deload bench

bench

wide grip 275x10

medium grip 275x10

pull ups

2x10

looking forward to heavy training this weekend

deload

deload

shrugs

135x15

225x15

315x15

405x10

495x10

585x one, just wanted to feel heavy weight again since i havent picked up anything in over a month

green band pull throughs

3x20

short band grip work

2x10, looped 2 reds and 2 blacks around a weight post and put one on each finger and closed my hands

standing abs with green band and wide stance

10, 15 ,15

pull ups

2x10

cardio sort of

walked to the gym

v bar extra workout: 90 lbs

tri extensions x 50

face pulls x 25

vpohl x 25

standing abs with lat pull down machine, handle

abs x 15

obliques x 10 each

back raises

20 x bw

walked a third of the way home and got a ride from levenhagen

deload bench

db floor press

2x15x75

1x15x100

laying on the bench band tri extensions

2 monster minis x 10

1 mm x 10

1 mm x 15

band pull aparts with monster

1x30

i guess that was it

squats

bloated from thanksgiving, felt strong today

high bar squats with narrow stance, belt and red knee wraps

2x6x415, second set was more of a grinder but my hip felt significantly better, i think taking it easy on the extra workouts helped. less is more i guess

anderson squats with about 8-10" from lockout, no belt

315x8, smoked the low back and hips, i will be doing more of these as the lockout is the worst part

dimel deads against orange band and monster mini draped

2x15x135

no bands, sumo

135x15

standing band abs (both orange bands and the monster mini)

2x15 3 ways

leg press

4 plates per side, 30 reps

time to study for finals and deload until the meat heads get to town

RE bench

decided to do reps today instead of DE work just to mix it up

bench

315x12, no sleeves, not sure if that ties a PR or is just short

4 board, medium grip

415x5

435x3-> bar slowed down so carlin grabbed it on the third, could have finished it

inverted rows

BWx10

2x8x25

standing medium grip military barbell

2x8x135

paused clapper pushups

2x12

cardio

walk to gym, did ~2500 meters on the row machine (~10 minutes)

ate subway

walked home

GMs

GMs with front squat harness off low pins

3x8x185-> huge improvement since i started with these, hip felt great

free squats with orange band around knees

3x10

lat pull downs with narrow grip

3x10x270

hip thrusters

135x10

225x10

315x10

seated close grip rows

3x8 heavy (stack)

green band hamstring curls

2x30

hanging leg raises

2x12

cardio

cardio at the parking garage

walked to garage, up and down it (~1 mile)

up the stairs 3x (1 stair at a time, 2 stairs, 3 stairs)

walked home

purple band around back

50 reps of "bench"

ME bench

another less than stellar training session, time for a deload i guess

was supposed to do shirt work, but bennett got drunk last night and slept in so i trained solo

raw bench full range

315x3

365x1

add sleeves

405x1

455 miss, not strong today, no excuses

415x1+1 with help, see above

tried JMs but it hurt the shoulder

db bench, slight incline

100x15

100x10 with a pause

db rollers with sleeves

65x10

75x10

done

squats

so i think the extra hip work might have been too much, today didnt go as well as i had hoped

squat, narrower stance, high bar

warmed up to 315x3

add belt

405x6-> grind, hip didnt want to cooperate after all

add knee wraps

385x8-> better but not great

remove belt, add mini around knees, low box

225x8-> smoked the hips

dimel deads against looped orange band

2x15x135

remove band, sumo

135x15

standing cable abs

3x15

leg press

1x20x 4 plates per side

done, i feel wrecked

extra workout

walked to the gym (~3/4-1 mile)

treadmill: 4 mph at 2 incline

half mile

rope cables: 90 lbs

tri extensions: 50 reps

face pulls: 25

v-pohl rows: 25

shrugs

135x15

225x15

315x15

curls -> body building friend from michigan was in there

1x10 each arm with 55 lbs

back raises on 45 degree

2x25

free squats/hips

2x15 with short monster mini and short mini

walk home

now lets hope this doesnt interfere with squats

DE bench

DE bench, straight weight

8x3x265 4 different grips (one set wide, 3 regular, 3 medium, 1 narrow)

4 board, grip an inch in from rings

2x5x405

db shoulders 3 ways

2x20x20 each way

light stack, lat pull down bar tri extensions

15x stack + 25

2x15x stack +45

doesnt look like much but i am spent

extra workout

so for a while now ive been doing extra workouts 1-3 times a week. once i started doing cardio in july for my attempt at a diet i kept up to some degree. ive been doing 30-45 minutes of walking on the treadmill around 4 mph, sometimes with an incline sometimes not. i even tried running some. but as far as extra workouts go, i will typically do upper body extra work on thursdays and sundays consisting of

rope tri extensions/face pulls/ v-pohl rows/ abs

50,25,25,25

or some variation on that but mostly hitting those muscles for light weight to get blood moving

also ill do 3 directions of db shoulder work for sets of 15-20 to keep that in check

lately ive been doing extra hamstring and hip work because these areas are lacking

so tuesdays i will do 3x15 pull throughs and 3x15 free squats with monster minis/minis around my legs. ive been doing these in general a lot more to get my hip to fire correctly.

other hamstring/low back work i do consists of 45 degree back raise for 50 reps, really focusing on firing the hips and hamstrings

i think its been helping so i will continue to do this to keep my progress coming and keep healthy

oh and i did some traps today

135x15

225x15

315x15 all super easy but good strict form with a slight bend forward/arched back to target better

GMs

front squat harness GMs to low pin

135x8

3x10x135-> felt much better

weighted pull ups

5x5x45

free squats for hips

3x10x orange band

seated band hamstring curls

2x25x green

seated wide grip rows

3x10 with ascending weight

hanging leg raise

3x10

ME bench

ME reverse band bench (2 light bands each side-> ~135-140 off at the chest)

raw to 365x1

add bands

405x3

455x3

505x1 (PR)

add sleeves

545x 1 with a touch of help, would have matched my old 2 board reverse band PR

add 2 board

565x1 (PR)

close grip, no boards

405x10

band pull aparts, purple band

3x10

band tri extensions, 3 light bands

2x10

inverted rows

BWx10

add 25 plate

2x8

high bar squats

isreatel has me doing high bar squats for the month with some volume. shit sucks

raw high bar

warm up beltless to 405x1

add loose belt

385x8

tighten belt

385x8-> hip started to go around rep 6

add knee wraps (reds)

385x4-> lame, hip felt like absolute garbage so i decided not to grind it out

box step ups, 45 degree back raise

2x20 each leg

2x20x BW

orange band free squats (hips)

1x15

standing abs with orange bands

3x15

DE bench

tried out getting back to DE work today, might keep it, might not we'll see how the shoulder feels tomorrow

DE bench with straight weight

8x3x255 with 4 different grips

DB rollers

3x10x60

inverted BW rows

3-4x10

incline db

3x10x100

clapper push ups

2x10

plate lateral raises

2x10x25

ME GMs

today was humbling, GMs suck for me

GMs with squat harness to low pins

3x8xbar

2x8x95

3x8x115-> feel wrecked, my hip doesnt like these so im upping the volume on banded hip work

in between sets

3x10 BW squats with monster minis

seated wide grip rows

5x5

45 degree back raises

2x10xBW

neutral grip pull ups, 3 different widths

30 reps total

standing rope abs

2x10 with wide stance and heavy stack

ME bench

good to be back, took a bit to get warmed up, but the shoulder cooperated for the most part. feel beat to shit already though

raw warm up

315x2

365x1

add half foam roller

385x3

add sleeves

405x1-3 (probably 1 but i honestly cant remember)

435x1

455x1-> moved faster than the 435, decided to shut it down to be safe

db incline

2x12x100

superset face pulls and tri extensions with rope

2x15x stack each exercise

deload

end of the deload, felt totally off today as soon as i stepped in the gym. not sure whats going on, might be the naprosyn

zerchers to low box with monster mini around knees

2x10x135

bw lunges

many, didnt count

thats it

deload

still trying to keep the shoulder happy

bench

bar x many

db rollers

2x30x30

1x30x35

3 way db shoulder

15lbs x 20 each way

bw tri extensions

1x25

little bit of traction. shoulder still is not much better but i was able to get under the squat bar with less discomfort so long as i kept my hands wide. hopefully ill be able to squat next cycle