January 3, 2022 – January 9, 2022
January 9, 2022
Monday
Low Bar Straight Squat – 135 x 8, 225 x 6, 275 x 6, 315 x 5, 345 x 5, 365 x 3
Deadlift, from Floor – 275 x 5, 315 x 5, 345 x 4, 365 x 3, 385 x 1
Calf Raises – 100 kg x 20, 120kg x 15, 140 kg x 15, 160 x 12
Leg Extensions – 115 x 10, 140 x 10, 175 x 10, 205 x 8
Prone Leg Curls – 65 x 10, 80 x 10, 95 x 8
Seated Leg Press, Machine – 210 x 10
Tuesday
Tricep Pushdown, Pyramid – 50 x 15, 57.5 x 12, 65 x 12, 72.5 x 10, 80 x 10, 87.5 x 8
Cable Curl – 42.5 x 12, 50 x 12, 57.5 x 10, 65 x 8, 72.5 x 8
Iso-Lateral Front Lat Pulldown, Weight in Each Hand – 45 x 10, 70 x 10, 90 x 8
Overhead Tricep Press – 45 x 12, 55 x 12, 65 x 10, 75 x 8, 85 x 8
EZ Bar Curls, Superset with Overhead Tricep Press – 45 x12, 55 x 10, 65 x 8, 75 x 8, 85 x 6
Tricep Pulldowns, Cable and Individual Arm – 10 x 20, 15 x 20, 20 x 15, 25 x 12
Preacher Curl – 45 x 8, 70 x 6, 90 x 6
Weighted Crunch, Machine – 110 x 10, 125 x 10, 140 x 10, 155 x 10
Medicine Ball Over The Shoulder, 20 pounds – 6 minute 10 second duration.
Wednesday
Flat dumbbell Press 105 x 8, 110 x 7, 115 x 5, 120 x 4, 125 x 2 (failed 3/4 through last rep), 95 x 8
Narrow Grip Incline Press – 135 x 8, 185 x 5, 195 x 4
Overhead Dumbbell Press – 50 x 10, 55 x 10, 60 x 8, 65 x 6, 70 x 4
Floor Press – 135 x 6, 225 x1, x 1, 185 x 6, 195 x 4
Read Deltoid Flies, Machine – 85 x 12, 115 x 10, 145 x 10
Side Lateral Raises, Machine – 95 x 12, 110 x 12, 125 x 12
Thursday
Scheduled Day Off – Recovery
Friday
High Bar Squat – 135 x 8, 225 x 8, 275 x 6, 315 x 5, 345 x 5, 365 x 2
Sumo Deadlift – 135 x 6, 225 x 5, 315 x 3, 345 x 1
Cable Row – 20 x 10, 27.5 x 10, 35 x 10, 42.5 x 10, 50 x 8, 60 x 8
Leg Press – 478 x 12, 658 x 12, 838 x 10, 928 x 8
Single Leg Leg Curl – 35 x 10, 60 x 10, 70 x 8, 85 x 8
Calf Raise – 100kg x 20, 120kg x 20, 140kg x 15, 160kg x 10
Saturday
Incline Dumbbell Press – 100 x 8, 105 x 8, 110 x 7, 115 x 5, 120 x3, 90 x 10
Tricep Pushdown, Pyramid – 40 x 7, 50 x 8, 60 x 8, 70 x 8
Bench Press – 135 x 8, 185 x 6, 225 x 5, 235 x 3
Pinned Bench Press, 2 Board – 185 x 6, 225 x 5
Standing Overhead Press – 95 x 6, 115 x 6, 125 x 6
Split Jerk – 95 x 3, 115 x 3, 125 x 3
Arnold Press – 45 x 10, 50 x 9, 55 x 8, 60 x 7, 65 x 5
Cable Crossover – 30 x 12, 35 x 20, 42.5 x 15, 50 x 15, 57.5 x 12
Narrow Grip Tricep Pushdown, Pronated Grip – 65 x 8, 72.5 x 8, 80 x 8
Side Lateral Raises – 95 x 8, 110 x 8, 125 x 8
Sunday
Scheduled Day Off – Recovery
Steps/Miles
Monday – 25,430 steps, 12. 8 miles. Tuesday – 24,041 steps, 11.9. Wednesday – 26,299 steps, 13.2 miles. Thursday – 20,010 steps, 9.8 miles. Friday – 23,638 steps, 11.7 miles. Saturday – 7,523 steps, 3.8 miles. Total – 126,941 steps. 63.2 miles.
Notes
Smooth week of training this week. Dumbbell press being the main chest movement is already working on muscular development in chest. The reps are also getting smoother. It has allowed me to get more reps in the working sets in. No matter what I use, I seem to always do a lot of work sets. Shoulder presses with dumbbells are also getting more stable. Getting the 70s up the shoulders is still a pain in the ass but I can feel the strength coming back.
I experimented this week more than I have any time in the past year. I tried sumo deadlift seriously for the first time Thursday. It felt very different. Couldn’t do more than 1 at 345 pounds, which is normally my second set in on traditional deadlifts. The sweet spot for working sets of 3-5 reps is probably 225-315 pounds. Wednesday I floor pressed for the first time. In terms of distance to the chest, it’s a 2 board press but the floor being there doesn’t allow my triceps to exert the same force as a 2 board press. I thought I would be able to floor press 225 for 3 fairly easily. Very mistaken. I should focus in the 185-215 range. I used one of the half racks to do the pin presses recorded above. I tried the smith machine for them Wednesday but felt nothing of use. The half racks aren’t moveable so the lift stats about 1.5-2 inches above my chest and had similar results to what I do in the garage. Overhead press I decided to clean the bar into position as opposed to unracking the barbell. The clean isn’t that difficult because the weight isn’t overbearing. The split jerks I did were also my normal messy kind. I lack speed at the bottom of the lift to be smooth right now.
I low bar squatted working sets for the first time in at least 4-5 months on Monday. It felt good and knew I had heavier reps in me but I really don’t like squatting in half racks at 95% or above loads. I use the open rack area used for weightlifting or CrossFit for my high bar squats in case I need to dump the weight. I’m not sure why I used the half rack for the low bar squats this week. The pull situation is what will define the next 8-12 weeks. I don’t have a solid plan built around it other than I will be going up to 95%-100% 1RM every week. The pull of 385 from the floor felt pretty good so there could be a pr there in the deadlift at the end of March.
Life Through Lifting 