Labors of a Dilapidated Fool

3/12/23

SOHP

80lbs x 5
90 x 5
105 x 10

Joker

110 x 5

Lat pull down

90lbs 3x10

Short on time today, but I got something in. I'm skipping the deload cycle and upping weight for another cycle. I feel good, gonna do this 3 week session, then deload
 
3/28/23

Had some things to do and back burnered lifting, but I'm back at it

Zercher squat

145lbs x 5
170 x 5
190 x 8

Bent over row

105lbs x 5
120 x 5
135 x 10

Latcpull downs

90lbs 3x10

Db seated ohp

35lbs 3x10
 
03/1/23

Just did an hour and a half open mat

SOHP

85lbs x 3
95 x 3
110 x 7

Joker

115 x 3

Zercher squat

160lbs x 3
185 x 3
200 x 7

Lat pulldowns

90lbs 3x10

Db seated ohp

35lbs 3x10
 
4/9/23

SOHP

90lbs x 5
105 x 3
115 x 6

Joker

120 x 3

Zercher squat

170lbs x 5
190 x 3
215 x 8

Lat pull down

90lbs 3x10

Seated db press

35lbs 3x10
 
4/16/23

Bent over row

120lbs x 5
135 x 3
155 x 7

Rack pull

245lbs x 5
275 x 3
305 x 8

Joker

315 x 3

Lat pull down

90lbs 3 x 10

Seated db ohp

35lbs 3 x10

Db Floor press

35lbs 3 x10
 
4/30/23


Took some time off and went surfing but I'm back

Short time today but it's a lift

SOHP

80lbs x 5
95 x 5
110 x 7

Lat pull

90lbs 3x10
 
5/2/23

Zercher squat

160lbs x 5
180 x 5
210 x 8

Bent over row

105lbs x 5
120 x 5
135 x 9

Bulgarian split squat

20lbs db each hand 3x10

Db standing row

35lbs 3x10
 
5/3/23

Able to squeeze this in before open mat

Rack pull

225lbs x 5
255 x 5
290 x 10

Joker

300 x 5
 
5/6/23

Just did 1.5 hour open mat. I'm pretty tired and a bit banged up, but I'm getting this in

SOHP

90lbs x 3
100 x 3
115 x 5

95 3x5

Zercher squat

180lbs x 3
195 x 3
220 x 5

I feel like I'm getting too ove my toes on the last set, my knee feels wonky a bit

Gonna maybe back off the weight increases forca while and tighten my form

Lat pull downs

100 lbs 3x10

Glad I lifted. I'm tired af, but my body feels better than when I finished open mat
 
5/7/23

Rack pull

240lbs x 3
275 x 3
310 x 10

Joker

320 x 3

Bent over row

115lbs x3
130 x 3
145 x 6

Db Floor press

35lbs 3x10

Seated db ohp

35 lbs 3x10

Curls, Triceps extensions, flies
 
5/17/23

SOHP

95lbs x5
110 x 3
120 x 4

Fsl

95 3x5

Bent over row

120lbs x 5
135 x 3
155 x 5

Seated db ohp

35lbs 3x10

Lat pull down

95lbs 3x10

Curls, extensions and flies
 
5/18/23

Rack pull

255lbs x 5
295 x 3
325 x 8

Joker

365 x 1
375 x 1

I calculated my cycle here off a 380 1 rep max. 375 was good, even after the amrap, so it nice to have proof of concept
 
5/24/23

Gonna cut out Zerchers, leave sohp and row weight the same, and up Rack pulls this cycle

SOHP

80lbs x 5
95 x 5
110 x 9

Fsl

80lbs 3x5

Row

105lbs x 5
120 x 5
135 x 10

Seated db ohp

35lbs 3x10

Lat pull downs

100lbs 3x10

Db Floor press

35lbs 3x10
 
Last edited:
5/25/23

Rack pull

230lbs x 5
265 x 5
300 x 10

Joker

315 x 5


Goblet squat

35lbs 3x10

Bulgarian split squat

35lbs db 3x10
 
Last edited:
6/1/23

Fucked my shoulder up some over the weekend so I took a break for a week, but I feel good so I'm back at it

SOHP

90lbs x 3
100 x 3
115 x 7

Bent over row

115lbs x 3
130 x 3
145 x 8

Cut it short, my shoulder is good but not great, so I'm taking it easy
 
6/4/23

Rack pull

245lbs x 3
280 x 3
315 x 10

Joker

325 x 5


Lat pull downs

100lbs 3 x10
 
6/11/23

SOHP

95lbs x5
110 x 3
120 x 6

Fsl

95 5x5

Bent over row

120lbs x 5
135 x 3
155 x 6

Seated ohp db press

35lbs 3 x 10

Lat pull

100lbs 3 x 10
 
6/13/23

Rack pull

265lbs x 5
300 x 3
335 x 10

Goblet squats

35lbs 3x10

Curls extensions flies


My knee felt funny yesterday at bjj, so I'm going easy on squat stuff. Feel good now, got a good workout, no need to push it
 
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