Apr 8:
25 min jog
Core stuff
Mobility work

Apr 9: push

This was a successful workout for the sole reason of not irritating my shoulder /bicep tendon. Pretty much did a bb style workout, lower intensity but higher volume and was able to train around the injury.

100 pushups

Bench:
135x15
185x10x2

3 board press:
225x6
245x6
265x6
225x10x2

Incline bb (kept this light, 135 for sets of 12-15)
Banded pec fly
Db tricep rollbacks

Apr 10:
Sprint intervals 10 rounds
Core work
Mobility work

Apr 11: legs

Box squat:
365x4
405x4
435x4
455x4

Single leg RDL
weighted step-ups
Banded leg curl
Close stance leg press

Apr 13: shoulders/tris

OHP:
155x2
170x2
185x2 PR
195x1 +f
135x10

Pretty happy with these. No shoulder pain and a double PR. Been able to maintain press strength while cutting, normally it’s the first thing to lose

Close grip 2 board:
225x5
245x5
265x5
205x18

Lateral raise
Banded facepulls
Rope pressdown

Took a video of some rows today for you locobro.

April 15: pull

Bent over row:
225x15 https://m.youtube.com/watch?v=mcATrCcwO-8
225x8x2
185x10x2

Chest supported jammer arm row
Pull-ups
Chin-ups
Cable row
Db curls
Preacher curls

Forgot to log April 14: steady state run

April 16:
Sprint intervals 10 rounds
Core stuff

April 17: push

Shoulder/bicep tendon seems fine now. Was able to bench without the bench block with no pain or irritation

Pushups to wu

Bench:
225x5
245x5
260x5
275x5 @9
225x10

Jammer arm incline press
Banded flyes
Elbows out tri ext

Nice rows, bigboy weight. Not as strict as realBs 255 Pendlays but still passable.

I’ll take it as a compliment that you are comparing me to realB and lifters who are on creatine

April 18: active recovery
Long walk with dogs and yoga with the wife. Diet was terrible. Had some of the wife’s banana bread and got drunk for the first time in a while, which lead to late night pizza. Apparently, it only takes 4-5 drinks to get me drunk and give me a hangover now. Sad.

April 19: legs

Squat:
365x4
385x4
405x4 felt hard but video shows like RPE 7.5. The good news is depth was good and I apparently have more in the tank. Bad news is I’m still a sandbagging sumbitch with squats. Video quality is terrible, really blurry so prob won’t bother posting

RDL:
275x8
295x8
315x8

Did these without straps, double overhand with chalk, and prob the strongest they have felt.

Forward lunge into reverse lunge
Banded hip ext
kB swings

April 20:
30 min jog
Core work
Mobility work

April 21: shoulders/tris

Floor press:
265x2
285x2
300x2 @9
Drop set: 225x12, 205x7, 185x6, 135x10

Jammer arm shoulder press:
110x6
130x6
135x6

Lateral raise
Band pullaparts
Rope pressdown

Apr 22: circuit training/core
Raining here all day so did some in-home circuit stuff.

Squat jump
High knees
Jumping jacks
Mountain climbers
Burpees
McGill big 3
V-ups
Leg flutters
Banded pallof press
Deadbug

April 23: pull

Sumo DL:
405x3
455x3
495x3

These didn’t feel great, really slow off the floor. It’s like I forget how to pull sumo if I don’t do it regularly.

One arm Db row:
110x8x3

Pendulum rows (made up name, basically rows on a reverse hyper machine)
Chin-ups
Reverse hypers (neighbor just bought one for his garage gym)
Curls

April 24:
Sprint intervals 10 rounds

April 25: push

Pin press (chest level):
255x3
275x3
285x3 some minor anterior delt irritation at 275 so dropped the weight for my top set a little
225x10

Incline BB:
165x8
185x8
205x8
135x15

Banded pec fly
Tricep pressdowns

April 26: active recovery
Long walk with dogs + yoga

April 27: legs

Squat:
375x3
405x3
425x3 filmed this but it’s blurry again. Might try to post in a bit anyway. Still not quite @9

RDL (beltless and strapless):
275x6
305x6
335x6 had to reset grip half way through

Split squat:
30s x8
40s x8
50s x8

Banded leg curl
Leg ext on reverse hyper
Reverse hypers

425x3: https://m.youtube.com/watch?v=OAggxxXiE_I

RPE estimate? I’m thinking 8.5

April 28:
25 min steady state run

April 29: shoulder/tris

OHP: x1 @8, x3 @9
185x1 @8
145x3
165x3
180x3 @9.5 PR
135x10

Prob the first time I’ve cut and not lost OHP strength

CGBP:
205x8
225x8
235x8

Facepulls
Lateral raise
Banded tri ext

April 30:
Sprint intervals
Core work
Mobility work

May 1: pull

Speed DL: Singles against purple bands 50-60% 1RM
275
285
295
305
315 six times

Bent over row:
225x6
245x6
255x6
265x6
135x25

Chest supported Db row
Reverse hypers
Straight arm pull down
Preacher curl

May 2: yoga and long walk

May 3: push

Bench: AMRAP @225
225x14 PR +2
225x8x2

Jammer arm incline press
Banded pec fly
Banded pressdowns

May 4:
25 min steady state run

May 5: legs

Did a really low volume squat workout since I’m gonna be testing conventional DL this Saturday.

Squat: x1 @8
425x1

Single leg RDL
step ups
Banded leg curl
Leg ext on reverse hyper