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  1. #31
    Registered User 78novacaine's Avatar
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    Was feeling pretty banged up so took a much needed 10 days off, still active with work and play but zero weight training. Back at it today though!

    6/3/19

    Safety bar Anderson squats - 5×5 @ 205
    Safety bar good mornings - 1×8 @ 115, 3×8 @ 135 - First time doing these with a SSB and pretty sure I will NEVER do them with a straight bar again. Movement felt so much more natural and hit the targeted muscles better as well.
    Leg press - 3×10 @ 300
    42" box jumps - 5×1

    Rehab work for shoulder/bicep issues -

    Ez bar curls - 3×20
    Db upright rows with external rotation - 3×20
    Cable face pulls - 3×20
    Squat - poverty
    Bench - povertyAF
    Deadlift - notaspoverty
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  2. #32
    Registered User 78novacaine's Avatar
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    Just doing what upper body work I can without pain from my shoulder, playing it by ear without any set plan.

    6/4/19

    Seated cable rows - 8×8
    Db flat press - 2×25
    Wide grip lat pulldowns - 4×15
    Band triceps pushdowns- 1×100
    Wide grip lat pushdowns - 3×15
    Db upright rows w/ external rotation - 4×15
    Cable face pulls - 1×50

    6×300 meter rows
    Squat - poverty
    Bench - povertyAF
    Deadlift - notaspoverty
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  3. #33
    Registered User 78novacaine's Avatar
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    6/6/19

    Deads - 400×3, 475×2 (new double PR), 520×1 attempt, got just above knees and had to let it down, would have been a 5# all time PR but it just wasn't there today.
    Hip adductions - 3×15
    Leg press - 3×10
    RDL - 135×3×10
    42" box jump - 5×1
    GHR machine back extensions - 3×10

    Shoulder/bicep rehab work
    Squat - poverty
    Bench - povertyAF
    Deadlift - notaspoverty
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  4. #34
    Registered User 78novacaine's Avatar
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    Still working with this damn shoulder pain. Got to do some very light presses today so that's an improvement at least.

    Football bar flat bench - 90×5, 100×5, 105×5, bar×30
    Close supine grip lat pulldowns - 100×4×15
    V-handle tri pushdowns - 70×8, 85×8, 100×8, 115×8, 130×8, 145×8, 160×8
    Chest supported rows - 110×8, 130×8, 150×8, 170×8, 190×8
    Liiiiight tri rope pushdowns - 1×50
    Shoulder mobility work

    Tabata sprints on air bike - 8×20 seconds
    Squat - poverty
    Bench - povertyAF
    Deadlift - notaspoverty
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  5. #35
    Registered User 78novacaine's Avatar
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    78novacaine is offline
    No I didn't quit, just took an involuntary 2 week vacation from the site, lmao. Not gonna go back and post all those sessions, but have been still grinding it out.

    6/27/19

    Conventional deads - 400×3, 450×3, 520×1 (5# PR, and 515 was with a deadlift bar, this was stiff bar)
    Sumo deads - 265×3×5
    Leg press - 180×10, 270×10, 360×10
    Hatfield back raises - 3×15 with 50# fixed bar rows at top of movement
    Flat DB press - 40's×2×25 (still rehabbing shoulder, it's better but not good enough to push heavier weights yet.)
    Dumbbell Y-raises - 2×15
    Face pull/overhead trap pull superset - 3×10/10

    Air bike tabata sprints
    Squat - poverty
    Bench - povertyAF
    Deadlift - notaspoverty
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  6. #36
    Registered User 78novacaine's Avatar
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    6/28/19

    Slingshot flat bench - 95×5, 115×5, 135×3×5
    Seated cable rows - 5×8 pyramid
    V handle tri pushdowns - 4×8
    Lat pulldowns (med supine grip) - 4×12
    Db Y raises - 2×15
    Rope tri pushdown/straight bar reverse curl/curl giant set - 3×10/10/10
    Face pull/overhead trap pull SS - 3×10/10
    Goblet KB hold box jumps - 24", 30#×3, 40#×3, 53#×3, 70#×3
    BW box jumps - 38", 42"×2, 44"×15×1 (15-20 seconds between each, went until I missed one.)
    Squat - poverty
    Bench - povertyAF
    Deadlift - notaspoverty
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  7. #37
    Registered User 78novacaine's Avatar
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    7/1/19

    Slingshot bench - 135×4×6
    T-bar rows - 135×8, 160×8, 170×8, 180×18 (AMRAP)
    Flat DB bench - 40's×2×25
    One arm cable rows - 4×12/side
    Rope tri pushdowns - 2×25
    Ez bar curls - 2×25
    Cable face pull/OH trap pull SS - 3×10/10
    Goblet hold box jumps - 32" + 30# - 6×4
    Squat - poverty
    Bench - povertyAF
    Deadlift - notaspoverty
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  8. #38
    Registered User 78novacaine's Avatar
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    78novacaine is offline
    Upper back was feeling a little wonky today but still got some work in.

    7/2/19

    Beltless safety bar squats to high (18") box - 200×5, 220×5, 240×5, 260×5, 290×3, 315×3
    Leg press - 270×6, 360×6, 450×6, 500×6
    45* back extensions - 3×10 w/ 50# DB hold
    DB Y-raises - 2×15
    Air bike Tabata sprints
    Squat - poverty
    Bench - povertyAF
    Deadlift - notaspoverty
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  9. #39
    Registered User 78novacaine's Avatar
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    7/3/19

    Cardio/jumps day

    Half mile @ 15* incline
    20# goblet hold box jumps - 30" - 6×5
    BW box jumps - 38"×2×3, 42"×3×3
    10 mins on concept 2 rower @ moderate pace
    Squat - poverty
    Bench - povertyAF
    Deadlift - notaspoverty
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  10. #40
    Registered User 78novacaine's Avatar
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    7/4/19

    Slingshot bench - 145×4×5
    Med grip seated rows - 5×8
    Db flat bench - 45's×2×25
    Db seated OHP - 15's×2×15
    Band tri pushdowns - 1×50
    Hatfield back raises - 2×25
    Lat pulldowns - 3×12
    Reverse curl/curl SS - 3×12/12
    Face pulls - 2×25
    Box jumps - 36"×3, 38"×3, 42"×3×3, 44"×5×1
    Squat - poverty
    Bench - povertyAF
    Deadlift - notaspoverty
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  11. #41
    Registered User 78novacaine's Avatar
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    It's Friday, which means I do deadlifts.

    7/5/19

    Deads - 315×3, 405×3, 450×1 (was gonna go for some reps but just didn't have it in the tank today)
    Beltless sumo pause deads - 275×3×5
    Seated ham curls - 3×8
    Hatfield back raise - 3×20
    Leg press - 270×4×12
    Db flat press - 35's×50
    Cable face pull/OH trap pull SS - 3×10/10
    40# goblet hold 30" box jumps - 4×4
    BW box jumps - 38"×2×4, 42"×2×3
    Squat - poverty
    Bench - povertyAF
    Deadlift - notaspoverty
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  12. #42
    Registered User 78novacaine's Avatar
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    7/8/19

    Med grip football bar presses - 80×5, 100×5, 115×5, 125×5, 90×15
    T-bar rows - 180×3×6, 205×6
    Db flat presses - 50's×2×25
    Lat pulldowns - 4×15
    Ez bar curls - 3×10
    Face pull/OH trap pull SS - 3×12/12
    Goblet hold box jumps - 20#+36" box × 4×5
    Squat - poverty
    Bench - povertyAF
    Deadlift - notaspoverty
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  13. #43
    Registered User 78novacaine's Avatar
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    7/9/19

    Starting to really feel the deficit, strength has been way down the last few workouts. Luckily I plan to start reversing out next week and be in a slight surplus in the next 2-3 weeks.

    Safety bar squats - 200×3, 240×3, 290×2, 310×1
    SSB beltless pause squats - 200×3×3
    Leg press - 290×4×12
    Hatfield back raise/BB rows - 60#×3×12
    KB Farmer Carries - 70#/hand×5×40 yards
    Box jumps - 32"×3, 38"×2×3, 42"×2×3
    Glenn Pendlay Death March - 70# KB's×35 yards - If you would ever like to see God during a training session, I highly recommend these...
    Squat - poverty
    Bench - povertyAF
    Deadlift - notaspoverty
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  14. #44
    Registered User 78novacaine's Avatar
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    7/10/19

    Slingshot bench press- 135×5, 155×5, 165×5, 175×5, 135×20
    Seated cable rows - 160×5×8
    Db flat press - 45's×25/20/15
    DB one arm rows - 75#×2×10/10
    Close grip lat pulldowns - 4×12
    Ez bar curls - 3×12
    Cable face pull/OH trap pull SS - 3×10/10
    Squat - poverty
    Bench - povertyAF
    Deadlift - notaspoverty
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  15. #45
    Registered User 78novacaine's Avatar
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    7/11/19

    Last training day of this weight cut. Weighed in at 207.5 this morning down from 228 on day 1 14 weeks ago. Strength has taken a huge hit the past 2 weeks and waist measurement hasn't gone down with the scale, so I figure it's about time to call this one. Gonna take the weekend off and ride 4 wheelers and drink beer with the woman and friends then get at it Monday with bumped up calories.

    Deads - 315×3, 405×3, 455×1
    Sumo paused deads - 295×3×5
    Tempo leg press - 3×12
    45* back extensions - 3×20
    Squat - poverty
    Bench - povertyAF
    Deadlift - notaspoverty
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