- Treadmill: 25:43 / 3 miles
January 31, 2021
January 20, 2021 Upper Body
Decent session...frustrated I didn't get the fifth rep on 245.. Everything else went well...really enjoying guillotine pressing.
- BB Flat: 205*5 225*5 235*5 245*4
- Guillotine Press: 155*10, 10
- Head-Supported Rows: 145*5 155*5 165*5
- Chinups: 10, 10
- Close-Grip BP: 190*6, 6
- Band Laterals: 10, 10
- Dead Bugs: 10, 10
January 19, 2021 Lower Body
Good stuff....upped lunge weight...squatting went fine....
- Squats: 280*5 310*5 330*5 350*4
- Split Squats: 135*5
- Lunges: 135*5
- Split Jerk: 130*5, 5
- Snatch-Grip RDL: 285*5 315*5 335*5
- Snatch-Grip OH Carries: 130*140
January 16, 2021 Full Body
Was feeling a bit flat here, did some wide-grip deadlifting, the movement always feels more natural to me, even if I can't lift as heavy.
- Wide-Grip DL: 315*1 365*1 405*1 435*1
- HPS: 115*3 130*3, 3
- BB Incline: 205*5 210*5 215*5 225*4
- Front Squats: 225*1 250*1
- Pullups: 45*5, 3, 3
- Suitcase Carries: 45*10
- Hanging Knee Raises: 10
January 13, 2021 Upper Body
I think I was gripping too close on benching; moved my pinky out to the first band in the knurling (my bar has two), and that seemed to fix things somewhat...we'll see.
- BB Flat: 205*5 225*5 235*5 245*4
- Guillotine Press: 155*10, 10
- Head Supported Rows: 145*5 155*5 165*5
- Chinups: 10, 10
- Close-Grip Bench Press: 190*6, 5
- Band Laterals: 10, 10
- Dead Bugs: 10, 10
January 12, 2021 Lower Body
There we go, time to move the weight up. I felt like my power levels went up a bit here...I kicked calories up last week, maybe it's taking effect now.
- Squats: 275*5 305*5 325*5 345*5
- Split Squats: 135*5
- Lunges: 115*5
- Split Jerk: 115*5, 5
- Snatch-Grip RDL: 285*5 315*5 335*5
- Snatch-Grip Overhead Carries: 130*140
January 15, 2021
January 11, 2021 AM: Incline Walking PM: Treadmill
I noticed that the incline walking seems to irritate my core, I felt that back in October as well...odd, not sure why...It was irritated the rest of the day here, and slightly the day after as well.
AM
- Incline Walking: 4% / 20 minutes / 1 miles
PM
- Treadmill: 25:43 / 3 miles
January 9, 2021 Full Body
Used a wider grip here on deadlifting, not quite snatch-grip. I've always liked this grip more, but I can't use as much weight wight it obviously. The motion and form just feel more natural and smooth like this. Rest of the session went fine, the 220 for 5 on incline benching I had to fight all the way up, was a real struggle. Also tried doing some timed pullups, 10 seconds up and 10 seconds down at the end here, just to switch things up.
- BB DL (Wide Grip): 315*1 365*1 405*1 435*1
- HPS: 115*3 130*3, 3, 3
- BB Incline: 200*5 205*5 210*5 220*5
- Front Squats: 225*1 250*1
- Slooow Pullups: 20 seconds, 20 seconds, 20 seconds
January 14, 2021
January 6, 2021 Upper Body
Still irritated by benching progress here...not sure why I'm stagnating on it, everything else feels like it's going up...Otherwise, regular session, upped guillotine press weight.
- BB Flat: 205*5 225*5 235*5 245*3
- Guillotine Press: 155*10 10
- Head-Supported Rows: 145*5 155*5 165*5
- Chinups: 10, 10
- Close-Grip BP: 190*6, 6
- Band Laterals: 10, 10
- Dead Bugs: 10, 10
- Hanging Leg Raises: 10
January 5, 2021 Lower Body
I feel like I'm finally gaining momentum here on this bulk, it was stagnating for a while there, especially after that week off. Going to up the weight on lunges next week..
- Squats: 260*5 300*5 315*5 340*5
- Split Squats: 135*5
- Lunges: 95*5
- Split Jerk: 130*5, 5
- Snatch-Grip RDL: 285*5 315*5 335*5
- Snatch Grip OH Carries: 130*135
January 2, 2021 Full Body
Good times, nothing particularly unusual here....I did a triple at 405 on deadlifts, no reason in particular. The whole session took something like 47 minutes, which is pretty quick for one of these.
- BB DL: 315*1 365*1 405*3 435*1 455*1
- HPS: 115*3 130*3, 3
- BB Incline: 200*5 205*5 210*5 220*4 185*6
- Front Squats: 225*1 250*1
- Pullups: 45*5, 4, 4
- Plate Carries: 45*10
- Dead Bugs: 10, 10
January 1, 2021 Treadmill
Much better, didn't feel like my lungs were going to explode here...maybe I just ate too soon before the prior time...I'm upping the miles here as well, going to start doing 3, since I'm only doing this twice per week.
- Treadmill: 2.5 miles / 21:26
December 31, 2020 Sprinting
What a year it's been. When the pandemic hit I ordered a rack, a bar, and some weight plates, since I figured gyms may be closed for a couple months...a couple months. That sounds crazy in retrospect. I got what I think was the last rack that Titan sold before selling out, and to this day I think they've been out. Rogue has been out of plates as well. If I had waited a couple days it would've been too late; what would I have done then? I had always planned to build something in my cellar someday, but I was worried I wouldn't be able to do a lot of the overhead stuff. It turns out my cellar ceiling is just high enough; I use 25s instead of 45s on things like snatches. Once I started working out at home I just couldn't imagine going back to using a gym several times per week. No wait times, no other people to interrupt or distract. Most of all, no commute time. That, coupled with working from home really launched me to new heights fitness-wise this year. Whenever we do go back to the office I assume it'll be a couple days in, a few days work from home, in perpetuity. That genie is out of the bottle. So the in-office days I'll probably still use a gym during lunch. But the bulk of my workouts will still be from home. Plus with starting a family it makes things much easier from a child care perspective, not having to leave.
Track work went well, I was on top of my 100m record, and blew away my old broad jump record a couple dozen times. I still think I can get faster from a standing start, but may buy some blocks as well. It's tough because when I go really hard at the track in spring, summer, and early autumn that adds two more intense lower body days to pair with squatting and deadlifting.
Overall I am really happy with how this year turned out from a fitness perspective. 2021 should be interesting, sometime in late March I believe, I will be at the 12 month mark for home workouts. This is also the year I turn 40 in September. That's going to be...interesting.....
- 50*6
January 5, 2021
December 30, 2020 Upper Body
Went ok....I'm irritated that my bench is stalling here, it shouldn't be, everything else moved up as I bulked up, but the bench pressing really just stalled. I will note that my core was shot here, from the knee raises yesterday, going to move them to the end of this workout, along with dead bugs or rollouts or something from here forward. I also added in guillotine pressing here, see if I can't spark some pec gains in the next 5 or 6 weeks while I finish up this bulking cycle. Rows went well, time to up the weight there...
- BB Flat: 205*5 225*5 235*5 245*3
- Guillotine Press: 135*10, 10
- Head-Supported Rows: 140*5 150*5 160*5
- 1.5 Pullups: 6, 4, 4
- Close-Grip Bench Press: 190*6, 6
- Band Laterals: 10, 10
December 29, 2020 Lower Body
Good session here, lots of energy; added rep back on 340 for squats. Doing split squats and lunges, a set of each since my legs are pretty fried after those squats. Core felt fine doing 3 sets of the snatch-grip RDLs...
- Squats: 260*5 300*5 315*5 340*4
- Split Squats: 135*5
- Lunges: 95*6
- Split Jerk: 130*5, 5
- Snatch-Grip RDL: 285*5 315*5 335*5
- Snatch-Grip OH Carries: 130*135
- Hanging Knee Raises: 10, 10
December 28, 2020 Treadmill
Oh my goodness was this a struggle. I don't know if I had eaten too close beforehand, or if missing Friday's session for some reason just killed my cardio capacity. By the 5 minute mark I felt like I was going to die. I had initially planned for 3 miles, but by about 1.5 in I was worried my heart was going to seize up. Called it at 2 miles then lay on my floor for a while after. Blah.
- Treadmill: 17:09 / 2 miles
December 26, 2020 Full Body
Good session here, back to 475 on deadlifts. Will probably ease back next Sunday, then maybe do 495 week after. Who knows. Added in extra set on barbell incline benching, want to add a bit more volume for my chest.
- BB DL: 315*1 365*1 405*1 435*1 455*1 475*1
- HPS: 115*3 130*3, 3, 3
- BB Incline: 200*5 205*5 210*5 220*3
- Front Squats: 225*1 250*1 275*1
- Pullups: 45*5, 4, 4
- Plate Carries: 45*10
- Dead Bugs: 10, 10
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