Disregard DOMS, acquire Gains (*and/or injuries)

DB OHP
50x5
Incline DB press
55x8
45x10

DB rows
65x10
75x10
75x10

Bench
135x5
155x3
185x3
185x2
175x5
155x10
135x12

BB row
135x5
155x5
185x5
185x5
185x5

Bike
55min @140 bpm
 
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Deadlift (no chalk or belt)
265x1
355x1
425x1 10 sec hold on top
355x6

Calf raises machine
3x12x210

Lunges
30lbs db across gym a few times

Chinups
10
10
9
10
tricep
pushdowns
70x4x15

facepulls
70x3x20

leg curl machine
165x12
185x12

Elliptical
20min@150 bpm
 
Monday: didn't have much time for sqwats, so i decided to do upper/lower split
OHP
95x5
105x5
115x5
120x5

Dips
several sets x pathetic. Wow I could barely do 2 dips after OHP, worked up to 6 or so

Db rows
75x10
75x10

Chins
10
10
10
10
12

Bike 50 min @ 145 bpm

Today:
Db single arm ohp
45x5
50x5
55x5

DB row
45x10
50x10
55x10
65x10
75x10
75x10
75x12

Db bench
65x10
65x10
65x10

Sqwat
135x5
155x5
185x5
205x5
225x5
225x5
225x5
225x5

Deadlift
405x1 hex plates suck. No chalk/belt/warmup Just jumped in randomly after about a minute rest of swquats. Had to do it in hard mode, grinder
Hanging leg raises
12
12
12
10
12

Ab wood chop/judo throw
10 per side
Decline ab bench
10
Bicep machine
3x10
Calf raise
220x3x10
 
db curls
30x12
30x12
30x10

Back extensions
bwx10
10lb dbs held out in front
5x10
back was pumped

facepull
60x5x20
decline ab bench
bwx20

elliptical
43 min@140 bpm
 
neutral grip pullups
bwx10
+45 lbs x 5 reps
45x5
45x5
45x5
45x5

Standing one arm DB OHP
45x10
50x5
55x5
60x3
55x2
45x10

Some forearm wrist roller x several sets
box jumps
5x5 or so
swinging some weighed bat (I don't even know what to call it) around with judo footwork
later
Bench
135x5
155x5
180x5
175x5
175x5
175x4
175x4
 
Not surprisingly, my back was super sore all weekend. I tried doing light snatches and power cleans, but my left lumbar started cramping pretty bad; so I just did upper body today.
Saturday: 55 minute LSD run, mostly on soft uneven surface (park grass)
Sunday: some benching, did heavy holds and finished with 185x5 touch and go
Today:
empty bar power snatches
95lbs snatch x several sets
95 hang PC x10

OHP
95x5
105x5
115x5
125x5
115x5
105x5

Pullups
5x10 various grips
Dips-much easier this time
25 total
Hanging legraises
3x12
 
quick workout in the basement
pendlay row
135x5
135x5
135x5
135x5
155x5
185x5
185x4
185x4

Spoto bench, legs up
135x5
155x5
165x5

curls
30x3x10

ab wheel
5x10
 
Decided to pull a heavy deadlift single cause our gym will be closing for the holidays. My back was recovered from last week, but the weights still felt heavy and slow; probably due to sleeping less than 2 hours. Tried using the gym belt, but wasn't really helping. My backdown set matched all time 5rm PR.
Deadlift
155x3
155x3
155x3
265x2
355x1
425x1 probably too big of a jump. also i saw a weird twist in the video; not sure if because of previous lumbar imbalance/injury or rotator cuff acting up
385x5 beltless



Went on to fluff work after

Calf raise machine
230lbsx4x12

Chin ups from hang to collar bone
15

Leg press dead stop from below parallel
295x5
355x5
400x1 the whole stack, bro

External rotations cable machine
15lbs x 20
20lbs x12
20 x 12
20 x 12
20 x 12

towel flex hang
~45 seconds. This was tough, arms shaking and couldn't close my hands for couple of minutes after. My previous best was 30 seconds


tricep pushdown
80x12
80x12
80x12
90x12

hanging leg raises
15
15
decline sit up
25

Threw in some bench at home
175x5x5
 
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Bench
135x3
155x2
175x1
180x5
180x5
180x5
180x4 paused

Paused Squats
135x5
155x5
175x5
175x5
175x5

Pendlay row
155x5x5

Power shrug/snatch grip high pull from hang thing
155x5
155x5
155x5
 
Chinups (good form)
5x10

OHP
95x3
115x5 paused
115x5
115x5
115x5
115x10 touch and go amrap

Hang snatch high pull
155x5x5

Paused squat
185x5
185x5
185x5

Snatch grip DL
245x1 (hard to hold DOH)
265x5 straps
285x6 straps

Hanging leg raises
5x10
 
Bench (paused)
135x2
155x2
180x5
180x4
180x5

Power clean
155x5x3

pendlay row
175x5
175x5
175x5

Paused squat
135x5
155x5
195x5
195x5
195x5

RDL
175x3x10

Hanging leg raises
3x10
Ab wheel
2x10
 
I guess I'm living up to the log title, pulled a muscle in my neck/trap and took 1.5 weeks off (plus I was traveling for holidays anyway)
Paused Squat
135x5
155x5
185x5
185x5
185x5

Paused OHP
95x5
115x5x5

Paused DL
225x3
275x5
275x6
Wow, these are interesting, definitely feeling my abs and glutes working overtime
 
Paused squat
135x5
155x5
175x1
195x5
195x5
195x5

Bench
135
155
175
185x3 paused
185x5 tng
185x1 close grip spoto feet up
185x1 same
175x3 close grip
135x11 close grip

Hang snatch high pulls
155x5
155x7
155x7-8

Power clean
155x3

Pendlay row
155x5
195x5
195x5

chinups
~16 last rep chin not quite over the bar

RDL
195x10
 
Bench
135x1
155x1
175x1
195x1
205x3 matched pr

Row
155x3
175x3
195x3
215x3 PR I guess

Some chinups
Hang snatch pull
155x3
175x3
175x3

Paused DL
275x5
295x5
Signed up for DL competition on 28th, hopefully my numbers improve by then
 
p. squat
135x5
155x5
185x1
205x5
205x5
205x5

OHP
95x5
115x1
120x5
120x5
120x5

Deadlift
225x5
295x2
365x2
365x2
365x2
365x2
365x2
365x2

GPP/cardio earlier:
shoveling snow for 40 minutes

Didn't feel like doing much accesory work today
 
DL
135 bunch
225 a few
295x2
365x6x6
Super sore left lumbar, surprised I completed the workout

Also did some weighed neutral grip pullups at my brother's house
bw+50 lbs x 7
bw+ 80 lbs x 1
bw +90 lbs x 1 probably not all the way up, but it's kinda hard to lock out on heavy neutrals (it was also wide grip)
 
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Yep, I did tweak something in my left hip (probably SI joint), perhaps brought on by snow shoveling and uneven plate spacing. Hopefully it heals up before next DL workout.
Did some bench goofing around
225x0
265x0 hold
135x16 close grip feet up
185x2 close grip feet up
135x8-10 close grip spoto

Pullups pronated grip
14
 
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