The Flywheel Effect.

[CW47]

Behind the neck Press
55 pounds x 10/6 - Rest Pause

DB Fly
27.5's x 14/8 - Rest Pause

Dips
BW x 10/6 - Rest Pause

Leg Extension
115 pounds x 18/9 - Rest Pause

I've not done a behind the neck press since I was still in school. Injured my shoulder doing them at that time. I didn't have a clue how to lift at that time though - was just goofing around. These felt awesome! Definitely regret not trying them again sooner and absolutely plan to have them in my programming semi-regularly now.

[CW47]

Barbell Row
155 pounds x 8/8

Straight Arm Pulldown
30 pounds x 12/8 - Rest Pause

Incline DB Curl
25's x 8/4 - Rest Pause

Leg Curl
90 pounds x 18/8 - Rest Pause

Situp
BW x 30/30/15

[CW47]

T-Bar Row
135 pounds x 8/8

Lat Pulldown - Wide Grip
100 pounds x 10/6 - Rest Pause

Leg Curl
115 pounds x 9/4 - Rest Pause

DB Preacher Curl
20's x 20/12 - Rest Pause

[CW47]

Bench Press
175 pounds x 1 rep

Conv Deadlift
365 pounds x 1 rep

Been busy with other things but was able to fit in a quick workout today. Just looking to do some basic maintenance work on bench and deadlift, working up to a heavyish, but not grindey, single on each. All went well.

[CW47]

Seated Overhead Press
70 pounds - 6 sets x 6 reps

Seated Overhead Pin Press
75 pounds - 3 sets x 10 reps

Upright Cable Row
5 pounds - 3 sets x 10 reps

DB Lateral Raise
17.5's - 3 sets x 10 reps

Ended up doing the last 2 lifts several hours after the first because of holiday activities. Shoulders were still dead by the time I got through everything.
I'll be adding weight to at least the first 2 lifts next time.

[CW47]

SSB Box Squat
245 pounds x 1 rep
205 pounds x 3 reps

Single Leg Curl
45 pounds - 2 sets x 10 reps

Squat were feeling good today. I could have added more weight but didn't want to overdo it since I haven't really been squatting recently.

[CW47]

High Bar Squat
145 pounds - 3 sets x 8 reps

Hyperextension
Bodyweight - 3 sets x 12 reps

Low Bar Pin Squat
135 pounds - 3 sets x 8 reps

Gradually building up my work capacity and getting closer to where I want to be. I hit all of the planned sets and reps today. Next time around I'll probably add in some leg extensions as well. Then will start adding weight.

[CW47]

Push Press
90 pounds - 6 sets x 6 reps

Seated DB Press
35 pounds - 3 sets x 8 reps

Wide Grip Pulldown
70 pounds - 3 sets x 20 reps

Cable Pushdown
25 pounds x 16/14/11

[CW47]

T-Shirt Bench Press
165 pounds x 1 rep

Conv Deadlift with Orange Bands
315 pounds x 1 rep

Just doing top singles at 90+%. Both of these were at or just below that percentage.

[CW47]

Seated Overhead Press
75 pounds - 6 sets x 6 reps

Seated Overhead Pin Press
75 pounds - 3 sets x 10 reps

Upright Cable Row
5 pounds - 3 sets x 12 reps

DB Lateral Raise
17.5's - 3 sets x 10 reps

Didn't have much left by the end of this workout. The lateral raises were pretty poor as a result and I should have reduced the weight on them. Probably will next time. Still happy I made it through all this volume.

[CW47]

Paused Squat
285 pounds x 1 rep [PR]
225 pounds x 3 reps [PR]

Looks like I'm definitely making progress on my squat. These were new PR's by a significant margin and still weren't super close to a true max.

[CW47]

Cambered Bar Overhead Press
105 pounds x 1 rep
85 pounds x 3 reps

DB Front Raise
15's - 3 sets x 12 reps

[CW47]

Trap Bar Deadlift
225 pounds - 3 sets x 8 reps

Not sure why but this wrecked me today. Got dizzy and a headache so ended up cutting the workout off early. Feeling fine now though.

[CW47]

Push Press
95 pounds - 6 sets x 6 reps

Seated DB Press
37.5 pounds - 3 sets x 8 reps

Wide Grip Pulldown
80 pounds - 3 sets x 15 reps

Going well. Push Press seems to be getting easier each week despite the weight increases.

[CW47]

Bench Press - 1 Board
175 pounds x 3 reps

Deficit Conv Deadlift
315 pounds x 3 reps

Bench pushed me to the limit.
Felt like I could've done another 3 reps on deads.

[CW47]

Seated Overhead Press
80 pounds - 6 sets x 6 reps

Seated Overhead Pin Press
80 pounds - 3 sets x 10 reps

Upright Cable Row
10 pounds - 3 sets x 10 reps

DB Lateral Raise
15's - 3 sets x 12 reps

[CW47]

High Bar Squat
275 pounds x 1 rep
225 pounds x 3 reps [PR]

Lying Leg Curl
90 pounds - 3 sets x 12 reps

Both the top single and the back off set on squats were a little more difficult than I wanted. Good thing I didn't know what my PR was - I tied it and would likely have loaded up more if I had known.

[CW47]

Seated Overhead Press
125 pounds x 1 rep [PR]
100 pounds x 3 reps

DB Front Raise
17.5's - 3 sets x 12 reps

Pressing is improving quickly! About 3 weeks ago I maxed out my Push Press at 115 (granted, I was way detrained on it at that time), and now I hit 125 strict quite easily. It was definitely less than a 9 RPE. Almost loaded up 135 but decided there was no reason to push things right now. Pressing has always been a grind to me and this is the first time I've ever seen noticeable progress in a short period of time. I know it's not sustainable, but it feels really good to be making such clear progress right now.

[CW47]

High Bar Squat
145 pounds - 3 sets x 8 reps

Hyperextensions
Bodyweight - 3 sets x 12 reps

Pin Squat
135 pounds - 3 sets x 8 reps

Leg Extension
50 pounds - 3 set x 12 reps

Still adjusting to the volume. Legs were wobbly and sore by the end of this workout.

[CW47]

Push Press
100 pounds - 6 sets x 6 reps

Seated Overhead DB Press
40's - 3 sets x 8 reps

Wide MAG Lat Pulldown
90 pounds - 3 sets x 12 reps

Tricep Pushdowns w/strap
20 pounds - 3 sets x 15 reps

[CW47]

Floor Press
175 pounds x 3 reps

Sumo Deadlift
415 pounds x 2 reps

Today's mission was to see how many reps I could do with a weight that's around 90% of my PR. It went well. This tells me I'm retaining most of my strength on these lifts despite doing them once every 10 days or so.

[CW47]

Seated Overhead Press
85 pounds - 6 sets x 6 reps

Seated Overhead Pin Press
85 pounds - 3 sets x 10 reps

Upright Cable Row
10 pounds - 3 sets x 12 reps

DB Lateral Raise
15's - 3 sets x 12 reps

If anything the pressing work is getting easier each week right now, despite the weekly weight increases. That's obviously a good sign.

[CW47]

Low Bar Squat
295 pounds x 1 rep

Had planned to do more after working up to a top single, but this one wiped me out. It was about a 10 second rep. Thought I was going to pass out part way through it, lol.

Edit: Ended up doing my 12 year old's Pull workout with him a couple hours later. Inverted Rows, Straight Arm Pulldowns, Incline Curls, Single Leg Curls, and Planks. Nothing too taxing.

[CW47]

Overhead Press
115 pounds x 1 rep
95 pounds x 3 reps

DB Front Raise
15's - 3 sets x 15 reps

[CW47]

High Bar Squat
150 pounds - 3 sets x 8 reps

Leg Extension
75 pounds - 2 sets x 15 reps

Ended up cutting out my second squat variation and hyperextensions because I was wiped out after high bar. Very short of sleep and worked out much later than normal (just finished). Rough week as I have a personal project I've been working on that needs to wrap up within the next day or two so I've been eating into my sleep time to push that to completion.

[CW47]

Bench Press
155 pounds - 8 sets x 3 reps

Low Bar Squat
265 pounds x 1 rep
205 pounds - 8 sets x 4 reps

My own programming is just not working right now. I've not been able to manage the fatigue and it's preventing me from progressing. So, I'm switching away from my own programming for now. I'll run it for a while and see how it goes.

First session went well, but the squat destroyed me. Gave me a doozie of a headache. The program uses DUP (daily undulating periodization), so it rotates through different rep ranges and intensities each day. I was supposed to do Chin Ups as well today but my left elbow just isn't letting me right now. In fact it's even been acting up on Lat Pulldowns. Decided just to skip the chins rather than push through the pain.

[CW47]

Bench Press
130 pounds x 8/8/8/8/6/6 [44 reps total]

Sumo Deadlift
395 pounds x 1 rep
315 pounds - 8 sets x 4 reps [32 reps total]

Pushup
BW x 30/25

Hammer Curl
25 pounds - 2 sets x 10 reps

This was a bear of a workout. Took me almost 2 hours because I'm nowhere near acclimated to the volume. Everything felt good though - solid reps throughout. Most likely will take a couple days off to recover now.

[CW47]

The following two days were meant to be in 1 workout, but life happened and I did what I could. Didn't actually finish up the second workout until almost 11PM yesterday.

Feb 3, 2023
Bench Press
180 pounds x 1 rep
150 pounds - 6 sets x 4 reps

Top single was a 9+ RPE - more difficult than I wanted. Rep work went well though.


Feb 4, 2023
Yoke Bar Box Squat
195 pounds - 5 sets x 3 reps

Close Grip Cable Row
100 pounds - 3 sets x 10 reps

Going away from straight bar squatting for the foreseeable future. My left elbow has been bothering me for months and isn't getting any better. I think there are a few contributing factors, but the stress from low bar squatting is almost certainly one of them. Also going to be limiting or removing a lot of rows since grip work seems to impact it as well (even when wearing straps). The rows I did here were relatively light, and had at least another 5-10 reps in the tank.

[CW47]

Cambered Bar Bench
110 pounds - 5 sets x 8 reps

Bicep Curl
Orange Band - 3 sets x 10 reps

First time touching a cambered bench bar in a while. The extra stretch felt good. Seems weird though that this bar seems to fatigue my triceps more than my chest.

[CW47]

Sumo Deadlift
350 pounds - 4 sets x 3 reps

Overhead Press
105 pounds x 1 rep
85 pounds x 39 reps [7 minute density block]

I've not done a density block in quite a while. I really like them. Arms are still shaking as I type this, lol.
Haven't posted any video in a while, so I decided to record one of the deadlift sets today.