12/18/2019

• Bench press: 45x10, 95x10, 135x10, 185x10, 205x10, 225x5, 235x2
• Close grip bench press: 135x10, 185x10, 205x5
• Pendlay row: 135x5, 225x5, 255x10 (reps PR), 275x6, 295x3, 305x1, 185x5

Rep PR shortly after minor medical procedure - nice!

Thanks Cha. Slowly but surely.

12/20/2019

• DL: 135x5, 225x5, 315x3, 365x3, 385x3, 405x3, 425x2, 445xf
• Hack squat; 90x10, 180x8, 270x5
• Stair master: 0:10:00 (128 kcal)
• Ab wheel: BWx10x2

The 425x2 went up well, but the 445 attempt stalled out. All the DL work sets tied PRs, but I was disappointed by the miss.

12/28/2019

• Incline DB press: 20x10, 40x10, 50x10, 50x15, 50x20
• Lying DB triceps extensions: 20x10, 30x10
• Incline flyes: 10x10, 20x10x2
• DB Pendlay row: 50x10, 50x15x2
• Stationary bike: 1:00:02 (519 kcal)
• Stairway run: 6 flights

12/29/2019

• DB Romanian deadlifts: 20x5, 50x15x2
• DB walking lunges: 40x20x2
• DB squat: 50x10x2
• Side bends: 30x10x2
• Stationary bike: 1:00:02 (428 kcal)
• Stairway run: 6 flights

Hotel fitness center, but trying to make it work.

12/30/2019

• Seated DB shoulder press: 10x10, 50x15x3
• DB laterals: 30x10x2
• DB shoulder shrugs: 50x30
• Hammer curls: 20x10, 30x10, 50x8, 50x10
• Stationary bike: 1:00:02 (492 kcal)
• Stairway run: 6 flights

1/2/2020

• DB Romanian deadlifts: 20x10, 50x15x2
• DB swing through: 20x10, 35x10, 50x10
• DB squat: 50x10x2
• Side bends: 30x10x2
• Stationary bike: 1:00:09 (507 kcal)
• Stairway run: 6 flights

1/3/2020

• Machine bench press: 3 sets
• Flyes: 15x10
• DB bench: 30x10, 50x20x2
• Lying DB triceps extensions: 30x10
• Pull-ups: BWx15, BWx12
• CG Pull-ups: BWx15
• Stairway run: 19 flights

1/7/2020

• DL: 135x5, 225x5, 315x3, 385x3, 405x3, 425x3 [PR triple (for conventional)], 445xf
• Zercher squat: 135x5, 185x5, 225x3
• Stair master: 0:12:00 (143 kcal)
• Ab wheel: BWx10x2

Nice to be back home. Despite not getting the 445 single, I felt solid on deadlifts overall.

1/8/2020

• Bench press: 45x10, 95x10, 135x10, 185x10, 205x10, 225x5, 235x2
• Close grip bench press: 135x10, 185x10, 205x5
• Pendlay row: 135x5, 225x5, 255x8, 275x3
• Stair master: 0:10:05 (114 kcal)

1/13/2020

• DL: 135x5, 225x5, 315x3, 385x3, 425x1, 445x1 (PR, conventional)
• Jefferson lift: 135x4x2
• Zercher squat: 135x5, 185x5, 225x3, 255x3, 275x1
• Hanging leg raise: BWx12x2
• Stair master: 0:10:00 (120 kcal)

Solid PR!

Vids??

Thanks!

I haven't wanted to get distracted to the point of missing a lift by making a video, but I think I'll record one at some point soon.

1/14/2020

• Bench press: 45x10, 95x10, 135x10, 185x10, 205x10, 225x3
• Close grip bench press: 135x10, 185x10, 205x4
• Pendlay row: 135x5, 225x5, 255x10, 275x6, 295x3, 305x1
• Jefferson lift: 135x4x2, 185x4, 225x4, 275x1, 315x1, 365x1 (PR)

I tried a Jefferson lift for the first time in my life yesterday and it seemed interesting. I read about it and watched some videos before and after trying it. So, I figured I'd give it a shot with some weight today after the Pendlay rows (as there was a loaded bar sitting right there in front of me).

It looks awkward, as if it would twist one's back and force knee to cave inward (especially the back one). But, it's surprisingly stable. Unlike a standard deadlift, the weight is centered and not in front of the legs (kind of like a trap bar DL). It's probably not for newbies, but an experienced lifter should be okay keeping his or her knees out and should also have enough core strength to as least get started on it. I don't know if it's worth adding to my regular lifts, but it was worth giving it a try.

I marked the final one as a PR, but obviously they're all PRs as it's my first time doing them. I decided to mark it because 365 seemed reasonable enough. The 365 went up easily and I could have tried for more, but going for four plates on an unfamiliar exercise probably wouldn't be very prudent.

1/18/2020

• Jefferson lift: 135x5, 225x5, 275x3, 315x1, 365x1, 385x1, 405x1 (PR), 225x5
• Zercher squat: 140x5, 190x5, 230x3, 280x2, 300x1

1/20/2020

• Bench press: 45x10, 95x10, 135x10, 185x10, 225x4, 185x10x2
• Close grip bench press: 135x10, 185x10, 205x5, 155x20x2
• Pendlay row: 135x5, 225x5, 255x10, 275x6, 295x3, 305x1
• Rack pin row: 45x5, 135x8, 185x5, 225x5
• Stair master: 0:30:00 (372 kcal)

For Pendlay rows, I'm stronger off the floor than at the top, so I tried to work the top part only in the rack with the pins at about the halfway point of the lift.

1/21/2020

• DL: 135x5, 225x5, 315x3, 385x3, 425x1
• Romanian DL: 135x8, 185x8, 225x5
• Hanging leg raise: BWx12x2

I was still sore from the 1/18 workout, so I reduced the intensity a bit.

ever thought about pulling against bands or chains?

Thanks. After finishing my regular set, when thinking about what to do to focus more on the top of the lift, the first thing I thought was that I wish my gym had chains. We have some bands, but not two of them of the right tension. Starting the lift with the elbows already bent isn't really optimal (otherwise it would have just been a Yates row), but it was okay.

Chains are hard to transport, but bands are light and compact. So, I'll probably pick some up.

1/25/2020

• Seated DB shoulder press: 10x10, 50x15x2
• DB laterals: 30x10x2
• Pull-ups: BWx13
• Stationary bike: 0:20:04 (139 kcal)
• Stairway run: 19 flights

1/28/2020

• DL: 135x5, 225x5, 315x3, 385x3, 425x4 (reps PR), 450x1 (conventional PR)
• Jefferson lift: 225x5, 315x1, 365x1, 405x1, 425x1 (PR)
• Hanging leg raise: BWx12x2

When I got the 445 lb DL a couple of weeks ago, I reduced the prior set to a single (425x1) specifically for that single attempt (I was annoyed at not having gotten it prior and wanted it over with). This time, I went not just for a triple, but for a reps PR I the same situation. That was a mid-set decision, as I felt strong and I wouldn't really be able to go for a higher triple (435x3 maybe?). I didn't really expect the PR single, but it went up pretty good.

As for the Jefferson lift, it's interesting lifting out of the sagittal plane, and I am finding value in trying it. I like it myself, but I don't know that I'd recommend it, mainly for safety reasons. If anyone here wants to try it, start light and remember to keep your knees out.

more PRs - congrats!!

If you can do 450 after doing 425x4, you definitely have more in you if you dont wear yourself out before going for a big single.

Thanks! I'd love to at least get a fourth plate on the bar this year (by summer would be better). Hopefully things will progress well.

1/29/2020

• Incline press: 45x10, 95x10, 135x10, 165x7, 185x4
• Incline close grip: 95x10, 135x10, 165x4, 185x2
• Pendlay row: 135x5, 225x5
• Pendlay row w/ green band: 275x5x5
• Pendlay row: 225x5

I got to the gym pretty late and found both bands (I didn't realize there were two of them...apparently the entirety of bands we have), so I set them up above the bar for some Pendlay rows. I think it was helpful, as I really felt I was pulling the bar into my abs at the top of the lift, and with the loading I wanted. I did a 225 set without bands after and it felt more explosive off the bottom.