Rack Pulls

Zercher Squats

083009 -- ME Squat Day (ZS, SQ, RP)

*Zercher Squats, *Squats, *Rack Pulls

______________________________
Zercher Squats SE: [3]
135 lb x 5
185 lb x 3
205 lb x 2
225 lb x 2

______________________________
Squats ME53: [5]

225 lb x 5
275 lb x 5
315 lb x 5
335 lb x 3
365 lb x 2
385 lb x 2

______________________________
Rack Pulls SE:
315 lb x 5
405 lb x 5
455 lb x 3
495 lb x 2
545 lb x 1

082909 -- Upper Accessory Day

Behind the Neck Press, PL Pushdowns, DB Rear Laterals,
DB Laterals, PL Pulldowns, PL Low Rows

______________________________
Behind the Neck Press RE:
45 lb x 15
45 lb x 15
95 lb x 5
115 lb x 3
135 lb x 2
135 lb x 1
135 lb x 1
135 lb x 1
_____________________________
PL Pushdowns RE:
235 lb x 10
235 lb x 10
315 lb x 3
315 lb x 3
_____________________________
DB Rear Laterals RE:
40 lb x 5
40 lb x 5
_____________________________
DB Laterals RE:
40 lb x 5
40 lb x 5
_____________________________
PL Pulldowns RE:
180 lb x 8
200 lb x 5
230 lb x 1
180 lb x 8
_____________________________
PL Low Rows RE:
230 lb x 15
270 lb x 5
320 lb x 3
360 lb x 2
_____________________________
PL Shrugs RE:
315 lb x 15
405 lb x 5
495 lb x 10

082709 -- Lower Accessory Day

*DB Side Bends, *Trap Bar Deadlifts

______________________________
DB Side Bends:
105 lb x 5, 5
105 lb x 5, 5
______________________________
Trap Bar Deadlifts SE:
315 lb x 3
335 lb x 3
355 lb x 3
365 lb x r

082509 -- ME Bench Day (CGBP)

*Close Grip Bench Press, Band Pulldowns

______________________________
Close Grip Bench Press ME5:
135 lb x 10
135 lb x 10
185 lb x 5
205 lb x 5

______________________________
Band Pulldowns RE5:
120 lb x 5
120 lb x 5
120 lb x 5
120 lb x 5

081609 -- ME Squat Day (LP)

*Front Squats, *Band Squats, *Leg Press

______________________________
Front Squats ME: [5]
135 lb x 5
185 lb x 3
225 lb x 2

______________________________
Band Squats ME: [6] light (rack + DB)

315 lb x 3
335 lb x 3
365 lb x 2
385 lb x 1
405 lb x 1
------------(removed bands)
455 lb x .9
455 lb x 1

______________________________
Leg Press ME: [1]
315 lb x 5
405 lb x 5
495 lb x 5
585 lb x 5
675 lb x 5

081509 -- Upper Accessory Day

Behind the Neck Press, PL Pushdowns, DB Rear Laterals,

DB Laterals, PL Pulldowns, PL Low Rows, PL Shrugs

______________________________
Behind the Neck Press RE:
45 lb x 15
45 lb x 15
95 lb x 5
115 lb x 3
135 lb x 2
135 lb x 1
135 lb x 1
135 lb x 1
_____________________________
PL Pushdowns RE:
235 lb x 10
235 lb x 10
315 lb x 3
315 lb x 3
_____________________________
DB Rear Laterals RE:
40 lb x 5
40 lb x 5
_____________________________
DB Laterals RE:
40 lb x 5
40 lb x 5
_____________________________
PL Pulldowns RE:
180 lb x 8
200 lb x 5
230 lb x 1
180 lb x 8
_____________________________
PL Low Rows RE:
230 lb x 15
270 lb x 5
320 lb x 3
360 lb x 2
_____________________________
PL Shrugs RE:
315 lb x 15
405 lb x 5
495 lb x 10

080909 -- ME Squat Day (RP)

Overhead Squats *Front Squats, *Band Squats, Rack Pulls

______________________________
Overhead Squats ME: [5]
45 lb x 5
95 lb x 3
135 lb x 2
______________________________
Front Squats ME: [5]
185 lb x 5
225 lb x 1
275 lb x *

______________________________
Band Squats ME: [6] light (rack + DB)

275 lb x 3
315 lb x 3
365 lb x 1
385 lb x 1
405 lb x 1
------------(removed bands)
405 lb x 1
455 lb x .8
455 lb x *

______________________________
Rack Pulls ME: [1]
315 lb x 5
405 lb x 5
495 lb x 1
545 lb x *

080809 -- Upper Accessory Day

Behind the Neck Press, PL Pushdowns, DB Rear Laterals,

DB Laterals, PL Pulldowns, PL Low Rows

______________________________
Behind the Neck Press RE:
45 lb x 15
45 lb x 10
95 lb x 5
95 lb x 5
135 lb x 2
135 lb x 1
135 lb x 1
135 lb x 1
_____________________________
PL Pushdowns RE:
225 lb x 15
225 lb x 10
225 lb x 10
225 lb x 5
_____________________________
DB Rear Laterals RE:
35 lb x 5
35 lb x 5
_____________________________
DB Laterals RE:
35 lb x 10
35 lb x 10
_____________________________
PL Pulldowns RE:
180 lb x 6
180 lb x 6
180 lb x 6
180 lb x 6
_____________________________
PL Low Rows RE:
230 lb x 8
270 lb x 5
320 lb x 3
360 lb x 1
_____________________________
Left shoulder felt better than the previous two weeks. Spent more time early on warming up with lighter weight and performed some rotator cuff movements. Also moved DB work ahead of the PL Pushdowns. These will be long term changes to this routine.

080209 -- ME Squat Day (RS)

*Front Squats, *Band Squats, *Rack Squats with Negatives

______________________________
Front Squats ME: [5]
135 lb x 5
185 lb x 3
225 lb x 1
275 lb x .8
______________________________
Band Squats ME: [6] light (rack + DB)
225 lb x 5
275 lb x 3
315 lb x 3
365 lb x 1
405 lb x 1
-- removed bands -------
405 lb x 1
______________________________
Rack Squats with Negatives ME:
225/ 315 (front)
275 / 315 (front)
315 / 455
365 / 455

080109 -- Upper Accessory Day

Behind the Neck Press, PL Pushdowns, DB Rear Laterals,

DB Laterals, PL Shrugs

______________________________
Behind the Neck Press RE:
135 lb x 1
135 lb x 1
135 lb x 1
135 lb x 1
_____________________________
PL Pushdowns RE:
225 lb x 10
225 lb x 10
225 lb x 5
225 lb x 5
_____________________________
DB Rear Laterals RE:
35 lb x 5
35 lb x 5
_____________________________
DB Laterals RE:
35 lb x 8
35 lb x 8
_____________________________
PL Shrugs RE:
325 lb x 15
405 lb x 10
495 lb x 10

072609 -- ME Squat Day (LP)

*Front Squats, *Band Squats, Leg Press

______________________________
Front Squats ME: [5]
135 lb x 5
185 lb x 3
225 lb x 1
275 lb x 0.8 depth

______________________________
Band Squats ME: [6] light (rack + DB)
225 lb x 5

275 lb x 3
315 lb x 3
365 lb x 1
405 lb x 1
------------(removed bands)
405 lb x 1

______________________________
Leg Press ME: [1]
315 lb x 5
405 lb x 5
495 lb x 5
585 lb x 5
675 lb x 5
765 lb x 3

072509 -- Upper Accessory Day

Military Press, PL Pushdowns, DB Rear Laterals,

DB Laterals, PL Pulldowns

______________________________
Military Press RE:
135 lb x 5
145 lb x 3
155 lb x 2
165 lb x 1
_____________________________
PL Pushdowns RE:
225 lb x 5
225 lb x 5
225 lb x 5
225 lb x 5
_____________________________
DB Rear Laterals RE:
35 lb x 5
35 lb x 5
_____________________________
DB Laterals RE:
35 lb x 8
35 lb x 8
_____________________________
PL Pulldowns RE:
180 lb x 8
180 lb x 8
180 lb x 8
180 lb x 8
_____________________________
PL Low Row RE:
230 lb x 10
270 lb x 5
320 lb x r
360 lb x r

071209 -- ME Squat Day (RP)

*Front Squats, *Band Squats, Rack Pulls

______________________________
Front Squats ME: [5]
135 lb x 5
185 lb x 3
225 lb x 3
275 lb x *

______________________________
Band Squats ME: [6] light (rack + DB)
225 lb x 5

275 lb x 3
315 lb x 3
335 lb x 1
365 lb x 1
385 lb x 1
405 lb x *
------------(removed bands)
405 lb x 1
455 lb x *

______________________________
Rack Pulls ME: [1]
225 lb x 5
315 lb x 5
405 lb x 5
495 lb x 1

______________________________
CNS was down a bit from working out yesterday and probably from the heat. Skipped Suitcase Pulls.

071109 -- Upper Accessory Day

Military Press, PL Pushdowns, DB Rear Laterals,

DB Laterals, PL Pulldowns, PL Low Rows

______________________________
Military Press RE:
135 lb x 5
145 lb x 3
155 lb x 2
165 lb x 1
_____________________________
PL Pushdowns RE:
225 lb x 10
275 lb x 3
315 lb x 1
xxx lb x r
_____________________________
ISO Lat Pulldowns RE:
140 lb x 10
180 lb x 8
230 lb x 3
xxx lb x r
_____________________________
Low Row Narrow RE:
135 lb x 10
165 lb x 5
______________________________
Low Row Wide RE:
135 lbs x 10
165 lbs x 5
180 lbs x 5
xxx lbs x r
_____________________________
DB Rear Laterals RE:
35 lb x 5
40 lb x 5

070509 -- ME Squat Day (RS)

*Front Squats, *Band Squats, *Rack Squats with Negatives

______________________________
Front Squats ME: [5]
135 lb x 5
185 lb x 3
225 lb x 3
275 lb x r
______________________________
Band Squats ME: [6] light (rack + DB)
225 lb x 5
275 lb x 3
315 lb x 3
335 lb x 1
365 lb x 1
______________________________
Rack Squats with Negatives ME:
275 / 405* (complete squat)
315 / 455
335 / 495
365 / 545

070309 -- Upper Accessory Day

*DB Floor Press, *DB Lying Rows and Shoulder Complex

______________________________
DB Floor Press RE:
105 lb x r
105 lb x r
105 lb x r
105 lb x r

DB Lying Rows RE:
105 lb x r
105 lb x r
105 lb x r
105 lb x r
______________________________
DB Flyes RE:
35 lb x r
35 lb x r

DB Lying Rear Delts RE:
35 lb x r
35 lb x r

DB Hammer Curls RE:

35 lb x r

35 lb x r

070209 -- Lower Accessory Day

One Arm DB Bulgarian Squats, DB Side Bends,
One Arm DB RDLs, *Trap Bar Deadlifts, Trap Bar Shugs

______________________________
One Arm DB BG Squats:
105 lb x 2, 2
105 lb x 2, 2
______________________________
DB Side Bends:
105 lb x 5, 5
105 lb x 5, 5
______________________________
One Arm DB RDLs:
105 lb x 2, 2
105 lb x 2, 2
______________________________
Trap Bar Deadlifts ME:
315 lb x 3
335 lb x 3
355 lb x 3
365 lb x r
385 lb x r
405 lb x r
______________________________
Trap Bar Shrugs:
315 lb x 5
335 lb x 5

063009 -- Upper Accessory Day

*DB Floor Press, *DB Lying Rows and Shoulder Complex

______________________________
DB Floor Press RE:
105 lb x r
105 lb x r
105 lb x r
105 lb x r

DB Lying Rows RE:
105 lb x r
105 lb x r
105 lb x r
105 lb x r
______________________________
DB Flyes RE:
35 lb x r
35 lb x r

DB Lying Rear Delts RE:
35 lb x r
35 lb x r

DB Hammer Curls RE:
35 lb x r
35 lb x r

062809 -- Lower Accessory Day

One Arm DB Bulgarian Squats, DB Side Bends,
One Arm DB RDLs, *Trap Bar Deadlifts, Trap Bar Shugs ______________________________
One Arm DB BG Squats:
105 lb x 2, 2
105 lb x 2, 2
______________________________
DB Side Bends:
105 lb x 5, 5
105 lb x 5, 5
______________________________
One Arm DB RDLs:
105 lb x 2, 2
105 lb x 2, 2
______________________________
Trap Bar Deadlifts ME:
315 lb x 3
335 lb x 3
355 lb x 3
365 lb x r
385 lb x r
405 lb x r
______________________________
Trap Bar Shrugs:
315 lb x 5
335 lb x 5
______________________________
Light / partial workout to blow the cob webs off from short lay off.
Hips have been very stiff as a result of time off. Plan to do this workout again on Thursday except to completion in prep for next Sunday's ME Squat day.

051009 -- Trap Bar Deadlift

*Trap Bar Deadlifts, DB Side Bends

______________________________
Trap Bar Deadlift ME:
315 lb x 5
335 lb x 5
355 lb x 3
375 lb x 1
385 lb x 1
405 lb x 1
______________________________
DB Side Bends RE:
105 lb x r
105 lb x r

050909 -- ME Bench Day

*Close Grip Bench Press, Band Pulldowns,

DB Laterals and DB Rear Delts

______________________________
Close Grip Bench Press ME:
135 lb x 10
135 lb x 10
185 lb x 3
225 lb x 2
235 lb x 1
240 lb x 1
______________________________
Band Pulldowns RE:
120 lb x 8
120 lb x 8
120 lb x 8
120 lb x 8
______________________________
DB Laterals RE:
25 lb x 15
30 lb x 12
______________________________
DB Rear Delts RE:
25 lb x 15

30 lb x 12

050309 -- ME Squat Day

*Front Squats, *Band Squats, Rack Squats with Negatives,
Rack Pulls and Plate Loaded Low Rows

______________________________
Front Squats ME: [6]
135 lb x 5
185 lb x 3
225 lb x 3
275 lb x * missed

______________________________
Band Squats ME: [6] light (rack + DB)
225 lb x 5

275 lb x 3
315 lb x 3
365 lb x 1
405 lb x 1

______________________________
Rack Squats from pins [6] with Negatives ME:

315 / 455
335 / 495

365 / 545
405 / 585

______________________________
Rack Pulls ME: [6]
225 lb x 10
315 lb x 5
405 lb x 5
495 lb x 1

585 lb x *
______________________________
Supported Low Rows ME:
270 lb x 8

360 lb x 32
______________________________
Front Squats - Missed on 275. Going to be attempting or making 275 for a while. So back now to four sets.

Band Squats - Back hitting 405 again. Will start going for reps with 365 next.

Rack Squats from pins with Negatives - Decided to add negative phase with these. So heavily working bottom end with static overcome by dynamic with squats from pins learning to hit depth under control with negatives.

Rack Pulls - Stronger than usual. Grip strength seemed up. I credit that to Trap Bar work. Missed on 585 but it was good attempt. Next time will do 545.

042909 -- ME Bench Day

*Close Grip Bench Press, Band Pulldowns,

DB Laterals and DB Rear Delts

Warmup @ 0.5 2:19

______________________________
Close Grip Bench Press ME:

135 lb x r

135 lb x r

185 lb x r

205 lb x r

215 lb x r

225 lb x r

230 lb x r

235 lb x r

______________________________
Band Pulldowns ME:

120 lb x 8

120 lb x 8

120 lb x r

120 lb x r

215 lb x 1

______________________________
DB Laterals RE:

25 lb x 12

30 lb x 10

35 lb x 5

______________________________
DB Rear Delts RE:

25 lb x 12

25 lb x 12

EPILOGUE

...

042609 -- Trap Bar Deadlift

WORKLOG

*Trap Bar Deadlifts

Warmup:

______________________________
Trap Bar Deadlift ME:
315 lb x 5
335 lb x 5
355 lb x 3

375 lb x 1
385 lb x 1
405 lb x 1

EPILOGUE

...

041909 -- ME Squat Day

WORKLOG

*Front Squats, *Squats and Squat Lockouts

Warmup:
______________________________
Front Squats ME: [5]
135 lbs x 5
185 lbs x 3
225 lbs x 2
______________________________
Squats ME: [6]
225 lb x 5
275 lb x 5
315 lb x 3
365 lb x 2
405 lb x 1
455 lb x * missed
______________________________
Squat Lockouts ME: [7]
405 lb x 5
455 lb x 1
455 lb x 1
455 lb x 1

______________________________
Rack Pulls ME: [1]
225 lb x 5
315 lb x 5
405 lb x 5
495 lb x 1

______________________________
Low Rows RE:
270 lb x 10
320 lb x 5

EPILOGUE

Good workout. Rack Pulls were not planned. Actually did some Squats from pins not listed above. Going to cycle those in. The Squat Lockouts were the Squat from pins variety. They seem to be tougher so I will continue that way.

041709 -- Upper Prehab

WORKLOG

*DB Floor Press, *DB Lying Rows and Shoulder Complex

Warmup: @ .5 lap 2:32 incline 1

______________________________
DB Floor Press RE:
105 lb x 2
105 lb x 2
105 lb x 2
105 lb x 2

DB Lying Rows RE:
105 lb x 4
105 lb x 4
105 lb x 4
105 lb x 4
______________________________
DB Flyes RE:
35 lb x 5

DB Lying Rear Delts RE:
35 lb x 5

DB Side Bends RE:

105 lb x 10, 10

DB Hammer Curls RE:

35 lb x 10

Band Good Mornings RE:

2 x green x 20

2 x green x 20

EPILOGUE

041609 -- Trap Bar Deadlift

WORKLOG

*Trap Bar Deadlifts

Warmup:

______________________________
Trap Bar Deadlift ME:
315 lb x 3
335 lb x 3
355 lb x 3

375 lb x 1
385 lb x 1
405 lb x 1

EPILOGUE

...

040909 -- ME Squat Day

WORKLOG

*Band Squats, Squats, Rack Pulls

and Plate Loaded Low Rows

Warmup:
______________________________
Band Squats ME: [5] light (rack + DB)
135 lb x 5
225 lb x 5

275 lb x 5
315 lb x 5
365 lb x 1
365 lb x 2
______________________________
Squats ME: [6]
315 lb x 3
365 lb x 3
405 lb x 1
455 lb x .2

______________________________
Rack Pulls ME: [1]
225 lb x 5
315 lb x 5
405 lb x 5
495 lb x 1
______________________________
Supported Low Rows ME:
270 lb x 5
320 lb x 5

360 lb x 2

EPILOGUE

Had Dynamic Effort session scheduled but decided to do an ME session since I missed the Sunday session.

040809 -- ME Bench Day

*Seated Presses, *Bench Press Lockouts
Band Pulldowns, DB Laterals and DB Rear Delts

Warmup @ 0.5 2:20
______________________________
Seated Press ME:
135 lb x 5
155 lb x 4
175 lb x 1
______________________________
Bench Press Lockouts ME:
225 lb x 10
275 lb x 10
325 lb x 3
345 lb x 1
______________________________
DB Laterals RE:
25 lb x 12
25 lb x 12
______________________________
DB Rear Delts RE:
25 lb x 12
25 lb x 12

EPILOGUE

Seated Presses - Plateued.

Bench Lockouts - Better effort this week. Just laying the foundation.

040209 -- ME Deadlift Day

WORKLOG

*Trap Bar Deadlift

Warmup

______________________________
Trap Bar Deadlift ME:
315 lb x 3
335 lb x 3
355 lb x 3
375 lb x 1
385 lb x 1
405 lb x 1

EPILOGUE

Brief workout.

040109 -- ME Bench Day

*Seated Presses, *Bench Press Lockouts

and Band Pulldowns

Warmup @ 0.5 2:24 1
______________________________
Seated Press ME:
135 lb x 5
155 lb x 4

175 lb x 1
______________________________
Bench Press Lockouts ME:
225lb x 5
275lb x 5
325lb x 3

EPILOGUE

Token effort. My mind was on other things.

032909 -- ME Squat Day

Continuing Band Squat cycle. Deloaded this past week.

WORKLOG

*Front Squats, *Band Squats, Squat Lockouts,
Rack Pulls and Plate Loaded Low Rows

Warmup:
______________________________
Front Squats ME: [5]
135 lbs x 5
185 lbs x 3
225 lbs x 2
______________________________
Band Squats ME: [6] light (rack + DB)
135 lb x 5
225 lb x 5
315 lb x 3
365 lb x 1
385 lb x 1
405 lb x 1

Band Squats ME: [7] light (rack + DB)
405 lb x 3
455 lb x 1
______________________________
Rack Pulls ME: [1]
225 lb x 5
315 lb x 5
405 lb x 3
455 lb x 1
______________________________
Low Rows ME:
180 lb x 10
270 lb x 5
320 lb x 3

EPILOGUE

Band Squats - Went up 40 lbs from last week. Deload this week helped a great deal. Also did a couple of sets of lockouts.

032209 -- ME Squat Day

Continuing Band Squat cycle. First ME Band Squat routine in over a year.

Thursday were DE Band Squats. Probably more intense than planned as I was settling on band tension setup. Used light bands around rack base for ten sets and then tried bands around rack base plus DB for a half dozen sets.
Planning on using the former band setup with DE for a few weeks and then increasing for a few more with the latter. Then into Cica Max portion of cycle.

For ME Band Squats I will start with light bands around the base plus a DB. I will progress to average bands as appropriate.

WORKLOG

*Front Squats, *Band Squats,
and Rack Pulls

Warmup:
______________________________
Front Squats ME: [5]
135 lbs x 3
185 lbs x 3
205 lbs x 3
225 lbs x 1
______________________________
Band Squats ME: [6] light (rack + DB)
135 lb x 5
225 lb x 5
275 lb x 3
315 lb x 3
365 lb x 1
365 lb x 1
365 lb x 1
______________________________
Rack Pulls ME3: [1]
225 lb x 5
315 lb x 3
405 lb x 3
455 lb x 1
495 lb x 1

EPILOGUE

Band Squats - Will stay with this band tension for a while. It seems optimal.

032009 -- Upper Deload

WORKLOG

DB Floor Press

Warmup: @ .5 lap 2:26 incline 1
______________________________
DB Floor Press RE:
95 lb x 8
95 lb x 8
95 lb x 5
95 lb x 5

EPILOGUE

Decided to deload

031909 -- DE Squats

First Dynamic Effect Squat Day.

WORKLOG

*DE Squats

Warmup

______________________________
Band Squats DE: [5] light bands
225 lb x 2
225 lb x 2
225 lb x 2
225 lb x 2
225 lb x 2
225 lb x 2
225 lb x 2
225 lb x 2
225 lb x 2
225 lb x 2

315 lb x 1

______________________________
Band Squats DE: [5] light bands+DB
225 lb x 2
225 lb x 2
225 lb x 2
225 lb x 2

315 lb x 1

EPILOGUE

DE Squats - Getting a feel for DE Band Squats. The first grouping was with light bands wrapped around the base only. The second grouping was with light bands wrapped around the base and a 40 lb dumbell. Roughly like a 2 by 6 on edge added. Significantly more tension. I will probably go with the second setup for DE Band Squats going forward.

031709 -- ME Bench Day

WORKLOG

*Seated Presses, *Close Grip Bench Press

and Band Pulldowns

Warmup @ 0.5 2:30 1
______________________________
Seated Press ME:
135 lb x 5
155 lb x 4
175 lb x .5

175 lb x 1
______________________________
Close Grip Bench Press ME:
135 lb x 5
185 lb x 5
205 lb x 5
215 lb x 3
______________________________
Band Pulldowns RE: doubled monster
120 lb x 8
120 lb x 8

120 lb x 8

120 lb x 8
______________________________
Band Work:
Rear Delt Band Pulls RE: average x 12
Tricep Pull Aparts RE: double monster x 12
Rotater Pull Aparts RE: double monster x 12
Face Pulls RE: light x 20

EPILOGUE

Did everything but normal Benching. Back still a bit tight.

031409 -- Deload

Lower back was very tender this morning.
Will use this weekend for recovery. So complete deload.
Heading into next phase which includes DE, SE and ME Band Squat cycle.

031309 -- Schedule Update

The weekly schedule is progressing and morphing as initial goals are realized.

Ability to do relatively heavy Squats and Deadlifts was completely unexpected this early on. ME Squat / Deadlift work is well ahead of schedule allowing introduction of more advanced methods in the coming weeks and months.

Dynamic warmups have exceeded expectations increasing readiness and mobility.

Introduced elliptical work on upper and off days.Moved static stretching to off / recovery days.

Soft Tissue / Myofascial massage has contributed greatly. Using softball and tennis ball currently. This has aided with loosening up lower back / glutes / hips and in rehab for shoulder impingement. Foam roller soon to be added.

Accessory Band work has helped with Prehab / Rehab while allowing additional volume with minimum CNS impact.

Weekly Upper Prehab Day has gone a long way in getting my shoulders more healthy. They are about 90% there now. Using Floor DB Presses and Lying DB Rows RE has helped regain upper body strength levels and hypertrophy. This workout will continue as a staple.

DE work may be added / cycled here. Accessory exercises will come and go as required.

ME Bench has lagged from combination of layoff, shoulder impingement and weaker back from injury. This is coming together due to a combination of the above.

Looking to add more speed work. Added 4-Stage Pulls and will be adding DE Squats and Speed Deads

ME Bench

Shoulder Press variation (Military, Seated) ME 5/3/1

Close Grip Bench Presses ME 5

Bench Press variation (Bench, Floor, Band, Chains) ME 5/3/1

Vertical Pull variation (Pulldowns, Pullups) RE 8

Bands (Face Pulls, External Rotation, Tricep Pull Aparts, Rear Delt Pull Aparts)

DE Squat / Deadlift Day

4-Stage Pulls 3, 2, 1

Band Squats DE 8 x 2

Speed Deads DE 6 x 1

Pendlay Rows RE 4 x 5

RDLs ME 3

SE Squat / Deadlift Day (Circa-Max)

4-Stage Pulls ME

Band Squats SE 6 x 2

Speed Deads SE 4 x 1

Pendlay Rows RE 4 x 5

RDLs ME 3

DL Squat / Deadlift Day (Deload)

DB Bulgarian Squats RE 5

Trap Bar Deadlift ME 5/3/1

Trap Bar Shrugs RE 5

DB Side Bends RE 10

Upper Prehab

DB Press variation (DB Floor Presses, DB Incline Presses)

DB Row variation (DB Lying Rows, DB One Arm Rows)

DB Flyes

DB Lying Delt Raises

DB Lateral Raises

DB Front Raises

DB Hammer Curls

DB Cubans

ME Squat / Deadlift Day

4-Stage Pulls 3, 2, 1

Front Squats ME 3/1

Squat variation (Squats, Band Squats)

Rack Pulls ME 3/1 and Shrugs RE 10

--or--

Hyperextensions RE and Low Rows ME 5

--or--

Squat Lockouts (heavy partial squats) ME 5

031209 -- ME Deadlift Day

WORKLOG

4-Stage Pulls, Pendlay Rows, RDLs, and Leg Press

Warmup
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4-Stage Pulls ME:
135 lbs x 3
145 lbs x 2
155 lbs x 1
165 lbs x 1
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Pendlay Rows RE5: sans straps
225 lbs x 4
225 lbs x 4
225 lbs x 4
225 lbs x 4
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RDL ME:
225 lbs x 3
275 lbs x 3
315 lbs x 1
365 lbs x * lifted but missed on RDL
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Rack Pulls ME: unscheduled
225 lbs x 5 shrugged for 10
315 lbs x 3
405 lbs x 2
455 lbs x 1
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Leg Press ME5:
225 lbs x 20
315 lbs x 15
405 lbs x 10
495 lbs x 5
585 lbs x 5
405 lbs x 10

EPILOGUE

4-Stage Pulls - Felt good. Time to start edging this upward.

Pendlay Rows - Stronger than first week. Should get 5s next time. No straps used.

RDLs - Skipped 295, added 365 attempt. 335 would have been successful. Next time.

Rack Pulls - Not scheduled. Felt like doing some. These are moving to ME Squat Day along with Shrugs.

Shrugs - Gratuitous set. Unscheduled.

Leg Presses - Strong. Switching to Deadlift Day was the right thing to do. These however will be cycled with RDLs.

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031109 -- ME Bench Day

Shoulders feeling better each week. Myofascial work on shoulders with a tennis ball are helping along with the dynamic warmup i.e. Band Dislocates.

WORKLOG

*Seated Presses, *Close Grip Bench Press,
Bench Press, and Band Pulldowns

Warmup @ 0.5 2:30 1
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Seated Press ME:
135 lb x 5
155 lb x 3
175 lb x .5
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Close Grip Bench Press ME:
135 lb x 5
185 lb x 5
205 lb x 5
215 lb x 4 increased by 2 reps
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Bench Press SE:
225 lb x 3 A triple that felt good
225 lb x 2
225 lb x 2
225 lb x 1
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Band Pulldowns RE: doubled monster
120 lb x 7
120 lb x 7
120 lb x 7
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Band Work:

Rear Delt Band Pulls RE: average x 12
Tricep Pull Aparts RE: double monster x 12
Rotater Pull Aparts RE: double monster x 12
Face Pulls RE: light x 15

EPILOGUE

Seated Press - Almost 175. PR is 185. Getting closer.

Close Grip Bench Press - 215 x 4 is an increase of 2 reps from last week. PR for CGBP is 245 and 225 x 3.

Bench Press - Finally a triple with 225. The difference is in the setup. Back is more activated. Shoulders doing better is certainly a major difference as well.

225 becomes the base weight when preceded by Seated Press and CGBP.

Pulldowns - Focused on squeezing the scaps. Added a third set. Next time a fourth.

Band Work - Slight bump to reps. Not really supposed to worry about the reps here.

030809 -- ME Squat Day

First time back into the "real" Squat Rack since injuring my back.

WORKLOG

4-Stage Pulls, Front Squats, Squats

and Squat Lockouts

Warmup:
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4-Stage Pulls DE:
135 lbs x 2
155 lbs x 1
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Front Squats ME: [5]
135 lbs x 3
185 lbs x 3
205 lbs x 3
225 lbs x 1
245 lbs x 1
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Squats ME: [6]
225 lb x 5
275 lb x 5
315 lb x 3
365 lb x 1 belt on
405 lb x 1
455 lb x .2
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Squat Lockouts ME: [7]
455 lb x 1
495 lb x 1
545 lb x 1
405 lb x 5

EPILOGUE

Monster Day!!

4-Stage Pulls - Brief for Warmup.

Front Squats - Hit 245.

Squats - Big day. Multiple pin heights. Just missed PR at 455, but this was a late attempt so should be there soon. Usage of Spud Belt for heavy sets really made a difference on lumbar stability. Pushing out on belt was helpful. Did not use knee wraps.

The plan is to alternate Squat days using Squat lockouts (higher pin heights) and Rack Pulls. Leg Presses will move to Deadlift Day replacing Rack Pulls. This should be a better balance. Leg Presses will pause at depth to improve Deadlift from floor starting strength. They will be performed after 4-Stage Pulls, Pendlay Rows, and RDLs.

030709 -- Upper Prehab

WORKLOG

DB Floor Press, DB Lying Rows and Shoulder Complex

Warmup: @ .5 lap 2:20 incline 1

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DB Floor Press RE:
95 lb x 5
95 lb x 5
95 lb x 5
95 lb x 5

DB Lying Rows RE:
95 lb x 6
95 lb x 6
95 lb x 6
95 lb x 6
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DB Flyes RE:
30lb x 8
35lb x 5

DB Lying Rear Delts RE:
30lb x 8
35lb x 5
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DB Lateral Raise RE:
30 lb x 8
35 lb x 5

DB Front Raise RE:
35 lb x 8
40 lb x r skipped
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DB Cubans RE:
15 lb x 15

DB Cowboys RE:
15 lb x 10, 10

EPILOGUE

Decent Workout.

Front Raises - Cut a little short. Not a priority. First set felt good on left shoulder. Decided to quite while I was ahead.

030509 -- ME Deadlift Day

This is alternating weekly with RDL / Deadlift Day.

WORKLOG

Single leg and Trap Bar routine.

Warmup
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Trap Bar DL ME:
315 lbs x 2
335 lbs x 2
355 lbs x 2
375lbs x 1
405lbs x 1

EPILOGUE

I had a big day surrounding work. Pretty wiped out. Decided that tonight would be a good time to Deload. I have now hit the limits of grip. That is holding my Trap Bar Deadlift back big time. So I will be doing some focused grip work from now on.

030309 -- ME Bench Day

This is week three of Max Effort for Bench.

WORKLOG

*Seated Presses, *Close Grips Bench Press,

Bench Press, and Band Pulldowns

Warmup @ 0.5 2:30 1
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Seated Press ME:
135 lb x 5
145 lb x 5
155 lb x 3
170 lb x 1
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Close Grip Bench Press ME:
135 lb x 5
185 lb x 5
205 lb x 5
215 lb x 2
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Bench Press SE:
225 lb x 1
225 lb x 1
225 lb x 1
225 lb x 1
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Band Pulldowns RE: doubled monster
120 lb x 7
120 lb x 7
120 lb x r skipped
120 lb x r skipped
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Band Work:

Rear Delt Band Pulls RE: average x 10
Tricep Pull Aparts RE: monster x 10
Rotater Pull Aparts RE: monster x 10
Face Pulls RE: light x 10

EPILOGUE

Cut a tad short. Decent progress. Shoulder is starting to feel better. CNS feels a little down after this past week. Workouts and stress over work. Need to focus on recovery and not missing workouts.

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030109 -- ME Squat Day

This is the 4th Squat Day in a row. It is the first week following an intensive Thursday Deadlift Day with standard bar. 4-Stage Pulls, Pendlay Rows, RDLs and Rack Pulls.

WORKLOG

4-Stage Pulls, Front Squats, Squats and Leg Presses

Warmup:

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4-Stage Pulls DE:

135 lbs x 3

145 lbs x 1

155 lbs x 1

165 lbs x 1

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Front Squats ME:

135 lbs x 3

185 lbs x 3

205 lbs x 2

225 lbs x 1

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Squats ME5/ME3:

225 lb x 5

275 lb x 5

315 lb x 5

335 lb x 3

365 lb x 1

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Leg Press RE: knee wraps

225 lb x 10

315 lb x 10

405 lb x 5

405 lb x 5

405 lb x r skipped

405 lb x r skipped

EPILOGUE

Could feel a little stiffness in my lower back early on in the workout, but I was not weaker for it. Eventually worked through it and stretched it out after being warm. Other than that things felt good. No issue with knees. Used knee wraps for a couple of Leg Press sets. 4-Stage Pulls are working out nicely.

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