July 20: lower

Was supposed to do HBBS today but had some right knee pain again so scratched them and just did accessory work.

Single leg RDL
Reverse hyper
Leg extensions
Banded pull through

July 22: upper

Everything rest pause

Bench:
250x9, 3, 3

Hammer arm shoulder press:
130x10, 4, 3

Chest supported hammer row:
4.5p x10, 6, 5

Wide grip pulldowns:
175x8, 4, 4

Skullcrushers:
110x12, 4, 4

Ez bar curl:
95x11, 5, 4

July 23: yoga

July 24: lower

Sumo 2 inch block pull:
500x5

Bulgarian split squat:
60s x10
BWx22

Banded leg curls

July 26: upper

OHP:
155x9,3,3

Hammer arm chest press:
2p +15x 9, 3, 3

Incline seal row:
205x8, 4, 4

Close grip pulldowns:
195x8, 4, 4

Straight bar pressdowns:
95x10, 4, 3

Db hammer curl:
55x11, 5, 5

July 28: lower deload

Goblet squat
Band assisted Nordic leg curl
Leg ext
Reverse hyper
kB swings

July 29: yoga and core

July 30: upper

Incline:
220x8, 3, 2

Unilateral half kneeling landmine press:
Right: 85x 8, 4, 3
Left: 85x 7, 3, 3

Meadows row:
125x 9, 4, 3

Hitting enough reps to increase weight on these but feel like form is getting ugly. Might sub in a different row

Pull-ups:
+20x 10, 4, 4

Tate press:
50x 10, 4, 3

Db Spider curl:
35s x12, 5, 4

Aug 1: lower

Alternating box squat and low bar for now instead of HBBS and low bar since the more knee dominant squat variations seem to irritate my right knee.

Box squat:
405x8

Box was a little high so I was a little above parallel but also had a couple reps in the tank

RDL:
330x8

Weighted single leg glute bridge
Static lunge

Aug 3: upper

Bench:
255x 7, 3, 3

Hammer arm shoulder press:
140x 9, 3, 3

Hammer arm chest supported row:
5p x9, 4, 4

Wide grip pulldowns:
185x8, 3, 3

Skullcrushers:
115x12, 4, 3

Ez bar curl:
95x10, 4, 4

Aug 5: lower

Went off program today bc I’m going to be changing programs anyway and starting a new one this weekend. My neighbor I’ve been lifting with is starting work again teaching and can only lift at night, which doesn’t work for me. I’ve been adding home gym stuff the last few weeks and will work out in my garage for the foreseeable future. Right now I have a rack, barbell, bench and plates up to 470 lbs total. Also, a full set of bands. I’m going to be writing my own program based on the equipment I have.

Conventional DL:
495x1 @8

Belt squats
Static lunge
Banded leg curl
kB swings

New program will be 4 days a week. I’m kinda combining a couple different mike T programs, taking some stuff from the general intermediate program and project momentum. It’s a 16 week program, with a 8 week hypertrophy block, followed by a 8 week strength block. I’m going to start Saturday bc I would like to do the competition lifts on the weekend when I have more time and usually a spotter. Going to look something like this:

Saturday: comp bench, comp squat, row variation
Sunday: floor press/CGBP, comp DL, unilateral leg movement (split squat/lunge)
Tuesday: incline/OHP, front squat/highbar, arm/shoulder accessories
Wednesday: pause bench, RDL/SLDL, vertical pull

I’ll be doing a single @8 on the comp lifts so I’m used to handling heavy weight even through the hypertrophy phase. I’ll be working in the 6-12 range this block. When I switch to the strength block some of these variations will transition from more hypertrophy Movements to what I would consider more strength movements (RDL->rack pull) and also move toward more specific to the comp lifts (front sq-> pause/pin squat). If my last work set is @8 I will repeat that weight, if I’m @9 I’ll drop the weight and do a backoff. Will prob also do facepulls or band pullaparts every workout since I’ll be pressing every workout. Strength block will be mostly 2-6 rep range and end with a taper and testing each lift.

August 8: W1D1

Bench:
295x1 @8
185x12
195x12
205x12
195x12

Squat:
405x1 @6 (will work up to @8 in future but being cautious with knee)
245x12
265x12
285x12
265x12

Incline seal row:
135x12
155x12
175x12
175x12

Gonna be pretty sore tomorrow

Aug 9: w1d2

Added Spanish squats for 5x45 sec as part of warmup to hopefully keep my knees healthy

Floor press:
185x12
195x12
205x12 @8
205x12

Sumo DL:
495x1 @7
315x12
340x12
365x12

Split squat:
BW x12
10s x12
25s x12
25s x12

Aug 11: w1d3

High incline bench:
145x12
155x12
165x12
155x12

Was expecting to go heavier but this bench only has one incline setting and it’s higher than usual

Box squat:
255x12
275x12
295x12
295x12

Neutral grip chin-ups:
4x12

Aug 12: w1d4

Pause bench:
290x1
175x12
185x12
195x12
185x12

RDL:
235x12
255x12
275x12
275x12

Skullcrushers
Bb curls
Banded pressdowns
Banded preacher curl

Aug 15: w2d1

Bench:
300x1
195x10
205x10
215x10
215x10

Squat:
425x1
265x10
285x10
305x10
285x10

Barbell banded rows from bench press position:
Green and purple bands: 4x10

Aug 16: w2d2

CGBP:
285x1 @7
185x10
200x10
215x10
205x10

Sumo DL:
505x1
335x10
360x10
385x10

They were all hard but last set was brutal. Couldn’t breathe and PC on fire

Static lunge:
25x10
35x10
45x10
45x10

Aug 18: w2d3

Still doing Spanish squat 5x45 sec and knee is feeling great, even with high bar today. Also doing facepulls and/or band pullaparts every workout but not logging them

OHP:
115x10
125x10
135x10
135x10

High bar squats:
245x10
265x10
285x10
285x10

Pull-ups:
4x10

AB wheel rollouts
Banded crunches

Aug 19: w2d4

2 board press:
205x10
225x10
240x10
240x10

Snatch grip SLDL:
275x10
295x10
315x10

Banded flyes
Skullcrushers
Curls

Aug 22: w3d1

Bench:
300x1
205x8
225x8
245x8 @8
245x8

Squat:
435x1
295x8
315x8
335x8 @8
335x8

Incline seal row:
155x8
175x8
195x8
195x8

Aug 23: w3d2

Floor press:
215x8
235x8
255x8
245x8

Sumo DL:
505x1
345x8
375x8
405x8

Bulgarian split squat:
27x8
47x8
67x8
67x8

Got some adjustable dumbbells (basically mini barbells) and pretty sure it weighs 7 pounds which is why the numbers are weird

Aug 25: w3d3

High incline press:
165x8
170x8
185x8
185x8

Front squat:
165x8
185x8
205x8
205x8

Wide grip pull-ups:
4x8

AB wheel
Banded crunches

Aug 26: w3d4

Pause bench:
295x1
210x8
225x8
240x8
240x8

RDL:
275x8
295x8
315x8
315x8

Skullcrushers
Curls

Aug 29: W4d1

Bench:
305x1 prob over @8
225x6
245x6
265x6
250x6

Squat:
440x1
315x6
340x6
365x6
365x6

Lever rows:
70x6
80x6
90x6
90x6

Weight on rows doesn’t include BB

Aug 30: w4d2

CGBP:
295x1
225x6
240x6
255x6
245x6

Sumo DL:
500x1
375x6
405x6
445x6

Static lunge:
47x8
67x8
87x8
87x8

Sept 1: w4d3

OHP:
135x6
150x6
160x6
150x6

High bar squat:
295x6
320x6
345x6
325x6

Pull-ups:
4x6 (did the last 3 sets band resisted to make them harder. Don’t have a dip belt)

AB wheel
Banded crunches