- Treadmill: 17:09 / 2 miles
November 29, 2020
November 25, 2020 Upper Body
Felt strong here, got 5 reps on all bench pressing, time to move the weight up. Moved up on seated press too.
- BB Flat: 200*5 220*5 230*5 240*5
- BB Rows: 240*5 250*5 260*5
- 1.5 Pullups: 6, 5, 5
- Seated Press: 125*8, 6
- Close-Grip BP: 190*6, 6
- Dead Bugs: 10, 10
November 24, 2020 Lower Body
Good stuff, core was definitely sore again after this one, braced hard on this. Split squats really don't work for me, I noted that last week, still true this week. Probably bringing snatch-grip RDLs this coming week. Calf raises on flat ground this time...they're alright I guess.
- Squats: 250*5 290*5 305*5 330*5
- Good Mornings: 135*10, 10
- Split Squats: BW*5
- Slooow BB Calf Raises: 135*10
- Snatch-Grip OH Carries: 130*100
November 23, 2020 AM: Incline Walking PM: Treadmill
AM
- IW: 4% / 40 minutes / 2 miles
PM
- Treadmill: 17:09 / 2 miles
November 21, 2020 Full Body
My core is still feeling good. After these harder workouts there's some vague soreness (more than usual) but it gets less and less every time. I didn't have much power on the deadlifts so I stayed away from heavier weights here..
- BB DL: 315*1 365*1 405*1 435*1 455*1
- HPS: 115*3 125*3 130*3, 3
- Split Jerk: 130*5, 5
- BB Incline: 195*5 205*5 215*5
- Front Squats: 225*1 250*1 260*1
- Chinups: 10, 10, 10
November 20, 2020 AM: Incline Walking PM: Treadmill
AM
- Incline Walking: 4% / 20 minutes / 1 mile
PM
- Treadmill: 17:09 / 2 miles
November 18, 2020 Upper Body
Good session, moved back to seated presses here, I like the Z-Presses I'll move them back in after a cycle of seated pressing.
- BB Flat: 200*5 220*5 230*5 240*4
- BB Rows: 240*5 250*5 260*5
- 1.5 Pullups: 6, 5, 5
- Seated Press: 115*10 125*6
- BB Close-Grip Benching: 190*6, 6
- Dead Bugs: 10, 10
November 28, 2020
November 17, 2020 Lower Body
Since I'm switching the order this week that means that this lower body workout comes only 2 days after my previous full body one...still, not bad overall...Trying to find something to fill the volume here until I'm comfortable doing snatch-grip romanian deadlifts again. That heavy hip hinge really irritated that core strain I had. I'll probably just start doing them again in a couple weeks, and hopefully the irritation that flares up after the workouts gets less and less each time. In the meantime I tried split squats here...I've always wanted to do better with them but they always feel awkward to me. I'm not sure if it's a balance issue or what, but they just feel weird. Also tried doing calf raises, with my toes on the edge of a bumper plate...didn't really work because of the curvature of the plate.
- Squats: 245*5 285*5 300*5 325*5
- Good Mornings: 135*10, 10
- Split Squats: 45*4
- Snatch-Grip OH Carries: 130*100
- BB Calf Raises: 45*10 slooow
November 16, 2020 Incline Walking / Treadmill
AM
- Incline Walking: 4% / 30 minute s/ 1.5 miles
PM
- Treadmill: 17:09 / 2 miles
November 19, 2020
November 15, 2020 Full Body
I woke up this morning and my core felt back to normal. I seem to heal in 'chunks' as opposed to gradually; I've noticed this before with strains or just sore joints here and there. After this workout I had some vague soreness, maybe 1/3 of what it had been before, and that was gone by the next day. The workout itself went fine. I'm going to ramp up on deadlifts again, I want to be back at 500 before year's end. Also, I think things have cooled off enough outside that it's time to move sprinting to Sundays / Thursdays. In the summer I put them on Tuesday / Saturday so that they're always following an 'easier' day from a workout perspective. When I bulk up in the winter I prioritize the full body & lower body workouts, so they'll go on Saturday / Tuesdays now.
- Deadlift: 315*1 365*1 405*1 435*1 455*1 465*1
- HPS: 115*3 125*3 130*3, 3
- Split Jerk: 130*5, 5
- BB Incline: 195*5 205*5 215*4
- Front Squats: 225*1 250*1, 1
- Pullups: 10, 10, 10
- Plate Carries: 45*10
- Hanging Knee Raises: 10, 10
November 12, 2020 Lower Body
Yup, sore core here too...Felt it on the deadlifts particularly, I'm going to give it one more week before I go to a doctor. Oddly, the weights I put up on squatting went fine, as did the deadlifting...
- Squats: 240*5 280*5 295*5 320*5
- Snatch-Grip RDL: 285*5 315*5 335*5
- Good Mornings: 135*10, 10
- Snatch-Grip OH Carries: 130*100
- Dead Bugs: 10, 10
November 11, 2020 Upper Body
Irritated I didn't get more on 240...not sure what happened there. As predicted my core is pretty sore today after the jumping yesterday, I assume it will be after tomorrow's lower body workout as well. Rest of this session went fine, although it was briefer, again because my core is incredibly sore.
- BB Flat: 200*5 220*5 230*5 240*3
- BB Rows: 135*5 245*5 255*5
- 1.5 Pullups: 6, 5, 5
- BB Front Raises: 45*10
- Close-Grip Bench: 190*6, 6
November 14, 2020
November 10, 2020 Broad Jumping & Sprints
Okay, so I thought I would never beat that previous broad jump record I had, but I forgot about one thing. When you start bulking there's usually a delay of a few weeks before you start to notice strength gains. It takes time to build new muscle. But when that strength gain kicks in it's usually before you've gained a lot of weight, maybe a couple pounds. Such is the case here...The strength gain has definitely kicked in, and I'm still light enough to launch myself pretty well. I didn't think of that until after this session though, so I was pretty shocked with the numbers I put up here. As I started I realized I could kick my legs forward a bit more on my landings so I tried that as well. I was trying to avoid violent hip-hinging movements this week to let that ab-strain or whatever heal. So I knew I'd pay for this later (I did, super sore next two days after), but the weather was in the high 70s it was sunny and beautiful out. Now, can I go further than this? Probably not. This is coming off the most successful cut of my life, with that early-bulk boost in strength, and I've done a lighter workload the past week.
- Broad Jumps: 10' 1.5", 10' 6", 10' 10" NEW PR!!, 10' 11.5" NEW PR!!, 10' 9.5", 11' 0" NEW PR!!, 10' 6.5"
- 50m: 6
November 9, 2020 Treadmill
As noted, going to avoid doing incline walking this week to let soreness in core abate hopefully a bit more.
- Treadmill: 17:09 / 2 miles
November 8, 2020 Full Body
Trying to do a better job bracing my core on exercises, seems to make things less uncomfortable as my core feels better. I notice it is uncomfortable mainly when sitting or doing a hip-hinge movement (as noted previously). I still want to give it another 2 weeks to see how it feels before going to a doctor. It's not getting worse, and I think it feels better today. Kept the weight lighter on front squats final set since that takes a ton of stabilizing force from my core to stay upright. Also worked hanging knee raises back in here, seemed to go fine.
- BB DL: 315*1 365*1 405*1 435*1 455*1
- HPS: 115*3 125*3 130*3, 3
- Split Jerk: 130*5, 5
- BB Incline: 190*5 200*5 210*5
- Front Squats: 225*1 250*1, 1
- Pullups: 70*3, 2, 2, 2
- Hanging Knee Raises: 10, 10
November 13, 2020
November 6, 2020 AM: Incline Walking PM: Treadmill
I may take this coming week off from incline walking, it's not a huge stressor on my core, but it's for an extended period of time, and it seems more tired after.
AM
- Incline Walking: 4% / 30 minutes / 1.5 miles
PM
- Treadmill: 17:09 / 2 miles
November 5, 2020 Lower Body
Still trying to avoid pissing off my core more than it is...laying off hip thrusts for now. I noticed hip-hingy things seem to irritate it. So hip-thrusts, romanian deadlifts, broad jumps, etc. Hip-thrusts inparticular since they're basically all hip-hinge. Session went fine. Meant to start with 240 on the squats. Only bumping up weight 5 lbs. next time on squats. Core was moderately sore after this.
- Squats: 230*5 275*5 290*5 315*5
- Snatch-Grip RDL: 285*5 315*5
- Good Mornings: 135*10 135*10
- Snatch-Grip OH Carries: 130*100
- Dead Bugs: 10, 10
November 10, 2020
November 4, 2020 AM: Incline Walking PM: Upper Body
Good session, bumped up the 2nd set on benching to 215...I f'd up last week and did 205 on it...I'll be curious to see if my strength increases next week, that'd be about 3 weeks into bulking (I need to post progress pics from the end of the cut soon, I'll get on that).
AM
- Incline Walking: 4% / 30 minutes / 1.5 miles
PM
- BB Flat: 195*5 215*5 225*5 235*4
- BB Rows: 235*5 245*5 255*5
- 1.5 Pullups: 6, 5, 5
- Z-Press: 105*10, 8
- Close-Grip BP: 190*6 190*5
November 3, 2020 Sprinting
I took it easy over the past 4 days; I had meant to take a full week off somewhere in here, but with traveling out of state a few times that caused me to miss workouts for a day or two a few times over the last couple months. So it felt weird that I would take a whole week off. My core feels much better, although still a bit sore on the lower right side. Again, if I took a full week off maybe it'd be better, but it's not limiting me so I feel silly taking whole days off...
- 50*8
October 30, 2020 AM: Incline Walking PM: Treadmill
AM
- IW: 4% / 40 minutes / 2 miles
PM
- Treadmill: 17:09 / 2 miles
November 5, 2020
October 29, 2020 Lower Body
Core is still pretty sore, I'm going to take the weekend off I think; it feels better, just not all the way there, no idea how I pulled it...Actually got folded on the 310 squats, need to avoid blowing a hernia here.
- Squats: 235*5 260*5 285*5 310*4
- Snatch-Grip RDL: 285*5 315*5 335*5
- Good Mornings: 135*10 135*10
- Snatch-Grip OH Carries: 130*100
October 28, 2020 AM: Incline Walking PM: Upper Body
Good session, didn't get 5 on 235 so I'll leave weights alone next week...also meant to do 215 not 205. Going to up the weight on the z-pressing a bit too.
AM
- Incline Walking: 4% / 30 minutes / 1.5 mils
PM
- BB Flat: 195*5 205*5 225*5 235*4
- BB Rows: 230*5 240*5 250*5
- 1.5 Pullups: 6, 5, 5
- Z-Press: 95*10 105*10
- Close-Grip BP: 185*6 195*5
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