Log

Sept 8, 2019

Squat
145x5
180x5
220x5
255x5
290x5

Z Press
65x5
80x5
95x5
110x5
120x5
125x5

BOR
95x5
120x5
145x5
165x5
190x5

SLDL
290x12x2
 
Sept 11, 2019

Front Squat
145x5
180x5
220x5
220x5

Deadlift
265x5
320x5
370x5
425x5

Standing Landmine Press
75x12x2

High Pulls
135x12x2
 
Sept 14, 2019

Squat
145x5
180x5
220x5
255x5
295x3
255x8

Z Press
65x5
80x5
95x5
110x5
130x3
110x8

BOR
95x5
120x5
145x5
165x5
190x3
165x8

Curls (In the squat rack)
75x12x2

Skull Crushers
75x12
 
Sept 15, 2019

Bonus Gym Time

Bench
45x10
115x10
135x10
155x5
185x1
205x1
135x10x3

Incline DB Press
35x10
45x10
55x8
65x6
35x15

Bench Flys
20x10x3 (slow and low)

Tricep Brodowns
Whatever my wife had on x24x2
 
Sept 17, 2019

Squat
150x5
185x5
220x5
260x5
295x6 PR! I had to do at least one more in order to feel like I worked today!

Z Press
65x5
80x5
100x5
115x5
130x5 PR! I haven't really tracked this but I don't think I've ever Z Pressed more than 125 for 5 before.
 
I'll likely finish the rest of the work tonight. It was my wife's birthday yesterday and so I had a few things to get done after work, so I had to cut this session short.
 
Sept 20, 2019

Front Squat
150x5
190x5
225x5
225x5

DB Press
45x10
55x8
65x6
75x3
35x12

Bench Flys SS c High Pulls
20x10x3
 
I'm going to reset starting this week. I have been able to stave off injury by not chasing numbers and just slowly increasing the weight. I'm making a slight change to the assistance work though. I'm going to focus on growing the wheelz a little more. So day one I will keep the SLDL but add Landmine squats and day three will have split squats.
 
Sept 24, 2019

Squat
145x5
180x5
215x5
250x5
285x5

CGBP
80x5
95x5
115x5
135x5
155x5
135x8

BOR
95x5
115x5
140x5
160x5
185x5

All I had time for tonight. Will do assistance tomorrow.
 
Sept 28, 2019

Front Squat
145x5
180x5
215x5
215x8

Deadlift
255x5
305x5
355x5
405x6

Landmine Squat
50x15
75x12
100x12
125x12
 
Sept 29, 2019

Bench (pink on rings)
45x10
115x8
135x5
160x5
185x2
205x1
155x8
135x12

Incline DB Press
45x10
55x8
65x6
75x3
40x12

Bench Flys SS with High Pulls
20x10x3
 
Oct 1, 2019

Squat
145x5
180x5
215x5
250x5
290x4
250x8

Split Squat
115x12x2

Bench
80x5
95x5
115x5
135x5
160x8
135x12
 
Oct 4, 2019

Z Press
75x5
90x5
105x5
120x8
105x12

BOR
95x5
115x5
140x5
160x5
190x4
160x10

Landmine Press (Standing)
75x12x2

CG Upright Rows
65x12x2
 
It took a bunch of separate workouts, but I got the work in this week.
 
Oct 4, 2019

Squat
145x5
180x5
220x5
255x5
290x6

SLDL
290x12x2

Landmine Squat
100x20x2
 
Oct 6, 2019

Front Squat
145x5
180x5
220x5
220x9

BP
45x10
95x10
135x10
160x5
185x2
205x1
225x1
160x10
135x20

Incline DB Bench
50x10
60x8
70x6
80x1 PR!
40x12
 
Oct 10, 2019

Squat
145x5
180x5
220x5
255x5
295x5
255x8

Split Squat
120x12x2

Bench
80x5
100x5
120x5
140x5
165x8
140x12
 
Oct 12, 2019

Deadlift
260x5
310x5
365x5
415x6

BOR
95x5
120x5
145x5
165x5
195x5
165x10

CG Upright Row
70x12x2

Curls
70x12x2
 
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