The following equipment is nearing replacement:
Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Deadlifts
    5
    5
    5
    135
    295
  • BACK - Pullups - Medium Grip, Supinated
    3
    0
    0
    0
    0
  • 11
    2
    5
    45
    265
  • SHOULDERS - Military BB
    8
    3
    5
    45
    115

Squat - 265lbs - 5x5 (2x5 - 45lbs, 1x5 - 95 lbs, 1x5 - 135lbs, 1x3 - 185lbs, 1x2 - 225lbs)
OH Press - 115lbs - 5x5 (2x5 - 45lbs, 1x3 - 75lbs)
DL - 295lbs - 1x5 (1x5 - 135lbs, 1x5 - 185lbs, 1x5 - 225lbs, 1x5 - 265lbs)
Chinups - BW - 0

Squats felt good. Starting to see my knees buckle in a little bit. Not a strength issue at all but I'm curious how this will affect me at higher weights. Mental note to push my knees out when I come up. Overall happy with the effort this morning.

OH Press was good. Had balance issues today for some reason. I was losing my balance on the descent for the last few reps on each set. shoulder felt good though. That's all that matters.

DL was once again great. Worked up through 265lbs without too much effort. 295lbs went well after the first rep. Still struggling to get going a little but once I'm in motion, I'm fine. Very happy with the overall effort. Oh, got my first bloody shin in a l-o-n-g time! Gotta love brand new bars with rough knurling!

I can only do chin-ups with a supinated grip. Neutral and pronated grips really aggravate it. And I can only do it with a straight bar. Unfortunately, the only straight bar in the whole gym is on the one power rack. And it was occupied, so no chin-ups today. I'm seeing a trend here...

  • Calories out: 3611 From lifestyle:3089, From activities:522

Rest Day

  • Calories out: 3073 From lifestyle:3073, From activities:0
Strength
  • 1h 04m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-over BB row
    6
    5
    5
    115
    150
  • CHEST - Flat Bench Press
    10
    3
    10
    45
    165
  • 11
    2
    5
    45
    260
  • 3
    0
    0
    0
    0

Squat - 260lbs - 5x5 (2x5 - 45lbs, 1x5 - 95 lbs, 1x5 - 135lbs, 1x3 - 185lbs, 1x2 - 225lb)
Bench - 165lbs - 1x5, 135 - 4x10 (2x5 - 45lbs, 1x5 - 95 lbs, 1x3 - 135lbs)
BB Row - 150lbs - 5x5 (1x5 - 115lbs)
Dips - BW - 0

Kind of a mixed bag this morning.

Squats felt great. I was able to get down to parallel and really keep a strong core. These are feeling good. I have to continue to do my mobility work. I forgot yesterday and did feel a little tighter this morning. I don't think one day is going to make a huge difference, but it will cause my symptoms to come back if I stop completely.

Benches were occupied so I went to rows next. Felt really good - still feeling a little light but the form is spot on (as best I can tell from mirrors) and I'm feeling the contractions in my back.

Finally got setup on the bench and this is where the workout went a little south. I did my warm-up and my shoulder felt a little weak. I moved into my working set and felt like I was going to drop 165lbs after 5 reps so I stopped. Dropped down to 135lbs and belted out 4 sets of 10 reps. Very unhappy about that. I'm still waiting on authorization for my MRI and am getting very frustrated in the process.

Skipped dips due to time.

Overall a good workout but not one I feel like I "conquered." It was definitely an "At least I showed up" kind of day.

  • Calories out: 3574 From lifestyle:3027, From activities:546

Rest Day

  • Calories out: 3073 From lifestyle:3073, From activities:0

Rest Day

  • Calories out: 3073 From lifestyle:3073, From activities:0
Strength
  • 49m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Deadlifts
    5
    5
    5
    135
    290
  • BACK - Pullups - Medium Grip, Supinated
    3
    0
    0
    0
    0
  • 11
    2
    5
    45
    255
  • SHOULDERS - Military BB
    8
    3
    5
    45
    110

Squat - 255lbs - 5x5 (2x5 - 45lbs, 1x5 - 95 lbs, 1x5 - 135lbs, 1x3 - 185lbs, 1x2 - 225lbs)
OH Press - 110lbs - 5x5 (2x5 - 45lbs, 1x3 - 75lbs)
DL - 290lbs - 1x5 (1x5 - 135lbs, 1x5 - 185lbs, 1x5 - 225lbs, 1x5 - 265lbs)
Chinups - BW - 0

Good workout overall. I'm finding that the flexibiliy and energy/strength between 5AM and 8AM is amazing! I have so much more energy and lack of flexibility issues with the extra few hours of sleep.

Squats felt good. Working on "pulling" the bar into my shoulders on the way down and "pushing" the bar up on my way up (per Brian Alsruhe's recommendation). It seems to help but I'm not sure how much is mental and how much is real. Doesn't matter if it helps, right?

OH Press felt really good. Strength felt great and the movement was awesome. No pain in the shoulder. Continue moving forward here.

DL was great. Worked up through the warm-ups to 265lbs with no effort. 265lbs was a little work, but it felt good...and I was able to use a regular grip to this point. At the working weight, I really made a point to lock in my lats and was amazed at the lack of pressure I felt on my lower back. Have I been DL'ing wrong all these years?

Wife texted me halfway through DLs - kiddo had to go to the dentist for a chipped tooth. Skipped out on pullups. I think I'll throw a bar up in the house so I don't keep skipping these.

  • Calories out: 3456 From lifestyle:3038, From activities:418

Rest Day

  • Calories out: 3073 From lifestyle:3073, From activities:0

Big Dan's Training Log


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