Logging my Lifts

Wednesday - 10/28 - 9:30am

Pin Press - chest level - middle finger on rings
135x5
135x5
185x5
225x3
245x1
265x1
285x1
305x1 @ 8.5
275x4
255x4
255x4

Done. Times up
 
Thursday - 10/29 - 9:30am

Pull-Ups - hold at top for 1-3 seconds
BW x5
BW x5
BW x5
BW+10 x5
BW x5

(superset with....)

SOHP - cleaned up
65x6
95x6
115x6
115x6
125x6

Done. Had about 30 minutes to train so decided to do this. Rested a 10 lb plate on my quads with my knees up on the 4th set which wasn't smart and made it difficult to balance. Everything felt easy though. Ideally squat and deadlift tonight.

9:45pm

Was able to get in some sumo deadlifts. Did triples in smaller increments to a top triple to get in more volume. Top set was only 5 lbs below recent single and moved well. I think it's time to ramp up the weight a little Finished with a set of 15 without the weight touching the ground. Basically a sumo RDL.
 
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Friday - 10/30 - 10pm

Comp Bench - 2 second pauses
135x3
135x3
135x3
185x3
225x3
245x3
255x3
265x3
270x3

Spoto Press - comp grip
250x6
250x6

Done. Pretty good workout, but that's all the time I had.
 
Monday - 11/2 - 7:45pm

Comp Bench
135x5
135x3
185x3
225x1
255x1
275x1
285x1
265x4
265x4
265x4
265x4

360x unrack and hold at the top

Pull-ups
BW x12

Done. Body felt like crap today. Sets were all over the place, but at least my top single and last set of 4s felt the best. Heavy hold was about 15 secs. Need to be more consistent with my technique.
 
Tuesday - 11/3 - 9:45pm

Did some squats and multiple sets of 5 with light weight. Discomfort and a little pain in the left adductor area. These seems to be baseline pain when squatting in this range. Less pain when controlling tempo. Will go up in weight every week. Ideally one day tempo squats and the other day controlled tempo hatfield squats. Saying this because there is now a sign at my hospital gym saying we will be able to make an appointment to workout there. Hopefully this will allow me to have more time to actually start squatting and deadlifting consistently again. Then hopefully the base gyms will be open for us again as well. Can't wait.
 
Wednesday - 11/4 - 10pm

Pin Press - chest level - middle finger on rings
135x5
135x5
185x3
225x3
275x1
295x1 @7.5-8
275x4 @8
275x4 @9
255x4
255x4

Cable Tricep Pushdowns
1 set of 20

Done. Almost didn't train. Passed out with the kids, but then woke up tired AF. Kept warming up with just the bar and then decided to just add weight. Good workout overall given the situation and glad I finished up.
 
Looks like a good session, all things considered! Gyms are closing here again, so glad I have my setup at home.
 
Looks like a good session, all things considered! Gyms are closing here again, so glad I have my setup at home.
Thanks, just trying to get in some work! I agree that it's a blessing to have a home gym setup right now. Where I'm at gyms are opening up more so hopefully the gyms I have where I work start to open up for everyone soon.
 
Friday - 11/6 - 9:30pm

1-Board Bench Press - 1 sec pause - comp grip
135x5
135x3
185x3
225x3 (added 1 board)
245x3
255x3
265x3
275x3
285x3
295x3 @ 8.5

Done. Happy with the way these moved tonight, especially since I was in flip flop mode and not really staying as tight as I should or pulling my chest up as I should. My little guy woke up twice crying while doing this so couldn't fit in my medium grip larsen presses. Also bad news about my work gym. They totally moved shit around and basically push all the free weights in the corner and wrapped in plastic wrap. Only cardio machines, a giant crappy cable machine, pullup station and 5-50 dumbbells are available. Also only 7 people max are allowed to be in the gym. At least I could do some cardio, lighter assistance work and even pullups
 
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Monday - 11/9 - 9:30am

Comp Bench
135x5
135x5
185x3
225x3
255x1
275x1
295x1
270x5
255x5
255x5
255x5
255x5

Done. Not the best day, but feeling stronger overall over the past couple of weeks. 295 and 270 moved well. Was toasted by the 3rd back off set. Higher volume week with rep work in the 25-30 rep range. Was not able to train at all this weekend, but fun weekend with the family. I know I should have deadlifted this morning, but bench is just so easy to get through fast. Potential to train 3 times today. Possibly do some pullups and random stuff at work and then deadlift tonight. Knowing my luck none will probably happen, lol.

11/9 - 10:15 pm

Pull-Ups
BW x5
BW x2
BW+10 x5
BW+20 x5
BW+30 x5
BW+30 x5
BW x10

Done. I had enough time to do something fast and easy. Nice to be doing pullups again.
 
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Wednesday - 11/11/20 - 7:45pm

Bench Press - TNG - ring finger on rings
135x5
135x7
185x5
225x3
245x1
265x1
285x1
295x1 @ 8
265x6 @7.5
265x6 @9
245x6
235x12 @ 9

Done. Good benching today.
 
Thursday - 11/12/20 - 9:45pm

Did some conventional deadlift up to a top double. Went up in small increments and did 2 sets of 5 back off sets. Finished off with just a set of heavy rows. Very happy I got something in since I haven't been doing much pulls or squats. A little adductor pain, but not much.
 
Friday - 11/13/20 - 9:30am

2-Board Paused Bench Press - comp grip
135x6
135x5
185x5
225x3
255x3 (added 2-board)
275x3
295x3
315x3

Spoto Press - comp grip
275x5
250x7
250x7
245x7

Done. Meh bench day. Not a fan of doing a movement with less ROM after doing board presses. 315 felt heavier then expected. 275 on spoto was heavy too, but no sets heavier then RPE 9. Overall not bad for the 3rd bench day of the week.
 
Saturday - 11/14/20 - 8pm

Pull-Ups
BWx5
BWx4
BW+20x2
BW+30x2
BW+40x2
BW+50x2
BW+20x5

(alternating sets w/....)

SOHP - powerclean up
65x5
95x5
115x3
135x3
155x3
135x5

Done. Pullups with 50 lbs was pretty heavy. Probably RPE 9 unless I break form. Wanted to do a near ARMAP on pullups and get in some curls, but no time. Slowly building up my pullup strength.
 
Monday - 11/16/20 - 9:30am

Comp Bench
135x5
135x5
185x3
225x3
255x1
275x1
295x1

365x HEAVY HOLD (10 seconds)

275x4 @ 7

225x17 TNG AMRAP (failed 18th rep)

Done. Crap sleep last night and morning workout equals no bueno. Felt like crap warming up. 295 single felt ok. Big win with the 275 back off for 4 as that has been the lightest 275 has ever felt for 4s. 225 was horrible. I thought I got in 19 and missed the 20th, but after reviewing my recording I only got 17, lmao. That matches my previous comeback PR. Still can't believe I was able to double that in reps back in the days. Considering this week being a low stress/deload week instead of Thanksgiving week, but not sure, hence why I decided to do a high rep set to get in some low intensity volume and test to see if I got stronger at it.
 
Tuesday - 11/17/20 - 9:30pm

Alternated sets between random tempo SSB squats and close stance sumo deadlift with controlled eccentrics. Did a bunch of sets of 5, but nothing heavy. Adductor felt annoying, but pain was minimal at that squat load and controlling the tempo slightly helps as well. Glad I got these in tonight because I almost passed out with the kids again. Haven't weighed myself for a few weeks, but if I had to guess I'm about 161-162 lbs.
 
Wednesday - 11/18/20 - 9:30am

Bench Press - 2 sec pause - index on rings
135x8
135x5
185x3
225x1
255x1
275x1
285x1
265x5

Pull-Ups
BWx5
BW+45 x3
BW+45 x3
BW+45 x3
BWx10 (2 sec pause at top)

Done. Decided for sure to make this week a low stress/deload week on bench. Based on how rep work has been feeling I'm definitely feeling stronger. Probably near where I was peaking early on bench back in like February. Pull-Ups felt decent. Next week will be tricky though since I will be gone from Wed-Saturday. Will do bench on Sunday/Tuesday and maybe Saturday night when we get back.
 
Friday - 11/20 - 9:15am

Did Sumo deadlifts up to a heavy single @ 7.5-8 and then 2 back off sets. Finished off with just a quick set of heavy pendlay rows with some body english. Still feeling ultra weak on these, but it's to be expected since I haven't been doing much. Bench tonight should be quick since it will be low volume TNG benching.

7:45pm

Larsen Press - comp grip - 1 sec pauses
135x5
185x5
225x5
245x5
265x5

Got to sneak in a little benching. Decided no single today as I will probably bench on Sunday. Made sure I did full pauses on all reps.
 
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Sunday - 11/23/20 - 10pm

Comp Bench
135x5
135x5
185x3
225x2
245x1
265x1
285x1
295x1 @ 8.5
275x4 @ 8.5
275x4
260x4
260x4
260x4

Cable Tricep Pushdowns
1 set of 20ish

Done. Felt weak today, but got in something. The next 2 days will be tricky to workout, but hopefully I can get in some work. If not then I won't be able to train until Saturday.
 
Tuesday - 11/24/20 - 6:30 am

Comp Bench
135x5
135x3
185x3
225x3
245x3
265x3
275x3
275x3
250x6
250x6

Done. Heavy, but got in the work 2 year old woke up and slowed me down so that's all I could do. That kid owns me. He wouldn't fall asleep last night and before I knew it I was out. No training until likely Saturday. Mini vacation time. Happy turkey day all!
 
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