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05-06-2020 , 02:19 PM
#851
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Join Date: Sep 2008 Posts: 3,105
May 6: circuit training

Trap bar farmers walk
Jump rope
Battle rope
Rotating core exercise
Short run
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05-07-2020 , 03:18 PM
#852
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May 7: shoulders/tris

Floor press against red bands:
225x4
245x4
255x4
185x18

Jammer arm shoulder press
Banded tri ext
Lateral raise
Facepulls
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05-09-2020 , 06:26 PM
#853
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May 9: pull

Max conventional DL:
495x1
525x1 conv PR +10
545x1 conv PR +30

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

Seal rows
Pulldowns
Curls
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05-11-2020 , 04:54 PM
#854
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May 11: push

Paused bench:
245x4
265x4
280x4 @10
225x9

Incline:
185x6
205x6
215x6
135x20

Chaos pushups
Banded flyes
Banded pressdowns
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05-12-2020 , 04:17 PM
#855
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May 12: 30 min run
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05-13-2020 , 03:18 PM
#856
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May 13: legs

Gave belt squats a try today to give the lower back some rest. Really liked them.

Belt squat (done with landmine attachment):
4p x10
4.5p x10
5p x10
5.5p x10
Drop set: 5p, 4p, 3p
The drop set was a bad idea. Was nauseous after

RDL
Leg ext
Banded leg curl
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05-14-2020 , 01:58 PM
#857
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May 14:
Sprint intervals
Core work
Mobility work
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05-15-2020 , 02:51 PM
#858
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May 15: shoulders

Dealing with a mid back injury all week. Doesn’t bother me when lifting but aches throughout the day. Some googling suggests a rhomboid major strain, it’s right between my spine and the medial border of my right scapula. Just icing it and taking an anti inflammatory right now. No aggravation with pressing tho so workout was fine.

OHP:
145x5
155x5
165x5
135x10

Half kneeling unilateral landmine press:
50x8
60x8
70x8
50x15

Weight above does not include barbell

Dead stop skullcrushers
Banded facepulls
Lateral raise
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05-17-2020 , 12:55 PM
#859
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May 16: 25 min run

May 17: pull

Bent over landmine row:
3p x10
3.5p x10
4p x8
4p +15 x8
4.5p x8 reps got ugly at this weight
Drop set: 4p, 3.5, 3, 2p

Meadows row
Pull up/straight arm pull down drop set
Curls
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05-19-2020 , 07:46 PM
#860
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May 19: push

Pin press (chest level):
265x1
285x1
305x1
315x1 PR

Jammer arm incline press
Banded flyes
Rope pressdown
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05-19-2020 , 08:02 PM
#861
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PRs aren't allowed during the 'tine, sorry.
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05-20-2020 , 02:42 PM
#862
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Quote:
Originally Posted by Montecore
PRs aren't allowed during the 'tine, sorry.
Just gotta make sure I attempt PRs in random lift variations I haven’t tested in a long time to trick myself into thinking I’m getting stronger.

May 20:
Sprint intervals
Core work
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05-21-2020 , 02:42 PM
#863
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May 21: legs

Tried some heel elevated, narrow stance squats today but they irritated my knee pretty bad and messed up he whole workout. Had to do mostly posterior chain work

Heel elevated narrow stance squat:
225x8
275x6 stopped due to knee pain

Tried box squats and step ups by both bothers my knee so just moved on

Pin good morning against purple bands:
185x6
205x6
225x6
245x6

Reverse hyper
Leg ext
kB swings
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05-22-2020 , 04:52 PM
#864
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May 22: circuit training

Curls
Facepulls
Jump rope
Battle ropes
kB swings
Hanging leg raise
Short run

5 rounds
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05-23-2020 , 02:41 PM
#865
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May 23: shoulders/tris

2 board press:
245x4
265x4
285x4
295x4
225x15

DB shoulder press
Db tricep rollbacks into banded extensions
Facepulls into band pullaparts
Lateral raise
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05-25-2020 , 06:29 PM
#866
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May 24: 2 hour hike

May 25: legs

Did legs again instead of push to get back on the same training schedule as my neighbor and wanted to squat again anyway since they were cut short last time.

Box squat:
405x3
445x3
475x2
Def could have done a third at 475 but felt that pain in my right knee again so racked it after two. Won’t squat again for a week, and might cut back on running to rest my knees more

Single leg RDL
Step ups
Leg ext
Banded leg curl
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05-26-2020 , 03:03 PM
#867
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May 26: circuit training

Gonna cut back on running and try to give my knees a rest and program conditioning work differently. Did a push/pull/carry circuit today with some rope slams.

Rope pull/drag (tied two heavy kbs to a rope and pulled them up a small incline)
Rope slams
Sled push
Trap bar farmers walk

6 rounds of each
Also did core and mobility work
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05-27-2020 , 03:23 PM
#868
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May 27: push

Bench:
245x5
260x5
275x5
225x10

Incline:
185x8
195x8
200x7
135x15 wide grip

Diamond pushups
Banded flyes
Pressdowns
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05-29-2020 , 03:36 PM
#869
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May 28: yoga

May 29: pull

Conventional deficit DL:
405x3
435x3
465x3

Reverse hypers
Reverse hyper rows
Pull-ups
Head supported Db rows
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05-31-2020 , 09:24 PM
#870
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May 30: interval run

May 31: shoulders

OHP:
150x3
165x3
180x2 +f
135x10

Did 180x3 recently but not really a surprise I failed the third rep today. Sleep has been bad the last two nights. Was up late last night playing an online poker tourney. The sad state of our country has prob contributed as well.

Unilateral half kneeling landmine press:
50x10
60x10
70x10

Db skullcrushers/banded ext drop set
Rear delt fly
Lateral raise
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06-02-2020 , 10:47 PM
#871
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June 2: legs

Was finally able to squat without knee pain. Cutting back on running seems to be helping

Squat:
345x5
375x5
390x5 not too hard, just not pushing intensity too much and being cautious with my knee

RDL:
225x8
275x8
295x8

Split squat:
40s x8x3

Short on time so didn’t get to other usual accessories
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06-04-2020 , 09:14 PM
#872
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June 4: push

Paused bench:
255x2
275x2
295x1 +f
Should be able to double 295. Don’t know if it was just a bad set or starting to lose strength. I’ve been in a small deficit but it’s been a while.
Touch n go:
225x10 wise grip
225x8 medium grip
225x7 close grip

Incline dB
Banded fly
Pushdowns
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06-06-2020 , 02:05 PM
#873
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June 5: interval run

June 6: pull

Sumo DL:
455x1
495x1 @8ish
405x8

Bent over rows
Pull-ups/chin-ups
Band assisted pull-up/pulldown superset
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06-08-2020 , 07:31 PM
#874
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June 8: shoulders/tris

Floor press:
245x3
265x3
285x3
265x3
225x10 -> 135x16 drop set

Z press
Dead stop skullcrushers
Facepulls/band pullaparts drop set
Lateral raise
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06-10-2020 , 09:14 PM
#875
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June 9: interval run

June 10: legs

Pin squat:
315x4
345x4
375x4
390x4

RDL:
275x6
315x6
335x6

Split squat:
40s x10x3

Banded leg curl
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