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