Squats heavy but alright.
Bench Press:
45x10
45x10
95x5
95x5
125x5
145x3
165x2
182.5x5
182.5x5
182.5x4
Bench heavy.
Deadlift:
135x5
135x5
180x5
220x5
260x3
290x2
320x5
Top set alright.
Chin Ups:
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
Was doing 2min rests for the doubles which were probably too long so just did 1min rests this time.ᕕ( ᐛ )ᕗ
-
-
03-14-2021, 07:36 PM #1369
3/14/21, 8:05pm
Squats:
45x10
45x10
95x8
135x5
135x5
175x5
205x4
235x3
265x2 (b)
295x5 (b)
295x5 (b)
295x5 (b)
Squats heavy but alright.
Standing OHP:
45x10
45x10
65x5
65x5
90x3
110x2
125x5 (b)
125x5 (b)
125x5 (b)
Presses heavy.
Chin Ups:
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
1min rests.ᕕ( ᐛ )ᕗ
-
03-15-2021, 05:21 PM #1370
-
03-16-2021, 06:35 PM #1371
-
03-18-2021, 07:29 PM #1372
3/18/21, 7:05pm
Squats:
45x10
45x10
95x8
135x5
135x5
175x5
215x4
245x3
275x2 (b)
300x5 (b)
300x5 (b)
300x5 (b)
Squats heavy.
Standing OHP:
45x10
45x10
65x5
65x5
95x3
115x2
127.5x5 (b)
127.5x5 (b)
127.5x5 (b)
Presses heavy.
Deadlift:
135x5
135x5
185x5
230x5
270x3
300x2
330x5
Top set alright.
Chin Ups:
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx2.5
2min rests.Last edited by therorschach; 03-18-2021 at 07:35 PM.
ᕕ( ᐛ )ᕗ
-
-
03-22-2021, 05:30 PM #1373
3/22/21, 5:10pm
Squats:
45x10
45x10
95x8
135x5
135x5
175x5
215x4
245x3
275x2 (b)
305x5 (b)
305x5 (b)
305x5 (b)
Squats heavy.
Bench Press:
45x10
45x10
95x5
95x5
125x5
145x3
165x2
185x5
185x5
185x4
Bench very heavy.
Power Cleans:
45x5 (hc)
45x5 (hc)
65x3
65x3
95x3
95x3
125x2
145x3
145x3
145x3
145x3
145x3
145x3
PCs alright.Last edited by therorschach; 03-23-2021 at 06:14 AM.
ᕕ( ᐛ )ᕗ
-
03-24-2021, 07:51 PM #1374
3/24/21, 8:30pm
Squats:
45x10
45x10
95x8
135x5
135x5
180x3
210x2
240x5
240x5
Light squats.
Standing OHP:
45x10
45x10
65x5
65x5
95x3
115x2
130x5 (b)
130x5 (b)
130x5 (b)
Presses heavy.
Chin Ups:
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx2.7
BWx2.7
2min rests.ᕕ( ᐛ )ᕗ
-
03-28-2021, 06:02 PM #1375
3/28/21, 6:00pm
Squats:
45x10
45x10
95x8
135x5
135x5
185x5
225x4
255x3
280x2 (b)
310x5 (b)
310x5 (b)
310x5 (b)
Squats heavy.
Bench Press:
45x10
45x10
95x5
95x5
125x5
150x3
170x2
187.5x5
187.5x5
187.5x4
Bench very heavy.
Chin Ups:
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
1min15sec rests.ᕕ( ᐛ )ᕗ
-
03-29-2021, 05:38 PM #1376
3/29/21, 7:00pm
Power Cleans:
45x5 (hc)
45x5 (hc)
65x3
65x3
95x3
95x3
115x3
135x2
150x3
150x3
150x3
150x3
150x3
150x3
PCs alright.
Cycling (Rogue Echo Bike):
Warmup (5min): Cadence: ~35-40
Sprint/Rest (20s/120s): Cadence: ~81 / ~35-40
Sprint/Rest (20s/120s): Cadence: ~78 / ~35-40
Sprint/Rest (20s/120s): Cadence: ~76 / ~35-40
Cooldown (5min): Cadence ~35-40
Total:
Distance: 3.59 miles
Time: 14:20
Calories: 72
Average:
Speed: 15 mph
Watts: 84 watts
Cadence: 40
Max:
Speed: 30.1 mph
Watts: 560 watts
Cadence: 81ᕕ( ᐛ )ᕗ
-
-
03-30-2021, 06:19 PM #1377
-
04-01-2021, 07:40 PM #1378
4/1/21, 6:30pm
Squats:
45x10
45x10
95x8
135x5
135x5
185x5
225x4
255x3
285x2 (b)
315x5 (b)
315x5 (b)
315x5 (b)
Squats heavy.
Bench Press:
45x10
45x10
95x5
95x5
125x5
150x3
170x2
190x4
190x5
190x5
Bench heavy. My setup did not feel tight enough on the 1st set. 2nd and 3rd sets were better (but those 5th reps still grinders).
Deadlift:
135x5
135x5
175x5
215x5
255x5
285x3
315x2
345x5
Top set heavy but alright.
Chin Ups:
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
BWx2
1min15sec rests.ᕕ( ᐛ )ᕗ
-
04-04-2021, 04:02 PM #1379
4/4/21, 4:55pm
Squats:
45x10
45x10
95x8
135x5
135x5
185x5
225x4
260x3
290x2 (b)
320x5 (b)
320x5 (b)
320x5 (b)
Squats heavy. On the first set, my right hand grip was off and the bar almost fell off my back. I had to rack it quickly and unrack again and finish the set. The next 2 sets were fine. This may be a 3x5 PR, not sure.
Standing OHP:
45x10
45x10
65x5
65x5
95x3
115x2
132.5x5 (b)
132.5x3 (b)
132.5x4 (b)
132.5x3 (b)
Presses heavy.ᕕ( ᐛ )ᕗ
-
04-05-2021, 06:43 PM #1380
4/5/21, 8:00pm
Power Cleans:
45x5 (hc)
45x5 (hc)
65x3
65x3
95x3
95x3
115x3
135x2
155x3
155x3
155x3
155x3
155x3
155x3
PCs alright.
Cycling (Rogue Echo Bike):
Warmup (5min): Cadence: ~35-40
Sprint/Rest (20s/120s): Cadence: ~81 / ~35-40
Sprint/Rest (20s/120s): Cadence: ~80 / ~35-40
Sprint/Rest (20s/120s): Cadence: ~78 / ~35-40
Sprint/Rest (20s/120s): Cadence: ~74 / ~35-40
Cooldown (5min): Cadence ~35-40
Total:
Distance: 4.16 miles
Time: 16:20
Calories: 88
Average:
Speed: 15.3 mph
Watts: 91 watts
Cadence: 41
Max:
Speed: 30.5 mph
Watts: 580 watts
Cadence: 82ᕕ( ᐛ )ᕗ
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