The Martial Way - The Path Forward

[thugpoet]

3/24/22

Bench press 531 amrap 190 x 7 ( pr)
Bp fsl amrap 150 x 14 ( pr)
Shurgs 4 x 10 at 225
Military press 70 5x10
Seated row 165 5 x 5
Biceps curl 35 5 x 10

Notes back started to feel the shrugs so I didn't do the last set. Otherwise pretty good day.

 

[thugpoet]

3/28/2022

Basketball

Notes

Back is in shambles going to chiropractor tomorrow

 

[Fahcough]

From lifting or ball?

 

[thugpoet]

From lifting or ball?

From life.

Threw my back out at 16, I go through bouts of back pain regularly. However this is the longest in a long time I've had this discomfort.

 

[thugpoet]

4.4.2022

This cycles training maxes
Ohp 140
Bench 210
Leg press 460
Deadlift 290

Ohp 531 amrap 120 x 7
Ohp fsl 90 x 12
Dumbbell bench 45s 5 x 10
T bar row 70 5 x 10
Dumbbell Lateral raises 15s 5 x 10

Notes

Back is still a little sketchy but upper body stuff doesn't scare it too badly. First time doing t bar rows as well. Alot easier on the erectors compared to pendlay rows.

 

[thugpoet]

4.3.2022

Took some time off from weight lifting. A week to be exact. I keep up with my cardio doing about 17 total miles for the week not including basketball on sunday. Back started to get tight toward the end so I sat out the last game. Still waiting on my appointment to get an x-ray and cat scan. l will be lowering my overall volume by switching to a 3 day a week program And rotating leg press and deadlifts for my lower body stuff.

 

[thugpoet]

4.7.2022

Leg press amrap 390 x 10
Leg press ssl amrap 340 x 20
Romanian dead lifts 135 @ 5 x 5

Notes all machines where taken which is a bother something better than nothing

 

[thugpoet]

4.8.2022

Bp 531 amrap @175 x 7
Bp fsl amrap 135 @ 15

Superset
Dumbbell seated press 35 5 x 10
Pull up 5 x 5

Superset
Curls 5 x 10 20 lbs
Press down 110 5 x 10

Notes:

N/a

 

[thugpoet]

4.11.22

ohp 531 amrap 7 @ 125
Ohp fsl amrap 14 @ 100

T bar row 5 x 10 @70

Dumbbell press 5 x 10 @ 45
Tricep press down 5 x 10 @ 110
Shrugs 5 x 10 @ 230

Notes: felt a bit sluggish but o well.

 

[thugpoet]

4.12 22

10 miles on the stationary bike

30 stretching routine.

 

[thugpoet]

4.13.2022

Leg press 531 415 amrap 10 reps
Lp fsl 320 amrap 20 reps
Box squats 3 x 185 for 5 reps
Rdls 5 x 5 @ 135
Box jumps 5 x 5 at 30 inches

Notes

doc says it's muscular so pt is on the table. Also played some light two on two basketball with some clients.

 

[thugpoet]

4.15.2022

Bench press 531 amrap 185 x 6
Bp fsl amrap 145 x 14

Superset
Seated shoulder press 5 x 10 @ 35
Pull ups 4 x 5 1 x amrap x 14

Superset
Curls 5 x 10 @ 20
A lateral shoulder raises 5 x 10 @ 15

Rehab
Back extensions 2 x 50

Notes:

Missed my cycle ride yesterday doing some family stuff. Will probably do about 10 miles today give or take.

 

[thugpoet]

4 18.2022

Military press 531 amrap 5 @ 135
Mp fsl amrap 10 x 105

Superset 1
T bar row 5 x 10 @ 70
Dumbbell bench press 5 x 10 @ 45s

Superset 2
Shrugs 5 x 10 @ 225
Press downs 5 x 10 @ 110

Rehab
Back extensions 2 x 50

Notes:

Next week I begin my cut. Not sure how far i will drop but am planning on driving to about 175-185. Nothing to harsh. Back feels good. Still looking for a pt to help strengthen my back and knees.

 

[thugpoet]

4.22.2022

Leg press 531 @ 435 x 10 amrap
Squat 3 x 3 @ 185

Bench press 531 @ 195 x 5 amrap
Bench press fsl 155 x 5 amrap

Notes : not my best workout kinda did a bastardized version of both Wednesday and today. My work schedule was all over the place so this week.

This week marks the end of my cycle. I'm not to sure how i feel about my progress this time around. Bodyweight is the same and the numbers don't reflect a huge increase in strength.

Will be doing 351 plus jokers and 5x5 of fsl if my schedule continues to look like this 2 full body workouts may be in the cards.

 

[thugpoet]

4.25.2022

Overhead press 531 130 amrap 6
Overhead press joker sets 140 145 150 155 ( pr )

Giant set
Fsl bench press 5x5 @ 155
Shurgs 5 x 10 245
Press downs rep goal 50 reps hit 35 @ 120

T bar row rep goal 50 reps hit 65 @ 80

Prehab
Back extensions 2 x 50

Notes

Feels good to do hit a pr. Sub max work is for the base but nothing beats moving a weight that you previously couldn't . 155 went up easy i see 160 in my near future.

 

[Fahcough]

Progress. It's like being a Pro with the word gress.

 

[thugpoet]

4.27.22

Sumo deadlift 531 260 x 3
Sumo deadlift joker's 315, 330, 340 350 360 ( current pr)

Giant set
Leg press fsl 5x5 @ 330
Pull down 2 x 5 165
Chin up 3 x 5
Back extensions 2 x 50

Notes: haven't deadlifted this heavy in a long time. Keeping the volume low to avoid any back set backs. Haven't seen 400 on a deadlift in maybe 5-8 years. I want it.

 

[thugpoet]

4.29.2022

Bench 531 @ amrap 190 x 6
Bench joker's 205, 215, 220, 225, 230 , 235 ( pr)

Superset
Overhead press fsl 5x5 @ 100
Cable seated rows rep goal 50 total 37 @ 150

Superset
Curls rep goal 50 total 36 @ 20
Lateral raises rep goal 50 total 48 @ 15

Rehab back extensions 2 x 50

Notes:

Haven't benched that much in 10 years or more. Feels good to not be a walking injury (knocking as hard as i can on wood).

 

[thugpoet]

5/2/2022

Super set
Overhead press 531 @ amrap x 125 x 7
Cable rows rep goal 50 actual reps 38

Notes: didn't have alot in time in the gym work reasons will get the rest of the work done tomorrow.

 

[thugpoet]

5.3.2022

Fsl 5x5 bench press @ 140

Press downs rep goal 50 actual 52

Shoulder shrugs 5x10 @ 245

Back extensions 2 x 50