Nov 27: upper

Suppersetted each push exercise with a pull

Bench:
185x8
225x8x3

T-bar row:
2p x10
3p x10
4p x 10
4p x8

Incline DB:
90x8x3

DB row:
100x10x3

Pec fly:
160x10x3

Wide grip pull down:
140x10x3

Nov 29: lower (DL + accessories)

Conventional DL:
315x6
365x6
405x6

RDL:
225x8
275x8x2

Hip thrusters:
185x10x3

Really don’t like these. They weren’t heavy at all but I can’t find a good spot to set the bar even with some padding, just feels like it’s digging into my pelvis bone

Back ext:
135x8
90x10x2

135 was too heavy, maybe if I was fresh but low back was already fatigued. Had a lower back pump for like 3 minutes after the first set

Nov 30: upper

Once again supersetted all push/pull exercises

Incline bench:
185x8
195x8
205x8
210x8

Last rep was hard, hamstring cramped up

Low pulley cable row, underhand grip:
The rack x15x3

DB chest press:
100x8
100x8
100x7

HS row:
3p x10
3.5p x8
Unilateral:
4p x10
4p x8

HS press:
140x10
160x9
160x8

Pull-ups:
3x8 various grips (wide, neutral, chin)

Dec 2: arms/core

Not much going on today so just went in and did some arms and core stuff. Not gonna log weights but did:

Light CGBP/Tate press/press downs
Hammer curl/preacher/cable curls
Weighted plank/hanging leg raise

Dec 3: squat

Squat:
315x9x3

This made me nauseous for the rest of the workout

Front squat:
195x8x3

Leg press:
6p x10x3

Leg ext:
200x12, 10, 10

Dec 4: upper

Bench:
225x9x3

T-bar row:
4p x8x3

Incline DB:
90x8x3

DB row:
110x8x3

Pec fly:
150x10x3

Pull down:
150x10x3

Dec 6: DL + accessories

Since I'm not currently following a program, decided to mess around and try something new today: conventional banded deficit DL's. Got the idea from cailer woolam, who can be seen pulling 771+100 pounds band tension here: https://www.instagram.com/p/Bl65zOdhJg7/

Didn't quite work up to 771, but wanted to do a heavy sub-max single.

deficit banded DL (purple bands):
365x1
385x1
405x1
425x1

425 was pretty hard and closer to a max than I would have liked. Felt like at least 500 at the top.

normal conventional DL:
315x5
365x5
405x5

weighted back ext:
115x10x3

banded GHR (purple):
3x10

Dec 7: upper

Incline bench:
185x6
205x6
215x6
220x6
185x10

Seal row:
115x10
135x10
155x10
175x10

DB bench:
90x8
100x8x2

Cable row:
160x10
180x10
200x10

HS shoulder press:
140x8
180x8
230x5

Pull-ups:
3x8 wide grip

Some lateral raises and face pulls

Dec 8: 90 min basketball

Dec 10: legs

Squat: 75%x6x3
345x6x3

Front squat:
205x6x3

Leg press:
6p x10
7p x10x2

Leg ext:
200x12, 10, 10

Dec 11: upper

Bench: easy single @275, then 75%x6x3
240x6x3

Landmine row:
3p x8
3.5p x8
4p x8
4.5p x8
5p x6 these were ugly

DB incline:
95x8x3

DB row:
100x8
110x8
120x8

Pec fly:
160x10x3

Wide grip pull downs:
160x10x3

Dec 13: lower

conventional DL:
365x6x2

sumo DL:
405x6x2

RDL:
315x6x2

weighted back ext:
135x10, 10, 8

banded GHR:
3x12

also, did 25 min cardio yesterday. it was boring and terrible

Dec 14: upper

Incline:
205x6x3

Meadows row:
70x10
80x10
85x10
90x10
Not too heavy but hard on grip

DB chest press:
100x8x3

HS row:
3p x10
3.5p x10x2

HS shoulder press:
140x10
160x10
180x10

Pull up:
3x8

Some curls/pressdowns

Cailer Woolam is an insane anomaly.
I saw him rowing 500lbs for reps. Guy could make some money prop betting for sure.

Where do you work out at?

I work out at a military gym in Ramstein Germany. My wife and I have been stationed here the last two years and we will move back to the states in the fall of 2019. I also work at this gym as a trainer.

Oh cool. One thing I always enjoyed were gyms on base.
The ones I remember were always nice.

Dec 15: bball
was sucking wind after a couple games, cardio is still bad

Couple games not too bad. The last time I remember playing I was winded after 1 possession lol.

When I was in the states I was playing like 4x a week for 1-2 hours. Looking back now, it’s what prob killed a lot of my strength gains

Dec 16: lower

Lifting a day early bc we will be traveling the next week

Squat: 80%x5x3
365x5x3

Front squat:
225x5x3

RFESS:
40s x8x3

Leg ext:
3x12

Dec 18: upper

In Norway for the week but the hotel has a legit gym. Weights are a little different bc kilo plates

Bench: 80%x5x3
254x5x3

Cable row:
Whole stack x 12x5

Incline DB:
88x10x3

DB row:
88x12x3

40kg was highest DBs went, so just did more reps than usual

Pec fly:
3x10

Lat pull down:
3x10

Curl/pressdown

Some non-lifting related stuff. We spent the past few days in tromso, Norway, which is in the artic circle. Wednesday night we were able to see the northern lights which was pretty cool. Yesterday went to a brewery called Mack’s, which is the northern most brewery in the world and has about 70 beers on tap. Also went reindeer sledding. K.

Dec 19:
This turned into a deload DL session. They said I could DL off mats if I lowered the weight slowly and didn’t have my usual equipment so I kept it light
Did convention DLs @315
RDL @225
Exercise ball leg curl
KB swings

Dec 21:
Not gonna log everything bc was kinda all over the place and weight was in kilos, but did:
Bench, incline bench, DB shoulder press, t-bar row, cable row, pull downs, curls, and pressdowns

Dec 26: legs

After some extended time off and a lot of calories between vacation and holidays, decided to go for a squat PR triple

Squat:
315x3
365x3
405x3
425x3 PR
315x10

Leg press:
5px12x4

Leg curl:
3x10

Leg ext:
3x10

Dec 27: push
Decided to go for a bench triple PR as well but didn’t happen

Bench:
255x3
275x3
295x2 my torso slid back a couple inches on the 2nd rep, which really threw me off and made the 2nd rep a grind, so I didn’t attempt a third. Decided to throw a mat down so I would stick more and try it again
295x2+f
Got the 3rd half way up but not quite there. Not too surprising, when I did RPElf 285-290 felt like @8, but when I did 295 it was more like 8.5/9
225x10

Close grip incline:
165x8
185x8x2

Pec fly:
160x10x3

HS shoulder press:
140x10
160x10x2

Elbows out DB tri extension:
35x12x3

Pressdowns

Dec 28: pull

Sumo DL:
405x3
455x3
500x3 PR

HS row
Pull-ups
Pull downs
Cable rows

Prob start a new program next week

Great PRs!

Any inkling as to what your new program is going to be like?