Lep's Lifting Log

[leprechaun71]

Well got sick again. Little one brought home an upper respiratory infection and shared. Bronchitis this time and another round of antibiotics and steroids. Followed that up with a vacation (beach) and it's been over 2 weeks since my last workout. Strength was shit today and struggled on everything including grip. I did pull an ugly 440 (200kg) for 1 but did that more for morale than anything else. Hopefully, strength will rebound quickly.

Bench: 275X3 (RPE:9 and technique was in the shitter), 225X8, 225X6
Deads: 315X2, 365X1, 405X1, 440X1 (RPE: 10)
Pull ups: 4, 4, 4, 4 (at BW 228)

[leprechaun71]

Bench: 205X8, 225X6, 245X4, 265X2, 285X1
Squat: 275X3, 325X6, 335X6
BB Rows: 145, 165, 185, 205 (X8)

[leprechaun71]

@Wilhelm I am going to run the MarOrt deadlift program you posted and thought you might be interested. Liked the structure myself and decided to give it a go.

Bench: 245X5X5
Deads: 315X4X4, 365X2X2, 315X8 (struggled on the final set as I rarely go over 5's on deads and figuring out the breathing was an issue)
Pull ups: 4X4XBW

[leprechaun71]

Just knocked out another session with strength coming back on line. Bench and SSBs felt good.

Bench: 275X4 (RPE 9), 235X5X3
SSB: 240, 290 (RPE 8), 250 (X6)
BB Rows: 145, 165, 185, 205, 215 (X8)
Triceps: 65X10X3

[leprechaun71]

Bench: 255X5X2, 250X5X3
CGBP: 205X8X2, 205X9
Squat: 325X6, 335X6, 325X6
Pull ups: 4, 4, 4, 4

[leprechaun71]

Bench (2s pause): 215X8, 235X6, 255X4, 275X2X2, 295X1
Slingshot Bench: 295X4X2
Deads: 315X4X4, 365X2, 405X2 (RPE:9), 315X8 (could have gotten 2 more with electrodes attached to my balls but why)
Pull ups: 4, 4, 3, 3
Triceps: 70X10X4 (supersetted with pull ups)

[leprechaun71]

Feeling fatigue from previous workout but went ahead.

Bench: 275X5 (RPE:9.5), 235X5X2, 235X7
SSB: 240, 290, 260, 260 (X6)
Rows: 145, 165, 285, 205, 225 (X8)
Triceps: 65X10X4

[leprechaun71]

Felt a lot better today.

Bench: 255X5X4, 255X7 (RPE 8.5)
CGBP: 225X6X2, 225X8
Squat: 325, 335 (X6), 345X5 (RPE 8.5), 305X6
BB Rows: 155, 175, 195, 215 (X8), 235X6

[leprechaun71]

Finished week 3 of the Mag Ort program and will skip the rest week and go straight to week 5. Everything felt good but first deadlift at 415 was sloppy. I am going to visit family for the 4th and may rest deads that week instead.

Bench (2s pause): 215X8, 235X6, 255X4, 275X2X2, 295X1 (everything moved well)
Slingshot: 295X5X2 (1 more rep per set than last time and felt good)
Deadlift: 325X4X4, 375X2, 415X2 (RPE 8), 325X8
Pull ups: 5, 4, 3, 4
Triceps: 70X12X3, 70X10

[leprechaun71]

Bench: 275X5 (RPE 8.5), 235X5X2, 235X7
SSB: 240X6, 290X7, 260X6X2
BB Rows: 155, 175, 195, 215 (X8), 235X7
Triceps: 65X12X3, 65X10

[leprechaun71]

Week 3 volume day. I may have separate bench and squat next time because it was a little too much doing "high" volume on both.

Bench: 275X3X4, 225X8X3
CGBP: 235X4X2, 235X7
Squat: 320X6X5
BB Rows: 155, 175, 195, 215, 235 (X8)

[leprechaun71]

Took the Mag Ort planned rest day after all. I wanted to do some hinges so added some KB swings towards the end.

Bench: 185X8, 20X6, 230X5, 250X4, 265X3, 280X2X2, 295X1X2
Slingshot Bench: 295X5, 315X3
Pullups: 5, 5, 5, 5
Triceps: 70X12X4
KB Swings: 71X15X4

[leprechaun71]

Bench: 265X4X4, 275X4
Squat: 315X6X3
BB Rows 155, 185, 205, 225, 225 (X8)
Triceps: 70X12X4

[leprechaun71]

Had some fukarounditis yesterday while on vacation and did a bunch of back work, chest and deads.

Bench: 280X3, 245X6X2
Deads: 365X2, 420X2, 315X6
Pull ups, Lat Pulldowns, some single arm back stuff
A few sets of cable crossovers (upper and lower) on a Hoist functional trainer

[leprechaun71]

Squat: 375X4 (RPE: 8.5), 315X8
Bench: 185X6, 225X4, 235X3, 250X3X2, 265X2X2
Pullups: 5, 5, 5, 5
Worked in 6-7 sets of lat pulldowns with bench

[leprechaun71]

Testing week, got 280X6 on bench and 330 for 4 on SSB.

Bench: 280X6 (RPE: 9.5)
SSB: 330X4 (RPE 8.5)
BB Rows: 135, 155, 175, 195, 215 (X8)
Triceps: 3X10
Lat Pulldowns 5 sets

[leprechaun71]

Bench: 250X5X5
CGBP: 200X8X2, 200X12
SSB: 275X8, 275X5X3
BB Rows: 145, 165, 185, 205, 225 (x8)

[leprechaun71]

Finished week 5 of Mag Ort and it was hard. Feeling fatigue from Mon and 420 felt HEAVY. Also, on the last set, I ran out of gas and was only able to get 7 reps.

Bench: 185X7, 205X6, 235X4, 250X3, 265X2, 285X1X2
Slingshot: 295X5, 315X3
Deads: 330X4X4, 375X2, 420X2, 330X7
Pull ups: 5, 5, 5, 5
LTE: 82X12X2, 82X10X2

[leprechaun71]

Squat volume day. Goal was 5 sets of 5 at 345lbs but, after 2 sets, I knew that was too much so I dialed it down.

Squat: 345X5X2, 335X5X3
Bench: 270X4X2
BB Rows: 145, 165, 185, 205, 225 (X8)
Triceps:75X10X3

[leprechaun71]

Bench volume day. I got a little friendly with some 12% Narwhals last night and had a hangover today. It made everything interesting but still got everything as planned.

Bench: 270X3X4, 250X6X3
CGBP: 220X6X2, 220X9
SSB: 300X5, 300X3X3
BB Row: 145, 165, 185, 205, 225 (X8), 245X6