Saturday, August 30, 2014

Bench press:
235 x 5
270 x 5
310 x 3
> Brutal work week and not quite enough sleep. Everything felt heavy today. Gonna give this cycle another go after a deload.

Close-grip bench:
220 x 5 x 10

Dumbbell rows:
150 x 9, 4 x 8

32, 10

Decline push-ups:
20, 15

Friday, August 29, 2014

Didn't get to record pressing 205x3 overhead this week. Work has been kicked up a notch and I've been gone from 6:30 to 5:30 lately. Despite using my back a ton I'm keeping on with the mat pulls.

Matt pulls (8):
475 x 8

SSB squats:
290 x 5, 5

Saturday, August 23, 2014

Bench press:
235 x 5
270 x 5
310 x 4
> Twice as much as last week. Gotta hand it to patience, consistency, and doing the accessory work.

Close-grip bench press:
220 x 10, 10, 10, 10, 10

Bent-over dumbbell rows:
150 x 8, 8, 8, 8, 8


Behind-the-neck band pull-aparts:

Biceps get a lot of hard use at work so I'm only isolating them once a week. I like to double up two heavy brush bags on top of one another and do strongman carries to the truck with them instead of having a partner help me carry just one like is standard. It's brutal and my arms are screaming by the end.

Yesterday in particular was the hardest day I've worked. I'm glad it's not running me into the ground so that I feel shitty on the weekends. Still, I AM doing physical work 7 days a week with my weekends being my most effortful lifting days. I'll be careful about avoiding burnout.

I do recovery seriously and make sure I have relaxation time after work. Even ordered a 20 lb bag of epsom salt for hot baths, like a princess, and my sleep is good, 7-10 hours a night.

Thursday, August 21, 2014

Mat pulls (9):
475 x 8
> Nice to have a strong showing after work. I used my back more than usual on the job, too.

SSB squats:
290 x 10, 8, 8

Planks and reverse crunches

Wednesday, August 20, 2014

Received my SSB today from EliteFTS. It was love at first sight. Can't wait to use it tomorrow.


Overhead press:
203 x 3
> Same as last week. Had DOMS in my shoulders from benching. Haven't noticed any difference from creatine whatsoever but then again I never have, haha.

130 x 3 x 10

Weighted chins:
50 x 5 x 10

Kettlebell skullcrushers:
50 x 13, 13
25 x 20

50 x 30

Sunday, August 17, 2014

310 x 5
360 x 5
405 x 2

Box squats:
323 x 8
303 x 8, 10

Squat holds:
445 x 10 secs, 15

233 x 20

Saturday, August 16, 2014

Bench press:
235 x 5
270 x 5
310 x 2
> Feeling very weak lately. Failed a third, my safety bars worked well although since they only extend so far I have to direct the falling bar toward my face, which is harrowing.

Close-grip bench:
217 x 5 x 10

Dumbbell rows:
150 x 3 x 8
100 x 2 x 15

> Done in one set, though my feet hit the ground between reps.

Have started loading on creatine, hope it helps a little. I've noticed that going to the gym is a greater time investment so I care more about bad days compared to training at home.

Thursday, August 14, 2014

Mat pulls,7:
475 x 3
> First time pulling after a work day. The decrease in performance is actually less than when I squat so I'm keeping this here and squats on the weekend. Will just have to get used to it.

303 x 8, 5, 5

Goblet squats:
50 x 30

Reverse crunches

Used my SBD knee sleeves and deadlift slippers for the first time. Both were great. The slippers are basically socks with a rubber sole. Since extreme laziness is the aim here it would have been nice to have a stiffer material so I could just slide my feet in hands-free but they're still better than Chucks. The Metal ones look like they're pleather but their sizes seem small and they're $40.

Wednesday, August 13, 2014

Ordered a safety squat bar from EliteFTS while it was on sale. Also received a 50 lb bag of dextrose and 2 lb container of creatine in the mail. I hope I get under control once the novelty of a steady non-seasonal job wears off, haha.

Tuesday, August 12, 2014

Overhead press:
155 x 5
175 x 5
203 x 3, 3
> After lifting at work, this is just going to have to be a weak day. I'll try again next week. My shoulders and biceps get the most hammered at work so be sure to do extra tricep work.

127 x 3 x 10

Weighted chin-ups:
50 x 5 x 10

Unilateral kettlebell skullcrushers:
50 x 10
25 x 20
> Done with no rest.

Kettlebell curls:
50 x 25

Sunday, August 10, 2014


Bench press:
220 x 5

157 x 3 x 10

4 x 10

Saturday, August 9, 2014

Did a deload press on Tuesday.

Back has been hurting lately so last night I removed the memory foam layer from my bed and it seems to be feeling better today.

Ordered a Texas power bar, SBD knee sleeves, and deadlift slippers.

Sunday, August 3, 2014

Mat pulls (8):
475 x 8

303 x 10, 9, 8

Good mornings:
173 x 10

Monster mini pressdowns:


25, 25, 25, 20, 12

Left wrist has been in pain from work due to weeks of holding the rake wrong when doubling up to clamp leaf piles and muscling it tightly instead of just letting my arms hang loose to move things around. Kind of funny. Doing curls with the 50 lb kettlebell was a stupid idea today, but no pain is lingering now.

Saturday, August 2, 2014

Overhead press:
145 x 5
170 x 5
200 x 7

142 x 5 x 10

10, 10Weighted:
45 x 6, 8, 10, 10

Row machine:
150 x 15

Decline push-ups:
20, 15

Incline skullcrushers:
40s x 10

Spider curls:
50s x 12, 10, 10

Bent-over lat raises:
20s x 20, 20

315 x 3
Legs are just dead. I have a good idea, though. Box squat ROM progression with mats. Just need to buy more mats.