Switching to the spring/summer/autumn schedule of Tuesday & Saturday sprinting, Wednesday upper body, Thursday lower body, Sunday full-body workout split.
- 110*5
April 27, 2022
April 20, 2022 Lower Body
Lower back felt better here, squatting fine.
- Front Squats: 185*2 235*2 260*1 285*1
- Squats: 315*1 340*1 365*1
- Wide-Grip RDL: 285*5 315*5 335*5
- Lunges: 65*10
- DB Suitcase Plate Carries: 45*10
April 19, 2022 AM: Incline Walking PM: Upper Body
Nailed 280 on flat benching, feels good to get back to that. I'll probably stay there next week. Shoulder is 100%, elbow is 100%, everything feels good.
AM
- Incline Walk: 4% / 30 minutes / 1.5 miles
PM
- BB Flat: 210*3 230*3 245*3 265*1 280*1 YUP
- Guillotine Press: 165*10, 10
- Snatch-Grip Pullups: 10, 10, 10
- BB Rows: 225*5 250*5 275*5
- DB Unilateral Hammer-Grip Front Raises: 25*10, 10
April 25, 2022
April 16, 2022 AM: Birdwatching PM: Full Body
Lower back is still feeling tight, taking it easy on the deadlifts. Likely on account of this I crushed 255 on incline benching.
AM
- Birdwatching: 80 minutes
PM
- Deadlift: 335*1 385*1 415*1
- HPS: 125*3 140*3 150*2
- BB Incline: 205*3 220*3 235*1 250* 255*1
- Chinups: 10, 10, 10
April 15, 2022 AM: Incline Walking PM: Treadmill
AM
- Incline Walking: 4% / 30 minutes / 1.5 miles
PM
- Treadmill: 17:09 / 2 miles
April 13, 2022 Lower Body
After those rollouts a few days ago my right lower abdomen has been really sore...had to take it easy back squatting here...
- Front Squats: 185*2 235*2 260*1 285*1 300*1
- Squats: 315*1 340*1
- Wide-Grip RDL: 285*5 315*5 335*5
- Lunges: 65*10
- Plate Suitcase Carries: 45*10
- Dead Bugs: 10, 10
April 12, 2022 AM: Birdwatching PM: Upper Body
Lower back was fairly tight here, had to take it easy. Missed 280 on flat benching, will adjust sets next week, hopefully hit it.
AM
- Birdwatching: 90 minutes
PM
- BB Flat: 210*3 230*3 245*3 260*1 275*1 280*1
- Guillotine Press: 165*10, 9
- Snatch-Grip Pullups: 8, 8, 8
- BB Rows: 225*5 250*5,5
- DB Unilateral Reverse Flyes: 15*10, 10
April 11, 2022 AM: Incline Walking PM: Treadmill
AM
- Incline Walking: 4% / 40 minutes / 2 miles
PM
- Treadmill: 17:09 / 2 miles
April 24, 2022
April 9, 2022 Full Body
Good session...tried rollouts, haven't done them recently. Reeeally sore lower abdomen afterward, need to get used to them.
- BB DL: 335*1 385*1 415*1 450*1
- HPS: 125*3 140*3 150*#
- BB Incline: 205*3 220*3 235*1 245*1
- 1.5 Pullups: 6, 5, 3
- Snatch-Grip OH Carries: 125*6
- Rollouts: 10
April 6, 2022 AM: Incline Walking PM: Lower Body
My lower right back has been sore lately, thought the hex deadlifting would help...I think it was more stressful on it honestly. Oops. Still at 300 on front squatting. Sprinting will be picking up soon, probably going to dial back the weight slightly at that point.
AM
- Incline Walking: 4% / 30 minutes / 1.5 miles
PM
- Front Squats: 195*2 235*1 260*1 285*1 300*1
- Hex-Bar Deadlifts: 365*5 405*5 455*3
- Lunges: 65*10
- Hex Farmers; 315*3
- Dead Bugs: 10, 10
April 5, 2022 AM: Incline Walking PM: Upper Body
Good session, I think adding in guillotine pressing should help advance flat benching; I noticed that during the autumn pre-bulk when my bench skyrocketed I had been doing more guillotines...hopefully it happens again.
AM
- Incline Walking: 4% / 40 minutes / 2 miles
PM
- BB Flat: 210*3 230*3 245*3 260*1 275*1
- Guillotine PRess: 155*10 155*10
- Snatch-Grip Pullups: 45*4, 3, 2
- BB ROws: 225*8, 8
- DB Unilateral standing hammer grip front raises: 25*10, 10
April 4, 2022 AM: Incline Walking PM: Treadmill
AM
- 4% / 40 minutes / 2 miles
PM
- Treadmill: 17:09 / 2 miles
April 5, 2022
April 2, 2022 Full Body
Lower back was tight/tired after lower body workout on Wednesday. I didn't push things here, did a bit of a deload. Incline benching went better this week. No inexplicable miss on 250.
- BB DL: 335*1 385*1 415*1
- HPS: 125*3 140*3 150*3
- BB Incline: 205*3 220*3 235*1 245*1 250*1
- Pullups: 10, 10, 10
- Mini-Band WSARC: 10, 10
April 1, 2022 AM: Incline Walking PM: Treadmill
AM
- Incline Walking: 4% / 60 minutes / 3 miles
PM
- Treadmill: 17:09 / 2 miles
March 30, 2022 AM: Incline Walk PM: Lower Body
Good session here, I notice my back is really tired after back squatting...may do hex bar deadlifts next week in their lieu since it's biomechanically the same but easier on the back.
AM
- Incline Walk: 4% / 40 minutes / 2 miles
PM
- Front Squats: 195*2 235*2 260*1 285*1 300*1
- Squats: 315*1 340*1 365*1
- Wide-Grip RDL: 285*5 315*5 335*5
- Lunges: 65*10
- Plate Suitcase Carries: 45*10
- Dead Bugs: 10, 10
March 29, 2022 AM: Incline Walking PM: Upper Body
Another good session, I'll move all the benching weights up 5 lbs this coming week. Guillotine press felt fine too. I did zero 'rehabby' things between sets here. I didn't even think about the shoulder and didn't feel it the whole workout. I do a ton of warmup sets now, like the bar, 95, 135, 165, 185 for a bunch of reps. I'm thoroughly warmed up by the time I get to real sets.
AM
- Incline Walk: 4% / 40 minutes / 2 miles
PM
- BB Flat: 205*3 225*3 240*3 255*1 270*1
- Guillotine Press: 135*10 155*10
- 1.5 Pullups: 6, 5, 3
- Pendlay Rows: 155*5, 5
- DB Unilateral Standing Hammer-Grip Front Raises: 25*10, 10
March 28, 2022 AM: Incline Walk PM: Treadmill
AM
- Incline Walking: 4% / 40 minutes / 2 miles
PM
- Treadmill: 17:09 / 2 miles
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