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  1. #91
    Clearly Irrational blue9steel's Avatar
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    blue9steel is offline
    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
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  2. #92
    Clearly Irrational blue9steel's Avatar
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    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.
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  3. #93
    Clearly Irrational blue9steel's Avatar
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    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
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  4. #94
    Clearly Irrational blue9steel's Avatar
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    blue9steel is offline
    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
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  5. #95
    Clearly Irrational blue9steel's Avatar
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    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.
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  6. #96
    Clearly Irrational blue9steel's Avatar
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    blue9steel is offline
    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
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  7. #97
    Clearly Irrational blue9steel's Avatar
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    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
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  8. #98
    Clearly Irrational blue9steel's Avatar
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    blue9steel is offline
    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
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  9. #99
    Clearly Irrational blue9steel's Avatar
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    blue9steel is offline
    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
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  10. #100
    Clearly Irrational blue9steel's Avatar
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    blue9steel is offline
    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
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  11. #101
    Clearly Irrational blue9steel's Avatar
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    blue9steel is offline
    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
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  12. #102
    Clearly Irrational blue9steel's Avatar
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    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
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  13. #103
    Clearly Irrational blue9steel's Avatar
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    blue9steel is offline
    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
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  14. #104
    Clearly Irrational blue9steel's Avatar
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    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.
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  15. #105
    Clearly Irrational blue9steel's Avatar
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    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
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  16. #106
    Clearly Irrational blue9steel's Avatar
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    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.
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  17. #107
    Clearly Irrational blue9steel's Avatar
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    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
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  18. #108
    Clearly Irrational blue9steel's Avatar
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    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
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  19. #109
    Clearly Irrational blue9steel's Avatar
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    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.
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  20. #110
    Clearly Irrational blue9steel's Avatar
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    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.
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  21. #111
    Clearly Irrational blue9steel's Avatar
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    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
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  22. #112
    Clearly Irrational blue9steel's Avatar
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    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
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  23. #113
    Clearly Irrational blue9steel's Avatar
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    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.
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  24. #114
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    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
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  25. #115
    Clearly Irrational blue9steel's Avatar
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    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.
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  26. #116
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    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.
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  27. #117
    Clearly Irrational blue9steel's Avatar
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    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.
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  28. #118
    Clearly Irrational blue9steel's Avatar
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    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
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  29. #119
    Clearly Irrational blue9steel's Avatar
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    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
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  30. #120
    Clearly Irrational blue9steel's Avatar
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    blue9steel is offline
    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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