easy arm workout while recovering from cold. CGBP, floor press, DB rollbacks, pressdowns, different curl variations etc.

feb 27: back

strength starting to come back some

conventional DL:
triples up to 425x3

tbar row
chest supported DB rows
pullups
cable rows

Mar 1:chest

Paused bench:
225x5x3
185x10

Incline DB:
80x8x3

Machine press:
3x10-12

Pec fly:
3x10-12

Mar 2: legs

Squat:
225x5
275x5
315x5x3

RDL:
225x8x3

Extensions, curls

Last recovery session. Cold is still lingering but feel fine. Gonna take off weekend and start new program Monday

Mar 5: new program, D1

Squat: x4, @RPE 9
225x4
275x4
315x4
335x4
355x4

Bench: x4, RPE 9
185x4
205x4
225x4
245x4

3 count paused bench: x5, RPE 9
155x5
185x5
195x5
205x5

Mar 6: w1d2

sumo DL: x4, @9
225x4
275x4
315x4
365x4
405x4
425x4

floor press: x4, @9
185x4
205x4
225x4
245x4
255x4

front squat: x6, @9
135x6
165x6
185x6
205x6
225x6

Mar 8: w1d3

Pin squat: x5, @9
185x5
225x5
255x5
275x5
295x5

First time doing these, they were pretty hard

Bench: x6, @10
185x6
205x6
225x6
235x6

Bench hasn't been that great lately, possibly affected by squatting first. Might bench first in the future

Push press: x6, @9
95x6
115x6
135x6
145x6 lol

So bad at these. I've strict pressed 145x7 before I think.

Mar 9: w1d4

2 inch deficit sumo DL: x5, @9
225x5
275x5
315x5
365x5
385x5

was hoping to work up to 405, but 385 was prob @8.5/9 and my hips are feeling pretty beat up from the sumo pulls and squats all week. might work in some conventional pulls to give my hips a break

CGBP: x6, @9
185x6
205x6
215x6
225x6 thought this would be my top set but it was pretty easy, maybe 7.5 or 8
235x6 @10

overshot the last set, 230 prob would have been the right weight. surprised to get 235 for 6 close grip after getting 235x6 normal grip yesterday

snatch grip SLDL: x6, @9
185x6
225x6
255x6
275x6
295x6

first time doing these, they were k.

Mar 12: w2d1

Decided to switch up the order and bench before squatting and it felt much better. Last week benched 245x4 @9 and this week benching first did 245x5 @8.5. Will prob continue with this since my squats still felt fine doing them last.

Bench: x5, @9, 4-6% fatigue
185x5
205x5
225x5
245x5 @8.5
230x5

2 ct pause bench: x4, @9, 4-6% fatigue
185x4
205x4
215x4
225x4 @7.5 thought this might be top set but was easy
230x4 @9, eh maybe 8.5
215x4

Squat: x5, @9, 4-6%
225x5
275x5
305x5
325x5
345x5 @9
325x5

BAck off set is almost worse. It's easy to get psyched up for the top set while the back off set is just a grind

Mar 13: w2d2

pin press (mid range): x3, @9, 4-6% drop
205x3
225x3
255x3
275x3
285x3
265x3

conventional DL: x5, @9, 4-6% drop
225x5
275x5
315x5
365x5
385x5
405x5 @8.5
375x5

pulled conventional to give my hips a break

303 tempo squat: x7, @9, 4-6% drop
135x7
185x7
205x7
225x7

contender for WOAT exercise. prob wasn't @9 on the 225 set but lower back was feeling fried and hated these. might replace with paused squats or something.

Mar 15: w2d3

Bench: x5, @9, 4-6% drop
185x5
210x5
230x5
250x5 @9, maybe 8.5
235x5

Close grip incline: x7, @9, load drop
135x7
155x7
175x7
180x7 @8.5, should have just done 185
165x7

Squat: x4, @9, load drop
275x4
315x4
340x4
365x4 @9
335x4

Mar 16: w2d4

Tried JM press before and it irritated my elbows so tried warming up with light push downs before hand but still didn't agree with my elbows. As I went up on weight it got worse so I stopped at 135 and switched to some CGBP.

JM press: x7, @9
95x7
115x7
135x7
Switch to CGBP:
185x7
205x7

Sumo rack pulls, bottom pin: x4, @9, load drop
275x4
315x4
365x4
405x4
430x4
455x4
475x4
445x4

Used straps for everything over 405

Lever rows: x7, @9, load drop
95x7
145x7
195x7
215x7
225x7
215x7

First time doing these, not sure how much I'm actually rowing with the way it's setup but just gonna notate total weight on the bar

Finished up with a rope pressdown, curl, facepull superset

off yesterday, some basketball today because my cardio sucks. in other news, my wife hit some nice PR's this week. she squatted 235, benched 155 and pulled 275

Congrats to your wife! I've been hoping to get mine into lifting, but it's hard for her to find the time. One day, hopefully.

She's struggled with lifting consistently bc of her job but lately she's been able to get in the gym 3-4 times a week and has progressed pretty fast.

Mar 19: w3d1

Slept like 10 hours last night and felt great today. Did more weight than I expected on every lift.

Bench: x3, @9, 6-9% drop
185x3
215x3
230x3
250x3
265x3 @8 this is my previous 3rm I think so to get @8 is nice
270x3 @10 well that escalated quickly, got all 3 but third was a grind. 5 pounds here felt like a big difference

3 ct paused bench: x5, @9, 6-9% drop
185x5
205x5
215x5
225x5
205x5

Squat: x3, @9, drop
275x3
315x3
335x3
355x3
375x3 thought this would be top set but not @9
385x3
355x3

mar 20: w3d2

floor press: x4, @9, load drop
185x4
205x4
225x4
245x4
260x4
245x4

sumo DL: x3, @9, load drop
315x3
365x3
405x3
430x3
455x3 @9, PR +15 for 3rm, this was my max last fall so this is a solid improvement
425x3

was supposed to do front squats last but my hips were really beat up from squatting yesterday and sumo pulls today. so I did some rows and called it a day. will prob pull conventional more to give them a break

Mar 22: W3d3

Bench: x8,@10, load drop
185x8
205x8
225x8
235x8
215x8

Bench continues to feel as strong as ever

Pin squat: x5, @9, load drop
185x5
225x5
255x5
275x5
300x5
275x5

Hip feeling better, did a lot of stretching/rolling yesterday

OHP: x5, @9, load drop
115x5
135x5
150x5
155x5
135x5

Mar 23: w3d4

Was in a rush today so didn't do some back off sets and made some bigger jumps than usual.

CGBP: x5, @9, load drop
185x5
205x5
225x5
240x5 I continue to underestimate my bench
245x5 @8.5
225x5

Deficit sumo DL:x5, @9
275x5
315x5
365x5
405x5

Snatch grip SLDL: x5, @9
185x5
225x5
275x5
295x5

Mar 26: w4d1

Bench: x4, @9, load drop
185x4
205x4
225x4
245x4
265x4 PR
250x4

2 ct pause bench: x3, @9, drop
205x3
225x3
245x3
230x3

Squat: x4, @9, drop
275x4
315x4
345x4
365x4 prob closer to a 9.5/10 than a 9. Felt heavy today
345x4

Mar 27: w4d2

Pin press (mid range): x2, @9, load drop
225x2
255x2
275x2
295x2
305x2
315x2
325x2
lol I must have had the pin one notch higher than last time bc I topped out at 285x3 a couple weeks ago. Didn't do the backoff set since I did way more sets than expected

Conventional DL: x4, @9, drop
315x4
365x4
405x4
425x4
405x4

Was able to do all these double overhand

Pause squat:x6, @9, drop
185x6
225x6
275x6
295x6
275x6

Mar 29: w4d3

First bad workout in a while. Was really busy with tax stuff and forgot to eat before my workout and it def effected me.

Bench: x4, @9, drop
185x4
205x4
225x4
245x4
265x4 @10
245x4

After 245 felt heavy should have prob done 255, but went for 265 instead. It was much harder than when I did it on Monday.

Close grip incline: x6, @9, drop
135x6
155x6
170x6
185x6 @8.5
175x6

Squat: x3, @9, drop
275x3
315x3
335x3
365x3 @9 lol
335x3

Thought I'd work up to 385-395 but 365 felt heavy today.

What is your food consumption like in the day prior to workout? What do you mean didn't eat, like totally fasted? Maybe I'm crazy or maybe this is ldo but I feel like >1k cals provides a noticeable difference vs 500 cals prior to workout.

was not fasted but I hadn't eaten in a long time. I usually eat every 3-4 hours. I had a small lunch around noon and was going to eat again around 330 or 4 and workout at 5. I didn't realized I had forgotten to eat til I got to the gym to workout and was pretty hungry. This almost never happens bc I'm a fatty and love food

If I workout around 11-12 then I've only had breakfast (6-800 calories), if its the afternoon Ive prob had at least 1500 calories. I think I'm fine as long as I've eaten within 2 hours of working out

Solid work in this log

Thanks bro! Started following your log recently now that your on the RPE train as well. Might try RPElf later this year.

Mar 30: w4d4

Much better workout after yesterday's debacle

CGBP: x6, @9, drop
185x6
205x6
225x6
240x6
225x6

Sumo rack pulls (bottom pin): x3, @9, drop
315x3
365x3
405x3
455x3
495x3
455x3

Lever rows: x6, @9, drop
145x6
195x6
245x6
235x6

Arm pump: some hammer curls/pressdowns