Lep's Lifting Log

[leprechaun71]

RT4H 14: Another good day. I am starting to get much more comfortable with SSB squats and, today, the top set moved easily. My arms were really sore yesterday and I couldn't quite figure out why. Today, when I grabbed the KB for 1 armed swings all was revealed. Dayum, I didn't think they would do that. Hell my biceps were sore. Avg HR: 123; Duration 95 min.

SSB: 60, 150, 200 (X8) 240, 265 (X4), 290X6, 240X10
Incline Bench: 185X4X4 (wt/reps/sets), 185X8 (RPE: 8)
BB Rows: 240X4X4, 240X6
1H KB Swings (53lbs): 5, 10, 15, 20, 15, 10, 5 (did 20 with both hands)
Cable triceps ext: 65X12X4

[leprechaun71]

RT4H 15: I struggled some today. Avg HR: 111; Duration 92 min.

Bench: 135X8, 175, 195, 215, 235, 255 (X4), 275X5 (RPE: 9), slingshot 295X5
DL: 135X6, 225X4, 275X3, 315X2, added belt 345X1, 370X3X4
Pulldowns: 125, 145 (X10), 165X8
Pullups: 8, 8
KB Goblet squats (53lbs): 5, 10, 15, 20, 15, 10, 5 (80, done in 9 min)

[leprechaun71]

RT4H 16: A little bit tired from doing yard work yesterday and this affected my later work sets on bench. Also made pull ups harder. Avg HR: 112; Duration: 68 min.

Bench: 135X8, 185X5, 225X3, 245X7X5 (RPE: 7, 7, 8, 9, 9.5)
Lat Pulldowns: 105, 125, 145 (X10), 165X8
Pullups (BW): 7, 7
1H KB Swings (53lbs): 5, 10, 15, 20, 15, 10, 5 (did 20 with both hands)
KB Goblet squats (53lbs): 5, 10, 15, 20, 15, 10, 5
Cable triceps ext: 65X12X4

[leprechaun71]

RT4H 17: The volume is starting to kick my ass. I tried ssb squats to a 14" box (usually do 16") and my rt hip no likey. Starting to get little niggles that are multiplying; shoulders, lt arm and rt hip. Avg HR: 113; Duration 108 min. I am TIRED and in need of some cold beer.

SSB: 60, 150, 200 (X8) 240, 260 (X7), 280, 240 (X8); I did the 240 back off set to 14" box
Incline Bench: 175X7X5 (wt/reps/sets)
BB Rows: 230X7X5
KB Swings (53lbs): 5, 10, 15, 20, 15, 10, 5 (2 handed)
Cable triceps ext: 65X12X3, 75X12

[leprechaun71]

RT4H 18: Decent workout today but was unable to get 7 reps on bench. Everything else went well and will repeat the bench weight on my next 7 cycle. Avg HR: 107; Duration 98 min.

Bench: 135, 185, 205, 225, 245 (X7), 265X6 (RPE:9), slingshot 295X5X2
DL: 135X6, 225X4, 275X3, 315X2, added belt 350X5X4 (did 2nd set without belt)
Pulldowns: 125, 145 (X10), 165X8
Pullups: 8, 7
KB Goblet squats (53lbs): 5, 10, 15, 20, 15, 10, 5 (80, slightly longer rest than last time)
Cable triceps ext: 70X12X4

[leprechaun71]

RT4H 19: A bit of grinder on bench today but decent overall. I'll finish out the week and do a deload next week. Avg HR: 112; Duration 78 min.

Bench: 135X8, 175X6, 205X3, 235X2, 265X4X4, 265X5 (RPE: 9.5), slingshot 295X4
Lat Pulldowns: 105, 125, 145 (X10), 165X9
Pullups (BW): 9, 8, 7
KB Swings (71lbs): 5, 10, 15, 20, 15, 10, 5
KB Goblet squats (53lbs): 5, 10, 15, 20, 15, 10, 5
Cable triceps ext: 75X12X4

[leprechaun71]

RT4H 20: Good workout today and hit everything I wanted. Avg HR:115; Duration 88 min.

SSB: 60X8, 150X6, 200, 240, 270 (X4), 310X6, 260X8
Incline Bench: 135X6, 165X4, 195X4X3, 195X6 (RPE: 9)
BB Row:135X6, 185X4, 215X2 245X4X3, 245X7
KB Swing (53lbs): 5, 10, 15, 15, 10, 5
Cable triceps ext: 75X12X4

[leprechaun71]

RT4H 21: I tried to hit a couple of PR's today but it just wasn't happening. Went for 200kg dead but it wasn't there and really wanted 5 reps at 285 on bench (my all time best 5 is 325) but again just not quite there. Overall, a little disappointed but I am going to keep grafting. Avg HR: 93; Duration 79 min.

Bench: 135X8, 165, 195, 225, 255, 285 (X4) (last set RPE: 9.5), slingshot 315X4
DL: 135X6, 225X4, 275X3, 315X2, added belt 365, 415 (X1), 440X0
Pulldowns: 115, 125, 145 (X10)
Pull ups: 9, 8

[leprechaun71]

I decided to change it up some and go with a couple of programs from Nuckol's 28 programs. More specifically, I'll be doing the 3X per week intermdiate high volume bench, 2X a week intermediate squat and once a week Deads (my variation). I will also be hitting the gym 5X week to spread out the volume as 3X was getting too tough. Avg HR: 113; 69 min.

Bench: 135X8, 185X6, 215X3, 245X5X5
CGBP: 195X8X2; 195X12 (AMAP set but done to an RPE of 9)
BB Rows: 135, 155, 175, 195, 215 (X8)
Lateral Raises: 10X12X3
Tri Pushdowns: 65X12X3 (supersetted LR and TP)
KB Swings: 5, 10, 15, 10, 5

[leprechaun71]

Squat is definitely a lift that i do not like. I forgot how much fun it is on the shoulders and wrists especially when you have not done them in a long time and you're OLD.

Squat: 135X8, 185X6, 225X4, 275X3, 315X1, 340X5X5 (didn't really have too much trouble but damn, it was uncomfortable)
Pull ups: 8, 8, 7, 7
Reverse Hypers: 3X10 (BW and did them on an incline bench)
AB Roller: 3X12

[leprechaun71]

Pretty easy day. I did DL, 8 sets of 3 at 75% E2MOM which got kinda difficult towards the end (No belt used). Last 3 exercises were supersetted. Duration 71 min.

Bench: 135X8, 165X8, 195X6, 230X4, 260X3, 280X1, 280X1 (singles RPE 7, 7)
DL: 135X5, 225X4, 275X3, 320X3X8
DB LR: 10X10X3
Cable Tri Ext: 75X10X3
Inverted Rows: BWX10X3 (rings)

[leprechaun71]

Another pretty easy day. HR: 114; Duration 55 min.

Bench: 135X8, 185X6, 225X3, 260X3X2 (did all reps paused)
BB Rows: 135, 155, 175, 195, 215 (X8)
LTE: 82X12X3
LR: 20X12X3
KB Swings: 5, 10, 15, 10, 5

[leprechaun71]

Feeling a little shitty lately (head cold) so I skipped leg day I went ahead with 2nd week of Nuckol's program and everything went well. Avg HR:108; Duration 66 min.

Bench: 135X8, 185X6, 225X3, 260X3X4, 245X6X3
CGBP: 210X6X2,210X11 (last set was AMAP probably should've stopped at 10 but could've gotten 12 regardless)
BB Rows: 135, 155, 175, 195, 215 (X8) Love me some BB rows.
LR: 20X12X4
KB Swings: 5, 10, 15, 15, 10, 5

[leprechaun71]

Sinus cold pretty much wiped me out last week and, as a result, I am doing a reset. Starting again with week 1 with an adjustment to squat. I recorded my squat to check for depth and it appears that the 16" box depth is not enough so I am going to 14" and drop TM to 405. Avg HR: 121; Duration 58 min. (HR was high but haven't fully shook cold yet)

Bench: 135X8, 185X6, 225X3, 245X5X5
CGBP: 195X8X2; 195X12
BB Rows: 135, 155, 175, 195, 215 (X8)
Lateral Raises: 10X12X3
KB Swings: 5, 10, 15, 10, 5

[leprechaun71]

Decent day but tweaked my right hip again. Don't know if squats are on the menu anymore as I am having too much trouble with them. Supesetted last 3 exercises (bold). Duration: 70 min; Avg HR: 112.

Squat: 135X8, 185X6, 225X4, 275X3, 300X2, 320X5X5
Pull ups: 9, 8, 8, 7
Reverse Hypers: 3X10 (BW and did them on an incline bench)
AB Roller: 3X12
Cable Bicep Curls: 3X10

[leprechaun71]

Bench: 135X8, 185X6, 225X3, 260X3X3, 260X5, 245X6X3
CGBP: 210X6X2, 210X8
BB Rows: 135, 155, 175, 195, 215 (X8)
LR: 20X12X3
KB Swings (53lbs): 5, 10, 15, 15, 10, 10

[leprechaun71]

Bench: 135X8, 165X8, 195X6, 230X5, 245X4, 260X3, 280X2X2
DL: 135X5, 225X4, 275X3, 315X2, 340X3X6
DB LR: 20X10X3
Cable Tri Ext: 75X10X3
Inverted Rows: BWX10X3 (rings)

[leprechaun71]

Bench: 135X8, 185X6, 225X3, 260X4X2, 260X7
BB Rows: 135, 155, 175, 195, 215 (X8)
LTE: 82X12X3
LR: 20X12X3
KB Swings: 5, 10, 15, 15, 10, 5

[leprechaun71]

Bench: 135X8, 185X6, 225X3, 255X1, 280X3X4, 230X8X3
CGBP: 230X4X2, 230X8
BB Rows: 145, 165, 185, 205, 225 (X8)
LR: 20X12X4
KB Swings (53lbs): 5, 10, 15, 15, 10, 5

[leprechaun71]

Bench: 135X8, 165X8, 195X6, 230X5, 245X4, 260X3, 280X2X2, 295X1X2
DL: 135X5, 225X4, 275X3, 315X2 365X3X4 (all sets beltless)
DB LR: 20X10X4
Cable Tri Ext: 75X10X4
Inverted Rows: BWX10X4 (rings)