Banjoman V2.0

[banjoman23]

Week 1

Monday
Smith Front Squat: 70x5, 90x5, 110x5, 130x5, 150x5
DB Bench: 70x5, 90x5, 110x5, 125x5, 144x5
Wide-grip Pullups: 3x7
Leg Curl: 175x3x10
Rollouts: 3x9

Wednesday
Smith Front Squat: 75x5, 95x5, 110x5, 110x5
DB OHP: 60x5, 75x5, 85x5, 97x5
Deadlift: 135x5, 155x5, 185x5, 210x5
Wide-grip Pullups: 3x7
Rollouts: 3x9

Friday: Skipped, work got too busy

These first couple of weeks of this new routine are going to be a nice deload. It was about time anyways.

[banjoman23]

Monday
Smith Front Squat: 75x5, 95x5, 115x5, 135x5, 150x5
DB Bench: 75x5, 90x5, 110x5, 130x5, 145x5
Wide-grip Pullups: 3x7
Leg Curl: 175x3x10
Rollouts: 3x9

Wednesday
Smith Front Squat: 75x5, 95x5, 115x5, 115x5
DB OHP: 60x5, 75x5, 85x5, 100x5
Deadlift: 135x5, 160x5, 190x5, 215x5
Wide-grip Pullups: 3x7
Rollouts: 3x9

Friday:
Smith Front Squat: 75x5, 95x5, 115x5, 135x5, 155x3, 115x8
DB Bench: 75x5, 90x5, 110x5, 130x5, 150x3, 110x8
Wide-grip Pullups: 3x7
Seated calf: 100x3x17
Rollouts: 3x9

I should probably clarify that my DB weight numbers are an atypical nomenclature of combined weight. 150x3 is 3 reps with the 75s. Actually, I probably didn't need to clarify that, I'm sure nobody would assume I was reppping 150lb DBs on flat bench.

[banjoman23]

Monday
Smith Front Squat: 80x5, 100x5, 115x5, 135x5, 155x5
DB Bench: 75x5, 95x5, 110x5, 130x5, 150x5
Wide-grip Pullups: 3x8
Leg Curl: 175x3x10
Rollouts: 3x10

Wednesday
Smith Front Squat: 80x5, 100x5, 115x5, 115x5
DB OHP: 65x5, 75x5, 90x5, 102x5
Deadlift: 135x5, 165x5, 190x5, 220x5
Wide-grip Pullups: 3x8
Rollouts: 3x10

Friday:
Smith Front Squat: 90x5, 100x5, 115x5, 135x5, 160x3, 115x8
DB Bench: 75x5, 95x5, 115x5, 130x5, 155x3, 115x8
Wide-grip Pullups: 3x8
Seated calf: 100x3x17
Rollouts: 3x10

[banjoman23]

Monday
Smith Front Squat: 80x5, 100x5, 120x5, 140x5, 160x5
DB Bench: 75x5, 95x5, 115x5, 135x5, 155x5
Wide-grip Pullups: 9,8,8
Leg Curl: 175x11,10,10
Rollouts: 3x10

Wednesday
Smith Front Squat: 80x5, 100x5, 120x5, 120x5
DB OHP: 65x5, 80x5, 90x5, 105x5
Deadlift: 140x5, 170x5, 195x5, 225x5
Wide-grip Pullups: 9,8,8
Rollouts: 3x10

Friday:
Smith Front Squat: 80x5, 100x5, 120x5, 140x5, 164x3, 120x8
DB Bench: 75x5, 95x5, 115x5, 135x5, 160x3, 115x8
Wide-grip Pullups: 9,8,8
Seated calf: 100x3x18
Rollouts: 3x10

Major form revelation. I've been dealing with nagging elbow pain for, looking back through my logs, almost 2 years. Tried a few things - a sleeve, removing arm isolations, etc - and it's been up and down but never 100%, and getting worse recently. I found the issue: locking out on db flat bench and other presses. I have "double jointed" arms that bend slightly but noticeably backwards, so at lockout the elbow angle is > 180 degrees. That probably puts a lot of extra shear on the joint vs normal, I'm guessing. Whatever the reason, for me going to just below lockout the past 2 weeks has made a world of difference, both elbows feel 100% for the first time in at least a year and a half. It probably took entirely too long for me to figure it out, but I'm really excited about the find.

OT, but while I totally understand the liability and better-safe-than-sorry concerns leading to the present trend on this site of just generally recommending Doctor visits for almost any type of pain, I bet I could've spent a bunch of money on multiple orthopedists and tests without luck, before eventually figuring it out on my own anyways. Some old threads here, from when open discussions of injuries was less of a taboo topic, were quite helpful.

[banjoman23]

Monday
Smith Front Squat: 80x5, 105x5, 125x5, 145x5, 165x5
DB Bench: 80x5, 100x5, 120x5, 140x5, 160x4
Wide-grip Pullups: 9,8,7
Leg Curl: 175x11,10,10
Rollouts: 3x11

Wednesday
Smith Front Squat: 80x5, 105x5, 125x5, 125x5
DB OHP: 65x5, 80x5, 95x5, 108x5
Deadlift: 145x5, 175x5, 200x5, 230x5
Wide-grip Pullups: 9,8,8
Rollouts: 3x11

Friday: Skipped. Happy Thanksgiving!

[banjoman23]

Monday
Smith Front Squat: 80x5, 105x5, 125x5, 145x5, 165x5
DB Bench: 80x5, 100x5, 120x5, 140x5, 160x3
Wide-grip Pullups: 9,8,8
Leg Curl: 175x11,11,10
Rollouts: 3x11

Wednesday
Smith Front Squat: 80x5, 105x5, 125x5, 125x5
DB OHP: 65x5, 80x5, 95x5, 108x5
Deadlift: 145x5, 175x5, 200x5, 230x5
Wide-grip Pullups: 9,9,8
Rollouts: 3x11

Friday:
Smith Front Squat: 80x5, 105x5, 125x5, 145x5, 168x3, 125x8
DB Bench: 80x5, 100x5, 120x5, 140x5, 165x3, 120x8
Wide-grip Pullups: 9,9,8
Seated calf: 100x3x19
Rollouts: 3x11

[banjoman23]

Week 8

Monday
Smith Front Squat: 85x5, 110x5, 130x5, 150x5, 170x5
DB Bench: 80x5, 100x5, 120x5, 140x5, 160x5
Wide-grip Pullups: 9,9,8
Leg Curl: 175x11,11,10
Rollouts: 3x11

Wednesday
Smith Front Squat: 85x5, 110x5, 130x5, 130x5
DB OHP: 70x5, 85x5, 95x5, 115x5
Deadlift: 150x5, 180x5, 205x5, 235x5
Wide-grip Pullups: 9,9,8
Rollouts: 3x11

Friday:
Had to skip, work stuff, but hit 3x9 pullups on a playground in the evening.

Even though I had to skip Friday, it was a good week. Out of nowhere I easily hit 5 reps with the 80s on flat bench Monday, I could have had at least one more no prob. And I dutifully spent some time helping beginners out in the open forums, and was rewarded with some mod reps, which is always nice.

[banjoman23]

Week 9

Monday
Smith Front Squat: 90x5, 110x5, 130x5, 155x5, 175x5
DB Bench: 80x5, 100x5, 120x5, 140x5, 160x5
Wide-grip Pullups: 9,9,7
Leg Curl: 175x3x11
Rollouts: 3x12

Wednesday
Smith Front Squat: 90x5, 110x5, 130x5, 130x5
DB OHP: 70x5, 85x5, 100x5, 115x4
Deadlift: 150x5, 180x5, 210x5, 240x5
Wide-grip Pullups: 9,9,8
Rollouts: 3x12

Friday:
Smith Front Squat: 90x5, 110x5, 130x5, 155x5, 180x3, 130x8
DB Bench: 80x5, 100x5, 120x5, 140x5, 165x3, 120x8
Wide-grip Pullups: 9,9,7
Seated calf: 100x3x20
Rollouts: 3x12

[banjoman23]

Real Week 9 (miscounted on prior weeks)

Monday
Smith Front Squat: 90x5, 115x5, 135x5, 160x5, 180x5
DB Bench: 80x5, 100x5, 120x5, 140x5, 165x4
Wide-grip Pullups: 9,9,8
Leg Curl: 175x3x11
Rollouts: 3x12

Wednesday
Smith Front Squat: 90x5, 115x5, 135x5, 135x5
DB OHP: 70x5, 85x5, 100x5, 115x5
Deadlift: 155x5, 185x5, 215x5, 250x5
Wide-grip Pullups: 9,9,8.5
Rollouts: 3x12

Friday:
Smith Front Squat: 90x5, 115x5, 135x5, 160x5, 185x3, 135x8
DB Bench: 80x5, 100x5, 120x5, 140x5, 165x3, 130x8
Wide-grip Pullups: 9,9,7
Seated calf: 115x3x16
Rollouts: 3x12

Physically, everything feels good right now, not even a mild nick to complain about really, on either the running or lifting front. Very nice.

[banjoman23]

Week 10

Day 1
Smith Front Squat: 90x5, 105x5, 130x5, 150x5, 170x5
DB Bench: 75x5, 95x5, 115x5, 135x5, 150x5
Wide-grip Pullups: 3x7
Leg Curl: 175x3x9
Rollouts: 3x10

Day 2
Smith Front Squat: 90x5, 105x5, 130x5, 130x5
DB OHP: 70x5, 80x5, 95x5, 110x5
Deadlift: 150x5, 180x5, 210x5, 240x5
Wide-grip Pullups: 3x7
Rollouts: 3x10

Day 3: skipped, short holiday week

Deload week

[banjoman23]

Week 11

Day 1
Smith Front Squat: 90x5, 110x5, 130x5, 155x5, 175x5
DB Bench: 80x5, 100x5, 115x5, 135x5, 155x5
Wide-grip Pullups: 3x8
Leg Curl: 175x3x10
Rollouts: 3x11

Day 2
Smith Front Squat: 90x5, 110x5, 130x5, 130x5
DB OHP: 70x5, 85x5, 100x5, 110x5
Deadlift: 150x5, 185x5, 215x5, 245x5
Wide-grip Pullups: 3x8
Rollouts: 3x11

Day 3: skipped, short holiday week

Deload week #2

[banjoman23]

Week 12

Day 1
Smith Front Squat: 90x5, 115x5, 135x5, 160x5, 180x5
DB Bench: 80x5, 100x5, 120x5, 140x5, 160x4
Wide-grip Pullups: 9,8,7
Leg Curl: 175x3x11
Rollouts: 3x12

Day 2
Smith Front Squat: 90x5, 115x5, 135x5, 135x5
DB OHP: 70x5, 85x5, 100x5, 115x5
Deadlift: 155x5, 185x5, 220x5, 250x5
Wide-grip Pullups: 9,8,8
Rollouts: 3x12

Day 3: main gym closed, cobbled together some work in my dinky office gym:
Wide-grip pullups: 9,9,10,10 (better grip at this gym)
Calves on leg press: 3x20x310
Pushups: 3x25

[banjoman23]

Week 13

Day 1
Smith Front Squat: 90x5, 115x5, 140x5, 160x5, 185x4
DB Bench: 80x5, 100x5, 120x5, 140x5, 160x5
Wide-grip Pullups: 3x9
Leg Curl: 175x12,12,11
Rollouts: 3x13

Day 2
Smith Front Squat: 90x5, 115x5, 140x5, 140x5
DB OHP: 75x5, 90x5, 105x5, 115x5
Deadlift: 160x5, 190x5, 225x5, 255x5
Wide-grip Pullups: 3x9
Rollouts: 3x13

No day 3, short holiday week.

Holidays and weather-related gym closures really cut a hole in my 3x/wk frequency the past month. Should get better moving forward.

[banjoman23]

Week 14

Day 1
Smith Front Squat: 90x5, 115x5, 140x5, 160x5, 185x5
DB Bench: 80x5, 100x5, 120x5, 140x5, 165x3
Wide-grip Pullups: 3x9
Rollouts: 3x13

Day 2
Smith Front Squat: 90x5, 115x5, 140x5, 140x5
DB OHP: 75x5, 90x5, 105x5, 115x5
Deadlift: 160x5, 190x5, 225x5, 255x5
Wide-grip Pullups: 3x9
Rollouts: 3x13

Day 3
Smith Front Squat: 90x5, 115x5, 140x5, 160x5, 190x3, 140x5
DB Bench: 80x5, 100x5, 120x5, 140x5, 165x3, 130x5
Wide-grip Pullups: 3x9
Calves: 115x3x17
Rollouts: 13,13,10

[banjoman23]

Week 15

Day 1
Smith Front Squat: 95x5, 120x5, 140x5, 165x5, 190x4
DB Bench: 80x5, 100x5, 120x5, 140x5, 165x5
Wide-grip Pullups: 3x8
Rollouts: 3x13

Day 2
Smith Front Squat: 95x5, 120x5, 145x5, 145x5
DB OHP: 75x5, 90x5, 105x5, 115x5
Deadlift: 165x5, 195x5, 230x5, 265x3
Wide-grip Pullups: 3x9
Rollouts: 3x13

Day 3
Smith Front Squat: 90x5, 125x5, stopped
DB Bench: 80x5, 100x5, 120x5, 140x5, 165x3, 130x8
Wide-grip Pullups: 3x9
Calves: 115x3x18
Rollouts: Skipped

Was doing fine until deadlifts Wed. PR triple, and I don't know if my form broke or what, but my low back is wrecked. Had to take Friday's workout easy, couldn't run for several days, and this is supposed to be a crucial run-up period training for spring racing season. Very bad. No progressing deadlifts anymore until after my next marathon is done - No deadlifts till I'm 100%, then stay at 255x5 (which I handled last week okay), and that's it. I'm putting it in writing to hold myself to it.

I did get a nice out-of-the-blue compliment from one of the gym regulars, one of those quiet fellas who's always there lifting heavy and just goes about his business. Thanks, guy I don't know, made my day.

[banjoman23]

Week 16

Day 1: Monday
Smith Front Squat: 95x5, 120x5, 140x5, 165x5, 190x5
DB Bench: 80x5, 100x5, 120x5, 140x5, 165x4
Wide-grip Pullups: 3x9
Rollouts: 3x13

Day 2: Thu
Smith Front Squat: 95x5, 120x5, 140x5, 165x5, 195x3, 140x8
DB OHP: 75x5, 90x5, 105x5, 115x4
RDLs: Messed around
Wide-grip Pullups: 3x9
Rollouts: 3x13

Day 3: Fri
RDL: 135x5, 185x3, 185x5, 195x5, 205x5
DB Bench: 80x5, 100x5, 120x5, 140x5, 165x4, 130x8
Wide-grip Pullups: 3x9
Calves: 115x3x18
Rollouts: 3x13

My back felt a lot better, though I still replaced deadlifts with some lightish RDL work. I had a good higher-volume running week. M-W-F had to become M-Th-F so I had to kindof butcher things a little, but happy with the week overall, including effort level, running volume, and back recovery.

[banjoman23]

Week 17

Day 1
Smith Front Squat: 95x5, 120x5, 145x5, 170x5, 195x5
DB Bench: 80x5, 100x5, 120x5, 140x5, 165x5
Wide-grip Pullups: 3x9
Rollouts: 14,13,13

Day 2
Smith Front Squat: 95x5, 120x5, 145x5, 145x5
DB OHP: 75x5, 90x5, 105x5, 115x4
Deadlift: 160x5, 190x5, 225x5, 255x3
Wide-grip Pullups: 9,10,9
Rollouts: 3x13

Day 3
Smith Front Squat: 95x5, 120x5, 145x5, 170x5, 200x3, 145x8
DB Bench: 80x5, 100x5, 120x5, 140x5, 165x5, 130x8
Wide-grip Pullups: 10,10,9
Calves: 115x3x19
Rollouts: 3x13

Really good week. Back and everything felt great, inched forward a couple places (it's nice to see pull-ups moving again), and ran 50 miles.

[banjoman23]

Week 18

Day 1
Smith Front Squat: 95x5, 120x5, 145x5, 170x5, 195x5
DB Bench: 80x5, 100x5, 120x5, 140x5, 165x4
Wide-grip Pullups: 10, 10, 9
Rollouts: 3x14

Day 2
Smith Front Squat: 95x5, 120x5, 145x5, 145x5
DB OHP: 75x5, 90x5, 105x5, 115x4
Deadlift: 160x5, 190x5, 225x5, 255x4
Wide-grip Pullups: 10,9,9
Rollouts: 3x14

Day 3
Smith Front Squat: 95x5, 120x5, 145x5, 170x5, 200x3, 145x8
DB Bench: 80x5, 100x5, 120x5, 140x5, 170x3, 130x8
Wide-grip Pullups: 10,10,9.5
Calves: 115x3x20
Rollouts: 3x14

It felt good to rep the 85s on flat bench Friday. That's my first time picking those guys up.

[banjoman23]

Week 19

Day 1
Smith Front Squat: 90x5, 115x5, 135x5, 160x5, 180x5
DB Bench: 75x5, 95x5, 115x5, 135x5, 155x5
Wide-grip Pullups: 8,8,7
Rollouts: 3x11

Day 2
Smith Front Squat: 90x5, 115x5, 135x5, 135x5
DB OHP: 65x5, 80x5, 95x5, 105x5
Deadlift: 150x5, 175x5, 205x5, 235x5
Wide-grip Pullups: 8,8,7
Rollouts: 3x11

Day 3
Smith Front Squat: 90x5, 115x5, 135x5, 160x5, 185x3, 135x8
DB Bench: 75x5, 95x5, 115x5, 135x5, 155x3, 120x8
Wide-grip Pullups: 8,8,7
Calves: 125x3x15
Rollouts: 3x11

Deload Week #1

[banjoman23]

Week 20

Day 1
Smith Front Squat: 95x5, 115x5, 140x5, 160x5, 185x5
DB Bench: 80x5, 100x5, 120x5, 135x5, 155x5
Wide-grip Pullups: 9,8,8
Rollouts: 3x12

Day 2
Smith Front Squat: 95x5, 115x5, 140x5, 140x5
DB OHP: 70x5, 80x5, 95x5, 110x5
Deadlift: 150x5, 180x5, 210x5, 240x5
Wide-grip Pullups: 9,8,8
Rollouts: 3x12

Day 3
Smith Front Squat: 95x5, 115x5, 140x5, 160x5, 190x3, 140x8
DB Bench: 80x5, 100x5, 120x5, 135x5, 160x3, 130x8
Wide-grip Pullups: 9,8,8
Calves: 125x3x16
Rollouts: 3x12

Deload Week #2

[banjoman23]

Week 21

Day 1
Smith Front Squat: 95x5, 120x5, 145x5, 165x5, 190x5
DB Bench: 80x5, 100x5, 120x5, 140x5, 160x5
Wide-grip Pullups: 3x9
Rollouts: 3x13

Day 2
Smith Front Squat: 95x5, 120x5, 145x5, 145x5
DB OHP: 70x5, 85x5, 100x5, 110x5
Deadlift: 155x5, 185x5, 220x5, 250x5
Wide-grip Pullups: 3x9
Rollouts: 3x13

Day 3
Smith Front Squat: 95x5, 120x5, 145x5, 165x5, 195x3, 145x8
DB Bench: 80x5, 100x5, 120x5, 140x5, 165x3, 140x8
Wide-grip Pullups: 3x9
Calves: 125x3x17
Rollouts: 3x13

[banjoman23]

Week 22

Day 1
Smith Front Squat: 100x5, 120x5, 145x5, 170x5, 195x5
DB Bench: 85x5, 105x5, 125x5, 145x5, 165x4
Wide-grip Pullups: 10,10,9
Rollouts: 3x14

Day 2
Smith Front Squat: 100x5, 120x5, 145x5, 145x5
DB OHP: 70x5, 85x5, 100x5, 115x5
Ham Curl: 175x3x10
Wide-grip Pullups: 10,10,9
Rollouts: 3x14

Day 3
Smith Front Squat: 100x5, 120x5, 145x5, 170x5, 200x3, 145x8
DB Bench: 85x5, 105x5, 125x5, 145x5, 170x3, 130x8
Wide-grip Pullups: 3x10
Calves: 125x3x18
Rollouts: 3x14

I wasn't feeling up for deadlifts Wednesday, so passed in favor of just some ham curl work in instead. In a probably-related note, it was a very strong running week: 64 miles.

[banjoman23]

Week 23

Day 1
Smith Front Squat: 100x5, 125x5, 150x5, 175x5, 200x5
DB Bench: 85x5, 105x5, 125x5, 145x5, 165x3
Wide-grip Pullups: 10,10,9.5,10
Rollouts: 3x14
^ Experimented with supersetting pullup sets between db flat sets. Got in an extra set of pullups, but lost a rep on the bench. Not a surprise really.

Day 2
Smith Front Squat: 100x5, 125x5, 150x5, 150x5
DB OHP: 75x5, 90x5, 105x5, 120x3
Deadlift: 160x5, 190x5, 225x5, 255x5
Wide-grip Pullups: 10,10,7 boo
Rollouts: 3x14

Day 3
Smith Front Squat: 100x5, 125x5, 150x5, 175x5, 205x3, 150x8
DB Bench: 85x5, 105x5, 130x5, 150x5, 170x2, 130x8
Wide-grip Pullups: 10,10,9
Calves: 125x3x19
Rollouts: 3x14

For the most part I'm just trying to hold somewhere around these lifts for the next couple weeks, as I'm in peak marathon training. Ran 62 miles this week, dropped a pound or two. At this point in my career (4+ yrs consistent training) it's tough enough to progress anything, but mixing in high mileage and cutting weight doesn't help. I ain't as young or untrained as I used to be.

^ In b4 cardio haters jump on that. "See, it's impossible to both run and lift!!"

For the record, I've made plenty of slow-but-steady progression in my career within the context of running 30-40ish miles per week and very little (almost recomp-style) weight changes, as a mid-thirties natty. Granted I'm no Ronnie Coleman, and I'm fine with that.

[banjoman23]

Week 24

Day 1
Smith Front Squat: 100x5, 125x5, 150x5, 175x5, 200x5
DB Bench: 85x5, 105x5, 125x5, 145x5, 165x4
Wide-grip Pullups: 10,10,9.5
Rollouts: 3x14

Day 2
Smith Front Squat: 100x5, 125x5, 150x5, 150x5
DB OHP: 75x5, 90x5, 105x5, 115x4
Deadlift: 160x5, 190x5, 225x5, 255x4
Wide-grip Pullups: 3x10
Rollouts: 3x14
Probably had another rep (or two) on deadlift, played it safe with a big race coming up.

Day 3
Smith Front Squat: 100x5, 125x5, 150x5, 175x5, 205x3, 150x8
DB Bench: 85x5, 110x5, 130x5, 150x5, 170x2, 140x8
Wide-grip Pullups: 10,9,8 Meh, banged out another set of 10 after:
Calves: 125x3x20
Rollouts: 3x14

Time to move onto a new routine.

[banjoman23]

The useful part of a log: Progress tracking. Overall, over the last 5 and a half months on this routine, here's what I show:
Wide grip pull-ups: 9,9,8 to 3x10
Smith fronts: 160x5 to 200x5. Started low probably, which is fine.
Conventional deadlift: 240x4 to 255x5
Seated DB press: 105x5 to 115x5
Flat DB bench: 155x6/160x4 to 160x5/165x4/170x3
Rollouts 3x11 to 3x14
Calves: 100x3x16 to 125x3x20

Bodyweight roughly the same (crept up a little, then back down). 36 yr old natty, 4.5 yrs of consistent training, 167 lbs this morning, 5'10"

[ptbrakefield]

The useful part of a log: Progress tracking. Overall, over the last 5 and a half months on this routine, here's what I show:
Wide grip pull-ups: 9,9,8 to 3x10
Smith fronts: 160x5 to 200x5. Started low probably, which is fine.
Conventional deadlift: 240x4 to 255x5
Seated DB press: 105x5 to 115x5
Flat DB bench: 155x6/160x4 to 160x5/165x4/170x3
Rollouts 3x11 to 3x14
Calves: 100x3x16 to 125x3x20

Bodyweight roughly the same (crept up a little, then back down). 36 yr old natty, 4.5 yrs of consistent training, 167 lbs this morning, 5'10"

I had just gotten to the end of your 2017 logs and was thinking exactly what this last post says. Really nice gains! I love that you run and lift and still show gains. It is such a myth that you can't run and lift. I'm subbing in to see how your progress continues.

[banjoman23]

Testing week

Lower:
Smith fronts: 150x3x10
RDL: 155x3x10
1-leg LP: 170x3x10
Leg curl: 160x3x10
Calves: 135x3x15

Upper:
Incline DB bench: 60sx10,9,8
Wide grip pullups: 10,9,9
Seated DB Press: 45sx10,8,6
Seated row: 105x3x12
Rollouts: 3x15

Upper:
Incline DB bench: 60sx3x9
Wide grip pullups: 10,9,9
Seated DB Press: 45sx9,8,7.5
Seated row: 120x3x10
Rollouts: 3x15

Lower:
Smith fronts: 150x3x10
RDL: 155x3x11
1-leg LP: 170x11,10,10
Leg curl: 160x3x10
Calves: 135x3x16

Moving to an Upper/Lower split, in a traditional U-L-Off-U-L-Off-Off format, with some higher rep ranges. Going to try to bump up the volume the next several months. These 4 workouts, trying to figure what exercises/weights to use, were spread across two weeks, with a full marathon in the middle and a few extra off days on either side of it. Start up week 1 next week.

[banjoman23]

I had just gotten to the end of your 2017 logs and was thinking exactly what this last post says. Really nice gains! I love that you run and lift and still show gains. It is such a myth that you can't run and lift. I'm subbing in to see how your progress continues.

Nice! Thanks for stopping by.

[banjoman23]

Week 1

Upper 1:
Incline DB bench: 60sx3x9
Wide grip pullups: 10,10,9
Seated DB Press: 45sx8,7,6
Seated row: 120x3x10
Rollouts: 3x15

Lower 1:
Deadlift: 160x5,190x5,225x5,255x4
Smith fronts: 150x3x9
Leg curl: 160x3x10
1-leg LP: 170x3x10
Calves: 135x3x17

Rollouts 3x15

Upper 2:
Incline DB bench: 60sx3x9
Wide grip pullups: 10,10,9
Seated DB Press: 45sx8,7,8
Seated row: 120x3x10

Lower 2:
Smith fronts: 150x3x10
RDL: 155x3x12
1-leg LP: 170x3x10
Leg curl: 160x3x10
Calves: 135x3x17
Rollouts 3x15

Real good first week. Big volume jump vs my last routine. As usual, some nice DOMS when switching routines and changing some exercises.

[banjoman23]

Week 2

Lower 1:
Deadlift: 160x5,190x5,225x5,255x5
Smith fronts: 140x3x10
Leg curl: 160x3x10
1-leg LP: 170x3x10
Calves: 135x3x18
Rollouts: 3x15

Upper 1:
Incline DB bench: 60sx3x9
Wide grip pullups: 10,10,8
Seated DB Press: 45sx3x8
Seated row: 120x3x10

Rollouts 3x15

Lower 2:
Smith fronts: 150x3x10
RDL: 165x3x10
1-leg LP: 170x3x10
Leg curl: 160x3x10
Calves: 135x3x18

Upper 2:
Wide grip pullups: 3x10 pr
Incline DB bench: 60sx3x9
Seated row: 120x3x10
Rollouts: 3x15
Seated DB Press: 45sx8,8,7.5

With the big volume bump from my prior routine, pretty much any week I can hit these 4 workout days with reasonably good effort level is a good week, at least for the time being. Any weight/rep increases would be gravy in this new split, but focusing more on a volume progression, if you will.