6/20/19

Deadlifts:
305x4 @ 6
280x4x5

High bar squats:
215x6x3

OHP:
95x6, lsRPE @ 6

First time conventional DLing in four months. Top set RPE is more representative of my grip than the weight being heavy.

6/21/19

Comp bench press:
162.5x6 @ 6.5
150x6x4

5-0-0 tempo squat:
175x6x2, lsRPE @ 6

SSB good mornings, skullcrushers, band pullaparts

6/24/19

High bar squats:
225x8 @ 7.5
205x8x3
205x5

OHP:
90x8x2, lsRPE @ 6.5

RDL:
205x8x3, lsRPE @ 8

BB curls

Top sets of squats felt great, though it took a ton out of me. By the fourth backoff set, I could my lower back move when going into and out of the hole. I could not stay tight because I was so exhausted. I didn’t want to risk messing up my SI joint, so I called it after five reps.

6/25/19

Spoto press:
155x8x4, lsRPE @ 8

Snatch grip deadlifts, barbell rows, and banded triceps pushdowns

First three sets of spoto press were at or less than RPE 7. I don’t know what I was thinking when I wrote a couple of weeks ago I wanted to do more hypertrophy work. My work capacity tends to go way down after three sets.

6/27/19

Conventional DL:
305x6 @ 7.5
280x6x5

High bar squats:
215x8x3

OHP:
90x8x3

Top deadlift set RPE reflects grip more than strength. The next couple of weeks will be sets of eight. I think I will use straps for it.

6/28/19

Comp bench press:
157.5x8 @ 8.5
140x8x4

5:0:0 tempo squat:
165x8x2

SSB good mornings, skullcrushers, ab rollouts, band facepulls

EMOM x 10 minutes: 9 KBS @ 24 kg

I brought my grip in for bench. I had my pinky just inside the rings. Since this is a hypertrophy block, I figured I should increase the ROM for max gainzzz. I overshot the top set, which was supposed to be at an RPE 7.5.

I set up an appointment with one of the doctors at Barbell Medicine next Thursday morning. I’m hoping to get to the bottom of my right biceps/triceps issue.

7/1/19

High bar squats:
215x10 @ 8
190x10x3
190x8

OHP:
80x10x2

RDL:
195x10x3

BB curls

My old manliness is catching up to me. I’m going to try a small snack before my workout in hopes of giving me enough energy to finish a squat session as prescribed.

7/2/19

Spoto press:
145x10 @ 8.5
130x10x3, lsRPE @ 7.5

Snatch grip deadlifts:
185x13x3

Rows:
115x13x3

Band triceps pushdowns and ab rollouts

Was going to do KBS for cardio, but my form sucks too bad. I squat the weight more than I should.

7/4/19

Conventional deadlifts:
290x8 @ 7.5
265x8x5

High bar squats:
195x10x3

OHP:
80x10x3

3:0:3 tempo concentration curls, myoreps of side lying external rotations

Happy America Day H&F!

I decided to not use straps for my top DL set. For some reason, I can’t get as tight with straps. It doesn’t help that setting up takes a lot longer with straps.

I had a consultation with Derek Miles of Barbell Medicine this morning about my right biceps/triceps problem I have had since December. He said it is rotator cuff/biceps tendinopathy. He recommended replacing bench with pin bench and added the tempo concentration curls and side lying rotations I did today. He said I should start feeling better soon. Dr. Miles seemed very knowledgeable and I would highly recommend him.

7/5/19

Pin bench press:
155x10 @ 9.5
135x10x4

5:0:0 tempo squats:
155x10x2

SSB good mornings, skullcrushers, band pullaparts, ab rollouts

10 min x EMOM: 8 KBS @ 24 kg

Top bench set was supposed to be RPE 8. I was supposed to set the pins 4” above my chest. I thought I did, but realized it was more like 2”. I upped the pins for the backoff sets. My rotator cuff felt much better after that.

7/8/19

High bar squats:
200x10x5

OHP:
85x10x2

RDL:
195x10x4

3:0:3 concentration curls, side lying external rotations for myoreps

I’m back to squatting with thumbs around. I finally figured out how to do it without thumb pain. I drank Gatorade instead of water during the workout. That seemed to help with the squat volume. The weight doesn’t feel heavy, but I am gassed going into the last couple of reps.

7/9/19

Pin bench press:
140x10x4

Snatch grip deadlifts:
195x12x3

Bent over rows, band triceps pushdowns, ab rollouts

EMOM x 10 minutes: 8 KBS @ 24 kg

First two pin press sets were about 4” off the chest, the last two were 3”. These have been helpful in cueing me to keep my shoulders back when pressing the weight up. I think about pushing the bar away from me off the pins.

7/11/19

Conventional DL:
315x8 @ 10 (rep PR for conventional)
275x8x5

High bar squats:
190x10x2

OHP:
85x10x2

3:0:3 concentration curls, myoreps for side lying external rotations

Deadlift form felt on point for the top set, though my grip was slipping the last rep. It probably would have received red lights for not locking out at the top. Back off sets with straps were tough. I can’t seem to pull the slack out of the bar with straps.

That's a lot of deadlift reps at heavy weights! Out of curiousity, what did thep program call for?

Arjun, the program called for a top set of eight at RPE 10. The backdown sets are based on the top set weight, perceived RPE, and how fatigued you feel.

7/12/19

Pin press:
140x10x5

5:0:0 tempo squats:
160x10x2

SSB good mornings, skullcrushers, band pullaparts

EMOM x 10 min.: 9 KBS @ 24 kg

The last couple of reps of the tempo squats are brutal. My quads burn on the way down, plus I barely have enough oxygen for the way up. I think I’m going to switch them out for SSB squats.

I feel like with straps I have to be more patient off the floor in order to have a good rep. With mixed I can just get my breath and rip in a fast cadence and I'm a bit stronger with mixed as a result.

Sounds about right, Renton

7/15/19

High bar squats:
225x8 @ 10
185x10x3

OHP:
80x10
85x10

RDL:
185x10x4

Concentration curls, side lying external rotations

I am in Sacramento this week for work. I had to get to the gym after getting off the plane. My squats suffered horribly for that. I was hoping for 235 or 240 for ten reps in the top set of squats. Although the weight was meh, I did well to grind the last four reps.

7/16/19

Spoto press:
145x10x4, lsRPE @ 9

Snatch grip deadlifts:
195x12x3

Bent over rows, barbell overhead extensions

EMOM x 10 min: 9 KBS @ 24 kg

Now I remember why I dislike benching at gyms. I slid all over the place.

The clear high point of the workout was when I was deadlifting, there was older guy next to me with big headphones. He was super setting dumbbell work, one inch ROM landline rows, and trap bar deadlifts. When he would go from exercise to exercise, he would shake his head while saying “Uptown Funk, Uptown Funk.”

7/18/19

Conventional deadlifts:
285x8x7

High bar squats:
190x10x2

OHP:
80x10x4

3:0:3 tempo concentration curls, myoreps for side lying external rotations

Last workout in Sacramento. First warm up set to the last working deadlift set took a little over an hour. It was brutal.

I don’t know why, but OHP is noticeably easier when doing it in front of an hour. I couldn’t do 80x10x3 without the last set turning into a ****show. Today, lsRPE was an 8.

In front of an hour?

Hour = mirror. Not sure how I messed that up so bad that autocorrect thought I meant hour.

7/19/19

Pin press:
160x9 @ 10
140x10x4

5:0:0 tempo squats:
160x10x3

SSB good mornings, skullcrushers, band pullaparts

EMOM x 10 min: 10 KBS @ 24 kg

Back home for today’s workout. Next week I will be just outside of DC for work. I need to find out if there is a gym nearby or if I will slum it at the hotel gym.

8/5/19

Low bar squats:
235x6 @ 7.5
215x6x2
205x6x2

OHP:
95x6x2

RDL:
195x8x3

3-0-3 tempo concentration curls

At the end of the deload week two weeks ago, I got sick. I then had to hop on a six hour flight back home, which was miserable. I went to the doctor and found out I had the flu, a sinus infection, an ear infection, and pinkeye. My wife quarantined me in our bedroom until this morning. I still have a cough and my ear equilibrium is off.

All that said, I’m pretty happy with the top set of squats, considering I haven’t squat low bar in about two months. My quads and inner thighs were sore by the end of the first backoff set. As a result of that, and having no work capacity, I had to break up a couple of the backoff sets to get all the reps.

Spoto press:
160x6 @ 8
152.5x6x3, lsRPE @ 7.5

Snatch grip deadlifts:
205x10x3

Bent over rows, barbell overhead extensions, deadbugs

EMOM x 10 min.: 8 KBS @ 24 kg

Super sore today in my legs and mid back. Probably didn’t help my bench press today.