Tip Toeing in my Vibrams

[Renascent]

(9.11.2020)
LB Squat
135 x 10
185 x 10
225 x 8
275 x 8
315 x 5, 4
325 x 3 x 3

Snatch-Grip Deadlift
225 x 9
275 x 7
295 x 5 x 2
315 x 2
335 x 1
295 x 4 x 2

Rope Pushdown
60 x 12 x 2
65 x 12, 10

Overhead Tricep Rope Extension
60 x 10 x 2
65 x 8 x 2

Face Pulls
40 x 15 x 3

Bronwens
45 x 15, 12
50 x 10

[Renascent]

(9.13.2020 -- Late Afternoon)
Bench Press
135 x10
185 x 10
225 x 10
235 x 9
255 x 6
285 x 3 x 3 (barely avoided failure on last rep. Lack of calories?)
265 x 3 x 2
255 x 4 x 2

Barbell Rows
155 x 10 x 6

(Evening/Night)
RDLS
225 X 6
275 X 7 X 3
265 x 6

Nordic Curls
12 x 4

Standing Dumbbell Calf Raises
130 x 20 x 3
150 x 15

Barbell Hip Thrusts
225 x 12 x 3
275 x 10 x 2

Seated Barbell Calf Raises
225 x 25 x 3

Dumbbell Pullovers
65 x 10 x 2

Bulgarian Split Squats
45 per side x 8 x 2

Bronwen Blunts
45 x 15, 10

Busy weekend. Eh.

[Renascent]

(9.14.2020)
OHP
135 x 9
155 x 5 x 2
165 x 3 x 4
175 x 1
155 x 4

Cable Adduction
25 x 10 x 3

Cable Abduction
15 x 10 x 2
10 x 12

Today did not go at all how I would've liked. Very sleepy, a little bummed. At least I got some passable pressing done.

[Renascent]

(9.15.2020)
LB Squat
135 x 10
185 x 10
225 x 8
275 x 8
325 x 4 x 2, 3 x 2
315 x 3

This could've been so much more, but I am losing motivation with this topsy-turvy schedule shit.

Snatch-Grip Deadlift
225 x 10
275 x 6 x 2
295 x 5
315 x 2 x 2 (bloody thumbnail fucked up my grip on the first set)
335 x 1
295 x 5

Face Pulls
45 x 12 x 3

Bulgarian Split Squats
45 per side x 8 x 2

I thought I'd get three sets in tonight, but the sixth right-leg rep on the second set got weird. I was in some kind of suspended animation, wobbling halfway between standing and squatting, wondering if I was really going to fail a fucking split squat, or show a little dignity and dump the weights before shit got tragically dumb.

Peroneal nerve got all pissed off. I hate this IT band shit.

Bronwens
45 x 16, 15
40 x 12

[Renascent]

(9.16.2020 -- Noon)
Nordic Curls
12 x 4

RDLs
225 x 6
275 x 6, 6, 4*, 6, 3*
*(Bloody/slippery grip is pissing me the fuck off.)

Standing Dumbbell Calf Raises
130 x 20 x 3
150 x 15

Seated Barbell Calf Raises
225 x 25 x 3

Barbell Hip Thrusts
225 x 12 x 3
275 x 10

Getting a good "pump" when I try to get to the next set as quickly as reasonably possible, instead of shitting around and resting too long. Not sure where I want to go with these: add the "heavy" sets back in or just focus on chasing the "pump" for now.

(Afternoon)
Bench Press
135 x 10
185 x 10
225 x 10
235 x 8
255 x 5
285 x 3 x 3
295 x 1
275 x 3
265 x 3
245 x 4
225 x 4

(Evening)
Barbell Rows
155 x 12 x 4, 10 x 3
165 x 9 x 2

[Renascent]

(9.17.2020)
OHP
135 x 9
155x 5
165 x 3
175 x 2
185 x 1 x 2
195 x 1
175 x 2
165 x 3
155 x 4
145 x 5

I was in a very pissy mood by the time I left work today. Ended up with a decent press day. Was tempted to go for 205, but really didn't feel like grinding through anything.

Weighted Pull Ups
20 x 9
25 x 8
30 x 7
35 x 6
40 x 5

Yazmin Press
115 x 10
125 x 9, 9, 8
135 x 6
145 x 4

Weighted Chin Ups
40 x 6 x 3
45 x 5 x 2

Hang Clean High Pull
175 x 10 x 3

Roman Chair Sit Ups
25 x 15 x 3

Rope Pushdown
60 x 12 x 2
65 x 11 x 2

Overhead Rope Tricep Extension
60 x 10 x 2
65 x 9 x 2

Snatch-Grip High Pull
155 x 5
165 x 5
175 x 5

Seated Incline Dumbbell Curls
25 x 12 x 2

Standing Dumbbell Curls
25 x 12 x 2

Cable Crunch
70 x 20, 16, 12

Bronwens
45 x 15, 12

[Renascent]

(9.18.2020)
LB Squat
135 x 10
185 x 10
225 x 9
275 x 8
325 x 4
335 x 3 x 4

Snatch-Grip Deadlifts
225 x 10
275 x 7
295 x 5 x 2
315 x 4
335 x 1
345 x 1 (PR?)
295 x 4

[Renascent]

(9.19.2020)
RDLs
225 x 6
275 x 8 x 4

Nordic Curls
12 x 4

Standing Dumbbell Calf Raises
130 x 20 x 3
150 x 16

Barbell Hip Thrusts
225 x 12 x 3
275 x 12 x 2
315 x 6

Seated Barbell Calf Raises
225 x 25 x 3

Bulgarian Split Squats
45 per side x 8 x 3

Weighted Hanging Knee Raises
25 x 10 x 3

The setup is a little odd. I set the pull-up bar on my rack low enough for head clearance during pull ups. For this exercise, my feet hang low enough to clench the dumbbell from the floor, but I can't lower my legs all the way down. Which means I lose tension each time the dumbbell makes contact with the floor. Might try a wider hand grip next time.

Low Pulley Face Pulls
45 x 12 x 3

Bronwens
45 x 12 x 3
35 x 10

[Renascent]

(9.20.2020 -- Morning)
Bench Press
135 x 10
185 x 10
225 x 10
235 x 8
255 x 5
285 x 3 x 4
265 x 3 x 2
225 x 6

Form-wise, it's becoming more obvious when I've slacked off on lat exercise volume between bench workouts. Keeping tight during the eccentric becomes a lot harder during the last rep of my top set(s).
Felt much more stable today than I have in a few weeks, and I credit the measly number of face pulls I did yesterday.

(Evening)
Barbell Rows
155 x 12 x 4, 10 x 2
165 x 8 x 4

Straight-Arm Pulldown
70 x 15 x 4

Weighted Neck Flexion
20 x 20 x 2

Weighted Neck Extension
20 x 20 x 2

Not sure if I'll use this much weight next time.

Face Pulls
45 x 15 x 3

Dumbbell Pullovers
65 x 12, 10, 8

Bronwens
45 x 18
40 x 16
35 x 16

[Renascent]

(9.21.2020 -- Late Morning)
OHP
135 x 9
155 x 5
165 x 4
175 x 3
185 x 2
195 x 1
205 x 0 (Fail)
205 x 0 (Fail)
175 x 3
165 x 3
135 x 7

Weighted Pull Ups
20 x 10
25 x 9
30 x 8
35 x 7
40 x 6
45 x 5

Yazmin Press
115 x 12
125 x 9 x 2
135 x 6 x 2
145 x 4

Hang Clean High Pull
175 x 12 x 2
185 x 10

Rope Pushdown
60 x 12 x 2
65 x 12 x 2

Overhead Tricep Rope Extension
60 x 10 x 2
65 x 10 x 2

(Afternoon)
Weighted Chin Up
40 x 6 x 4

Standing Dumbbell Curl
25 x 12 x 2

Seated Incline Dumbbell Curl
25 x 12 x 2

Face Pulls
40 x 12 x 4

Cable Crunch
70 x 20 x 2

(Late Evening)
Landmine Rows
130 x 12 x 4

Landmine 180s
35 x 10 x 2 (per side)

Bronwens
45 x 15
40 x 15
35 x 15

[Renascent]

(9.22.2020)
LB Squat
135 x 10
185 x 10
225 x 8
275 x 8
315 x 4 x 2, 3 x 2
335 x 2
345 x 1

Snatch-Grip Deadlift
225 x 10
275 x 6
295 x 5 x 2, 4 x 2
315 x 3 x 2

Really wanted to pull conventional tonight, but I only had an hour of daylight when I got home.

Hanging Weighted Knee Raises
25 x 10 x 3

I remember wanting nothing to do with these when I saw people doing them at the Y, but I think it's harder to cheat this movement than leg raises (which I prefer). Add a little weight to them, and they're worth the while. Thought I'd do some Bronwens afterwards, but decided these would suffice tonight.

Low Pulley Face Pulls
40 x 12 x 3

[Renascent]

(9.23.2020 -- Noonish)
Good Mornings
135 x 10
155 x 10
175 x 7 x 2
185 x 5 x 2

Nordic Curls
12 x 4

Standing Dumbbell Calf Raises
130 x 20 x 3
150 x 15

Barbell Hip Thrusts
225 x 12 x 3
275 x 10
295 x 8

Seated Barbell Calf Raises
225 x 25 x 3

(Afternoon)
Bench Press
135 x 10
185 x 10
225 x 10
235 x 8
255 x 5
285 x 3 x 3
255 x 4 x 2
225 x 7

(Evening)
Barbell Rows
155 x 12 x 6
165 x 8 x 2
175 x 6

[Renascent]

(9.24.2020 -- Morning)
Straight Arm Pulldown
70 x 15 x 4

Face Pulls
45 x 15 x 3

Bronwens
45 x 15 x 2
35 x 15

(Evening)
OHP
135 x 10
155 x 5
165 x 4
175 x 3
185 x 1
175 x 3 x 2
165 x 3
155 x 4

Weighted Chin Ups
25 x 9 x 3
35 x 6 x 2
45 x 5

Yazmin Press
115 x 12
125 x 9, 8
135 x 6 x 2
145 x 4

Hang Clean High Pull
175 x 12 x 2
185 x 10

Snatch-Grip High Pull
155 x 5
165 x 5
175 x 5

Rope Pushdown
60 x 12 x 2
65 x 12 x 2

Overhead Tricep Rope Extension
60 x 10 x 2
65 x 10 x 2

[Renascent]

(9.25.2020)
LB Squat
135 x 10
185 x10
225 x 9
275 x 8
315 x 3 x 4

(9.26.2020)
Deadlift
225 x 7
315 x 7
365 x 7
405 x 5
425 x 3
435 x 2
445 x 2
455 x 1
465 x 1

Planned on doing some backoff sets at 405, but had to stop and help unload some drywall.

Good Mornings
135 x 10
155 x 8
175 x 8 x 3
185 x 5

Standing Calf Raises
130 x 20 x 3
150 x 15

Weighted Chin Ups
45 x 6 x 4

[Renascent]

(9.27.2020)
Bench Press
135 x 10
185 x 10
225 x 10
235 x 8
255 x 5
285 x 3 x 2
295 x 2 x 2
265 x 3 x 2
225 x 8

Nordix Curls
12 x 4

Cable Abduction
10 x 12 x 4

Seated Barbell Calf Raises
225 x 25 x 3

Barbell Hip Thrusts
225 x 12 x 3
275 x 12 x 2

Barbell Rows
155 x 12 x 6
165 x 10 x 2
175 x 8

Bulgarian Split Squats
35 lbs per side x 9 x 2

Ab Roller (with knees on half-size foam roller)
12 x 2

[Renascent]

(9.28.2020)
OHP
135 x 9
155 x 5
165 x 4 x 2
175 x 3, 2
185 x 1
175 x 2 x 3
165 x 3

Not sure if this count is correct. Felt somewhat distracted, and misloaded before starting sets a few times. Not sure if the second set of four at 165 actually happened. Just decided I'd roll with the numbers and make sure to match the volume with the BTN presses.

Regardless, pressing wasn't all that great.

Weighted Pull Ups
25 x 9 x 2
30 x 8 x 2
40 x 7
45 x 5

Yazmin Press
115 x 12
125 x 9, 8, 7
135 x 5 x 2
145 x 3

Hang Clean High Pull
175 x 12
185 x 10
195 x 10

Rope Pushdown
60 x 12 x 2
65 x 12 x 2

Overhead Tricep Rope Extension
60 x 10 x 2
65 x 10 x 2

Snatch-Grip High Pull
155 x 5
165 x 5
175 x 5

Straight-Arm Pulldowns
70 x 15 x 4

Landmine Rows
130 x 12 x 4

Face Pulls
40 x 15 x 3

Cable Abduction
10 x 12 x 3

Bronwens
45 x 15 x 2
40 x 15
35 x 15

[Renascent]

(9.29.2020)
LB Squat
135 x 10
185 x 10
225 x 8
275 x 8
315 x 4 x 4
325 x 2 x 2

Hips have been ruthlessly sore lately, and I wasn't really up for the mental stress of grinding through reps today. At least it got done.

Snatch-Grip Deadlift
225 x 10
275 x 9
295 x 7 x 2
315 x 4 x 2
335 x 1
355 x 1 (PR)

I would've had time to deadlift (conventionally) outside if I hadn't been stuck at work for an extra half hour, but I think I'm falling in love again with "God's Chosen Lift."

I wasn't sure if the 345 pull a few days/weeks back was a PR or not, but I'm pretty damn sure I never bothered to try for 355 until tonight.

Chuffed!

Standing Dumbbell Calf Raises
130 x 20 x 3
150 x 18

Nordic Curls
12 x 4

Weighted Chin Ups
45 x 6 x 4

Standing Dumbbell Curls
25 x 12 x 2

Seated Incline Dumbbell Curls
25 x 12 x 2

Doing some neck wrap stuff tonight.

[heidikay]

Bronwens
45 x 15 x 2
40 x 15
35 x 15

What are these?

[Renascent]

(9.30.2020 -- Morning)
Good Mornings
135 x 10
155 x 10
175 x 8 x 4

Roman Chair Situps
35 x 15 x 2

Seated Barbell Calf Raises
225 x 25 x 3

Barbell Hip Thrusts
225 x 15 x 3
275 x 12 x 2

Bulgarian Split Squats
55 per side x 8 x 3

(Afternoon)
Bench Press
135 x 10
185 x 10
225 x 10
235 x 8
255 x 5
285 x 3 x 3
265 x 4 x 2
225 x 7

(Evening)
Barbell Rows
155 x 12 x 6
165 x 8 x 2
175 x 6

Cable Abduction
10 x 12 x 2
15 x 10

Bronwens
45 x 15 x 2

[Renascent]

Bronwens
45 x 15 x 2
40 x 15
35 x 15

What are these?

Shorthand for a convoluted setup for weighted lying knee raises.

Came across a bodybuilder named Bronwen Blunt in a T-Nation article who used a band looped around a peg to do them. I spent weeks trying to figure out what size band I needed. Eventually, I gave up on the band and started sticking my feet through the loops on a tricep pulley strap.

Didn't know the exercise had a name, so I just started calling them "Bronwens."