That’s some good total weight volume in squats and RDLs…..and finishing with 450x1…”Skrong”. Looks like everything is coming along really good on lower.11/17/25
BW 245.2 yesterday
5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks
Ab Wheel
Band Shoulder Warmup
Split Squats
Squat, rackable camber bar
85,175x5
265x3
315x1
+belt
355,405,425,450x1
RDLs
45,135x10
225,275x3
325,345x10
Wide NG Lat Pulldowns
60,90x30
120,130x20
Max effort lower went really well. Definitely not actually maximal, but 15 more lbs over last week’s squat single and once again knee was very happy in flats. Just slowly raising weights to keep reaclimating to greater intensity. Also first day back at RDLs, so hedged my bets on weights & RPE - but this was still quality exposure with no lat issues. Flushed them out after with 100 light reps.
That’s a awesome session and glad it felt great!11/17/25
BW 245.2 yesterday
5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks
Ab Wheel
Band Shoulder Warmup
Split Squats
Squat, rackable camber bar
85,175x5
265x3
315x1
+belt
355,405,425,450x1
RDLs
45,135x10
225,275x3
325,345x10
Wide NG Lat Pulldowns
60,90x30
120,130x20
Max effort lower went really well. Definitely not actually maximal, but 15 more lbs over last week’s squat single and once again knee was very happy in flats. Just slowly raising weights to keep reaclimating to greater intensity. Also first day back at RDLs, so hedged my bets on weights & RPE - but this was still quality exposure with no lat issues. Flushed them out after with 100 light reps.
On the camber bar nonetheless!That’s some good total weight volume in squats and RDLs…..and finishing with 450x1…”Skrong”. Looks like everything is coming along really good on lower.![]()
Hey you got some good training in today; it’s rolling now. The last 3 weeks for me have really just been trying to get things going back in the right direction with my lat & the unstable shoulder that caused it to pull.that's great news about the lat!
I'm finding the cold and dark is still taking a bit of a toll as well but getting better. it's funny to me how much momentum I had going into NYE and then once Jan 1 hit I feel apart a bit while everyone else in the world is getting their 1 month of the year done now. lol
By the time I got to the gym after work yesterday, I was in a bad mood with zero motivation to train. Put on some heavy music, leaned into the emotions, and ended up with very productive training at least. Shoulder has definitely improved some from last week (which was awful).
This is a fact, getting there is the biggest part.good job getting it in. I always feel like walking in the front door is the hardest part. you do that, you're 90% of the way to a good session.
Deadlift, powerbar
475,500x1
So it looks like it took a full month for you’re strength to return after the injury?1/26/25
5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Side Plank Activations
Glute Bridges
Ab Wheel
Band Shoulder Warmup
Comp Bench w/ Mono Jcups
45x10,6
135x5
185,225,255,280,300,315x3
225 4x13
Band Pullaparts
Mini 3x35
Cable Tri Pressdown
50 4x25
Triples up to a max on comp bench, then 52 more reps with 225. About 16,000lbs of volume over 65% of 1RM, so I’m feeling it. Starting to turn bench back around!
Are you talking about my shoulder pain/instability I assume (since you quoted the bench training)?So it looks like it took a full month for you’re strength to return after the injury?
Still a good workout….man I wish I pulled 400x3 on the days I don’t have it…skrong.1/31/25
BW 246.0 yesterday
5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks
Ab Wheel
Glute Bridges
Deadlift, powerbar
154,220x5
264,308x3
+belt
330,352,374,400x3
Transformer Bar GM
145 4x15
Plate-loaded Lying Leg Curl
45 2x25
Ab Wheel
1x10 (pre-deadlift)
2x15
Just didn’t have it today; no energy & no drive, only snot. But I pulled a recent best last Friday, then added 12.5mg ephedrine & a cup of hot coffee to my preWO on Tuesday to bandaid this cold I’ve got & squatted heavy anyway.
So today was time to pay the piper, embrace the fatigue debt, and only took what little was there.
Right?!Still a good workout….man I wish I pulled 400x3 on the days I don’t have it…skrong.![]()
Yeah it was still good work for maintenance of skill and strength. I’m grateful for the day.Still a good workout….man I wish I pulled 400x3 on the days I don’t have it…skrong.![]()
Awesome session! I shrugged 185 today and was on fire can’t imagine 4 pps !!2/1/25
Lat Pulldowns
88,110,121x6
143,165x12
187x10
209x8
Plate-loaded CSR
90x10
180 4x10
BB Shrugs
135,225,315x5
+straps
405 2x15
Standing Calves
110x8,10,8
30-sec stretch
Standing Cable Abs
warmups
66 2x12
2/2/25
5 min Assault Bike
Scap Pushups
Cat Camels
Band Shoulder Warmup
Bird Dogs
Side Plank Activations
Bench, power bar
45x15
vs 4 chains (~75lbs)
45x5
vs 8 chains (~150lbs)
95x5
135x3
185,215x1
Had a good quick extra accessory session yesterday afternoon. First time shrugging 4 plates in a long time. They were sore today!
I think all the chain on max effort bench this morning made stabilization a little tricky today, and 215 felt a little squirrelly despite not being maximal. Loaded up 225 but my shoulder then wasn’t feeling ideal and when I lowered it down my subconscious just immediately gave up, didn’t even try to push it off my chest.
Really had no energy or drive to continue after that. Everything achey from this cold so I just packed it up. I’m whipped.
Awesome looking session 505 for the top set !2/4/25
BW 244.0 yesterday
5 min Assault Bike
Band Shoulder warmup
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks
Ab Wheel
Glute Bridges
Split Squat
14” Boxsquat, SSB
65x5
vs light bands
65,155,245x3
295 4x5
18” Boxsquat, SSB
335x3
385,435,475,505x1
Sumo Deadlift, powerbar
154x5
224,314x3
+belt
374 3x3
414,434x1
RFE Split Squat
BW 2x10 (pre-squat)
+30,40x10
Ab Wheel
1x10 (pre-squat
2x16
Good training day; got some squatting in, a bit of partial ROM load exposure, some sumo pulls for the first time in eons. Which all felt great until 434, which I admittedly pulled immediately after 414 so the guy I worked in with could drop the bar weight back down. Wanted to train my lower body power while hopefully not undermining heavier work this Friday and next Tuesday.
That’s a good workout….interested to see your “Heavier” workout on Friday.2/4/25
BW 244.0 yesterday
5 min Assault Bike
Band Shoulder warmup
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks
Ab Wheel
Glute Bridges
Split Squat
14” Boxsquat, SSB
65x5
vs light bands
65,155,245x3
295 4x5
18” Boxsquat, SSB
335x3
385,435,475,505x1
Sumo Deadlift, powerbar
154x5
224,314x3
+belt
374 3x3
414,434x1
RFE Split Squat
BW 2x10 (pre-squat)
+30,40x10
Ab Wheel
1x10 (pre-squat
2x16
Good training day; got some squatting in, a bit of partial ROM load exposure, some sumo pulls for the first time in eons. Which all felt great until 434, which I admittedly pulled immediately after 414 so the guy I worked in with could drop the bar weight back down. Wanted to train my lower body power while hopefully not undermining heavier work this Friday and next Tuesday.
That was a good 4-5” high compared to a comp lift for me, but just trying to get some load exposure to help prepare my body for bigger real squats to come.Awesome looking session 505 for the top set !![]()
That’s a sick variation!2/5/24
Move junk in the garage
Band Shoulder Warmup
Dynamic Bench, powerbar
45x15,8
vs doubled minibands
45,95,135x5
185 4x5
SSB JM Press
65,115x10
165 3x8
High Incline Rack Overhead Tri Lockouts
95,115x8
135x6,4
Seated Swissbar French Press
45,65x12
85x10,10,12
ss w/ Seated DB Rear Delt Flyes
30 3x10
Swissbar Hammercurls
65 2x12
Started freezing rain as I was going out to my car after work to head to the gym, so I bundled up in extra sweats, put some gardening gloves on & lifted in the unheated garage. Just kept it moving, kept my hood up, and it went pretty good.
Experimented with some heavy & light overhead tricep movements after JMs, which actually seemed really effective without beating up my elbows the way lying extensions do. You can use some serious poundage on the rack lockouts - 80* incline, barbell on pins above forehead level behind the head. This is something Pat Casey used to do, and I see why. He would do 225 for 6x7 back when he was the first man to bench 600.
So I managed to finally have a decent bench day overall.
Whew that is an awesome day of training!2/11/25
BW 246.0 yesterday
5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks
Reverse Hypers ss w/ Ab Wheel
180/BW 2x15 each
Glute Bridges
Band Shoulder Warmup
Split Squats
Squat, Duffalobar
55,145x5
235,285x3
325x2
+belt
375,415,445,475,495x1
SSB, heels
155,245x3
+belt
315,335,355x5
RFE Split Squats
+35 2x12
Reverse Hypers
270 2x10
ss w/ GHR Sit-ups
BW 2x12
Beltsquat March
140 2x60 sec
This was a great day of training! Woke up energized to my first alarm & arrived early, we’ve got some new blood in the gym adding more energy, and I’m proud of my performance & accessories accomplished today. Hitting an easy 495 squat pain-free, with more in the tank, was an important milestone. I did this in my Bearfoot flats.
The lifters just put too much pressure on my knees, but I don’t need that extra quad emphasis when I squat heavy. So flats will continue to be used for all my heavy or boxsquat work, and the heels will just be for various accessories when I want that focus, or perhaps lighter squat volume.
Don’t need to do it to know I own it. Just need to keep conditioning my body to handle greater intensity progressively & methodically.I love how you stopped at 495 instead of just taking 500 or 505 what a tease. reminds me of a high school girlfriend.