Fri 4/19
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 165x3 regular 195x2 210x2x3 spoto 165x5x3

6 rounds x12 60s rest-
Incline machine press 120x12x6
Pull-ups 5x8 1x6

4 rounds x15 30s rest-
Ez skull crushers 65x15x3 1x13
Ez curl +20x15x3 1x13

Db fly- 40sx10x1 2x8 (30s)

4 rounds x15 30s rest-
Tricep pushdown rope 50x15x4
Db curl 22.5sx15x3 1x12

Sun 4/21
Usual rolling and stretches +bike 6:30

Squat- 45x8 135x5 185x5 235x5 270x3 300x3
Rdl- 95x5 155x10x3 1x9
Leg press- 180x5 270x15x3 (30s)
Leg extension- 1 leg 40x15x2 1x13 1x12 (30s)
Lying leg curl- 1 leg 40x15x2 2x10 (30s)
Seated calf raise- 1 leg 30x15x4 (30s)

Week 3 350 1RM for squats. I guess I'm just weak now, oh well. Gonna do a deload next week and then probably repeat the same cycles.

Mon 4/22
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 135x2 145x4x2 1x3 95x5x2

6 rounds x12 60s rest-
Decline bb bench spoto 115x12x6
Cable row 120x12x6

4 rounds x15 30s rest-
Ez skull crushers 65x15x3 1x13
Ez curl +20x15x3 1x13

Db fly- 40sx10x1 1x9 1x8 (30s)

4 rounds x15 30s rest-
Tricep pushdown rope 60x15x4
Db curl 22.5sx15x4

Thu 4/25
Usual rolling and stretches +bike 6:00

Deadlift- 135x5x2 225x5x2 275x5x2
Squat- 45x8 135x8 185x5 225x5x3
Leg press- 180x5 270x15x3 (45s)
Lying leg curl- 1 leg 40x15x4 (30s)
Leg extension- 1 leg 40x15x4 (30s)
Seated calf raise- 1 leg 30x15x4 (30s)

My sleep schedule has been all over the place the past few days, so technically I'm still on my two days on/1 day off schedule. Deload week for legs this week then repeating 5/3/1 cycles.

Fri 4/26
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 175x3 regular 195x2 210x3x1 2x2 spoto 165x5x3

6 rounds x12 60s rest-
Ohp 65x12x2 1x10 3x8
Chin-ups 2x12 1x11 3x8

4 rounds x15 30s rest-
Skull crushers 60x15x4
Ez curl +20x12x3 1x13

Db fly- 40sx10x2 1x8 (30s)

4 rounds x15 30s rest-
Tricep pushdown rope 70x15x3 1x14
Db curl 25sx15x1 2x13 1x12

Sun 4/28
Usual rolling and stretches +bike 6:00

Squat- 45x8 135x8 185x5 225x5x4
Rdl- 95x5 155x10x2 1x8
Leg press- 180x5 270x15x3 (30s)
Leg extension- 1 leg 40x15x3 1x12 (30s)

I did standing calf raises at the end of Friday's workout and I must ha e hit a part of the muscle I dont hit in the seated ones because they have been sore as **** the last two days. Too painful to do leg curls or calves

Mon 4/29
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 135x2 145x5 2x3

6 rounds x12 60s rest-
Incline bb bench spoto 105x12x5 1x9
Cable row 130x12x5 1x10

4 rounds x15 30s rest-
Ez skull crushers 65x15x2 1x13 1x12
Ez curl +20x15x3 1x13

Db fly- 40sx10x1 2x8 (30s)

4 rounds x15 30s rest-
Tricep pushdown rope 70x15x3 1x13
Db curl 25sx15x2 1x12 1x10

Wed 5/1
Usual rolling and stretches +bike 6:00

Deadlift- 135x5x2 225x5 245x5 285x5 320x5
Squat- 45x8 135x8
Leg press- 180x5 270x15x3 (45s)
Lying leg curl- 1 leg 40x15x4 (30s)
Leg extension- 1 leg 40x15x3 1x13 (30s)
Standing calf raise- 110x15x4 (30s)

420 1RM week 1 for deadlifts. Was going to try to redo the weight because I sucked last time, but apparently I suck even more now. Played golf earlier and the sun took a lot out of me so that's probably some of it. I've really just sucked at life recently. Been losing almost every day at poker for a month, terrible at golf today, can't lift for ****. Sigh

Thu 5/2
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 165x3 regular 195x2 210x2x3 (failed third rep of first set) spoto 165x5x3

6 rounds x12 60s rest-
Incline machine press 120x12x6
Pull-ups 4x8 1x7 1x6

4 rounds x15 30s rest-
Ez skull crushers 65x15x3 1x14
Ez curl +20x15x3 1x14

Db fly- 40sx10x2 1x8 (30s)

4 rounds x15 30s rest-
Tricep pushdown rope 70x15x3 1x13
Db curl 25sx15x2 2x12

Sun 5/5
Usual rolling and stretches +bike 5:00

Squat- 45x8 135x8 185x5 205x5 235x5 270x10
Rdl- 95x5 155x10x3
Leg press- 180x5 270x15x3 (60s)
Leg extension- 1 leg 40x15x3 1x12 (30s)
Lying leg curl- 1 leg 40x15x3 1x12 (30s)

Week 1 350 1RM for squats. Despite a lot of drinking last night, squats felt great today. Poker going much better as well. I finally realized I needed to cut down from 8 to 6 tables because I'm old now.

Mon 5/6
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 135x2 145x4x1 2x3

6 rounds x12 60s rest-
Decline bb bench spoto 115x12x6
Cable row 130x12x5 1x10

4 rounds x15 30s rest-
Ez skull crushers 65x15x3 1x12
Ez curl +20x15x4

Db fly- 40sx10x2 1x8 (30s)

4 rounds x15 30s rest-
Tricep pushdown rope 70x15x4
Db curl 20sx15x4

Wed 5/8
Usual rolling and stretches +bike 5:30

Deadlift- 135x8 225x5 245x5 285x5 320x10
Squat- 45x8 135x8 185x5 225x3 265x5x3
Leg press- 180x5 320x15x3 (60s)
Lying leg curl- 1 leg 40x15x4 (30s)
Seated calf raise- 1 leg 30x15x4 (30s)
Leg extension- 1 leg 40x15x4 (30s)

Restarting week 1 420 1RM for deadlifts, they felt great. This week I just did them all with my right hand facing forward on the mix grip. I think trying to switch midset is too much of a momentum killer. I'll just switch my grips back and forth each week and hope it evens out.

Thu 5/9
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 165x3 regular 195x2 210x3x1 2x2 spoto 165x5x3

6 rounds x12 60s rest-
Incline machine press 130x12x5 1x10
Chin-ups 2x12 1x11 1x10 2x8

4 rounds x15 30s rest-
Ez skull crushers 65x15x3 1x13
Ez curl +20x15x3 1x13

Db fly- 40sx10x2 1x8 (30s)

4 rounds x15 30s rest-
Tricep pushdown rope 70x15x4
Db curl 20sx15x4

Sat 5/10
Usual rolling and stretches +bike 7:00

Squat- 45x5x2 135x5x2
Rdl- 95x5 165x10x2 1x8
Leg press- 90x10 180x15x4 (60s)
Leg extension- 1 leg 15x15x4 (30s)
Lying leg curl- 1 leg 45x15x2 2x10 (30s)
Seated calf raise- 1 leg 30x15x4 (30s)

I was supposed to do week 2 for 350 1RM for squats but my right knee was hurting too much. I played basketball after lifting on Thursday and noticed it felt a little ginger right after and then yesterday and today it was very sore anytime I bent it. I noticed in the few squats I was able to do that my right knee was higher up at the bottom than my left knee. Perhaps it's just soreness and stiffness that's preventing it from full ROM, hopefully no structural damage. Although I assume I wouldn't be able to squat at all if that were the case.

Sun 5/12
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 135x2 145x5x1 2x3 95x5x2

6 rounds x12 60s rest-
Incline bb bench spoto 105x12x6
Cable row 130x12x6

4 rounds x15 30s rest-
Ez skull crushers 65x15x3 1x12
Ez curl +20x15x4

Db fly- 40sx10x2 1x8 (30s)

4 rounds x15 30s rest-
Tricep pushdown rope 70x15x4
Db curl 20sx15x4

Tue 5/14
Usual rolling and stretches +bike 6:00

Deadlift- 135x5 225x5 265x3 300x3 340x8
Squat- 45x5x2 135x5x3
Leg press- 180x5 270x10x2 (60s)
Lying leg curl- 1 leg 45x15x2 1x12 1x10 (30s)
Leg extension- 1 leg 20x15x4 (30s)
Seated calf raise- 1 leg 25x15x4 (30s)

Week 2 420 1RM for deadlifts. felt fine

Fri 5/17
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 165x3 regular 195x2 210x2 215x1 220x1 spoto 155x10x2 1x8

6 rounds x12 60s rest-
Incline machine press 130x12x5 1x10
Pull-ups 4x8 1x7 1x6

4 rounds x15 30s rest-
Ez skull crushers 65x15x4
Ez curl +20x15x4

Db fly- 40sx10x2 1x8 (30s)

4 rounds x15 30s rest-
Tricep pushdown rope 70x15x4
Db curl 20sx15x4

Bench felt pretty good today. I kept thinking I was going to struggle on 215 or 220 and they both went up pretty quickly. I think I'll try 225 next week. Also, pretty sure 220 is a new PR

^Thanks

Sun 5/19
Usual rolling and stretches +bike 7:00

Squat- 45x5x2 135x5x4
Rdl- 95x5 165x10x3
Leg press- 180x5 270x10x3 (60s)
Leg extension- 1 leg 25x15x4 (30s)
Lying leg curl- 1 leg 45x15x2 1x10 1x8 (30s)
Seated calf raise- 1 leg 25x15x4 (30s)

My knee felt good walking around today and in warmups and then I felt the pain as soon as I started squatting. I'll try icing it a few times and hope that helps.

Mon 5/20
Usual rolling and stretches

Ohp- 45x5x2 95x5 115x3 135x2 145x4x2 1x3 95x5x2

6 rounds x12 60s rest-
Decline bb bench spoto 125x12x5 1x9
Cable row 130x12x6

4 rounds x15 30s rest-
Ez skull crushers 65x15x3 1x14
Ez curl +20x15x3 1x13

Db fly- 40sx10x2 1x8 (30s)

4 rounds x15 30s rest-
Tricep pushdown vbar 80x15x4
Db curl 22.5sx15x3 1x13

Wed 5/22
Usual rolling and stretches +bike

Deadlift- 135x5 225x8 285x5 320x3 360x4
Squat- 45x5x2 135x5x3
Lying leg curl- 1 leg 45x15x3 1x13 (30s)
Leg extension- 1 leg 30x15x3 1x13 (30s)
Seated calf raise- 30x15x4 (30s)

Week 3 410 1RM for deadlifts. Warmups didn't feel good and then 360 felt really heavy. I played 9 holes right before the gym and shot 41, not bad.

Thu 5/23
Usual rolling and stretches

Bench- spoto 45x5x2 135x5 175x3 regular 205x2 220x1 225x1 PR 230x1 PR spoto 155x10x2 1x9

6 rounds x12 60s rest-
Incline machine press 130x12x5 1x10
Chin-ups 4x12 1x9 1x8

4 rounds x15 30s rest-
Ez skull crushers 65x15x3 1x13
Ez curl +20x15x3 1x13

Db fly- 40sx10x2 1x8 (30s)

4 rounds x15 30s rest-
Tricep pushdown vbar 90x15x4
Db curl 22.5sx15x2 2x12

I decided to be a little conservative and go for 225 instead of 230 after 220 felt tougher than last week. 225 was pretty solid, not much struggle. 230 I misgrooved it, I wanted to get into the descent asap instead of pausing before starting the rep and so I brought it down a bit high on my chest, but I was able to grind it out. Probably have 235 in me, mayyyybe 240 on a great day.

Sat 5/25
Usual rolling and stretches +bike 6:00

Squat- 45x5x2 135x5x2 185x5 225x3x3
Rdl- 115x5 170x10x3
Leg press- 180x5 270x15x3 (60s)
Leg extension- 1 leg 35x15x4 (30s)
Lying leg curl- 1 leg 45x15x2 1x12 1x10 (30s)
Seated calf raise- 1 leg 30x15x4 (30s)

My knee is starting to feel better but it's still not 100%

Sun 5/26
Usual rolling and stretches

Ohp- 45x5x2 95x5 125x2 140x1 150x1 160x1 PR 165xF 95x10x2

6 rounds x12 60s rest-
Incline bb bench 105x12x6
Cable row 130x12x6

4 rounds x15 30s rest-
Ez skull crushers 65x15x4
Ez curl +20x15x3 1x13

Db fly- 40sx10x3 (30s)

4 rounds x15 30s rest-
Tricep pushdown rope 70x15x4
Db curl 22.5sx15x4

Tue 5/28
Usual rolling and stretches +bike 6:00

Deadlift- 135x5x2 225x5x2 275x5x2 315x5x2
Squat- 45x5x2 135x5x2 185x5 225x3 265x2 285x1 225x5x2
Leg press- 180x5 270x15x3 (60s)
Lying leg curl- 1 leg 45x15x3 1x12 (30s)
Leg extension- 1 leg 35x15x4 (30s)
Seated calf raise- 1 leg 30x15x4 (30s)

Deload week for deadlifts. Knee is getting better