Friday after Christmas - 5.2.1 - Press, etc

Warmup - padwork

Seated Press
20 x 5
38 x 5
44 x 3
49 x 8 (3+)

Ab Wheel
BW x feet x 1, knees x 19,20,20

Dips
BW x 15,15,15,15

Back Ext
BW x 25,25

Pullups over break - 20 and 21

Did pullups at an outdoor gym to test my max reps.

12/23 - 20 reps straight

12/25 - 21 reps

New records both times.

Wednesday - 5.1.4 - Back Squat, Pullups, Ab Wheel

warmup - padwork

Back Squat
60 x 4
100 x 4
106 x 5
122 x 5
138 x 6 (5+)
Very full from lunch, had to loosen belt. Felt weak.

Pullups
BW x 8,10,10,10,10

Ab Wheel
BW x 5,5,5
Attempting from feet.

Weight
189.2 lbs

Tuesday - 5.1.3 - Bench, Dips, etc

Warmup - padwork

Bench Press
60 x 5
73 x 5
84 x 5
95 x 8 (5+)

Incline
40 x 5

Reverse Flies
4.5 x 15,15,15

Dips
BW x 15,15,15,15

Back Ext
BW x 20,20,20

Monday - 5.1.2 - Deadlift, Pullups, Abs, BB rows

Warmup - padwork

Deadlift
70 x 4
111 x 5
130 x 5
151 x 12 (5+) was supposed to be 148

Pullups
BW x 8
27 (57.5) x 8,8,8
This was hard.

Ab Exercises - various

BB row
52 x 15,15

Saturday - 5.1.1 - Seated Press, Ab Wheel, Dips, Back Ext

Warmup - jumprope 5 min

Seated Press
20 x 5
34 x 5
40 x 5
46 x 9 (5+)
Finally starting to get harder on the press. Been increasing the weight more between cycle until it is more difficult. Perhaps this will be the last accelerated increase.

Ab Wheel
BW x 20 (knees),10 (negative from feet, then knees back up), 10 same

Back Ext
BW x 50 straight

Dips
BW x 30

Thursday - 4.4.4 - Back Squat deload

warmup - padwork

Back Squat
60 x 5
80 x 5
97 x 5

Pullups
25 kg x 8,8,8

Rear Delt flies
4.5 x 12,12,12

Weight: 84.5 kg

Tuesday - 4.4.3 - Bench Deload

Warmup - padwork

Bench Press

44 x 5

55 x 5

66 x 5

Ab Wheel

BW x 20,20,20

Light Incline Bench

40 x 5,5

Back Ext and Dips Superset

BW x 20/15,20/15,20/15

Monday - 4.4.1/2 - Press Deload and Deadlift Deload

Warmup - padwork

Seated Press
20 x 5
25 x 5
30 x 5

Decided to push two days together since I was feeling good, so moved Deadlift up today too.

Deadlift
warmup
70 x 5
85 x 5
102 x 5

Pullups
BW x 8
23 kg x 8,8,8

Partner leg raise
BW x 25,25

Ring Dips
BW x 8,8,8

Sunday - 4.3.4 - Back Squat, Back Ext, Dips

Warmup - padwork

Back Squat
warmup
121 x 5
133 x 3
150 x 5

Back Ext
BW x 20,20,20

Dips
BW x 15,15,15

+stretch

https://www.youtube.com/watch?v=fuYINORn43E

Friday - 4.3.3 - Bench Press, Pullups, Ab Wheel

 Warmup - padwork

Bench Press
60 x 5
82 x 5
92.5 x 3
104 x 5 (1+)

Pullups
16 x 8,8,8,8

Ab Wheel
BW x 20,20,20

Thursday - 4.3.2 - Deadlift, Incline Press, Dips

Knee hurting from BBC
Very tired from lack of sleep

Warmup - padwork

Deadlift
warmup
127 x 5
144 x 3
161 x 5 (1+)

Incline Press
20 x 6
29 x 5
40 x 5,5

Dips
BW x 10,10,10

Monday - 4.3.1 - Press, Ab Wheel, Ring Dips, etc

Seated Press
37 x 5
42 x 3
47 x 9 (1+)

Ab Wheel
BW x 20,20,20

Ring Dips
BW x 10,10,10

BB Rows
45 x 25

Straight Leg Reverse Situp
BW x 10,10

Sunday - 4.2.4 - Back Squat, Pullups, Dips, Back Ext

warmup - padwork ~12 min

Back Squat
warmup
80 x 4
111 x 3
126 x 3
142 x 8 (3+)

Pullups
BW x 15
12kg x 8,8,8,8

Dips
BW x 15,15,15,15

Back Ext
BW x 20,20,20,20

Friday - 4.2.3 - Bench Press only

Came back late from an event, just wanted to get bench press done.

warmup - padwork ~12 min total

Bench Press
warmup
77 x 3
88 x 3
99 x 5 (3+)

Thursday - 2.2 - Deadlift, Ab wheel, Back Ext

warmup - jumprope ~4 min

Deadlift
warmup
118 x 3
135 x 3
152 x 10 (3+)

Ab wheel
BW x 20,20,20

Back ext
BW x 15,20,20,20

Weight - 85 kg

Tuesday - W2D1 - Seated Press, Dips, Chins

Warmup - rope x 5 min straight

Seated Press
20 x 6
35 x 5
40 x 3
45 x 11 (3+)

Dips
BW x 15,15,15,15
Time to add weight to these.

Pullups
BW x 15,12,12

Parallel Bar Leg Raises
BW x 15,15,15

Rear Delt flies
4.5 x 15,15

Sunday - W1D4 - Squat (after Thanksgiving break)

Short workout after getting back from the airport before dinner plans.

Warmup - jump rope 3 x intervals (~6min)

Back Squat
103 x 5
119 x 5
134 x 10 (5+)

Pullups
BW x 15,15,10

Monday - W1D3 - Bench Press after BBC

Came from Black belt club to get in a session before Thanksgiving.

Bench Press
70 x 5
82 x 5
93 x 8 (5+)

Parallel Bar Leg Raise
BW x 15,15,15

Dips
BW x 7 x 10

Reverse flies
4.5 x 15,15

Sunday - W1D2 - Deadlift, Dips, Pullups, etc

Warmup - rope x 2 x intervals (5min total)

Deadlift
60 x 5
100 x 4
110 x 5
127 x 5
144 x 13 (5+)

Dips
BW x 5 x 10

Pullups
BW x 15,15,10

Back Ext
+5lbs x 15,15,15

Lying Leg Raise
BW x 25,25 (partner leg raises)

+padwork
+more jump rope, 4 x 1.5min intervals

Sunday morning - Jump Rope 6 x 1.5min

Bought a new jump rope. It is pretty light and it was probably a mistake to go so cheap, but it worked today. I may end up replacing it, luckily it was only $5. I'll lift later this afternoon/evening.

Jump Rope - 6 x 1.5 min, 15 sec rest

I also measured my pace in 30 second increments. Not scientific, but it seemed consistent between rounds.

Normal pace: ~120 skips per min
Fast pace: ~150 skips per min

I've been doing straight rounds of whatever pace I want - maybe I'll try some sort of alternating intensity type thing.

Friday - W1D1 - Seated Press, Back Ext, etc

warmup - jump rope 3x 1.5min. Jump rope broke, so I had to stop. That was unexpected.

Went up 5 kg in seated press instead of 2.5 this cycle because the press has been so easy, it has been way too light. The other lifts went up by the recommended amount.

Seated Press
33 x 5
38 x 5
43 x 10 (5+)

Back Extension
BW x 15
5 lbs x 15,15

+various ab exercises

Ring Leg Raise
BW x 10,6

Friday Morning - Jumprope 5 x 2 min

Jump Rope in the morning - 5 rounds of 2 minutes, 30 second break between rounds

Thursday - W4D4 - Back Squat, etc

warmup - jumprope 5x2 min

Back Squat
61 x 5
81 x 5
92 x 5

Pullups
BW x 15,15,15

Dips
BW x 5x15

Rear Delt Raise
4.5 x 2x15

Weight: 183.4 lbs (83 kg)

Sunday - W4D3 - Bench Press, Back Ext, etc

warmup - padwork 3 x 2 min

Bench Press
40 x 5
54 x 5
64 x 5

Back Extension
BW x 20,20

Side raises - not a good way to do without heavy DBs
43 x 8,8

Ring Dips
BW x 4x10

Ring Rows
BW x 8,8,8

Reverse Flies
4.5 x 30

Parallel Bar Leg Raise (with hits)
BW x 15,15,15

Saturday - W4D2 - Deadlift, Pullups, Leg Raises, Rows

warmup - jump rope 6 x 2 min

Deadlift
66 x 5
80 x 5
99 x 5

Pullups
BW x 12,12,12,12,

Parallel Bar Leg Raises + Dips Superset
BW x 3 x 12+10

Barbell Rows
52 x 33+7 (RP)

+stretching

Thursday - W4D1 - Deload Seated Press, etc

warmup - jumprope 4 min

Seated Press
20 x 5
24 x 5
28 x 5

Reverse flies
4.5 x 15,15,15

Back Ext
BW x 20,20,20

Hanging Knee Raise
BW x 10,10,10

Ring Dips
BW x 10,10,10

+stretching

Tuesday - W3D4 - Squat, Reverse flies, Pullups, etc

warmup - padwork, 3 x 2min

Back Squat
warmup
115 x 5
133 x 3
147 x 6 (1+)

Reverse flies
4.5 x 10,10,10

Pullups
BW x 11,11,11,11

Parallel bar leg raise
BW x 12,12,12,12,

+

Sunday - W3D3 - Bench Press, Reverse Flies, Pullups, Back ext

Warmup - 5 rounds of jump rope, 2 min each. 30 sec rest

Bench
20 x 5
60 x 5
80 x 5
91 x 3
102 x 5 (1+)

Reverse Flies
4.5 x 16,15,10

Pullups
BW x 10,10,10,10

Dragon Flag
BW x 30s,30s

Back Extension
BW x 20,20,20

+padwork

Friday - W3D2 - Deadlift, Back Extensions

Back really sore left side. Really tired, just trying to not slip the schedule.

warmup - leg raises + kicks, slow kicks

Deadlift

warmup

123 x 5

140 x 3

157 x 5 (1+)

Back Extensions

BW x 15,10,10

Wednesday - W3D1 - Seated Press, Dips, Pullups, Leg Raises

Warmup

padwork  3x2min

Seated Press

20 x 6

34 x 3

38 x 4

43 x 14

Going to double the increase for next cycle, this is way too light for a single rep day, obviously.

Dips

BW x 12,15,15,15

Pullups

BW x 10,10,10,10

Parallel Bar Leg Raises

BW x 10,10,10

+stretching

Monday - W2D4 - Back Squat, Abs, Etc

Halloween day so a bit rushed to get ready for the trick-or-treaters.

Warmup - padwork, 3x2min

Back Squat
warmup
109 x 3
123 x 3
138 x 8

Straight Leg Reverse Crunch
BW x 20,20,20

Incline Pushup
BW x 20,20

Ring Rows
BW x 10,10,10

Sunday - W2D3 - Bench, Pullups, Ab Wheel

Warmup - padwork, 3x2min

Bench Press
warmup
60 x 5
75 x 3
86 x 3
97 x 6 (3+)

Pullups
BW x 12,12,12,12

Ab Wheel
BW x 15,15,15

+stretching

Friday - W2D2 - Deadlift, Leg Raises, Back Ext

Warmup - 3 rounds, 2 min each, padwork

Deadlift
Warmup
110 x 5
131 x 3
148 x 13 (3+)

Ab Wheel
BW x 10,10,10

Parallel Bar Leg Raise
BW x 10,10,10,10

Back Ext
BW x 15,15,15,15

+stretching

Thursday - W2D1 - Seated Press, Dips, Pullups, Back Ext

Warmup - 3 rounds (2 min) kickboxing padwork

Seated Press
20 x 5
31 x 5
36 x 5
41 x 13 (3+)
Obviously still too light.



Dips
BW x 15,15,15,15

Pullups
BW x 10,10,10,10

Back Extensions
BW x 50 straight reps, 1 set

+~7min split stretching with device

Monday - W1D4 - Back Squat, Back Extensions

Warmup - jumprope practicing double unders on 3rd skip

Back Squat
warmup
100 x 5
115 x 5
131 x 12 (5+)



Back Extension
BW x 50 reps

+ kickboxing pad work, 3 x 2min rounds

Sunday - W1D3 - Bench Press, Dips, Pullups

Warmup - jump rope 2 x 2 min, double unders every 5th

Bench Press
warmup
52 x 5
70 x 5
79 x 5
91 x 8 (5+)

Dips
BW x 15,15,15,15

Pullups
BW x 10,10,10

+kickboxing pad work, 15 min

Saturday - W1D2 - Deadlift, Back Extensions, Leg Raises

Warmup - jumprope 2 x 2min rounds

Deadlift

warmup

110 x 5

123 x 5

140 x 11 (5+)

Back Extension

BW x 15,15,15,15,

Parallel Bar Leg Raise

BW x 10

2.5 lbs x 10

BW x 10,10

Adding such a small weight was troublesome, and I still can get a lot more out of the unweighted exercise at this point.

+split stretching

Thursday - Cycle 3 W1D1 - Seated Press, Pullups, Split Squat

Warmup - jumprope ~3min

Seated Press
29 x 5
34 x 5
38 x 10 (5+)

Back Ext
BW x 25,25

Pullups
BW x 10,10,10,10

Split Squat
12 x 10,10,10

+25 min kickboxing padwork

Monday - W4D3 - Back Squat Deload, Good mornings, etc

Warmup - jumprope ~250 (3 min)

Back Squat
60 x 5
85 x 5 (supposed to be 75, oops)
85 x 5

Good mornings
60 x 10,10,10

Partner Leg Raises
BW x 25,25,25,

+15 min kickboxing padwork

Sunday - W4D2&3, Deadlift and Bench Press Deload, Pullups, Back Ext, etc

Doubled up deadlift and bench day to get back on my preferred schedule of Thurs Fri, Sun Mon, rather than Fri Sun Mon, Thurs. Seems to be fine since its a deload anyway.

Warmup
jumprope - 389, ~3.5 min

Deadlift
warmup
60 x 5
80 x 5
96 x 5

Back Extension
BW x 20,20,20

Bench Press
warmup
40 x 5
53 x 5
63 x 5

Parallel Bar Leg Raise/Pullup Superset
BW x 10/10,10/10,10/8+2

Thursday - W4D1 - Seated Press deload, Pullups, Ring Rows

warmup - shadowboxing ~5min

Seated press
20 x 5
20 x 5
29 x 5

Pullups
BW x 8,8,8,8,8

Ring Rows
BW x 8,8,8

Wednesday - W3D4 - Back Squat 142 x 9, back ext, ab wheel

Warmup

Jump rope 300 total

Back Squat

70 x 5

90 x 4

111 x 5

127 x 3

142 x 9 (1+)

Back Ext

BW x 10,10,15,15

Ab Wheel 

BW x 15,15,15,15

Partner leg raises 

BW x 25,25

+stretching 

Monday - W3D3 - Bench, Upper body work

Pushed yesterday to today since I was busy doing yard work. I'll squat Wednesday, and my back will be better then for a stronger showing.

Warmup - jumprope 100, 100, 100

Bench Press
20 x 5
60 x 5
80 x 5
89 x 3
100 x 6 (1+)

Back Extensions
BW x 10,10,10,15,15 (60)


Ring Dips
BW x 10,10,10

Parallel bar leg raises
BW x 15,15,15

Pullups
BW x 10,10,10



+stretching

Friday - W3D2 - Deadlift, Ab Wheel, Back Ext

Warmup - jumprope 100,100,60

Deadlift
warmup
119 x 5
136 x 3
152 x 10 (1+)

Ab Wheel
BW x 25,25

Glute Bridge (floor)
70 x 10 - wasn't feeling it today

Back Extension
BW x 10,10,10



Figured out how to do back extensions on the decline bench setting.

Thursday - W3D1 - Seated Press, Dips, Chins

Warmup - two 3-min rounds of shadowboxing with targets

Seated Press
20 x 4
34 x 5
37 x 3
41 x 11 (1+)
Obviously, too light still.

Dips
BW x 20,15,10,5 (50 total)

Chins
BW x 12,14,10,7,7 (50 total)

Monday - W2D4 - Back Squat, Good mornings, Leg Raises

Warmup
rowing 1km ~4min

Back Squat
60 x 5
80 x 5
104 x 3
119 x 3
134 x 7 (3+)

Good mornings
60 x 10,10,10

Parallel bar leg raises
BW x 15,15,15

Sunday - W2D3 - Bench

Not feeling well at all, just did bench press so I don't slip my schedule. Worked out okay.

Warmup - none

Bench Press

20 x 8

60 x 5

74 x 3

85 x 3

95 x 6 (3+)

Could have been worse, I suppose.

Assistance - none

Friday - W2D2 - Deadlift, Glute Bridge, Ab Wheel, Ring Rows

Warmup - jumprope ~3min

Deadlift
warmup
112 x 3
128 x 3
144 x 10 (3+)

Glute Bridge
70 x 10
90 x 4x10

Ab Wheel
BW x 25,25

Ring Rows
BW x 3x10

+stretching

Thursday - W2D1 - Seated Press, Dips, Leg Raises, Chins

Warmup - leg raises, arm circles, slow kicks

Seated Press
20 x 5
30 x 3
34 x 3
40 x 10 (3+)
Still too light, but it will get heavier in the next few cycles.

Dips
BW + 12 x 10,10,10

Parallel bar leg raises
BW x 10,10,10,10

Chins
BW x 10,10,10,10 - holds at the top on the last rep

Monday - W1D4 - Back Squat, Good morning, Reverse Flies

Warmup - jumprope, 4 min

Back Squat
warmup
97 x 5
112 x 5
128 x 11 (5+)

Good mornings
20 x 8
70 - too heavy
60 x 8,8,8

Reverse flies
12 x 10,10,10

Sunday - W1D3 - Squat, Dips, Leg Raises

Warmup - jumprope, roughly 4 min
practicing double-unders

Bench press
Warmup
69 x 5
80 x 5
89 x 8 (5+)

Dips
BW x 25, 10 (as many as possible)

Parallel bar Leg raises
BW x 15,15,15,

Thursday - W1D2 - Deadlift, Glute Bridge, Ab Wheel

warmup - leg raises and light good mornings

Deadlift
warmup
104 x 5
120 x 5
136 x 10 (5+)

Glute Bridges
70 x 10
85 x 10,10,10

Ab Wheel
25 x 10,10,10

Wednesday - Cycle 2, W1D1 - Seated Press

Warmup - jump rope 100 both, 100 alt, 100 both

Seated Press
warmup
28 x 5
32 x 5
38 x 10 (5+)

Dips
12 kg x 10
23 x 10,7+3,10

Inverted Ring Rows
BW x 5x10

Pullups
BW x 8,5 (started supersetted with rings but it was too difficult)

+stretching

Monday - W4D4 - Squat deload

Warmup

Jump rope 100,100

Back Squat 

60 x 5

72 x 5

86 x 5

Good morning 

60 x 8,8,8,8

Parallel bar leg raises

BW x 10,10,10,10

Sunday - W4D3 - Bench Press Deload

Wrists were bothering me from previous days and the CPR class I took today which had a lot of wrist action.  Did some CoC gripper holders with the trainer model

hold x 10s x 3

Bench Press

warmup

40 x 5

52 x 4

60 x 5

Reverse Flies 

4.5 x 10,10,10

Pullups

BW x 3x8

+stretches

Saturday - W4D2 - Deadlift Deload

Warmup - various rising kicks, and lunges

Deadlift
20 x 5
60 x 5
78 x 5
92 x 5

Glute Bridge
60 x 5
80 x 5x10

Ab Wheel
BW x 3
20 x 10,10,10

+stretches

Thursday - W4D1 - Seated Press Deload

Starting the deload week. Then, into cycle 2.

Jumprope - 100 both, 100 alt, 30 single

Seated Press
20 x 5,5
25 x 5

Dips
BW x 3x10

Reverse Flies
4.5 x 10,10,12

Chins
BW x 10,10,6

Monday - W3D4 - Back Squat, Good mornings, Hanging Leg Raises

Last testing day for this cycle, upcoming week is deload.

warmup - jump rope
100 both feet, 100 alternating, 50 both feet, no stopping

Back Squat
warmup
108 x 5
122 x 3
137 x 5 (1+)

Good mornings
20 x 10
60 x 5x8

Hanging Leg Raise
BW x 10,10,10,7,7,6
These are really good, I like this exercise. Gotta figure out what I'll do in the winter when I can't hang from the deck.

Saturday - W3D3 - Bench Press, Pullovers, Dips

Bench Max day

Early Saturday morning - Trying my best to keep it to a week per program week, even if it means sacrificing some of the assistance exercises. Didn't have to do that today.

Warmup - jumprope - 100 both feet, 100 alternating

Bench Press
warmup
77 x 5
87 x 3
97 x 5 (1+)

For some reason, my left back was sore - not sure why.

BB Pullover
20 x 10
45 x 15,13
Trying to hit a set of 20

Dips
BW x 15,15,14,15
Focusing on full ROM
Final set

Thursday - W3D2 - Deadlift, Glute Bridges, Ab Wheel

Warmup - rowing 1km ~4:20

Deadlift
70 x 5
110 x 3
116 x 5
132 x 3
147 x 6 (1+)

Glute bridge - towel under the bar seems to help
20 x 5
75 x 5x10

Ab Wheel
16 x 5x10

 Video of the second set. It was a little shaky, slowed it down on the later sets.

Tuesday - W3D1 - Seated Press, Dips, Chins

Warmup - Rowing 1km ~4:20

Seated Press
31 x 5
36 x 3
40 x 8 (1+)
Definitely will increase this next cycle, now that I have a better idea of my max.

Superset:
Dips
BW x 15,15,15,15

Chins
BW x 10,10,10,6

A little short on time so I cut to 4 sets each on dips and chins, and supersetted

Sunday - W2D4 - Back Squat, Good Mornings, Leg Raises

Finishing up the second week.

Warmup - rowing 1.5km 6:37

Back Squat
warmup - 20,60
102 x 3
115 x 3
130 x 6 (3+)

Good morning
20 x 5
50 x 5x10

Hanging Knee Raise
BW x 10

Hanging Leg Raise (using deck beam outside)
BW x 10,10,10,6

Friday - W2 D3 - Bench Press, Pullovers, Chins

Warmup - jump rope: 100 both feet, 100 alternating, 100 both again

Bench Press
warmup
71 x 3
82 x 3
92 x 7 (3+)

BB Pullovers
50 x 10,7,8,8,5
This was too difficult - I'll either drop the weight or try and improve the reps next time. Or both.

Reverse flies - leaning on bench, which actually made it harder
4.5 x 3x15

Chins
BW + 7kg x 5x10

Wednesday - Week 2 Day 2 - Deadlift, Glute Bridges, Ab Wheel

Warmup - 1 km rowing 4:19

Deadlift
warmup - ~70 kg
110 x 3
124 x 3
139 x 10 (3+)

Glute bridge
70 x 5x10

Ab Wheel
BW + 10kg x 10,15,15,10 = 50

Tuesday - Week 2 Day 1 - Seated Press, Chins & Dips

Warmup
Jump rope - 100 both feet, 100 alt, 50 high knees

Press
warmup
27 x 3
34 x 3
37 x 12 (3+)
I started out with a really easy 'max', I guess. Not such a bad thing, my press has always sucked.

Dips
BW x 5x15 - aiming for this amount, now to add weight next time and keep the reps high

Band pulls
grey band x 10,10,10

Chins
BW x 5x10 - aim to add weight next time and keep reps near constant

+stretching
Video of the last set of dips:

Sunday - Week 1 Day 4 - Back Squat, Good mornings

Warmup - rowing 1km ~4:15

Back Squat
warmup
95 x 5
110 x 5
122 x 10

Good mornings
20 x 10
40 x 5x10

Hang Knee Raises (can't do leg raises because my ceiling/floor distance is too small)
BW x 5x10

Friday - Week 1 Day 3 - Bench Press, Pullovers, Reverse flies, Chins

Warmup - jump rope, 100 doubles, 100 alternating

Bench Press
warmup
67 x 5
77 x 5
87 x 9

BB Pullover
40 x 10
43 x 5x10
Not as good as DB pullovers, but still solid

Reverse flies
4.5 x 20,20

Chins
BW x 5x10
Remains difficult for the wrists.

Wednesday - Week 1 Day 2 - Deadlift, Glute bridges, Ab wheel

Warmup - Jumprope x 100 dual feet, 100 alternating, 20 each leg

Deadlift
warmup
101 x 5
116 x 5
132 x 11

Glute Bridge
60 x 5x10

Ab Wheel
BW x 50 - one set

I like how this program gives me a single goal for each session. Hopefully I make good progress.

Tuesday - First Day of 5/3/1 - Week 1 Day 1 - Seated Press, Dips and Chins

Decided to give the 5/3/1 program a go, because I've been struggling to find something that gives me some structure but is flexible enough to meet my schedule and equipment limitations. This looks promising.

Using 90%, these are my "max lifts" for the starting cycle.

Squat - 144 kg
Deadlift - 155
Bench - 103
Seated Press - 41

I'd love to do standing press but ceiling limitations. Oh well.

Warmup - rowing 1.5km, 6min

Seated Press
20 x 5
29 x 5
34 x 5, 10

Dips - aiming for sets of 15
BW x 15,15,10,12,9
Total reps: 61

Pullups - aiming for sets of 10
BW x 10,10,8,8,6
Total reps: 42

Sunday - Pullovers, Deadlift

Rowing warmup - 1km 3:56

walked 15 miles this weekend, pretty tired

Back sunburned

BB Pullover
20 x 10
40 x 10,10,10 -tough on left side

Deadlift
40 x 5
70 x 5
110 x 5
142 x 5
162 x 3

Reverse Flies
4.5 x 10,10

Hanging Knee Raise
BW x 10,10

Lsit
10 count x 1,1,1

Tuesday - Back Squat, etc

Rowing 1000 m in 4:20 - warmup

Back Squat
20 x 5
60 x 5
80 x 5
101 x 5
133 x 2
152 x 1
161 x 1 - Form looked good on video
133 x 3

Need to do more core exercises.

Reverse flies
4.5 x 15
11.5 x 10,10,10

Chins
BW x 10,10,10

Ab Wheel
BW x 10,10,10

Plank
BW x 60s,

Friday - Light Back Squat, Bench, Power Clean, etc

Stained the deck yesterday so my back is pretty sore/weak

Back Squat (light)
20 x 5
60 x 5
80 x 5
101 x 5,5,5
Left back hurting a bit

Bench Press
20 x 5
60 x 5
80 x 5
101 x 5,4,4
failed on reps 5

Power Clean
70 x 3,3,3,3,3
Need to work on hook grip again

Ring Dips
BW x 10,10

Bicycles
BW x 20,20

Chins
BW x 10,10

Tuesday - deadlift, incline bench, etc

Incline bench

20 x 5,5 

52 x 5

66 x 3 (bad setup), 5,5,5

Need to improve technique

Deadlift

70 x 5

110 x 5

151 x 5,5,5

Did 3 last time

Flutter kicks

BW x 25,25

Ring Dips

BW x 10,10,10

Reverse flies

10 lbs x 15,15

Pull-ups

BW x 10,8,8

Monday - Back Squat 130 x 5, Bench Press light, etc

Back Squat
20 x 5
70  x 5
110 x 5
130 x 5,5,5
I'll increase next time.

--long break to cook dinner--

Bench Press (60%)
20 x 5
60 x 5,5,5

Chins
BW x 6
11 x 5
27 x 5,5,5

Hanging Knee Raise
BW x 8,8

Saturday - Back Squat 152 x 3, Dips and Chins

Left groin hurt a bit from walking on Thursday but it didn't appear to effect my lifting.

Rowing 500m in 2 min

Back Squat
20 x 5,5
70 x 5
102 x 3
122 x 3
143 x 3
152 x 3

Dips
BW x 6
12 kg x 5
23 x 5,5,5

Chins
BW x 5
12 kg x 5
23 x 5,5,5

Thursday - Heavy Bench, Light Back Squat, Hang Power Cleans, Etc

Rowing warmup - 500m

Back Squat - light (60-70%)
20 x 5
60 x 5
80 x 5
101 x 5,5,5

Bench Press
20 x 5
70 x 5
92.5 x 3
101 x 5,4,5
Gotta get 3x5 next time

Hang Power Clean
60 x 5x3
Light, since its been months.

Superset
Flies - 11 kg x 10,10,10
Ring Dips - BW x 10,10,6+2
Chins - BW x 10,10,8

New Programming to Try for 4 Weeks

I've found that unless I commit to some sort of programming, I don't have the drive to do the lifts I know I should be doing at the right frequency. I just end up doing whatever I want each time, and I don't make nearly as much progress.

This is a pretty basic exercise layout that should allow me to hit what I want to hit with the equipment that I have, and keep the workouts to the same general length that I'm currently doing, around 3-4 main exercises.

Broken up into two sections: Mon Tues, Wed Off, Thur Fri

Sunday and Saturday can be used for accessory movements or to make up for missing one of the other days to shift the schedule around.

Start: 8/4
Review: 9/2 (4 full weeks later)

All days have reverse flies (at least 30 reps) and at least 1 ab exercise for at least 3 sets.

(Sun) - Off
(Mon) - Bench (light/moderate), Back Squat, Weighted Chins
(Tues) - Seated Press/High Incline Press, Deadlift, Ring Dips + BW Chins/Pullups
(Wed) - Off
(Thur) - Bench (heavy), Back Squat (light), Cleans/Pulls, Ring Dips + BW Chins/Pullups
(Fri) - Back Squat (heavy), Weighted Dips, Weighted Chins
(Sat) - Off

Monday - Back Squat 142kg, Bench 94kg, Etc

Back squat felt way heavier than expected. Maybe insufficient warm up.

Back Squat
20 x 5,5
61 x 5
81 x 5
101 x 5
121 x 5
142 x 2,3
121 x 6
The drop set felt pretty good though.


Bench Press
20 x 8
60 x 5
80 x 5
94 x 5,5,5

Ring Hold Leg Raise
BW x 10,10,10

Chins
BW x 10,8,8

New weight plate holders for the gym - DIY

Built the first of these a few weeks ago and the last one just yesterday. A great way to get the weighs off the ground. Just got a few 2x6x8s, cut them into pieces, and screwed together.

I measured the width of the weights in the order I wanted them to sit and added a little wiggle room.

The width of the center pieces is 17", giving the total width of 20" (1.5 inch pieces on sides).

The total length is 37". Each holds a 25kg, 20kg, 15kg, and 10kg bumper, 2 iron 45#, and assorted smaller plates at the end. Since I was running out of side space, I put a 2x6 under the bottom to allow it to sit partially on the platform, since that is also 1.5" tall.

Saturday - Dips and Pullups

Just to get some more volume on these motions.

Ring Dips
BW x 8,10,10,10

Pullups
BW x 10,8,8

Friday - Accessory + Deadlifts

Trying to get back into a regular schedule.

Reverse flies
10 lbs x 15,15,15

Curls + Power snatches with bar - some

Chins
BW x 5,5,5
Can finally do these since I have the clearance above my head.

Dips
BW x 8,8,8

Deadlift
70 x 5
110 x 5
130 x 4
151 x 3,3,
Letting it down very slowly since its almost 11pm, made it much harder.

Ring holds and dips - 5,10,5
Gotta do more of these, I'm out of practice

Tuesday - Back from vacation

Took the last week off due to travel for vacation and work.

Bench Press
20 x 5
60 x 5
80 x 5
89 x 5,5

Back Squat
20 x 5
70 x 5
90 x 5
122 x 3
130 x 3

Pullups
BW x 8,10,8

Thursday - Seated Press, Deadlift, Pullups

Seated Press
20 x 5
40 x 5,5,5
This is tough because your head gets in the way since its a tall seat.

Deadlift
70 x 5
110 x 5
142 x 5,5,

Pullups
BW x 10,10,10

Pushups
BW x 20,23,24

Tuesday - Back Squat and Bench Press

Been away from home for a few weekends in a row so missed workouts.

Started off by moving all the weights across the room.

Pullups
BW x 10,10,10

Back Squat
20 x 6
70 x 5
110 x 5
130 x 5,5

Bench Press
20 x 5
60 x 5
80 x 5
94 x 5,5

Thursday - Upper body only

Leg raises
BW x 10,10

Landmine Press
20 x 10
40 x 8
51 x 8
57 x 8,8,8

Chest Flies
25 lbs x 10,10,10

Pullups
BW x 10,10,10

Band Pulls
10,10

Superset Front/Side/Reverse Raises
10 lbs x 10,10

Monday - Back Squat 132 (light), Incline Bench, etc

Back Squat
Felt heavier than expected.
20 x 5
60 x 5
92 x 5
110 x 5
132 x 3,5

Incline Bench
20 x 5
42 x 6
60 x 5,5,5

 BB Rows
20 x 8
60 x 11,10,25 (AMRAP last set)

Bench Leg Exts
BW x 12,15,15

Decline Situp
25 lbs x 10

Sunday - Upper Body

Ring Dips
BW x 10,8slow,8

Pullups
BW x 10,10,6

Rear, Front, Side Raise Superset
10 lbs x 15,15

Rear Flies
10 lbs x 25

Hanging Knee Raise
BW x 12,10,10

Friday - Deadlift light (130kg), etc

Still getting back into it slowly to avoid hurting myself.

Lying leg raise
BW x 10,10,10

DB Flies
25 lbs x 10,10,10

Reverse flies
25 lbs x 10,10,10

Bench Press
20 x 5,5,5
60 x 5
72 x 5
92 x 5,5

Deadlift
40 x 10
90 x 5
122 x 5
130 x 5

Ring Rows
BW x 10,10,10

Thursday - Back Squat light, other stuff

Rowing @ 7, 2 km 8:28

Back Squat
20 x 5
70 x 5,5
110 x 5,5,5
Hip no longer bothering me.

Pullups
BW x 8,8,8

Ring Dips
BW x 10,10, slow: 6-2-2

Ab Wheel
BW x 10,10,10

Reverse flies
4.5 x 12

Black belt yesterday.

Sunday - Starting back light

Rowing @ 8, 1km, 4:15

Reverse Flies
4.5 x 12,12

BB rows
20 x 8
52 x 10
57 x 10,10,10

Back Squat
bar x warmup
right hip bothering me
20 x 5,5,5
60 x 5,5,5

Dips
BW x 10,10,10,10

Hanging Knee Raise
BW x 10,10,10

Bodyweight stuff

Ring Dips
BW x 10,10,10,10

Sitting Leg Extensions
BW x 10,15,15

Bicycles
BW x 20,20

Rowing 1km @ 8, 4:04

Back after a break- Rings

The AC broke so I moved the bed into the basement. Couldn't lift there for a few weeks.

Ring Dips
BW x 10,10,10

Reverse Flies
4.5 x 10,12,12

Pullups
BW x 7,8,8

Friday - Deload

Stomach very full, affecting lifts.

BB Row
20 x 5,5
52 x 8
60 x 8,8,8,8

Landmine rows
42 x 8,8,8

Landmine Press
31 x 8
42 x 10
51 x 10,10,10

Back Squat
bar warmup
70 x 5
102 x 4
119 x 3
142 x 3
156 x 1

Reverse Flies
11.3 x 15,15,15

Wednesday - deadlift deload

Deadlift
70 x 5
110 x 5
132 x 5
151 x 3
172 x 2,2,2,

Ring Dips
BW x 10,10,10

Reverse Flies
4.5 x 15,15,15

+lacrosse ball

Inverted Rows
BW x 10,10,10

Monday - Back Squat deload

Been hitting max singles for a few weeks now and I think my body needs to deload a bit - also didn't sleep too well the week prior.

Back Squat
20 x 5
70 x 5
110 x 5
132 x 5
151 x 1,1
When 151 was difficult, I knew it was time to do a little deloading.

Pullups
10.5 x 5,
22 x 5,5,5,5

Ring Dips
BW x 10,10,10

Ab Wheel
BW x 10,10,10

Friday - Deadlift 192, etc

Leg raise (bars)

BW x 5 x 10

Deadlift

20 x 5

70 x 5

110 x 5

132 x 3

151 x 2

172 x 2

192 x 1

151 x 5

Ring dips

BW x 3x10

Wednesday - Back Squat 171, upper body

Back Squat
20 x 5
70 x 5
92 x 5
110 x 4
132 x 3
151 x 1
160 x 1
171 x 1
151 x 2,2

Reverse flies
4.5 x 10,10,10

Pullups
BW x 10,10,10

Ring Dips
BW x 10,10,10

Ab Wheel
BW x 10,10,10

Monday - Deadlift 196, Upper body

Deadlift
70 x 5,5
110 x 5
135 x 4
151 x 3
173 x 2
182 x 1
196 x 1
151 x 4

Inverted Ring Rows
BW x 10,10,10

Rings Dips
BW x 10,10,10

Leg Raise (bars)
BW x 10,10,10

+lacrosse ball

Friday - Back Squat 171, Upper body, stretches

Reverse flies
4.5 x 15,15,15

Back Squat
20 x 5,5
70 x 5
102 x 5
124 x 3
142 x 2
151 x 1
162 x 1
171 x 1 (374 lbs)
142 x 2,3

This is just under 30 kg off my best squat of 198.

Ring Dips
BW x 10,10,10,10

Hanging Knee Raises
BW x 10,10,10

Pullups
BW x 10,10,8

+stretches, lacrosse ball

Tuesday - Deadlift 193, upper body

Deadlift
70 x 5
110 x 5,5
142 x 2
162 x 2
184 x 1
193 x 1
142 x 5

Dips (bars)
BW x 8
11 x 8
22.5 x 5,5,5

Reverse flies
11 x 10,10

Hanging Knee Raise
BW x 10,10,10

Monday - Ring Holds

Ring Holds
BW x 30s,30,30,30

Ring Leg Raises
BW x 8,8

Sunday - Back squat 160, upper body

Back Squat
20 x 5
70 x 5,5,
90 x 5
111 x 5
131 x 3
151 x 2
160 x 1
131 x 5,5

Reverse Flies
4.5 x 12,12,12,

Ring Dips
BW x 20,13,9

Hanging Knee Raise
BW x 10,10,10

Rowing
1000m in 4:25 @7

Friday (PM) - Deadlift 190 kg, Upper body

Deadlift
20 x 6
70 x 5
110 x 5
132 x 4
151 x 2
173 x 2
181 x 1
190 x 1 (418 lbs)
132 x 5

Reverse Flies
4.5 x 10
11 x 10,10

Ring Dips
BW x 10,10,10

Ab Wheel
BW x 10
11 x 10
BW x 10

Tuesday - Back Squat 152, 172miss, etc

I slept very little two nights ago and definitely still feel like I'm catching up.

Reverse flies

4.5 x 15

11 x 10,10,10

Back Squat

20 x 5

70 x 5

90 x 5

111 x 4

131 x 3

152 x 1

172 x miss - This is the first back squat I've missed in a long time. Combination of too heavy, lack of sleep, not enough warmup?

152 x 1

111 x 5,5

I'll try again maybe in two sessions and work up to 160 or so next time.

Pullups
BW x 10,10,10

Ring Leg Raises

BW x 10,10,10

Ring Dips

BW x 10,10

Friday - Deadlift 188

Deadlift

70 x 5

110 x 5

132 x 4

152 x 3

174 x 1

188 x 1 (412 lbs)

Ring Dips

BW x 4x10

Inverted Ring Row

BW x 10,10,10

Wednesday PM - Back Squat 161, etc

Ring Dips
BW x 10,10,10

Reverse Flies
11 x 10,10,10

Back Squat
20 x 6
70 x 5
92 x 5
111 x 4
133 x 3
152 x 1
161 x 1,1
Leaning forward a lot on the first single. Back weakness, or legs?

Pullups
BW x 10,10,10

+lacrosse ball

Thursday - Deadlift 183, etc

Deadlift
70 x 5
110 x 5
142 x 5
162 x 5
183 x 1 (402 lbs)
142 x 5

Pullups
BW x 8
11 x 5
22 x 5,5,5 (50 lbs)

Reverse Flies
4.5 x 12,12

Monday - Back Squat 165

Back Squat

20 x 6

70 x 5

90 x 5

110 x 4

130 x 3
151 x 1
165 x 1
130 x 5,5

Reverse Flies
4.5 x 12,12
7 x 10,10

Ring Dips
BW x 10,10

Side Plank
4.5 x 30s, 30s

+some ab exercises

Tuesday - Deadlift 180, upper body

Deadlift
70 x 8
110 x 5
130 x 5
153 x 4
171 x 1
180 x 1
130 x 5

Ring Dips
BW x 12,12,12

Pullups
BW x 8,10,10

Pushups
20

Reverse Flies
4.5 x 10

Sunday (PM) - Back Squat 158, upper body

Back Squat
20 x 5,5
70 x 5
110 x 5
130 x 3
153 x 1
158 x 1
130 x 5,5

Reverse flies
4.5 x 12,12,12

Pullups
BW x 8,
11.5 x 5
23 x 5,5,5

Side Plank (dynamic)
2.3 (5lbs) x 20,20

+stretching

Friday (PM) - Deadlift 170 x 2, upper body

Deadlift:
20 x 5
70 x 5
110 x 5
130 x 5
151 x 5
170 x 2

Ring Dips
BW x 10,10,10

Reverse flies
4.5 x 12

Inverted Rows (Rings)
BW x 10,10

Ab Wheel
BW x 10,10

+stretch

New Home, New Home Gym

Well, its not exactly DIY, but I've upgraded my home gym significantly. I'll elaborate on this post in the future.

Thursday - Upper body

Dips
BW x 10
11 x 5
22 x 5
33 x 5
41 x 5,5,5

Ring Chins
BW x 5,5,5
I don't like these when the rings are on the rack, the range of motion is too small.

Leg raise (bar)
BW x 10,10,10

Inverted Row (rings)
BW x 10,10,10

Reverse flies
4.5 x 12,12,12

Pushups
BW x 25,25

+stretches and PT

Wednesday PM - Back Squat 152 x 2, etc

Back Squat
20 x 5,5
70 x 5
90 x 5
110 x 3
132.5 x 3
151 x 2
110 x 10
Tightness in left lower back.

Ring dips
BW x 10,10,10

Ring Lsit raise
BW x 8,8

+stretches

Tuesday AM - Rowing 4km

Rowing 4km in 18:43
+stretches

Monday PM - Deadlift 151, upper body

Deadlift
70 x 5
111 x 5
131 x 5
151 x 5,5

Pullups
BW x 8
11 x 8
22.5 x 5,5,5

Ring Dips
22.5 x 5 (too heavy to control)
11 x 5,5
BW x 10
Decided I prefer BW for ring dips

Reverse Flies
4.5 x 15,15

Ab Wheel
BW x 3x10

Glute Bridge
BW x 60

Saturday PM - Back Squat 156

Back Squat
BB x 6,6
70 x 5
90 x 5
111 x 4
131 x 3
151 x 1
156 x 1
111 x 5,5
Trying some max single + drop sets for a while to see how it goes.

Ring Dips
BW x 4x10

Band Pulls
10,10

Hanging Knee raise
BW x10,10

Supermans
BW x 10,10

+other PT execises

Side Planks (hold)
BW x 45s

Friday AM - Upper body only

Pullups
BW x 8,8,8

BB row
bar x some
40 x 10
62 x 8,8,8

Ring Dips
BW x 4 x 10

Reverse Flies
4.5 x 15,15

Side Planks (hold)
BW x 30

+other ab exercises

Wednesday AM - Rowing and Dips

Took some time off because I was sick, but good to be back.

Rowing 3km in 13:20

Experimenting with lower resistance settings, as I learned that higher is not better/harder.

Rings Dips
BW x 10,10,10

Tuesday PM - Back Squat 160 kg, upper body, PT

Rowing @ 6 for 1000m, 4:00. After reading up a bit online, I realized that rowing at 10 is not harder, it is just different. Going at 6 really took a lot out of me since I upped the pace.

Pullups
BW x 8,8,8,8

Back Squat
bar x 5
70 x 5
90 x 5
110 x 4
130 x 2
151 x 1
160 x 1 (352 lbs)
Measured the weight of my iron plates. The bumpers are spot on, but the iron is 45.4, 45.4, 44.0, 48. So I'll use the two that match. If some of my others are exactly 44 that would be ideal, as I can just call it 20kg.

Reverse Flies
4.5 x 15,15,10

Ring Dips
BW x 10,10,10,7
Focusing on rings facing out position between reps and at end.

Inverted Ring Row
BW x 10,10,10

Side planks
BW x 20,20

Bicycles
BW x 20,20

Friday AM - Upper body and stretches (light)

Kept it light.

Ring Dips

BW x 8,10,10,10

Band Pulls x 20,20,20

Bicycles

BW x 20,20,20

Back exts

BW x 20,20,20

+stretches

Thursday AM - Rowing

Rowing @ 9 for 4000m 18:47
+stretches

Wednesday PM - Back Squat 156 x 3, upper body

Back Squat
bar x 5
70 x 5
90 x 5
110 x 5
130 x 4
156 x 3,2
Still a far cry from 198 but its good to be getting back up there.

Reverse flies
4.5 x 12,12,12,15

Reverse crunches (kind of, more like tucks)
BW x 20,20,20

Ring Dips
BW x 4x12

Inverted Ring Rows
BW x 3x10

Side Planks
BW x 20,20

Tuesday AM - Rowing 4 km

Rowing @ 9 for 4000m, 18:19

Monday PM - Upper body only

Ring Dips
BW x 8, 10,10,10,10,10

Pullups
BW x 6x8

Ab Wheel
BW x 3x10

CoC #1 - 5,5,5/4 (r/l)

Sunday AM - Rowing 30 min

Rowing @ 9 for 30 minutes, 6783m
2:12 avg/500m

Saturday PM - Back Squat 149, upper body work

Rowing warmup, 3 min

Back Squat
70 x 5
90 x 5
110 x 5,5
130 x 3
149 x 3,3 (328 lbs)

Ring dips
BW x 5x10

Reverse Flies
4.5 x 2x15

Inverted Rows (Rings)
BW x 10,10,10

Floor L-sit raises
BW x 10,10

Friday - Rowing 20min

Rowing @ 9 for 20 minutes, 4246m (2:21 avg/500m)

+ a few PT exercises

Thursday PM - Upper body work

Probably should have squatted by my back was feeling pretty bad. Did a lot of PT work and stretches.

Rowing 2000m in 8:43 @ 9

Supermans
BW x 12,12
+some stretches

Good mornings
20 x 8
40 x 6,8,8,

BB row
40 x 10
60 x 5
80 x 5,5,
I wrote down that I did 60 x sets of 10 and 15 last time, not sure that was right.

Ring Dips
BW x 6x8

Pullups
BW x 3x10

Inverted Ring Rows
BW x 10,10,10

Ab wheel
BW x 2x10

Glute Bridge
BW x 20,20

Russian Twist
BW x 30,30

Side Plank
BW x 50s,50s

+stretches

Wednesday AM - Light stuff

My mats are outside to air out so I've been staying away from the heavy noise-making, floor hurting exercises like squats and deadlifts until I have them back.

Ring dips
BW x 8,10,8

Inverted Ring Rows
BW x 8,10,10
Tried to use weight, but short of a weight vest its not feasible.

Ring Lsit
BW x 8s,8s,6s

Reverse flies
4.5 x 10,10

Tuesday PM - Back Squat 140, upper body

Reverse flies
4.5 x 3x10

Back Squat
70 x 5
90 x 5
110 x 4
130 x 4
140 x 5,5

Ring Dips
BW x 3x8

Ring Lsit raises
BW x 8

Floor Lsit
BW x 12s,9s

Pullups
BW x 10,8

Inverted Ring Row
BW x 10,8

Monday AM - light stuff

I'll squat tomorrow, back sore.

Rowing @ 9, 2000m in 9:18

Pull-ups

BW x 8,8,8

BB row

60 x 10,10,15

Ring Dips

BW x 12,12,12

Glute bridge 

4.5 x 15,15,15

Ab Wheel

BW x 10,10,10

Total time 37m

Sunday AM - Deadlift, upper body work

Rowing 1000m in 3:53 @9 This was really hard.

Reverse flies
4.5 x 12
10 x 8,8,8 (this was hard to hold and my form suffered)
4.5 x 12

Deadlift
70 x 5
110 x 5
130 x 5
151 (332lbs) x 5,5
First set double overhand, second set strapped.

Ring Dips
BW x 4x10

Inverted Rows (Rings)
BW x 10,10,10

Side Plank (Dynamic)
4.5 x 10ea

Side plate raise (standing)
20 x 15ea

L-sit raises
BW x 10,10

Thursday PM - Back squat 130, etc

Back squat
bar x 8
70 x 5
90 x 5
110 x 4
130 x 5,5,5

Reverse flies
4.5 x 4x12

Ring Dips
BW x 4x10

Ring L-sit holds
BW x 14s

L-sit (bars) BW x 10s, 10 raises, 10s

+PT exercises

Wednesday PM - Deadlift, upper body

Ring dips 

BW x 8

Deadlift

Bar x 5

70 kg x 7

110 x 5 

130 x 5

142.5 x 5,5,5

Reverse fly

4.5 x 4x12

Ring Dips

BW x 8

20 lbs x 8

40 lbs x 3x8

L sit (rings)

BW x 10s, 10s, 14s

Inverted Row (rings)

BW x 3x10

Side plank (dynamic)

BW x 20

+stretching 

Tuesday PM - Back Squat, PT, rings

Rowing for 1000m in 4:03, @ 9 difficulty

Band Pulls x 3x10

Reverse Flies
4.5 x 4x12

Back Squat
bar x 5
60 x 5
80 x 5
100 x 4
120 x 5,5,5
Not going back into heavier weight too fast. Rhomboid felt decent, though I did feel it a bit on the lift. Not pain though. Low back tight but not hurting.

Ring Dips
BW x 8,8,8
Found out I can do these with weight, may try next time.

Ring Lsit raise
BW x 8,8,8, then 10s hold

Ring Lsit Chins
BW x 5,5,5
Harder than it looks.

Ab Wheel
BW x 3 x 10

Side plank (dynamic)
BW x 20 each side

+PT exercises and stretches (leg to hand side to sides especially good)

Monday PM - gym setup and some light work

Low back was hurting a bit on the right side, so I took the time today to set up the gym equipment and move the mats around. Given that each mat is 104 lbs, this was actually a pretty big effort. Then I had to move the squat rack and all the weights.

I also did some ring leg raises.

Lsit Ring Leg Raises
BW x 8,8,8

PT exercises
Glute bridge - 2x15
Back bridges - some
Band pulls - 2x~10
Alt leg raises - 2x15
Cat/camels

Reverse flies
4.5 x 3x15

Ring Dips
BW x 8,8

+ stretches

Floor Lsit holds - 12,15

Friday AM - Back Squat light, etc

Rowing @ 9 for 5:30 (2:15 pace)

Reverse flies
4.5 x 3x10

Back Squat
bar x 5
60 x 5
92.5 x 5,5

What is a good low back warmup exercise?

Low back sore (deadlift lag?)

Ring tucked Lsit
BW x 10s,10s,10s

Ring Lsit raise
BW x 10

Ring Dips
BW x 9,10,8
All done slow

Inverted Row (Rings) BW x 10,10,10

At night:
Lsits (ground)
BW x 3x10sec hold

Thursday AM - Deadlift, etc

Keeping it light to heal the rhomboid.

Rowing @ 9, experimenting with intermittent sprints @ 30 second intervals

Ring Lsit raises
BW x 8,8,8

Deadlift
70 x 5
102 x 4,4,4
Rhomboid difficulty in setting it down quietly.

Reverse flies (did these during DL too)
4.5 x 5x10

Ring Dips
BW x 5,5,5

Low back sore

Wednesday AM - Really light, letting rhomboid heal

Took it very easy on the lifts today, nothing heavy at all. Now rowing machine either. Still definitely feeling the rhomboid but better than yesterday for sure. Hopefully another day does it good, and I can get back to lifting heavy soon.

Ring Dips
BW x 10,10,7,7

Reverse Flies
5 lbs x 15,15,15

+stretches for shoulder

Inverted Ring Rows
BW x 8,8,8

Side plank - dynamic
BW x 15,15

Bicycles
BW x 20,20

Band Pulls
Grey band x 15,15

Tuesday AM - Back Squat 140kg, left rhomboid pain,

Rowing @ 9 for 5 min (2:10 pace)

Back Squat
bar x 5
60 x 5
80 x 5
110 x 4
124 x 4
140 x 5,5
Hurt my left rhomboid doing this, just like before. Maybe it was not enough warmups in the morning? I'll start doing Reverse flies once it is healed to strengthen and hopefully find some additional exercises. Tagged this post with "injury", hopefully it doesn't turn into one.

Inverted Row (Rings)
BW x 10,8+holds

Reverse Flies
4.5 x 10,10,10

Ring Dips
BW x 10, 10+hold

Lying leg raise
BW x 10

Need to start doing reverse flies as a warmup for the rhomboid, and heavier as a strengthening exercise. Will start when pain goes.

Squats felt pretty strong otherwise.

Monday AM - light

Rowing @ 9 for 6 (230 pace)

Ring Dips

BW x 4x10

Single leg glute bridge 

BW x 2x10ea

Superman

BW x 20 + 30s hold

Side plank

BW x 60s hold ea

Sunday PM - Deadlift 142kg, dips and pull-ups

Rowing @ 9 for 5

Deadlift 

60 x 5

110 x 5

142 x 5,5

(315 lbs)

Dips

BW x 8

20 x 5

45 kg x 5,5,5 (100 lbs)

Pull-ups

BW x 6,10,8

Ring Dips and Inverted Row (rings), one set each then gotta cut workout short due to plans. 

Saturday PM - Back Squat 135kg (297 lbs), Dips, PT

Rowing @ 9 for 5 minutes, good pace

Ring Dips

BW x 4x8

Back Squat

Feeling much stronger than yesterday morning, and back feeling better too. Decided to use belt today, which of course helped. Now that the weight is getting heavier I'm going to use the belt more on work sets.

bar x 5

60 x 5

80 x 5

100 x 5

120 x 5

135 x 5,5

Rear Delt Raise

4.5 (10lbs) x 12,12,12

Inverted Row (rings)

BW x 10,10,10

Side plank

Dynamic - BW x 20

Static - BW x 40s

Bicycles

BW x 20,20

Alt Leg/Arm Raise

BW x 20,20

Friday AM - really light Back Squat, PT

Rowing @ 9 for 9 min

Back Squat

Was going to up the weight but back felt really bad. 

60 x 5,5,5,5

Leg raise (rings)

BW x 8,8,8

Feeling in left glute/back

Glute bridge

40 x 8

20 x 8,8,8

Side plank dynamic 

BW x 2x20

Leg arm alt raise

BW x 20

Superman

BW x 20

Bicycle 

BW x 20

Thursday AM - Deadlift 135kg, upper body

Rowing @ 9 for 8

Deadlift 

Bar x some

60 x 5

80 x 5

110 x 5

135 x 5,5,5 (297 lbs)

Ring Dips

BW x 10,10,10,8

Hang knee raise

BW x x 8,10,10

Inverted Row (rings)

BW x x 10,10,10

Wednesday - Back Squat 130kg, physical therapy

Rowing @ 9 for 6 minutes

Back Squat
60 x 5
80 x 5
110 x 4
130 x 5,5 - form started to break down on second set, stopped. I think more warmups would be good.

Bicycles
BW x 20,20

Leg/Arm alternate raises
BW x 20,20

+Stretches

Notes:
More reps on the squat would be good, but at lower intensity. Maybe drop sets after main sets?

Might want to start using the belt again on top sets.

Tuesday AM - upper body

Rowing @ 9 for 5

Pull-ups

BW x 8,8

22.5kg x 5,5,5

Inverted row (ring)

BW x 10,10,10,10

Ring Dips

BW x 10,10,10

Bicycle

20,20

Side plank dynamic

20ea

Monday - Back Squat 125 kg, etc

Rowing @ 9 for 5

Back Squat 

Bar x 5

60 x 5

100 x 4

125 x 5,5,5 (275 lbs)

Ring Chins

BW x 5,5,5

Ring Dips

BW x 10,10,8

Ring push-up

BW x 10,10,10

Rear delt raise

4.5 x 10,10,10

Sunday AM - Deadlift 130, etc

Rowing @ 9 for 5 min

Inverted Rows (rings)
BW x 10,10,10,10

Deadlift
60kg x 5
110 x 5
130 x 5,5,5

Ring Dips
BW x 10,10,8,8

Ab Wheel
BW x 10,10

Saturday AM - rings, Back Squat 121

Rowing @ 9 for 5min

Ring Dips 

BW x 5x8

Back Squat

Bar x 5

60kg x 5

80 x 5

101 x 5

121 x 5,5,5

Difficult.

Inverted ring rows

BW x 4x10

Ring push-ups

BW x 3x10

Side planks (dynamic)

BW x 2x15

Stretching & hip thrusts

Friday - Back Squat 120kg, etc

Rowing @ 8.5 for 5m

Ring Dips

BW x 10,10,6+4

Slow and full ROM

Knee raise (rings)

BW x 3x8

Back Squat

Bar 2x5

60 kg x 5

80 x 5

100 x 5

120 x 5,5,5 (265 lbs)

Finally getting close to an appreciable weight again.

Pull-ups

BW x 8

20 kg x 6,6,6

Inverted row(rings)

BW x 3x10

Ring push-up

BW x 2x10

Thursday - hotel

Ab Wheel 

BW x 10,10

Push-ups

BW x 15,15

Monday (AM)

Rowing @ 8 for 5min

Ring Dips 

BW x 3x10

+Straight arm holds

Ring push-ups 

BW x 7,8,7

Ring Chins

BW x 3x5

Ab Wheel

BW x 2x10

Front and side raises

Slowsidekicks 

Friday (am) - deadlift 110

Rowing @ 8 for 10 min

Ring Dips

BW x 9,9,9

Deadlift 

60 kg x 5

110 x 5,5,5

Flutter kicks

BW x 2x20

Russian twist

2x20

Thursday AM - back squat 100 kg, etc

Rowing 3 min @ 8

Back Squat

Bar ~

60 kg x 5

80 x 5

100 x 5,5,5

Dips

BW x 6

50 lbs x 5

70 x 5

92.5 (42kg) x 5,5,4*

BB rows 

60 kg x 8,8,8

Superman 

BW x 10,10

Ab wheel

BW x 10,10

Wednesday AM -

Rowing 15 min @ 8

Ring dips

Bodyweight x 8,8,8

Hanging knee raise

Bodyweight x 8

Bicycles

2x30

Alt leg and arm raise

2x20

Side plank

Bodyweight x 40s

Front and side raise 

10ea

Tuesday - back squat 96, dips, chins

First lift after ski vacation and much shoveling

Back squat

Bar x 9

60 x 5,5

80 x 5

96 x 5,5,5

Ring chins

Bw x 5x5

Ring dips 

BW x 4x7

Ab wheel

bw x 3x10

Leg raise, front and side

2x10 each side

Monday - Pullups, Deadlifts, Dips

Rowing @ 8 for 5 min

Pullups
BW x 6,6,6

Deadlift
60 kg x 5,5
92 x 5,5,5,5

Dips
BW x 10
20 kg x 5
40 x 5,5,5

Alt Leg / arm raise
BW x 20,20

Butteryfly kicks
20s,20s

Bicycles
20,20

+stretching

Thursday - Pullups, Ab exercises, Dips

Rowing @ 7.5 for 3 min

Pullups
BW x 8,8
20 kg x 5,5,5

Hanging Knee Raise
BW x 10,10

Ring Dips
BW x 5x5

Ab Wheel
BW x 10,10,10

Side Plank (static)
BW x 50s

Dynamic
20 ea

Standing leg raise
front and side x 10

Tuesday - Back Squat light, Dips 35kg, Chins, etc

Rowing @ 8 for 2 min warmup

Back Squat
bar x 5
60kg x 5,5
80 x 5
92 x 5,5,5 (202 lbs)

Dips
BW x 5
25 kg x 5
35 x 5,5,5 (77 lbs)

Ring Chins
BW x 5,5,5,5

Inverted Rows
BW x 10

Push Crunch
16 kg x 12,12,12 (35 lbs)

Supermans
BW x 20,20

Leg raises - front and side 10x each

Sunday - Pullups, Dips, Rows, etc

Rowing for 4 min @ 8

Pullups
BW x 5,5,5,5,

BB Rows
40 kg x 8
60 x 8
69 x 8,8
Set the safeties lower next time if I'm working in the rack, 7 was too high.

Dips
20 kg x 5
24.5 x 5
29 x 5,5,5

Push Crunch (knees up)
10 kg x 12,12,12,

Alt Leg/arm raise
BW x 20,20

Ab Wheel
BW x 10,10

+standing leg raises (side and front)

Friday - Pullups, Rings Exercises, Light Back Squat, etc

Rowing 3 min @ 7

Pullups
BW x 5,5

Rings Dips
BW x 5x5

Rings Chins
BW x 5x5

Back Squat
bar ~
60 kg x 5,5,
80 x 5,5,5

Next time, more weight (maybe 90?)

Hanging Knee Raises (with straps)
BW x 12,12

Bicycles
BW x 3x15

Ab wheel
BW x 3x10

Alt Leg/arm raise
BW x 20,20

+stretching

Wednesday - Light Back Squat, Leg Raises, Ring holds, dips, etc

Rowing 2 min @ 7

Back Squat

bar x 5

60kg x 5

80 x 5,5,5

Getting back into it slowly.

Leg Raises (laying down)

BW x 20,20

Rings Holds

some x 10s each

Much harder than I anticipated.

Dips

BW x 5

25lbs x 5

50 x 5,5,5

Supermans

BW x 10,10

Piriformis stretch

Tuesday - Light Back Squat, Dips, Chins, PT exercises

First time using the new rack to squat. Kept it super light.

Workout out at home, i'll likely be moving back to KG.

Back Squat
bar x some
60kg x 5,5,5

Pullups
BW x 5,5,5

Dips
BW x 5,6,6

PT Exercises
piriformis stretch 2 x 30s
single leg bridge - 3x10 (for some reason this caused my hamstring to cramp)
pelvic rotation - 1x20
childs pose
alternating leg/arm raise - 2x20
bicycles (in pelvic tuck) - 3x15s continuous

Ring holds  -these are surprisingly hard.

Monday - Dips and Chins (new gym equipment!)

Got myself a squat rack and put it together! Also got some dip bars, and rings, and I have weights and a barbell. The only thing I don't have at the moment are some mats and a bench.

Dips
BW x 5,5,5,5,5,5

Pullups
BW x 5,5,5,5,5

Sunday - very light back squat, pullups

Back from Christmas, back was hurting me. Kept it super light.

Back Squat
bar x some
135 x 5,5
185 x 4,4,3,3

Pullups
BW x 5,5
25 x 5
50 x 5,5,5,5,5,