Just GSD.

[mgil]

6/29/2022

Anterior shoulder extensions:
3x10ish

Foam rolling

BP:
1x45x10
2x5x95
1x5x135
1x5x165
1x5x185
1x5x205
1x5x225
1x5x235
3x8x185

Pull-ups:
3x10xBigRed

Foam rolling

Notes:

Lower back was a little fatigued today so I hit it with some foam rolling twice.

These anterior serratus things help warm up bench nicely. Pretty happy with the top set and a decent few sets for backoff work.

Pull-ups are improving, but a bit tricky to gauge. Upper back was a bit fatigued also from the slower eccentrics on deadlifts last night.

Good progress.

[mgil]

7/1/2022

Banded side steps (see post in the training forum)

KB squats with hip band:
1x5x8
1x5x12
1x5x16
1x5x20

SSB squats:
1x5x45
1x5x95
1x10x135
1x10x155
1x10x185

OHP (MP):
2x5x45
1x5x65
1x5x95
1x5x105
1x5x115
1x5x125
1x5x135

Triceps extensions + face pulls:
3x10x45

Notes:

Can’t believe it’s July already.

I think I’ll run squats at higher rep counts and see how things progress. Hip feels good. The banded work beforehand is useful.

OHP was hard. Kinda gassed but also it’s just hard to balance. Did a ramping block as opposed to sets across. It’s not like my muscles really respond a lot differently anyhow.

It’s getting a bit warm, but I’m tolerating it better than last summer.

[mgil]

7/11/2022

TBDL:
3x5x150
1x5x200
1x5x240
1x5x290
3x5x330

Notes:

Was touring about the northeast last week looking at colleges. Lots of driving and walking. Was happy to get back into the garage and pick up where I left off.

I signed up for classes that will be from 2000-2200 ok Tuesday and Thursday nights, so that’s some added fuckery for the next three months.

[mgil]

7/13/2022

Banded hip work

Bench press:
2x10x45
1x10x95
1x5x135
1x5x155
1x5x185
1x5x205
1x5x225

Notes:

Last weeks quasi-taper didn’t help bench nearly like it did pulls. Not surprised.

Got a pretty decent set of 5x225 and decided to call it there. My left elbow is feeling a little off. Plus doggies.

[mgil]

7/14/2022

KB Supersets:
1x10x4
1x10x6
1x10x8
1x10x12

Pull-ups:
6x5xPurple

TE+FP:
5x10x45

Notes:

Not a bad session pretty easy but useful.

[mgil]

7/15/2022

SSB squats:
2x5x45
2x5x95
2x5x135
2x5x185
1x5x225

KB OHP:
1x5x4
1x5x6
1x5x8
1x5x12
1x5x16

OHP (MP):
1x5x45
1x5x65
1x5x95
1x5x115
1x5x135
2x5x95
1x10x95

Notes:

Decent session. Right quad was a bit grumpy but the back is holding up. Squats are high but form is stable.

[mgil]

7/16/2022

BP:
2x10x45
1x10x95
2x30x135 (AC Format)

PU:
3x10xBigRed

Banded Hip Work

Notes:

Getting in some “easy” bench work. Using that old alternating competency stuff I used a couple of years ago. Fun way to take ~50% of e1RM to near failure each set.

[mgil]

7/24/2022

PU:
5x5xBlack

TE+FP:
5x10x45

BP:
1x10x45
1x10x95
1x5x135
3x10x185(AC)

Banded Hip Work

Notes:

So hot today…

Anyhow, work travel screwed up my recovery and lifting schedule for the past week. Was 50/50 on lifting today and just bit the (sweaty) bullet and did some work.

Started with pull-ups first to see if I’d made progress. This is the lightest resistance band I’ve used successfully so far, so it’s something of a PR I guess. That’s good. Did the bro work following and then bench. Shoulders were ready to go so I didn’t need much warmup. Speaking of warmups, they do not count for cardio at all. Anyone saying you get a dose of cardio from warming up is telling you sweet lies to feel better. Even short breaks between sets don’t do as much as a 20 minute brisk walk.

Anyhow, flipped the reps around on bench and did pyramids where the eccentric got slower each set as the count dropped. I thought this worked well for getting in a quick 30 reps at 185. 4-3-2-1 worked well.

[mgil]

7/25/2022

TBDL:
1x5x150
1x5x240
2x5x290

Foam Rolling

Notes:

Focused on the hip and lower back with the foam roller after the deadlift work. A mixture of taking time off, hot and humid, and apathy led to a mediocre session. I’m okay with it.

[mgil]

7/27/2022

KB supersets:
1x10x4
1x10x6

BP:
2x10x45
1x10x95
1x5x135
1x5x165
1x5x185
1x3x205
1x3x225
1x3x245
1x3x265
3x5x195

Banded sidesteps and air squats:
3 rounds

Notes:

Solid session. Got the 3x265 I missed on 6/22/2022. Considering travel and whatnot, I’m good with this slow progress.

Right quad was acting up during bench, so I attacked it directly afterwards, of course.

[mgil]

7/29/2022

SSB squats:
2x5x45
1x5x95
1x5x135
1x5x185
3x5x225

KB complexes:
1x10x4
1x10x6

OHP:
2x10x45
1x10x65
1x5x95
3x5x135

PU:
5x5xBigRed

TE + FP:
3x10x45

Notes:

Good session. Hip is improving. Shoulders were a bit tired, so light on the pull-ups and working on form there for what it’s worth.

[mgil]

7/30/2022

Hip mobility work:
Hip bridges and clamshells with hip band
Resistance band isolation work

KB OHP:
1x10x4
1x10x6
1x10x8
1x10x12
1x10x16

BP:
2x10x45
1x5x95
1x10x135
1x10x145
1x10x155
1x10x165
1x10x175
1x10x185

Notes:

Getting workiuts in during yard work. Punted on the alternating competency scheme for straight ramping 10s. Pretty happy with 185x10@8 or so.

KBOHP is a great shoulder warmup.



ETA: hip work for reference

[mgil]

8/1/2022

TBDL:
3x5x150
5x5x200

Pull-ups:
5x5xBigRed

Lawn Chair Vee Handle Pull Downs (LCVHPD):
1x10x45
1x10x80
1x10x105
3x5x130

Notes:

Early lifting and no vitamin I make the hip a bit less cooperative than desired. You can see speed and strength is there in the videos, the movement hurts more than I’d like. Stretching and pressure on the flexor and glute during the session helped get things moving tolerably.

The LCVHPD was surprisingly strong. It’s nothing crazy, but that’s a decent stack of plates on something I haven’t fooled with in quite a while. Notice I only have rope handles and a V handle. Those are all I need for the pulley setup.

[mgil]

8/3/2022

Banded pull-aparts (knot under left shoulder blade)

Banded side steps and squats

Banded hip isolation work

BP:
2x10x45
1x10x95
1x5x135
1x5x155
1x5x185
1x5x205
1x5x225
1x5x245 (@8.5?)
3x5x185

Foam rolling between bench sets

Notes:

Lower back was being a bit shitty so I had to do some stuff to make it agreeable.

Happy with 245x5. Last set of 185 looked easy. Progress is happening.

[mgil]

8/8/2022

TBDL:
1x5x150
1x5x200
1x5x240
1x5x290
1x5x310
1x5x330
1x1x350
1x1x380

Notes:

Hip and back are way better after throttling back last week. Of course, my knee got goofy today. Probably had a 400 pill but tried 420 and missed. Whatever.

[slowmotion]

Good to see you are still lifting and keeping at it!

[mgil]

Good to see you are still lifting and keeping at it!

Thanks, Jan! Hope things are going well for you also!

[mgil]

8/12/2022

Sumo:
1x5x135
8x3x225

BP:
1x10x45
1x5x95
1x3x135
1x2x185
1x1x225
1x1x245
1x1x265
1x1x275
1x1x285
1x1x295 (@9.5)
3x5x225

Notes:

Good day. Need to fit in some lighter work this weekend. It’s a pain dancing around my hip and back issues, but progress is happening. It’s just slow.

[mgil]

8/15/2022

TBDL:
1x5x150
1x5x240
1x5x290
1x5x310
3x5x330

Notes:

Reps were fast today. I think pulling sumo on Friday as opposed to squats helped. Hip flexion is about the same either way.

I also did some accessory work on Saturday and Sunday morning. That’s on IG. Just enough to keep joints happy. I am going to start getting the ab wheel in more. My abs are still sore two days later.

[mgil]

8/19/2022

Foam rolling

Dumbbell complexes:
1x10x10
1x10x15
1x5x20
1x5x25
1x5x30

Dumbbell goblet squats:
1x5x30
1x5x35
1x5x40
1x5x45
1x5x50

Notes:

Just loosening everything up.