Apr 28: upper

OHP off pins, nose level:
165x3
185x3
205x2 +f
205x3

Not sure what happened on 3rd set, prob just not getting tight enough before I press

Weighted neutral grip chin-ups:
+45x3
+60x3
+70x3
+80x3ish first two were good, third was iffy

Football wide grip bench with red bands:
185x6
205x6
225x6

Meadows row:
95x8
110x8
120x8

Banded push-ups
Tempo bw inverted rows

Skullcrushers
Hammer curls

Apr 29: lower

Banded trap bar DL, green band:
405x3
435x3
475x3

SSB Bulgarian split squat:
120x5
150x5
180x5

Landmine front squat into banded TKE
single leg RDL

Apr 30: circuit conditioning

Landmine rotations
Battle ropes
kB swings
MB slams
Burpees

No sled work or farmer’s carries bc it was raining so switched up exercises that I could do in my garage

May 1: upper

Pin press bench, chest level:
255x3
275x3
295x3

Bent over trap bar landmine row

Landmine Viking shoulder press:
4p x8x3

Chest supported dB row

SSB JM press:
150x10
170x10
180x10
190x10

Banded pull downs

Preacher curl
Banded pressdowns
Banded lateral raise

May 2: lower

BB backs squat:
345x4
375x4
405x4

First time squatting with a BB instead of SSB in like 3 months. It felt pretty good

Trap bar RDL:
315x6
365x6
405x6

SSB step ups
Back ext

May 4: upper

OHP:
135x8
145x8
155x8

Weighted chin-ups:
+25x8
+35x8
+45x8

Paused football bar wide grip:
185x6
205x6
225x6x2

Bent over landmine row:
3p x8
3.5p x8
4p x8x2

Banded push-ups
Tempo inverted rows

Skullcrushers
Curls

May 5: lower

Speed DL:
12 singles @315 + bands (6 conv, 6 sumo)

SSB Bulgarian split squat:
130x6
150x6
170x6

Belt squat:
Up to 5.5p and an awful drop set

Band assisted Nordic leg curl

May 6:
25 min run
Core work

May 7: circuit conditioning

Rotational MB slams
Banded KB swings
Battle ropes
Trap bar farmers walk
Sled push/pull
Short sprint

May 8: upper

Giving the Lynne workout a try to switch things up today. Pump was ridiculous

BW bench:
215x13, 12, 11, 10, 10 =56
Pull-ups: 12, 11, 11, 10, 10 =54

So did 110 total. Did 4 min rest periods between rounds. Could prob do a little better at pull-ups on a better bar, but had to use the back of my rack which is a fat bar. Only other options would be neutral grip chins (which would be easier) or wide grip pull-ups (which would be much harder). I did like it doing it and had a crazy pump. I think if I did it again I would reduce the rest time to two or three minutes and still try to break 100 instead of keeping 4 min rest and go for more reps.

Light high incline press
Banded facepulls

Viking landmine shoulder press
Landmine row

Pressdowns
Curls
Lateral raise

That was my main takeaway from it. Solid work, it looks like you paced it pretty well.

Seems pretty good, since you are 60 pounds heavier than me. But are your pullups forum verified? Don't recall ever seeing them. Hopefully they not atrocious EVgonnaEV 3" ROM pullups.

My wife gave birth to a beautiful baby boy on Mother’s Day. Got to the hospital and she delivered in under an hour lol. Our 2 year old daughter met him for the first time today and was both curious and excited.

Congratulations; awesome news!!

Congratulations, beesch!

Congrats!

Thanks guys. I think the best part about having a second baby so far is getting to watch our first child meet and interact with the new baby. Our two year old daughter is fascinated with him and said “awww he’s cute” when she first met him.

My mom flew in to visit and meet her new grandson. First time seeing her in 1.5 years due to Covid. Was able to sneak in a lifting session today.

OHP:
135x5
145x5
155x5
165x5

Weighted chin-ups:
+25x5
+35x5
+45x5
+55x5

Wide grip football bar:
185x10
205x10
225x10

Meadows row

Banded push-ups
Inverted row

Banded try ext
Curls

Trying to get in and out in 60 min instead of my usual 90 so cutting down rest time a bit

congrats on the baby boy and I hope your wife is doing ok.

IME life got way busier when the second kid came along. responsibilities with the old child at least tripled given momma had to spend so much time and energy with the baby.

I think the difference in time commitment and life adjustment from 1 to 2 was actually more than going from 2 to 3...you're pretty much screwed already with 2 kids and the third makes things noisier and busier but not by the same proportionate increase!

hope he's a healthy sleeper! good luck with keeping up with your training

Thanks, she’s doing great and seemed to recover quickly. I don’t know if we will have a 3rd, if we do it won’t be for a while. Things right now are going great with my mom here to help, just makes everything so much easier. We’ll see how things are 3 months from now when my wife has to go back to work and eventually start traveling for work again. Hopefully he’s sleeping good by then, right now he’s up to eat every 1-2 hours at night.

May 13:
20 min run

May 14: lower

Sumo DL off one inch blocks:
405x4
455x4
495x4

Belt squat:
Up to 5.5p x15 and drop set

SSB split squat:
130x6
150x6
170x6

Banded leg curls, rest paused
Did about 35 reps or so and hamstrings started cramping

May 15: upper

Facepulls

Paused bench:
265x2
285x2
305x2 @9

One arm dB row

Red SS bench:
275x6
295x6
305x6
225x18

Seated banded rows

Half kneeling unilateral landmine press
Bw pullups

Banded crossbody tri ext
Curls
Lateral raise

May 16:
20 min run

May 17:

Hatfield squat:
360x4
390x4
420x4

Banded SSB good mornings:
180x6
200x6
220x6

Walking SSB lunge
Banded back ext

May 19: upper

OHP off pins, nose level:
205x1
225x1 @10
185x5

Figured out how to press as much as spy, just gotta start the lift at my nose lol. First time getting 225 overhead, albeit with a limited ROM

Weighted chin-ups:
+45x4
+55x4
+70x4

Football floor press:
205x6
225x6
235x6

DB chest supported row

Neutral grip push-ups on football bar
Inverted row

Skullcrushers
Curls

May 20: conditioning circuit

Rotational MB slam
Banded KB swing
Battle ropes
Trap bar farmer carry
Sled push/pull
Short sprint

May 21: lower

Rack pulls, knee height:
475x3
525x3
575x3 this was decently hard, could prob do a little more but this was the most I could fit on the bar since I had to use a bumper to stand on to get the bar at a reasonable height

SSB Bulgarian split squat:
130x5
160x5
190x5 heaviest I’ve gone on these, last set was really hard

Landmine front squat -> isometric Spanish squat
Single leg RDL

went pretty heavy on the main lifts this week, gonna deload this coming week since I’ll be traveling back to the east coast for my brothers wedding anyway

May 23: upper deload

Bench (245x5x3)
Trap bar landmine row
CGBP (225x6x3)
Facepulls
Viking shoulder press
Pull-ups
Curls
Pressdowns

Everything fairly easy