I got one more workout in before my vacation which starts tomorrow.
Pull-ups
1,2,3,4,3,2,1 x 2 - I’m trying to work on some strength endurance and I saw this posted somewhere so I thought I’d give it a try. Perhaps break through that 5-7 pull-up mark and finally get 10.
RDL
5@115/52.3
5@135/61.4
5@145/65.9
5@155/70.5
5@165/75
Single Arm DB […]

Dead Lift
5@135/61.4 - Warm-up
5@185/84.1
5@205/93.2
5@225/102.3
5@255/115.9
5@275/125
Paused Bench Press
5@135/61.4
5@155/70.5
5@165/75
5@175/79.5
5@185/84.1
Bulgarian Split Squats 8@20/9.1, 8@25/11.4
Face Pulls – 2×8@55/25
Basketball – 15 minutes
Tags: bench press, dead lift, weight lifting
The last couple of days I’ve been following a very simple program that someone sent me about a year ago. It’s basically the first 2 exercises in each workout. Today […]

Since I’m going on vacation next week I figured that I needed to get to the gym at least a couple of more times.
Ran 1 mile in 8:35 - It wasn’t as bad as I thought it would be, but I’ve had one of those “runners” coughs the rest of the day. I’m […]

So here’s my current thinking on the next evolution of training and if you’ve got an opinion I’d want to hear it.
My main goal is to get stronger. Secondly I want to incorporate one day of aerobic of HIIT. Just to keep the cardiovascular system going. I’ve neglected it for […]

Pull-ups
3@20/9.1
2@25/11.4
1@40/18.2
3@25/11.4
2@27.5
1@40/18.2
Super Set
Barbell Shoulder Press – 2×4@125/56.8, 6@115/52.3
Cable Seated Row – 2×4@130/59.1, 10@90/40.9
Tags: pull-up, weight lifting
I wish I could say that I ended this program on a high note, but I didn’t. I just wasn’t into the workout today and I went about it in a lackadaisical state. I upped the numbers on […]

Deadlift
Warm-up
10@135/61.4
5@225/102.3
Work Sets
3@295/134.1
2@205/93.2
1@345/156.8
3@305/138.6
2@315/143.2
1@360/163.6 - NEW PR!!
Rack Deadlifts – 3×2@345/156.8
Snatch Grip Deadlifts from Box – 6@185/84.1, 12@165/75
Zercher Good Mornings – 2×6@145/65.9
Tags: dead lift, weight lifting, power lifting
Another new PR which is great. It was a bit of a grinder but I got it locked out. I’m glad I didn’t try for 365 because […]

Bench Press
Warm-up
10@45/20.5
6@135/61.4
5@175/79.5
Work Sets
3@210/95.5
2@215/97.7
1@225/102.3
3@215/97.7
2@220/100
1@230/104.5
Superset
Barbell Row – 2×4@150/68.2, 8@130/59.1
Barbell Push Press – 2×4@145/65.9,8@130/59.1
Cable Wood Chop
Tags: bench press, weight lifting, power lifting
Today’s workout was awesome and had there been a competent spotter around I would have taken 240 for a ride. And the way I felt on my sets I’m pretty confident that I could have got […]

Squats
Warm-ups
6@135/61.4
6@205/93.2
Work Sets
3@245/111.4
2@255/115.9
1@290/131.8
3@250/113.6
2@260/118.2
1@300/136.4 - NEW PR!
Quarter Squats – 3×2@345/156.8
Squats – 6@205/93.2, 12@175/79.5
Seated Good Morning – 2×8@125/56.8
Ab work
Tags: squat, weight lifting, power lifting
Another PR in the book and probably the last one for awhile, but we will have to see. 300 was right at my limits. I stalled about half way up and had […]

Pull-ups
3 – Mixed Grip Pull-up/Chin-up (warm-up)
3@13/5.9
2@15/6.8
1@30/13.6
3@20/9.1
2@25/11.4
1@40/18.2
Superset
Barbell Shoulder Press – 2×4@125/56.8, 8@115/52.3
Seated Row – 2×4@150/68.2,8@125/56.8
Various ab work
Basketball – 15 minutes
Tags: pull ups, weight lifting
Despite going up in the weights here, there is a large difference between using a belt with weight attached to it and cradling a dumbbell between your feet. I had to […]

Deadlift
Warm-up
8@135/61.4
5@225/102.3
Work-Sets
3@285/129.5
2@295/134.1
1@335/152.3
3@295/134.1
2@305/138.6
1@345/156.8 - New PR (+10lbs)
Rack Deadlift - 3×2@340/154.5
Snatch Grip Deadlift off box – 6@185/84.1, 12@165/75
Zercher Good Morning 2×4@145/65.9
Tags: deadlift, weight lifting, power lifting
I love deadlifting. Especially when everything feels so natural and good. I was a bit nervous about making a big jump from 135 to 225 in warm-ups but it all […]