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