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

Back to full-body 3x a week, and will throw in some cardio or accessory fluff in between if I feel like it

Squat
warm-ups +
sets x reps x lbs/kg

4x8x215/98

Bench
4x8x165/75

Deadlift
1x6x375/170

4 week plan:
squat mon/wed/fri
3x8 3x6 4x4

alternate bench and OHP, add dumbbell work and dips/pushups
deadlift: 1x6 and 2x4 alternate, add 10 lbs/week
rows, lunges and more accessories
 
Last edited:
Power clean
135x3
5x3x145/65

OHP
95x6
4x6x115/52

squat
135
155
185
205
230/103 x6
decided to stop squats, as I had crazy DOMS in my left glute, and didn't wanna tear anything. I'll try reducing monday and wednesday squats to 3x8/3x6 from 4x8/4x6 plan to fit in more accessories and recover better

Rows
135x5
155x3
4x6x175/79

dips
2x10

Lunges
42.5# DBs
 
Had only about 50 minutes to do my workout, including warm-ups, etc
sets x reps x lbs/kg
squat
4x4x245/110

bench
4x5x175/79 paused

deadlift
2x4x395/180

also did some singles of bench at my brother's place, 175,185,195 lbs paused
 
OHP
4x8x110/50

squat
3x8x225/102

hanging leg raises
3x12

GHR
3x10

row
4x8x165/75

db bench
4x10x55 lbs
 
OHP
4x8x110/50

squat
3x8x225/102

hanging leg raises
3x15

Row
3x8x170/77

DB bench
3x8x60lbs
 
Including yesterday's deadlifts
deadlift
135
225
275
315 felt heavy, wasn't sure maxing would be possible
365
405
455 pretty hard
385x6


DB OHP

up to 60 lbs

chinups
10

Lunges
45 lbs DBs

Hanging leg raises
3x12

GHR
3x10

leg curl
95x2x10

DB bench
up to 75 lbsx3
DB row
75x10
curls
30x3x10
 
Saturday:
Squat
4x4x255/115

OHP
4x4x125/57

CG bench
135x3x10

Hanging leg raises
20

Sunday
48 minute LDS jog
 
Squat
4x7x235/107

Bench
4x7x175/79 failed last rep

Deadlift
2x4x405/184

some leg raises
some chinups

All of the sets were RPE 9 or 10 intensity, very draining so I didn't do much accessories today
 
OHP
sets x reps x lbs / kg
45x10
95x5
105x3
115x1
1x4x125 missed 5th rep on first set due to quad cramp
3x5x125/57

Squat
135
185
205
225
275x1 felt heavy
4x5x250/113

superset of 3
db bench close grip
45x8
55x8
4x8x60/27

Pendlay row
135x8
155x3
4x5x185/85

hanging leg raises
4x10
 
I injured my rotator cuff/supraspinatus/neck again, basically meant no big compound moves for me. No bench, no squat, no OHP, row, deadlift. I tried benching an empty bar and it was a struggle controllng it with my left side. Went to clinic, they basically told me to walk it off, pain meds, etc. Been doing bawldibuilding stuff last week or so , plus cardio. About 175 lbs right now @ 5'8" barefoot measured at clinic, and around 23% bodyfat measurement done with lame electronic device. Gotta get that down a bit I guess in the next couple of weeks.
 
Some of the bodybuilding stuff I did this week (including today)
-leg presses, making big gains on those (jumped 50 lbs from earlier this week+more reps) 10-15 reps 3-5 sets
-preacher curls (these are tough for me)
-hammer curls up to 3x10 35lbs DB today
-tricep pushdowns (kinda need to back down on these, as it affects my scapula)
-back extensions 45 degree
-GHR machine
-hamstring curls
-calf raise machine (still sore from earlier this week)
-walking lunges, 55lbs DB across the gym several sets
-hanging leg raises, decline situps
-sat on a bike 50-60 minutes @ 130-155 bpm
 
facepulls with a band
jump rope about 20 minutes with rounds and breaks
45 min cardio bike@ 135 bpm
 
Bench
135x1
135x3
135x3
135x3
135x5
First time repping 135 in a month, left shoulder still shaky even at lockout holding

Squat
205x8
205x8
205x10
Surprisingly easy despite being detrained

Row
185x6
185x6
185x6

some hanging leg raises
 
deadlift
245x5
275x5
315x10
Not particularly hard, but my cardio sucks and I have to be gentle with my back issues

bench
115x5
125x5
145x5

Gonna run 5/3/1 for a cycle to get back into lifting. I've been injured/lazy last couple of weeks, with quadratus lamborum and nagging scapula issues. Looks like some stability is returning to my shoulder, as I had trouble even holding locked out 135 lbs bench a month ago
 
OHP
75x5
95x3
105x7

squat
115x5
175x3
195x3
215x10

curls
3x10x75

hanging leg raises
15

Pullups
3x10

ab wheel
3x10

pushups
3x15
 
10 minutes kickboxing the bag + 1 hour lsd jog, mostly on soft surface in the park
 
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