June 11: circuit/core

Banded facepulls
Banded curls
Burpees
Mountain climbers
Various core exercises

June 12: push

Everything felt heavy today. Didn’t sleep much last night and also prob need to deload.

Pin press:
225x4
245x4
260x4
275x3 +f
225x8

Incline bench
Banded fly
Diamond pushups
Rope pressdown

June 13: circuit training

Sled push
Sled rope pull
Suitcase farmers walk
Rope slams
kB swings
Hanging leg raise

5 rounds

June 14: pull deload

Starting a much needed deload this week. Have had several minor injuries the past month and starting to see a decrease in performance. Probably overdue for a deload and also need to get to bed earlier and back to 8+ hours of sleep. Keep staying up too late playing poker.

Reverse hyper
Speed pulls w/ purple bands
Banded rows
Chest supported Db row
Pulldowns
Curls

June 15: interval run

June 16: shoulders deload

OHP (135x6x3)
Db press
Band pullaparts
Banded extensions
Lateral raise

June 17: yoga

June 18: leg deload

Speed box squat
Single leg RDL
Step ups
Bandedleg curl
Extensions

June 19: circuit training

Sled push
Sled pull
Suitcase farmers walk
Rope slams
kB swings
Hanging leg raise

June 20: push deload

Bench: 225x6x3
Incline dB
Diamond pushups
Push downs

Feeling better after deloading all week although now seem to have plantar fasciitis. I’ve been walking a lot the past few months in addition to the cardio. I’ve been doing the walks in sandals and running in really old shoes so it’s prob from the poor footwear choices. Getting some new shoes today and prob won’t run any time soon

June 21: yoga

June 22: pull

Reverse hyper

Sumo DL:
405x5
435x5
465x5

Had to take a long break after these. Still lifting in my neighbors garage and the Texas heat was killing me today.

Incline seal row
Band row
Pulldowns
Straight arm pull down

June 23: yoga

June 24: shoulders/tris

OHP:
145x5
155x5
165x5
135x10

CGBP:
225x6x3

Neighbor is out of town so kept these easy without a spotter

Banded ext
Face pulls
Lateral raise
Curls

June 25: circuit training

Sled push
Sled pull
Suitcase farmers walk
kB swings
Rope slams
Hanging leg raise

June 26: legs

Squat:
315x5
345x5
375x5
225x12

RDL:
225x10x3

Extensions
Banded leg curl

June 28: push

Bench:
225x5
250x5
270x5 @10
225x10

Bench strength still appears to be dropping. 270x5 was super hard

Incline:
175x8
185x8
195x8
135x20

Banded flyes
Diamond pushups
Banded pressdowns

Prob going to stop cutting and eating more. I’m down about 20 pounds so far but starting to see strength fall off now. Also going to change up programming for a bit. I wanted to run a hypertrophy driven program for powerlifting like project momentum but I think sessions would be too long and I might pass out trying to run a program like that in the Texas heat. I might run a modified version of it later in the year when it cools off some. For now I’m gonna try an upper-lower split my neighbor wants to do. It’s his gym so gonna go along with it even if I don’t think it’s an ideal program. It will be lower volume but high frequency and intensity.

This year has been pretty successful training wise despite not PR’ing the competition lifts. I’ve lost a little bit of strength but not much and have been able to PR several non competition lifts, as well as improve in most other aspects of fitnesss. The main improvement has been in body composition and feeling healthier overall with the weight loss. Also been able to improve cardio/conditioning, core strength and flexibility/mobility. I’d like to start making gains again but not completely ignore these other aspects of fitness in the process.

June 30: lower

Conventional DL:
Bunch of warmups
Top set: 425x8

Belt squat:
Top set: 6p x8
4p x20

Banded leg curl (rest pause)
Leg ext (rest pause)

July 1: yoga

July 2: upper

Everything done rest pause style

OHP:
145x10, 3, 3

Jammer arm chest press:
2p +10 x8, 3, 3

Incline BB seal row:
185x9, 5, 4

Close grip pulldowns:
175x8, 4, 4

Db hammer curl:
45x12, 5, 5

Straight bar tri pressdowns:
80 (don’t remember reps)

July 4: lower

HBBS:
Up to 345x8
225x20

Glute bridge:
Up to 275x10
Prob could have done more but it was hurting my pelvis. Did some single leg bridges against heavy green bands as well.

Single leg RDL:
Up to 60x10

Leg extensions rest pause

July 6: upper

Incline:
210x 9, 3, 3

unilateral half kneeling landmine press:
75x10, 4, 4

Meadows row:
120x10, 5, 4

Pull-ups:
12, 5,5

Tate press:
40s x14, 7, 4

Db spider curl:
25x15, 8, 7

July 7: interval run

July 8: lower

Conventional 2 inch block pull:
Up to 475x6

Bulgarian split squat:
Up to 55s x10
BW x20

Banded leg curls (rest pause)
Leg ext (rest pause)

July 9: yoga

July 10: upper

Bench:
245x 9,3,3

Hammer shoulder press:
130x7, 3,3

Hammer row:
4p x10, 6,6

Wide grip pulldowns:
165x 9, 4,4

Skullcrushers:
105x11, 5,4

Ez bar curl:
85x12, 5, 5

July 11: interval run

July 12: lower

Reverse hypers

Squat:
365x8
235x20

Was pretty nauseous after these two sets. Sets of 20 in 100 degree heat is so much fun

Banded leg curls
Leg extension
Both done rest pause style

July 14: upper

OHP:
150x10, 3, 3

Hammer chest press:
2p +10x 10,4,3

Incline seal row:
195x9,5,4

Close grip pulldowns;
185x8,4,4

Straight bar pressdowns:
85x 10,5,5

Db hammer curl:
50x11, 5, 5

What’s your body weight at the moment?

Around 210

Juju 15: interval run

July 16: lower

Sumo DL:
455x6

Belt squat:
6.5p x8
Tried to do 4.5x20 after this but had to stop after 5 reps from knee pain

Nordic leg curls
Leg ext

Pretty great progress!

Thanks! Good to see you logging again

July 18: upper

Incline: 215x 9, 3, 3

Unilateral half kneeling landmine press:
Right side: 80x10, 3, 3
Left: 80x9, 3, 3

Meadows row:
125x8, 4, 3

Pull-ups:
BW: 14, 5, 4

Tate press:
45s x12, 5, 4

Db spider curl:
30s x13, 6, 5