Week 3 Tuesday

Week 3 Tuesday
Tuesday 30 Nov 2021, 13:24

Squat (Barbell)
Set 1: 315 lbs × 6 @ 8.5
Set 2: 315 lbs × 6
Set 3: 315 lbs × 6 @ 9.0
Note: Increase weight week 4 small amount. 

Leg Press
Set 1: 380 lbs × 12 @ 9.0
Set 2: 380 lbs × 9 @ 9.5
Note: Maintain weight week 4 or 5lb only.

Nordic Curl
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps
Note: Using a medicine ball to assist ROM tracking
Note: Add reps and reduce assistance.

Standing Calf Raise (Machine)
Set 1: 335 lbs × 13
Set 2: 335 lbs × 10
Set 3: 335 lbs × 9
Set 4: 335 lbs × 8
Note: Increase weight week 4

Wrist Roller
Set 1: 42.5 lbs × 1
Set 2: 42.5 lbs × 1
Set 3: 42.5 lbs × 1
Note: Maintain weight or marginal increase week 4.
Note: Single rep is up and down the full length. Smaller plates help increase rep count.

with Strong
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Week 3 Monday

Week 3 Monday
Monday 29 Nov 2021, 14:53

Face Pull (Cable)
Set 1: 145 lbs × 16
Set 2: 145 lbs × 14
Set 3: 145 lbs × 12 @ 7.0
Note: Week 4 more weight.

Incline Chest Press (Machine)
Set 1: 155 lbs × 12 @ 8.5
Set 2: 155 lbs × 10
Set 3: 155 lbs × 9 @ 9.5
Note: Week 4 more weight

Front Raise (Barbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 12
Set 3: 60 lbs × 10
Note: Week 4 more weight.

Lat Pulldown (Cable)
Set 1: 135 lbs × 16
Set 2: 135 lbs × 10 @ 10.0
Set 3: 135 lbs × 9 @ 10.0
Note: Week 4 repeat weight. Increase reps.

Chest Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Note: Skullcrusher bothering left forearm at the bottom of the movement.

Neck Curl
Set 1: 17 lbs × 30
Set 2: 21 lbs × 20
Set 3: 21 lbs × 19
Note: Using neck harness and FreeMotion cable machine

Neck Extension
Set 1: 21 lbs × 25
Set 2: 21 lbs × 15
Set 3: 21 lbs × 15
Note: Using neck harness and FreeMotion cable machine

with Strong
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Week 2 Friday

Week 2 Friday
Friday 26 Nov 2021, 12:15

Chin Up
Set 1: (+45 lbs) × 8
Set 2: (+45 lbs) × 8
Set 3: (+45 lbs) × 8
Note: Add weight week 3

Chest Fly (Dumbbell)
Set 1: 30 lbs × 20
Set 2: 30 lbs × 18
Set 3: 30 lbs × 16

Face Pull (Cable)
Set 1: 140 lbs × 17
Set 2: 140 lbs × 15
Set 3: 140 lbs × 13

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 21
Set 2: 20 lbs × 19
Set 3: 20 lbs × 16
Set 4: 20 lbs × 13

Neck Curl (Plate-loaded)
Set 1: 5 lbs × 31
Set 2: 5 lbs × 22
Set 3: 5 lbs × 19

Neck Extension (Plate-loaded)
Set 1: 10 lbs × 22
Set 2: 10 lbs × 22
Set 3: 10 lbs × 16

with Strong
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Week 2 Thursday

Week 2 Thursday
Thursday 25 Nov 2021, 12:01

Good Morning (Barbell)
Set 1: 285 lbs × 8
Set 2: 285 lbs × 8
Set 3: 285 lbs × 8

Leg Press
Set 1: 325 lbs × 20
Set 2: 325 lbs × 18

Hanging Leg Raise
Set 1: 15 reps
Set 2: 12 reps
Set 3: 10 reps
Note: Continuing with these to finish the mesocycle.

Seated Calf Raise (Plate Loaded)
Set 1: 105 lbs × 19
Set 2: 105 lbs × 16
Set 3: 105 lbs × 13
Set 4: 105 lbs × 13

Wrist Roller
Set 1: 40 lbs × 15
Set 2: 40 lbs × 16
Set 3: 40 lbs × 16
Note: Counting 'stroke' of left and right as one. Can get 15-16 max with length of rope. 

with Strong
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Week 2 Wednesday

Week 2 Wednesday
Wednesday 24 Nov 2021, 14:35

Bent Over Row (Barbell)
Set 1: 155 lbs × 15
Set 2: 155 lbs × 13
Set 3: 155 lbs × 11

Incline Bench Press (Barbell)
Set 1: 165 lbs × 5
Set 2: 165 lbs × 5
Set 3: 135 lbs × 8
Note: Still getting used to the motion. Try seat level 2-3, middle finger on marks. Worked pretty well in week 1. Bring bar to clavicles or right under?
Note: Dropping weight and upping reps to get more technical practice

Bench Press (Dumbbell)
Set 1: 75 lbs × 16
Set 2: 75 lbs × 14

Upright Row (Barbell)
Set 1: 140 lbs × 15
Set 2: 140 lbs × 14
Set 3: 140 lbs × 12

Cable Crunch
Set 1: 120 lbs × 12
Set 2: 120 lbs × 11
Set 3: 120 lbs × 11
Note: Standing

Neck Curl (Plate-loaded)
Set 1: 5 lbs × 24
Set 2: 5 lbs × 22
Set 3: 5 lbs × 18

Neck Extension (Plate-loaded)
Set 1: 10 lbs × 21
Set 2: 10 lbs × 18
Set 3: 10 lbs × 15

with Strong
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Week 2 Tuesday

Week 2 Tuesday
Tuesday 23 Nov 2021, 13:41

Squat (Barbell)
Set 1: 305 lbs × 6
Set 2: 305 lbs × 6
Set 3: 305 lbs × 6

Leg Press
Set 1: 370 lbs × 12
Set 2: 370 lbs × 10

Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 6 reps
Note: Using a medicine ball to assist ROM tracking

Standing Calf Raise (Machine)
Set 1: 325 lbs × 13
Set 2: 325 lbs × 10
Set 3: 325 lbs × 9
Set 4: 325 lbs × 8

Wrist Roller
Set 1: 40 lbs × 3

Workout notes: Tuesday after two BJJ sessions will be tougher than usual. Consider changes in future cycles to accommodate.
with Strong
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Neck session Monday

Neck session
Monday 22 Nov 2021, 14:14

Neck Flexion (Chin to Chest)
Set 1: (+2.5 lbs) × 30
Set 2: (+2.5 lbs) × 23

Neck Extension (Head Back)
Set 1: (+2.5 lbs) × 25
Set 2: (+2.5 lbs) × 24

Neck Twist
Set 1: (+2.5 lbs) × 15
Set 2: (+2.5 lbs) × 15

Neck Side Flexion (Ear to Shoulder)
Set 1: (+2.5 lbs) × 16
Set 2: (+2.5 lbs) × 15

with Strong
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Week 2 Monday

Week 2 Monday
Monday 22 Nov 2021, 13:23

Face Pull (Cable)
Set 1: 140 lbs × 16
Set 2: 140 lbs × 14
Set 3: 140 lbs × 12
Note: Week 3 more weight.

Incline Chest Press (Machine)
Set 1: 150 lbs × 12
Set 2: 150 lbs × 10
Set 3: 150 lbs × 9
Set 4: 150 lbs × 7
Note: Week 3 more weight

Front Raise (Barbell)
Set 1: 55 lbs × 15
Set 2: 55 lbs × 12
Set 3: 55 lbs × 10
Note: Week 3 more weight.

Lat Pulldown (Cable)
Set 1: 130 lbs × 16
Set 2: 130 lbs × 12
Set 3: 130 lbs × 10
Note: Week 3 more weight.

Skullcrusher (Barbell)
Set 1: 60 lbs × 16
Set 2: 60 lbs × 12
Set 3: 60 lbs × 9
Note: Week 3 same weight. Fixed technique and now it's more difficult. Letting elbows come forward (toward waist) on eccentric. More elbow ROM.

with Strong
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Neck session Saturday

Neck session
Saturday 20 Nov 2021, 10:48

Neck Flexion (Chin to Chest)
Set 1: 30 reps
Set 2: 26 reps
Set 3: 17 reps

Neck Extension (Head Back)
Set 1: 30 reps
Set 2: 30 reps

Neck Twist
Set 1: 15 reps
Set 2: 25 reps
Set 3: 22 reps

with Strong
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Week 1 Friday (Saturday)

Week 1 Friday (Saturday)
Saturday 20 Nov 2021, 08:37

Chin Up
Set 1: (+35 lbs) × 8
Set 2: (+35 lbs) × 9
Set 3: (+35 lbs) × 8

Chest Fly (Dumbbell)
Set 1: 25 lbs × 26
Set 2: 30 lbs × 17
Set 3: 30 lbs × 15
Note: Consider cable flies for a future cycle. Better peak contraction with constant tension?

Face Pull (Cable)
Set 1: 135 lbs × 16
Set 2: 135 lbs × 14
Set 3: 135 lbs × 12
Set 4: 135 lbs × 12
Note: In lieu of Rear Delt Machine

Lateral Raise (Dumbbell)
Set 1: 20 lbs × 20
Set 2: 20 lbs × 18
Set 3: 20 lbs × 15
Set 4: 20 lbs × 12

Bicep Curl (Cable)
Set 1: 90 lbs × 16
Set 2: 90 lbs × 13
Set 3: 90 lbs × 12
Note: In lieu of EZ bar curl

Workout notes: Apartment gym on Saturday morning
Workout notes:  pushed Friday back because I was sick.
with Strong
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Week 1 Thursday

Week 1 Thursday
Thursday 18 Nov 2021, 15:13

Good Morning (Barbell)
Set 1: 255 lbs × 8
Set 2: 265 lbs × 8
Set 3: 275 lbs × 8

Leg Press
Set 1: 315 lbs × 20
Set 2: 315 lbs × 18

Hanging Leg Raise
Set 1: 14 reps
Set 2: 11 reps
Set 3: 9 reps
Note: Unweighted to avoid hip flexor issue.

Seated Calf Raise (Plate Loaded)
Set 1: 100 lbs × 19
Set 2: 100 lbs × 16
Set 3: 100 lbs × 13
Set 4: 100 lbs × 14

Wrist Roller
Set 1: 35 lbs × 3

with Strong
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Week 1 Wednesday

Week 1 Wednesday
Wednesday 17 Nov 2021, 14:27

Bent Over Row (Barbell)
Set 1: 145 lbs × 15
Set 2: 145 lbs × 13
Set 3: 145 lbs × 11

Incline Bench Press (Barbell)
Set 1: 155 lbs × 5
Set 2: 155 lbs × 5
Set 3: 155 lbs × 5
Note: Still getting used to the motion. Try seat level 3, middle finger on marks. Worked pretty well in week 1.

Bench Press (Dumbbell)
Set 1: 70 lbs × 16
Set 2: 70 lbs × 14

Upright Row (Barbell)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 14
Set 3: 135 lbs × 12

Workout notes: skipped ab work due to hip flexor issue
with Strong
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Week 1 Tuesday

Week 1 Tuesday
Tuesday 16 Nov 2021, 13:57

Squat (Barbell)
Set 1: 295 lbs × 5
Set 2: 295 lbs × 5
Set 3: 295 lbs × 5

Leg Press
Set 1: 360 lbs × 12
Set 2: 360 lbs × 10

Nordic Curl
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Note: Using a medicine ball to assist ROM tracking

Standing Calf Raise (Machine)
Set 1: 315 lbs × 13
Set 2: 315 lbs × 10
Set 3: 315 lbs × 9
Set 4: 315 lbs × 8
Note: Standing.

Wrist Roller
Set 1: 35 lbs × 3

Workout notes: Tuesday after two BJJ sessions will be tougher than usual. Consider changes in future cycles to accommodate.
with Strong
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Week 1 Monday

Week 1 Monday
Monday 15 Nov 2021, 14:36

Face Pull (Cable)
Set 1: 135 lbs × 16
Set 2: 135 lbs × 14
Set 3: 135 lbs × 12
Note: Week 2 more weight.

Incline Chest Press (Machine)
Set 1: 140 lbs × 12
Set 2: 140 lbs × 10
Set 3: 140 lbs × 9
Set 4: 140 lbs × 7
Note: Week 2 more weight

Front Raise (Barbell)
Set 1: 55 lbs × 13
Set 2: 55 lbs × 11
Set 3: 55 lbs × 8
Note: Repeat weight in week 2.

Lat Pulldown (Cable)
Set 1: 130 lbs × 15
Set 2: 130 lbs × 10
Set 3: 130 lbs × 8
Note: Week 2 increase reps in trailing sets

Skullcrusher (Barbell)
Set 1: 55 lbs × 16
Set 2: 55 lbs × 14
Set 3: 55 lbs × 10
Note: Week 2 increase weight
Note: A mix between a Skullcrusher and a Pullover. Better tricep stretch.

with Strong
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Week 0 Thursday (combined Friday)

Week 0 Thursday and Friday
Thursday 11 Nov 2021, 13:32

Good Morning (Barbell)
Set 1: 135 lbs × 6
Set 2: 135 lbs × 6

Leg Press
Set 1: 225 lbs × 8
Set 2: 225 lbs × 8

Hanging Knee Raise (Weighted)
Set 1: 8 reps
Set 2: 8 reps

Seated Calf Raise (Plate Loaded)
Set 1: 45 lbs × 12
Set 2: 45 lbs × 10

Chin Up
Set 1: 6 reps
Set 2: 6 reps

Chest Fly (Dumbbell)
Set 1: 22.5 lbs × 12
Set 2: 22.5 lbs × 12

Reverse Fly (Machine)
Set 1: 110 lbs × 10
Set 2: 110 lbs × 10

Lateral Raise (Dumbbell)
Set 1: 12.5 lbs × 10
Set 2: 12.5 lbs × 10

Bicep Curl (Barbell)
Set 1: 30 lbs × 10
Set 2: 30 lbs × 10

Workout notes: both together
Workout notes:  take Friday off. very light
with Strong
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Week 0 Wednesday

Week 0 Wednesday
Wednesday 10 Nov 2021, 12:11

Face Pull (Cable)
Set 1: 120 lbs × 9
Set 2: 120 lbs × 9

Incline Chest Press (Machine)
Set 1: 140 lbs × 7
Set 2: 140 lbs × 74
Note: Start at this weight in week 1.

Front Raise (Barbell)
Set 1: 55 lbs × 8
Set 2: 55 lbs × 8

Lat Pulldown (Cable)
Set 1: 115 lbs × 10
Set 2: 130 lbs × 8

Skullcrusher (Barbell)
Set 1: 55 lbs × 10
Set 2: 55 lbs × 10
Set 3: 55 lbs × 10

with Strong
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Week 0 Tuesday

Week 0 Tuesday
Tuesday 9 Nov 2021, 05:52

Squat (Barbell)
Set 1: 315 lbs × 3
Set 2: 315 lbs × 3

Leg Press
Set 1: 350 lbs × 7
Set 2: 350 lbs × 7

Nordic Curl
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Cable Crunch
Set 1: 120 lbs × 8
Set 2: 120 lbs × 8
Note: Standing.

Wrist Roller
Set 1: 25 lbs × 3

with Strong
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Personal Best 1RM Lifts

LIFT          WEIGHT     BODYWEIGHT   DATE

Back Squat    440 lbs    189 lbs      7/13/2018

Bench Press   300 lbs    193 lbs      5/8/2018

Deadlift      500 lbs    ~190 lbs     5/29/2014

Snatch        102 kg     ~86 kg       12/16/2014

Clean & Jerk  132 kg     ~85 kg       5/12/2015

Clean         141 kg     ?            5/9/2013

Front Squat   365 lbs    ?            11/3/2012

Press         165 lbs    ?            2/12/2011

Pullup        130 lbs    192 lbs      4/17/2018

Week 0 Monday Deload

Week 0 Monday (Deload)
Monday 8 Nov 2021, 13:24

Bent Over Row (Barbell)
Set 1: 155 lbs × 6
Set 2: 155 lbs × 6

Incline Bench Press (Barbell)
Set 1: 155 lbs × 4
Set 2: 155 lbs × 4
Note: Still getting used to the motion. Try seat level 3, middle finger on marks.

Bench Press (Dumbbell)
Set 1: 90 lbs × 5
Set 2: 90 lbs × 5

Upright Row (Barbell)
Set 1: 85 lbs × 8
Set 2: 85 lbs × 8
Note: Need to figure out the right technique

Standing Calf Raise (Machine)
Set 1: 315 lbs × 6
Set 2: 315 lbs × 6

with Strong
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Week 3 Friday

Week 3 Friday
Friday 5 Nov 2021, 13:27

Bent Over Row (Barbell)
Set 1: 155 lbs × 11
Set 2: 155 lbs × 11
Set 3: 155 lbs × 11
Note: Deficit row. 1x 45lb bumper.

Incline Bench Press (Dumbbell)
Set 1: 70 lbs × 11

Chest Press (Machine)
Set 1: 137 lbs × 10
Set 2: 151 lbs × 10
Set 3: 151 lbs × 10

Lateral Raise (Machine)
Set 1: 90 lbs × 16
Set 2: 90 lbs × 14
Set 3: 90 lbs × 13

Seated Calf Raise (Plate Loaded)
Set 1: 100 lbs × 20
Set 2: 100 lbs × 16
Set 3: 100 lbs × 14
Set 4: 100 lbs × 12

Reverse Fly (Machine)
Set 1: 195 lbs × 16
Set 2: 195 lbs × 12
Set 3: 195 lbs × 11
Note: Hoist machine

Hanging Knee Raise (Weighted)
Set 1: (+25 lbs) × 14
Set 2: (+25 lbs) × 12
Set 3: (+25 lbs) × 10

with Strong
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Week 3 Thursday

Week 3 Thursday
Thursday 4 Nov 2021, 14:22

Good Morning (Barbell)
Set 1: 280 lbs × 8
Set 2: 280 lbs × 8
Set 3: 280 lbs × 8

Lying Leg Curl (Machine)
Set 1: 140 lbs × 16
Set 2: 140 lbs × 14
Set 3: 140 lbs × 13

Lateral Raise (Dumbbell)
Set 1: 25 lbs × 20
Set 2: 22.5 lbs × 16
Set 3: 22.5 lbs × 13
Note: Took as rest pause, couldn't complete reps otherwise.

Standing Calf Raise (Machine)
Set 1: 190 lbs × 22
Set 2: 190 lbs × 18
Set 3: 190 lbs × 16
Set 4: 190 lbs × 14
Note: Much better in Converses

Bicep Curl (Barbell)
Set 1: 60 lbs × 15
Set 2: 60 lbs × 14
Set 3: 60 lbs × 13
Note: EZ bar weighs 35 lbs

Workout notes: hamstrings still very sore from Nordic curls Tuesday
with Strong
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Week 3 Wednesday

Week 3 Wednesday
Wednesday 3 Nov 2021, 13:37

Leg Press
Set 1: 340 lbs × 15
Set 2: 340 lbs × 12
Set 3: 340 lbs × 12
Note: Close stance. Extra ROM with pad behind back.

Bench Press (Dumbbell)
Set 1: 95 lbs × 10
Set 2: 75 lbs × 14
Set 3: 75 lbs × 13
Note: Pressing strength seems to suffer the most from the cut.

Front Raise (Barbell)
Set 1: 55 lbs × 16
Set 2: 55 lbs × 15
Set 3: 55 lbs × 11
Set 4: 55 lbs × 10

Reverse Fly (Machine)
Set 1: 195 lbs × 16
Set 2: 195 lbs × 14
Set 3: 195 lbs × 12
Note: Supersetted with front raise
Note: Hoist machine

Cable Crunch
Set 1: 120 lbs × 16
Set 2: 120 lbs × 15
Note: Standing

Workout notes: low energy today
with Strong
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Week 3 Tuesday (Apartment)

Week 3 Tuesday
Tuesday 2 Nov 2021, 14:02

Nordic Curl
Set 1: 11 reps
Set 2: 10 reps
Set 3: 10 reps

Stiff Leg Deadlift (Barbell)
Set 1: 375 lbs × 6
Set 2: 375 lbs × 6
Set 3: 375 lbs × 6
Note: Better than last week. Maybe only increase 5 lbs next session.

Pull Up
Set 1: (+40 lbs) × 11
Set 2: (+40 lbs) × 10
Set 3: (+40 lbs) × 7

Standing Calf Raise (Smith Machine)
Set 1: 185 lbs × 13
Set 2: 185 lbs × 12
Set 3: 185 lbs × 11
Set 4: 185 lbs × 10

Upright Row (Cable)
Set 1: 140 lbs × 15
Set 2: 140 lbs × 14
Set 3: 140 lbs × 11

Wrist Roller
Set 1: 25 lbs × 3
Set 2: 25 lbs × 3

Workout notes: scheduling conflict
Workout notes:  performing slightly modified in apartment gym
with Strong
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Week 3 Monday

Week 3 Monday
Monday 1 Nov 2021, 14:31

Leg Press
Set 1: 355 lbs × 15
Set 2: 355 lbs × 13
Set 3: 355 lbs × 12

Squat (Barbell)
Set 1: 305 lbs × 6
Set 2: 305 lbs × 6
Set 3: 255 lbs × 12

Face Pull (Cable)
Set 1: 135 lbs × 18
Set 2: 135 lbs × 16
Set 3: 135 lbs × 14
Note: Trouble feeling in rear delts. Repeat weight or reduce slightly next session.
Note: Just do normal sets of 10-20 next session.
Note: Superset calves

Standing Calf Raise (Machine)
Set 1: 315 lbs × 12
Set 2: 315 lbs × 8
Set 3: 315 lbs × 8
Set 4: 315 lbs × 7
Set 5: 315 lbs × 7

Hanging Knee Raise (Weighted)
Set 1: (+20 lbs) × 14
Set 2: (+20 lbs) × 12
Set 3: (+20 lbs) × 10

with Strong
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