- Treadmill: 19:23 / 2 miles
April 26, 2020
April 22, 2020 Upper Body
Good session...went to 275 on benching; I can't imagine going higher than that without a spotter back in the gym. Even with the safety bars, if I fail I still would have to wriggle out from under them. On Seated press I think the bench was too upright, I like it back one notch. Also tried some snatch grip overhead pressing (because if I use regular grip the plates would hit the rafters). Other than that nothing of note here.
- BB Flat: 185*3 205*3 225*3 245*3 255*1 275*1, 1
- BB Paused Reps: 225*2, 2
- LM Rows: 135*8, 8
- Pullups: 55*4,3,3,3
- Seated Press: 115*5 125*3
- Snatch-Grip Standing BTN Press: 95*10
- Close-Grip Bench: 95*10 125*10 130*8
- dead Bugs: 10, 10
- Hanging Leg Raises: 10, 10
April 23, 2020
April 21, 2020 Lower Body
Great feeling workout, got a pad for the bar so I can do hip thrusts easier, definitely welcome. Squatting felt great as well. I got a Hypervolt+ recently; thing is money. I still do my stretching at night, but I notice I'm much looser after using it on my IT bands. Plus that twinge I had in my left hamstring the past 18 months vanished after about 45 seconds with the Hypervolt. I was shocked at how well it works. I notice greater mobility here on squatting, and on good mornings as well, particularly in my hips.
- Overhead squats: 45*6, 6
- Squats: 275*3 295*3 315*3 330*3 345*2 365*1 375*1 385*1
- Squat Walkouts: 425* 10 seconds
- Good Mornings: 135*6, 6
- Snatch-Grip RDL: 285*5 315*5 335*5
- Hip-Thrusts: 250*5 275*5 300*5
- Snatch-Grip OH Carries: 95*100, 75
April 19, 2020
April 18, 2020 Full Body
A lot of volume here, tons of sets....really liking this basement set-up, super easy to spend more time down there without having to worry about a drive home or anything. Strength feels 100% back, and then some in all areas, aside from incline benching. I'm not sure why but it just feels more difficult with this set-up; I'll have to see when gyms reopen what's different. Angle of the bench is the same, I'm thinking something about how far I'm moving the bench back? Anyway, strength way up in the bridges as I get back into the swing with those. I also feel way stronger with regards to the hanging power snatches, I need to get more 10s so I can pile on some more weight. As far as the cut goes I'm way leaner than I've ever been at this date, I honestly may be less than 3 lbs. away from being completely where I want to be, and that's before we hit sprinting season. I may have to start eating pizzas this summer to keep the weight on. Oh darn. Last note, tried these landmine anti-rotational things I saw on T-nation....completely smoked by these, had trouble doing even a few. Going to keep working at them.
- Deadlifts: 315*1 365*1 405* 435*1 455*1 475*1
- Speed Deadlifts: 315*1,1,1,1,1
- Hanging Power Snatches: 95*3 120*3 130*3, 3, 3
- Front Squats: 225*1 250*1 275*1
- Front Squat Walkouts: 365*10, 10
- BB Incline: 185*5 205*5 225*2 (hit post) 235*1, 1 225*1
- Glute Bridges: 225*8 315*8 365*8
- Pullups: 55*4, 3, 3, 2
- Snatch Grip OH Carries: 95*100
- Rollouts: 10, 10 (using 25s)
- Hanging Knee Raises: 10, 10
- Landmine Squat anti-rotational things: 45*3, 2
April 16, 2020
April 16, 2020 Sprinting
more 50s....it was fairly bitter out today so I had extra layers on...
- 50*7
April 15, 2020 Upper Body
Another good session, plenty of volume, higher reps on the sets. I'm gradually creeping up on bench pressing because I'm not used to using the safety bars to spot me, at all. Plus I only have one set of 10s, so the next jump from 260 is 275. Which I can probably get, but again...safety bars. Repeated pullups here, still can't believe I didn't lose an ounce of strength on them. Slowly adding weight on close-grip benching as well. Seated Press I think I have the hang of where I need to put the seat and the pins, I should be able to add weight there now.
- BB Flat: 185*3 225*3 235*3 245*3 255*1 260*1 225*3
- BB Rows: 225*8, 8, 8, 8
- Seated Press: 95*8 115*8 125*8
- Pullups: 45*4, 3, 3
- Close-grip Bench: 115*12 125*10
- BB Reverse Curls: 45*10, 10
- Dead Bugs: 10, 10
- Hanging Leg Raises: 10
April 14, 2020
April 14, 2020 Lower Body
Decent session...I think I may skip the incline walking earlier in the day...it's not like I was completely drained, but I don't know if I had the real pop I was looking for on squats. The session itself went fine, I'm getting into the groove now of these basement workouts. My only peeve is that the 5 lbs. plats I got resemble the 10 lbs. plates from my gym, at least in size. Keeps messing me up. The 380 squat today was with a 10 on one side and a 5 on the other.
I treat the overhead squats as a type of warmup / mobility drill. The hip-thrusts are coming along well too.
I treat the overhead squats as a type of warmup / mobility drill. The hip-thrusts are coming along well too.
- Overhead Squats: 45*5 45*5
- Squats: 275*3 295*3 315*3 325*3 335*1 345*1 365*1 380*1
- Good Mornings: 135*5, 5
- Snatch-Grip RDL: 285*5 315*5 335*5
- Hip THrusts: 250*5 275*5 300*5
- Snatch-Grip OH Carries: 95*100, 75
April 11, 2020
April 11, 2020 Full Body
Really good session; went a bit lighter on my breakfast-shake, maybe I had less food in my stomach the 90 minutes later that this started. All the way through felt intense, just ripped through stuff, very little rest between sets, main rest was between exercises. Lots of volume too; 39 sets if you count each rep in a cluster as its own with the unracking / reracking. I've lost 0 strength from my weighted pullups, despite not doing them in over a month (my dip belt just got here). I actually added an extra set at the end since I felt good enough, I could've done extra reps that first set. If I had known how much energy I'd have through the ending set I would've. Upping that weight next time. Also did close grip benching; I really enjoyed that, flaring elbows out to 45 degrees, 3 fingers on the smooth part of the bar. Finished with some hanging knee raises that obliterated my abs. GREAT session overall. Added in glute bridges too, really happy with how that went, focused on clamping down my core on them.
- BB DL: 315*1 365*1 405*1 435*1 455*1 475*1
- Speed-Deadlifts (cluster): 315*1, 1, 1, 1, 1 (cluster of 5)
- HPS: 95*3 115*3 125*3 130*3
- Front Squats: 225*1 250*1 275*1
- BB Incline: 185*5 205*5 225*1,1,1,1,1 (cluster of 5)
- Glute Bridges: 225*5 315*8,8
- Pullups 45*4, 3, 3, 3
- Snatch-Grip Overhead Carries: 95*72
- Close-Grip Bench: 95*10 115*12
- Rollouts: 10, 10
- Hanging knee-raises: 10, 10
April 10, 2020
April 10, 2020 Incline Walking
No work to worry about later so I did more incline walking here. Treadmill later today.
- Incline Walking: 4% / 60 minutes / 3 miles
April 9, 2020 Sprinting
I love doing these 50s, my starts are noticeably improving, I'm excited to see if that transfers over to 100 times this summer. I'm happy with this cut so far, I'm making my absolute best effort to get into the best shape of my life, I want to see how far I can push myself. This quarantine has actually helped with it to be honest, gives me more time for incline walking in the morning; the thing is I'll still do that after I start going back into work. I feel different somehow the past few weeks, not just from being home. I feel more driven in all areas of my life; not that I felt rudderless before, but it kicked up a notch recently.
- 50*6
April 8, 2020 Upper Body
Good session, focusing on explosion off my chest with the cluster set on benching. Everything else went well too. Learning JM presses, not sure I'll keep them in, but wanted to try. May do close-grip instead. I dunno. Also on carries I realized I can walk backwards while doing them; since my cellar is smaller than the warehouse gym I usually workout in. So isntead of doing awkward turns I just walk backwards to the start point then forward again. This Saturday for full-body I'm going to deadlift; for some reason I split out deadlifts onto their own day, but as I've noted before the DL really hits your entire posterior chain. I had always intended to split out benching & squat days, no clue what I didn't do that here. So deadlifting & incline benching paired on Saturday, squats tuesday, benching Wednesday.
- BB FLat: 225*3 240*3 250*1,1,1,1,1,1,1,1,1,1 (cluster of 10)
- BB Rows: 225*5, 5 250*5 275*5
- Seated Press: 95*10, 10
- JM Presses: 95*8 65*10
- BB Curls: 65*10
- Snatch-Grip OH Carries: 95*50, 50
- Dead Bugs: 10, 10
April 7, 2020 Lower Body
Good session here, 475 on deadlifts, which is about as high as I usually go unless I'm shooting for 500 on a given day. I do want to be a bit more explosive with them though, I feel like I'm pulling slow & grinding instead of exploding off the floor, so I'll work on that. Still tinkering with the lineup here; did some hip thrusts & good mornings. Probably one or the other is a better choice, but with more volume.
- BB DL: 315*1 365*1 405*1 435*1 455*1 475*1
- Front Squats: 225*1 250*1 275*1
- Good Mornings: 135*5 185*5
- HPS: 95*3 115*3 125*3 130*3
- Hip Thrusts: 225*5 250*5 275*5
April 8, 2020
April 4, 2020 Full Body
Squats are back up near where I want them, incline benching coming along...I found out I can even do pullups, I just line it up so my head goes between the ceiling rafters in the basement. Did glute-bridges here, may move those to the lower body day.
- OH Squats: 95*5, 5, 5
- Squats: 315*1 335*1 350*1 365*1 380*1
- Snatch-Grip RDL: 285*5 365*5 335*5
- BB Incline: 185*3 205*3 225*2,2,2 235*1,1
- Sternum Pullups: 8, 6, 6
- Glute-Bridges: 225*6 - experimenting
- BB Rollouts: 10
April 2, 2020 Sprinting
Working on starts again, I really like this....in the summer when I have 3 sprint days I may do the third day as these, with the other 2 as 100-based. The impact seems to be lower, same with the fatigue, but I feel much more power because I know I can dump all my energy into those 50 or 60 meters.
- 50*6
April 1, 2020 Upper Body
Good session here too, was cautious with flat benching, but I think my strength is intact. I'm so excited to have this equipment in my basement, I know I said that before but it just makes things so much easier. No waiting for equipment to free up, I can buy specific items I want, customize things...I'm really happy. I also found that if I snatch grip a barbell I can walk around with it in an overhead carry variation. Not gonna lie, it is taxing, really glad I discovered that.
- BB Flat: 185*10 205*6 225*5 235*3 245*2 250*1 255*1 260*1 225*3
- BB Rows: 225*5, 5 250*5, 5 275*5
- Seated BTN Press: 95*10 115*9 125*3
- BB Reverse Curls: 95*3
- Snatch-Grip OH Carries: 95*30, 45
- BB Rollouts: 5 pain in right abs.
March 31, 2020 Lower Body
Good session, first time deadlifting in like 3 weeks with full weight on account of the plates just getting here. Still pulled 465, and that was being cautious. Also, moved front squats here since they pair better; that way I'm hitting my quads twice per week (full body session has regular squats). Plus it moves some volume to this day. Added in hip-thrusts I think I prefer glute bridges but I'll give this a couple weeks.
- Deadlift: 315*1 365*1 405*1 425*1 440*1 455*1 465*1 405*1
- Front Squats: 225*2, 1 250*1, 1
- HPS: 95*3 115*3 125*3 130*3
- Hip-Thrusts: 135*5 185*5 225*5 250*8
- Dead Bugs: 10, 10
March 28, 2020 Full Body
Rack is built, weights are in...first session here in my basement! Super pumped for this. Going to make it SO much easier after we all return to work as well. Much more convenient. I'll still go to the gym, but this lets me split out my routine again. I'll still do a full-body day, but then I'll also have a dedicated upper-body day and a dedicated lower body day as well. Rack is solid, my strength isn't too bad, it'll probably take a couple weeks to build back up I'd imagine. I don't have all the equipment I'll need, but for now I can dol all the major stuff which is a relief. Plus this stuff should all last me a lifetime so it's a one-time cost.
- Squats: 315*1 335*1 350*1 365*1 375*1
- Front Squats: 225*1 250*1 260*1 275*1
- Snatch-Grip RDL: 285*5 315*5 345*5
- BB Flat: 225*3 240*2 250*1, 1, 1, 1
- BB Rows: 225*5 250*5 275*5
- BB Rollouts: 10
- BB Curls: 95*6
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