Jswain's training log for powerlifting

Mini/extra workout:

Looped band pushdowns: micro x50x2
Seated db power clean: 35x20, 30x20
Db fly: 30x20x2
Dead bugs: xAMRAP @7-8 (Vs MM x15 each leg x2)

Some random stretching
 
M1m5d2

W1a. Bus driver plank: x8x2
W1b. Bird dog: x8x2 w/ 10ct hold last rep

W2a. Hamstring exercise: 2x25 (band GM vs Avg)
W2b. Squat: 2x25 (belt sq elevated feet -25lb)
W2c. Upper back: 3x25 (band PA - MM)

Main: Squat (mid-high bar, olys)
45/95/135/155x5
(+ belt)
175x3x5

Zero pain. Felt explosive. Things are progressing nicely. Gonna start at 175 next meso. Ive been thinking about actually working up to a moderate single on microcycle 1 (@6) just so I had a better idea of where im actually at in order to accurately base my % work off, but I’m gonna hold off for now. If everything goes smoothly next mesocycle as well then I’ll do that for M3. Painfully slow pain free progress sounds better than painful regression.

MSM: Narrow Stance 2” above parallel high bar box squat (20” box + 1.5” foam) (2x15)
185x15
205x15

A1. Duffin UR row
25x15x3

Ss/

A2. Hip supported standing back raise
MM x20x3

I bought the Spud GHR strap Friday so ill be subbing those into the A2 slot on this day. Might end up doing more of a nordic hamstring curl type movement than a true GHR but ill have to see once the strap gets here. I also got the hamstringer. I need to chill on buying stuff for the gym for a little bit...at least until I finally start working.
 
You definitely don’t need to be working up to even a very easy single right now - stay the course! You are about to be a papa in a week and sleep/recovery is going to take a nosedive. The progression you are following will accommodate that, so trust your experience.

I am very interested to see that GHR strap.
 
M1m5d3 - 2nd pressing

1. Band FP w/ ER
Looped micro x35x1
Looped micro x25 —> x10 band rd fly (x2)

2. WG inc 2 board bp - 3 ramp sets x15, 2x25
45/95/130x15
160x25

3. Db Rolling Tri ext
35x12
40x12

Ss/

4. Hammer curl: 2x15
40x15
45x15

5. Spud unilateral tri ext: 4x25 (2 sup, 2 pron)
Sup: 20 lb x25x2
Pron: 20 lb x25x2
 
Hyde said:
You definitely don’t need to be working up to even a very easy single right now - stay the course! You are about to be a papa in a week and sleep/recovery is going to take a nosedive. The progression you are following will accommodate that, so trust your experience.

I am very interested to see that GHR strap.
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Resolve10 said:
This! I cut my training back hard, but made some super epic gains during that time as well, so just trust your plan, embrace this new experience, and just keep working hard. Fun and hectic times ahead.
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Good advice fellas. Appreciate it. I think 5th set is legitimately the perfect training plan to be going into this experience with. Fast sessions, working well within my MRV, and flexibility in moving sessions around all should allow me to stay the course & keep moving forward.

Will let everyone what i think about the GHR strap. Im hoping it works out, would be huge. Even if it’s 65-70% as effective as an actual GHR ill be pumped.
 
I am making great gains transitioning back to the Cube method (the increase in frequency and all the renewed stimuli), but man going from 3 days/wk with 9 day micros to 4 days with 2 conditioning over 7 day micros totally removes all of the flexibility I had in my life! Every lifting session must be done on its assigned day if I am going to be recovered enough for the next one.
 
Hyde said:
I am making great gains transitioning back to the Cube method (the increase in frequency and all the renewed stimuli), but man going from 3 days/wk with 9 day micros to 4 days with 2 conditioning over 7 day micros totally removes all of the flexibility I had in my life! Every lifting session must be done on its assigned day if I am going to be recovered enough for the next one.
Click to expand...

Yup. Once im “healthy” I’m sure ill have thoughts of wanting to switch to a higher demand program to try and make gains faster...but that whole 6 training days in a 7 day microcycle shît is for the birds man. Well, the birds, and people gearing up for a comp. Ive actually been following an 8 day microcycle the last 2 micros just cuz theres nothing going on and i have a gym 20 feet from my house.

You’re planning on going back to a 5th set setup after the comp, right?

*****
Oh, btw, for everyone: if you need 2x3 safety spotter arms Fringe Sports has them back in stock. Theyre compatible with Rogue racks/yokes (that have 2x3 uprights, naturally).
 
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M1m5d4

WU:
Plank bus driver: x8x2
Bird dog: x8x3 w/ 10s hold last rep
Standing abduction: 2x20

Laying hamstring curl: looped micro x25x2
Single arm voglepohl: 25x25x2
Band PT: lightx20, avg x20x2

1. Sumo off 1.5” mats
135/185/225/265/295x5
(+ belt)
325x3x4
325x8

2. Box DL
145/165/185x15 - finishing every 3rd

3. Pull throughs
Did in warmup

4. SA Voglepohl
50x10x2
60x10x3

Edit: just as i was walking back to the apt from our detached garage, the UPS guy rolled up and had my spud order in hand. I didn’t try out the hamstringer but i did briefly test out the GHR strap. First impressions are that it is a sturdy strap and after trying 3 reps unassisted then 8 reps with MM assist my verdict is that it is 40$ well spent and will be a staple in my lower assistance work. It is less of a GHR feel and really more of a a nordic hamstring curl, which as anyone who has tried them will tell you, absolutely destroy your hamstrings in a good way.
 
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I will go back to 5th Set whenever I want to get ready for a meet. The structure it offers is dummy-proof.

Nordic curls are definitely tougher than a GHR!
 
Mini w/o

Hamstringer ham curl (x3, GHR strap 2nd set so 4 ham curls total)
mini x25 (standing)
GHR strap nordic ham curl w/ Mm assist x did some
Back to hamstringer doubled micro x25 (laying)
Doubled micro x25 (standing)

Spud Cable side bend:
35x25x4

Band PA: x25x4

Meant to only do 8 on the GHR strap but it wasn’t going very smoothly. I just need to play around with it to get the proper amount of assistance at the bottom. I was using a choked MM behind me to provide more assistance off the bottom, but i just didnt like the feel. Gonna try the way spud does them in the demo video next time - just put a heavier band straight across the rack (each end of the bend around the J hook) and fall towards the band. That should help take away some of the instability issues i was getting with the way i tried today. While I still think that its worth the 40$ bargain price (when compared to a full price GHR), it may not be as much of sure thing as i made it out to be yesterday.

Deload starts tomorrow. I know the main work is 50% for 5 sets of 3, but i cant seem to find what the recommended accessory work is. Thinking I’ll just cut the total accessory volume by 50%.
 
jswain34 said:
Mini w/o

Hamstringer ham curl (x3, GHR strap 2nd set so 4 ham curls total)
mini x25 (standing)
GHR strap nordic ham curl w/ Mm assist x did some
Back to hamstringer doubled micro x25 (laying)
Doubled micro x25 (standing)

Spud Cable side bend:
35x25x4

Band PA: x25x4

Meant to only do 8 on the GHR strap but it wasn’t going very smoothly. I just need to play around with it to get the proper amount of assistance at the bottom. I was using a choked MM behind me to provide more assistance off the bottom, but i just didnt like the feel. Gonna try the way spud does them in the demo video next time - just put a heavier band straight across the rack (each end of the bend around the J hook) and fall towards the band. That should help take away some of the instability issues i was getting with the way i tried today. While I still think that its worth the 40$ bargain price (when compared to a full price GHR), it may not be as much of sure thing as i made it out to be yesterday.

Deload starts tomorrow. I know the main work is 50% for 5 sets of 3, but i cant seem to find what the recommended accessory work is. Thinking I’ll just cut the total accessory volume by 50%.
Click to expand...

It’s normal accessories, unless you feel the need to back them down of course
 
M1w6d1 - deload

1. Comp Bp (pinky on ring)
175x3x5

2. Comp grip 3-5ct pause 1” spoto (Toying with next meso’s msm)
135x10x3

Ss/

3. Lateral raise (2x15)
20/15x15x2

4. Seal row (ring on ring)
175x8x3

5. Rd raise (2x15)
20x15

Ss/

6. Spider curl (2x12)
20x12

I did choose to deload accessories just a tad. Since i had been progressing week after week on them, i just cut back to what I was doing microcycle 3 or 4. With the exception of seal rows, i just kind of picked 175 and went with it. Was easy so it worked out.
 
No training update. Might get a session in tomorrow, might not. Depends on what time we finally get out of here and how dead i am. Became a father yesterday at 230 AM. What a blessing!
 
Thank you guys!

Little fella had a rough night last night, our first home from the hospital, so the fiancé & I are both on minimum sleep. All i know is everything I said about 5th set being perfect rn because of the schedule flexibility and session recoverability it offers couldn’t have been more truthful.

Got my fringe spotter arms in this morning. Fit on the yoke like a glove and are very well made. I’m very happy with the purchase.
 
jswain34 said:
Thank you guys!

Little fella had a rough night last night, our first home from the hospital, so the fiancé & I are both on minimum sleep. All i know is everything I said about 5th set being perfect rn because of the schedule flexibility and session recoverability it offers couldn’t have been more truthful.

Got my fringe spotter arms in this morning. Fit on the yoke like a glove and are very well made. I’m very happy with the purchase.
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My wife got a bunch of clothes given to us this week and she’s been having a blast going through them picking out what we’re keeping. It’s hard not to get excited but it’s still 4 months away!

Glad to hear you say that about the Fringe ones - did you find any kind of discount code? I was trying to hold out for one because the price is so high, IMO.
 
M1w6d2 - deload

WU:
Hamstringer standing leg curl into hip ext: doubled micro x12x2 per leg
Hamstringer standing abduction: doubled micro x20x2
Pallof w/ lateral shuffle: choked mini x15s + 8 2-3 step lateral shuffles

1. Hb/mb squat (olys)
115x3x5

2. Narrow stance 21.5” box squat (20” box + 1.5” in mats)
155x15x2 (accidentally used the 16” side of the box first set, jesus that felt low)

3. Seated db clean
25x20

Swap - banded iso low row
Light x15x2

4. Bench nordic hamstring curl w/ GHR strap
mm assist x10 (band choked behind head)
Light assist x10 (falling into band w/ it around the safeties)
Mm + micro assist x10 (falling into Mm w/ micro assist the whole time)

Just toying aroundd trying to find the right amount of assistance.

I may have to switch out the narrow stance box squats for something else, my left knee was hurting the last 3 days at the hospital when i hadnt done **** aside from lay around and it was hurting today coming off the box. Feels like the medial compartment of the joint. I first noticed it after standing up from the recliner after having my leg locked in extension with my heel rested against the side of a couch. Just chilling on that joint capsule & support structures for a couple hours...oops.

Just happy I got this session in. Back to supporting brooke and baby the best i can.
 
Hyde said:
My wife got a bunch of clothes given to us this week and she’s been having a blast going through them picking out what we’re keeping. It’s hard not to get excited but it’s still 4 months away!

Glad to hear you say that about the Fringe ones - did you find any kind of discount code? I was trying to hold out for one because the price is so high, IMO.
Click to expand...

Man brooke had a ton of fun with that. Thats when it first really felt real to me...when i started seeing the size of those outfits. Those 4 months will be gone before you blink...take my word on that.

I do not have a dc code. I figured they were 30$ cheaper than rogue’s and came with free shipping unlike Rogue. It is pretty much the cheapest option that will fit our yokes from what I could tell. They are pricey, especially if you dont have a spotter, but being able to push for more reps without being afraid of crushing my larynx was worth the cost for me.

Edit: its supposed to be “theyre pricey, especially if you DO have a spotter,...”
 
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You can use any MSM you can rationalize, and the current goal is rebuilding slowly, so a new meso is a great time to rotate those boxsquats out for something that doesn’t hurt.
 
Hyde said:
You can use any MSM you can rationalize, and the current goal is rebuilding slowly, so a new meso is a great time to rotate those boxsquats out for something that doesn’t hurt.
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Ya. Was thinking of going back to comp to wide stance zercher squats to a high box for one meso. I would like to do an msm to hit quads with the hypertrophy scheme but i dont have a ton of options on that front right now. Could do fronts but those are a few mesos away for me since they bother my lumbar.
 
M1m6d3

Donnie hangs
Donnie scissor kick: light x12
Donnie wishbone kicks: light x8

Skip WG BP
Skip rolling tri

Looped band iso pressdowns
Looped micro x25x2 (supinated)
Looped micro x25x2 (pronated)

Tri set/

Looped micro band facepull w/ ER x30 + 10 rd fly (x3)

Tri set/

Hammer curl
35x15x2

Really wanted to cut back on any aggravating movements today so WG bench (AC joint) & rolling tris (triceps tendon) were skipped altogether. Hyde, ive always wanted to try the Donnie wishbone/scissor kicks out but never could figure out a good way to anchor them behind me by myself - the front weight posts on the yoke work great for it.

Invalid Link Removed
 
M1w6d4 - DL deload

WU:
Distracted hip flexor stretch x30sx2 w/ light
Standing abduction: micro x20x2
Standing leg curl to hip ext: micro x15x2
Pallof shuffles: mini x8x2 w/ 10ct last rep

1st set of Pullthroughs: vs avg x20

1. Sumo off 1.5” mats
135/185x some #
225x3x5

2. Chair DL
155x15 full lockout every 3rd x3

Ss/

3. SA voglepohl
60x10x4

Ss/

4. Band Pullthrough
Avg x20x2

Dropping mats on sumos for M2.

Considering doing SLDLs to those mats as my MSM, but i dont know if that would constitute loading my lumbar too hard too quick. I just dont want to get completely detrained on the CONV pattern...but theres also the issue that SLDLs may feed my poor habits on Conv (hips shooting up, hips locking out before knees) so im not convinced its a good idea either way. I’ve just talked myself out of them I think, thanks for letting me write down what was going on in my head. Always a whirlwind of thoughts going on in this noggin of mine.

Maybe I can try some lighter high rep rack pulls vs bands if I figure out a way to anchor down the back end of the yoke to counterbalance the load. Cheap cinder blocks?
 
Hyde said:
Have someone give you a free rusty old pair of hundos like we received
Click to expand...

Well that would be nice. Maybe Santa will leave them at my door tomorrow.
 
M2m1d1 - Comp Press

WU:
Band fly: mini x25x2
Band PA: MMx25x2
NG Band ext: looped micro x25x2

1. Main: Comp Bp (Pinky on Ring)
45/95/135/185/215x5
245x3
270x2x4
270x8@9 - hit the R J-hook on reps 4 & 5.

2. MSM: 3-5ct Spoto 1-2” from chest (3x10)
165x10x3 - those pauses absolutely blow. Its very easy until about rep 6 when my lats just say goodbye from the TUT demand thats placed on them for stability in that pause.

3. Seal row (4x10) (Pinky on ring)
165 x10
175 x10
185x10x2

5. Lateral raise (2x15)
20/15x15
22.5/17.5x15

6. Rear delt raise (2x15)
20x15x2

7. Spider curl (3x12)
22.5x12
25x12x2
 
M2w1d2

WU:
Pallof shuffle: mini x8x3x2 w/ 15ct hold last rep
Band GM: avg x25x2
Belt squat: 25 + 25 goblet x20x2
Band Shoulder Ws: Doubled micro x25x3

•Main: H/MB squat (olys)
45/95/135x5
155x5
170x3x5

•16” + 2 3/4” mat box squat (comp stance, flats)
170x15
185x15x2 (+ doubled mini around knees)

•Nordic HS curl w/ GHR strap
Falling into MM around safeties x10x3

Ss/

•Seated band low row
Light x12
Light + mini x12x3

(Switch rows to using spud cable)


Drop in bucket. Hamstrings are Fd.
 
M2w1d3

WU:
Looped push down: micro x20x2 (ng)
Band fly: choked mini x20x2
Band rear delt X: choked micro x20x2

1. Band FP w/ full ER
Looped micro x35x3 w/ 60s rest

2. WG 2bd press
45/95/135x15 *
165x25
165x25

3. Rolling tri ext
40x15x2

Ss/

4. Hammer curl
40x15x2

5. Spud cable SA tri ext
25lb
Sup: x25, x15 + 7 eccentrics
Pron: x25 (x15 half kneeling, x10 standing w/ a little english), x25

* Warmed up to 165 with a 3bd. Thought i was gonna use that to try and save my AC some but I just wasnt feeling it enough in my pecs. If I have to ill just move my grip in. Edit: for note, today I was benching middle on ring
 
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M2w1d4

WU:
Standing abductions: Quad micro x20 per leg x2
Standing reverse hyperextension: quad micro x10 p/l x2
Standing band GM: light x20x3
Half kneeling cable row: 25x15 per arm x3
Lateral shuffle pallof: mini x3 shuffles x8

1. Sumo DL (floor)
135/185/225/265x5
315x3x4
315x8

2. Hip banded RDL (3x15)
Vs light
135x15x3 (2 & 3 Snatch grip)

3. SL Laying leg curl w/ hamstringer
Vs quad micro x15x2

Ss/

4. Spud cable lat pulldown (5x10)
90x10
115x10x2
135x10x2

Ss/

5. Standing ab curl
Light x20x3

Pulling from the floor felt good. Again, im certainly more explosive from the floor than I am off an elevated surface. As you can see I did end up going with an RDL variation - using the band to not only reinforce proper hinging but also add in an extra stimulus for the glutes. I figured if I kept the weight down I could work my way back into those as well. Not much else worth commenting on.
 
M2w1d4

WU:
Standing abductions: Quad micro x20 per leg x2
Standing reverse hyperextension: quad micro x10 p/l x2
Standing band GM: light x20x3
Half kneeling cable row: 25x15 per arm x3
Lateral shuffle pallof: mini x3 shuffles x8

1. Sumo DL (floor)
135/185/225/265x5
315x3x4
315x8

2. Hip banded RDL (3x15)
Vs light
135x15x3 (2 & 3 Snatch grip)

3. SL Laying leg curl w/ hamstringer
Vs quad micro x15x2

Ss/

4. Spud cable lat pulldown (5x10)
90x10
115x10x2
135x10x2

Ss/

5. Standing ab curl
Light x20x3

Pulling from the floor felt good. Again, im certainly more explosive from the floor than I am off an elevated surface. As you can see I did end up going with an RDL variation - using the band to not only reinforce proper hinging but also add in an extra stimulus for the glutes. I figured if I kept the weight down I could work my way back into those as well. Not much else worth commenting on.
 
M2m2d1

WU:
Band fly: mini x25x2
Band PA: MM x25x3
NG band ext: x25x2
Donnie stomps: x20x2

1. Comp bp (pinky on ring)
45/95/135/185/214x5
245x3
[email protected] - + 1 rep from last meso

2. Msm: 3-5ct Spoto 1-2” off chest (3x10)
(+ red cerb elbow sleeves - 7mm)
175x10x3

3. Seal row (4x10)
175x10x3

4. Lateral raise
22.5/17.5x15x2

5. Banded Rd X fly (3x15)
Choked micro x15x3

6. Spider curl (2x12)
25x12x2
 
M2w2d2a

WU:
Donnie hangs
Rusin rear delt X-fly: choked micros x50 straight

1. High bar Squat (olys)
45/95/135/155x5
175x3x5

2. High bar box squat (16” box + 1.5” in foam) (3x15) (flats)
175x15 (Dbl micro around knees)
175x15 (+ dbl mini around knees) (was supposed to be 185 but i sat on the bench & forgot to add the 5s between sets....)
195x10 (+ dbl mini)

3. Swede PAs
Choked Mm & looped mini x15x3

Gonna finish this one tomorrow. Baby, and subsequently Mom & Dad, slept poorly the last 2 nights. There was also an extremely small step back in terms of discomfort while squatting today as my lower back/L hip/L SI has been a little sore the last few days. Likely from spending so much time sitting in the recliner with my buddy. For the 1000th time...I need to get better about doing my bird dogs & side planks or pallofs at least once a day.
 
Hyde said:
Bench moving up!
Click to expand...

Maybe...couldve just been a good day. We’ll see over the next couple weeks. I’m a little gun shy when it comes to starting to think something is truly moving forward at this point lol.

Id love to at least get my bench moving some since im just rehabbing both lower lifts.
 
Also, finished the oral BPC experiment. Cant say I’m especially impressed in terms of msk rehabilitation. You obviously cant see whats going on along the articular surfaces within the joint but many of the discomforts ive had are either still there or worse off (not saying thats from the BPC, either just coincidentally and/or from new life stressors).

I ended up taking 500mg BID about 95% of the days, there was a 3-4 day period where I just did 500 qAM since that was my initial plan but then I just said “screw it why not really try to maximize the efficacy of this stuff”. I also missed 4-6 doses between 9/13-9/15 when we were in the hospital (i dont remember if i took it before I left or the first night we got home).

Improved:
My R wrist is really the only msk thing ive noticed improvement in.

My bowel habits dont seem to be as extreme anymore and that I did notice correlated with the initiation of the bpc dosing. I can expand on that a little more if anyone really wants to know, but until asked to do so I’ll leave it at that.

Unchanged/new:
L SI & hip - unchanged, well it has improved but it was already on a positive trajectory before I started bpc.
L medial knee - new issue, mild, occasionally bothersome. Not a regular thing.
L AC - i think from the way I’ve been holding the baby in combination with the new WG bp stimulus.
L elbow - developed some tendinopathy in it over the last few weeks. Ive had it off and on for years but it became exacerbated one day after my second bench day a few micros ago. It has chilled out a little bit but i can definitely still tell theres some funkiness going on. Ive been icing with my freeze sleeve and using the Rolflex on it pretty regularly.
 
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I see no reason why your bench couldn’t be coming up a few lbs every couple months; that’s what proper consistent training can do if you can avoid injury and stay on the program.

I don’t know of anyone personally who used BPC to successfully relieve spine or hip issues, so that’s not surprising at all to me. Wrists, ankles, knees, elbows, some shoulder stuff, that kind of stuff is what you hear some success with. It will also be very interesting to see if your bowel movements revert to their previous intensity now that you’ve finished the oral course.

Thanks for the feedback!
 
10/7

1. Donnie hangs

2a. Donnie stomps: Avg x20, heavy x20x2

Ss/

2b. Standing abs: light x30x2

3a. Donnie bad girl box holds:
doubled mini x60s
Doubled mm x60sx2

Ss/

3b. Spud cable SA row (4x12)
70x12x2
80x12


4a. Nord HS Curl w/ GHR strap (3x10)
Bw + 2 MM assist as needed x10x2

Ss/

4b. Band Ws: Doubled micro x15x3
Doubled micro x15x2

Only got 2 sets of 4a & 4b in because I had to go let the maintenance guy in the apt.
 
Hyde said:
I see no reason why your bench couldn’t be coming up a few lbs every couple months; that’s what proper consistent training can do if you can avoid injury and stay on the program.

I don’t know of anyone personally who used BPC to successfully relieve spine or hip issues, so that’s not surprising at all to me. Wrists, ankles, knees, elbows, some shoulder stuff, that kind of stuff is what you hear some success with. It will also be very interesting to see if your bowel movements revert to their previous intensity now that you’ve finished the oral course.

Thanks for the feedback!
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Yah, I dont see why it wouldnt either but I’m not gonna claim the train is all steam ahead just yet!

Not saying it truly isnt good for those particular areas, but something to keep in mind is that those areas are notoriously difficult to properly inject without US or fluoro guidance since the area youd want to reach is so deep. I’d imagine that if there truly is efficacy with oral BPC at some dosage, it should work on those areas equally as well as anywhere else since oral administration should have it working systemically (if properly absorbed, which is the true issue in question as we’ve preciously discussed).

I’ll definitely be keeping an eye out to see if the bowel stuff resorts back to how it had been previously. It shouldn’t be very difficult to tell...

BennyMagoo79 said:
Hey mate, bit late but congratulations for becoming a father!
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Hey mate! Thank you. What an experience it has been already. Little dude is almost a month already...unbelievable.
 
M2w2d3

•Band FP w/ full ER
Micro xd over around yoke pin x35x3 60s rest

•WG BP (pointer on ring)
45/95/135x15
170x25
170x25

•Rolling Tri Ext
40x18x2

SS/

•Hammer Curl
45x15x2

•Spud Cable SA tri ext
25 lbs
Sup:
R: x25x2
L: x25, x15-> x10
Pron:
X25x2 each arm
 
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Hyde said:
Are you just doing one set of the high rep bench then?
Click to expand...

Oops. Nope. Just didnt write the other one down on my phone. Will edit the 2nd set of 25 w/ 170 in there.
 
M2w2d4a

WU:
Some random bird dogs & side planks throughout the day
Donnie hangs
Bench quadruped db row: 30x10x2 (ss/ w/ pull throughs)
Pallof: quad micro x15s each way

1. Pull through
Avg x20x3

2. Sumo DL
135/185/225/275x5
320x3x4
320x8

•Hip banded SG RDL
Vs light around hips
135x15
155x15x2

Ss/

•ab rollout
x10x3

Will do the spud cable pulldowns & lying leg curls tomorrow.
 
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Have 20 hours of training videos to get through between yesterday and today so I didnt make it out to the garage for the spud lat pulldowns & lying ham curls yesterday.

M2w3d1

WU:
In place db march: x2m holding 30lb db in each band
Band fly: x25x2
Band PA: x25x3
Band Ext: x25x2
Jack knife plank: x5

1. Comp BP (5th set)
45/95/135/185/215x5
250x4
280x2x4
[email protected]

2. MSM: 3-5ct spoto 1-2” off chest
(+ red cerb sleeves)
175x10X3

3. Seal row (4x10)
175x10
185x10x3

Ss/

4. Lateral raise (2x15)
22.5/17.5x15
25x20 x15

5. Banded RD X fly (3x15)
Choked micro x15x3

6. Spider curl (2x12)
25x12
30x12

First 5am workout in a damn long time. With that considered im happy to have matched my reps from the last time the top set was 280 on 9/4.
 
M2w3d2

After 6 days off, i got one in today. I also have tomorrow off (well, i can do the work i need to do from home) so I’m going to get day 3 in tomorrow too instead of waiting til Thursday as it would normally be scheduled.

WU:
Standing abductions w/ hamstringer: choked micro x20x2
Bird dog: x8x2
Standing Bracing drill w/ avg band x15, light x15
Goblet squat: 30lbx20x2
Band GM vs avg: x20x2
Rusin X rear delt fly: choked micros x25x3

•SQ (olys)
45/95/135/160x5
180x3x5

•Box Squat (16” box + 2 0.75” mats) (flats)
180/190/200 x15

•SA Seated Cable Row
70x12x2
80x12x2

Ss/

•Nord HS curl
Bw w/ 2xMM across J hooks assist x10x3

•Ab rollout
x12

Feels great to have gotten some training in. I wish more of the population would give physical fitness a chance...what it could possibly do for our population’s mental health...
 
M2w3d3

Ended up just getting this in before work this morning.

WU:
Donnie stomp: avg x20x3 straight through w/o rest alternating legs every 20

1. Band FP w/ ER
Looped micro x35x3 - 45s rest

2. WG 2 board BP (pointer on ring)
45/95/135x15
175x25
175x25 @ 100 rpe - started thinking I might fail at 17-18 reps. I held it at the top when I hit 20 then really had to grind out the last 5.

3. Rolling tri
40x20x2

Ss/

4. Hammer curl
45x15
50x15

5. SA cable tri ext
Sup:
L: 25x25x2
R. 25x25x2
Pron:
L: 25x25
R: 25x25
NG
B/l: looped mini x25

BennyMagoo79 said:
I was reflecting on this fact just 5min ago! Did a small am workout for blood flow and felt magnificent afterwards!
Click to expand...

Yah, after 6 days off i could feel the difference in my outlook on life. It wasnt as depressing as that sounds, i just dont know how else to word it lol. More like I just wasnt as up beat as I usually am when im in a consistent routine that includes regular workouts.

Hyde said:
People have no idea how nice it can feel after just exerting yourself for a bit!
Click to expand...

Amen! And getting them to not think you’re nuts when you say that is damn near impossible lol.
 
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M2w3d4

WU:
Donnie hangs
Quadruped row: 35x15x2 Ss/ #1.
Pallofs: 1 set of some # each way

1. Band pull through
Avgx20x3

2. Sumo DL
135/185/225/275x5
325x3x5

3. SG Hip banded rdl (3x15 vs pro light)
155x15x3

4. Ab rollout
2x10

I intend on doing the lying leg curls & spud pulldowns before work tomorrow.
 
M2w3d4b

WU:
Standing db suitcase march: 30 x 1 min each side
Spud cable pulldown: 70x10

1. Spud cable pulldown:
95x10x2
105x10x3

2. Standing leg curl
Mini x20x2

Ended up doing standing leg curls instead. Its just easier to move through more rapidly and yields the same effect.
 
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