My conjugal visit

[Hamburgerfan]

Cambered bar box squat
1x3 @ 85
1x3 @ 175
1x3 @ 265
1x3 @ 325
1x3 @ 385
1x1 @ 435
1x1 @ 460
1x1 @ 485
1x1 @ 510
1x1 @ 535
2x2 @ 455

Rack pull 4” below knee
1x5 @ 515

GHR - giant ladder set
55 total reps

Leg extension
3x15 @ 95

Standing ab pull down w/ band
4x15 @ light band

[Hamburgerfan]

Low incline press
1x3 @ 45
1x3 @ 95
1x3 @ 135
1x3 @ 165
1x3 @ 195
1x1 @ 225
1x1 @ 240
1x1 @ 250
1x1 @ 260
2x3 @ 225

Flat DB press
3x12 @ 75s

Belt squat machine row
4x12 @ 100

Ez bar triceps extension
4x10 @ 85

Fat grip dumbbell curl
3x10 @ 30s

[Hamburgerfan]

Cambered bar box squat w/ strong bands
8x2 @ 320

Deadlift
8x1 @ 390

Leg press
3x20 @ 380

Kettlebell swing
2x20 @ 80

Cable side bends
3x10 @ 10 L/R

[Hamburgerfan]

Bench press w/ 1 set of chains
8x3 @ 200

Shoulder saver press
3x4 @ 300

Lat pull down
6x10 @ 170

Incline ez bar triceps extension
4x12 @ 55

Cable face pull
3x20 @ 7

[SeanHerbison]

Do you have any meets planned in the foreseeable future?

[Hamburgerfan]

Last Friday

Sumo deadlift w/ briefs
1x3 @ 135
1x3 @ 225
1x3 @ 315
1x3 @ 405
1x1 @ 495
1x1 @ 555
1x1 @ 605
1x1 @ 655
1x0 @ 680

Cambered bar squat
3x5 @ 335

Seated band leg curl - giant ladder set
45 total reps

Leg extension
3x15 @ 100

Standing ab pull down w/ band
4x10 @ average band

[Hamburgerfan]

Tuesday

Floor press
1x3 @ 175
1x3 @ 215
1x3 @ 245
1x1 @ 270
1x1 @ 285
1x1 @ 300
1x1 @ 315
1x1 @ 330
1x1 @ 345
1x2 @ 310

Incline DB press- medium angle
4x12 @ 55s

Close grip lat pull down
4x10 @ 180

Ez bar triceps extension
4x10 @ 95

Fat grip DB side delt raise
3x15 @ 15s

[Hamburgerfan]

1/16/20
Buffalo bar box squat w/ strong bands
12x2 @ 270

Deadlift w/ average bands
12x1 @ 280

Belt squat
3x10 @ 315

Back extension w/ barbell
3x15 @ 60

Standing ab pull down
3x15 @ 60



1/18/20
Bench press w/ blue minis
12x3 @ 150

Fat bar overhead press
4x8 @ 75

Low pulley row
6x12 @ 100

Ez bar triceps extension - to forehead
5x10 @ 65

DB rear delt raise
3x20 @ 20s



1/20/20
SSB box squat
1x3 @ 275
1x3 @ 325
1x3 @ 375
1x1 @ 405
1x1 @ 435
1x1 @ 465
1x1 @ 505
2x2 @ 430

Cambered bar good morning
3x5 @ 285

GHR w/ band
3x10 @ mini band

Leg extension
3x15 @ 105

GHR sit-ups
3x15 @ 15



1/22/20
Buffalo bar bench press w/ 1 set of chains
1x3 @ 185
1x3 @ 215
1x3 @ 245
1x1 @ 270
1x1 @ 285
1x1 @ 300
3x3 @ 255

Low incline DB press
3x12 @ 65s

Wide grip lat pull down
6x12 @ 100

Rolling DB triceps extension
5x12 @ 35s

Hammer curls
3x15 @ 25s

[Hamburgerfan]

Do you have any meets planned in the foreseeable future?

Probably not for a while. Haven't felt much motivation to compete since worlds in november 2018. Maybe towards the end of this year?

[Hamburgerfan]

1/24/20
Buffalo Bar box squat w/ strong bands
10x2 @ 295

Deadlift w/ average bands
10x1 @ 305

Belt squat
3x10 @ 325

Back extension w/ barbell
3x15 @ 80

Standing ab pull down
3x15 @ 70



1/27/20
Bench press w/ blue mini bands
10x3 @ 170

Fat bar overhead press
4x8 @ 85

Seated row
6x12 @ 120

Ez bar triceps extension to forehead
5x10 @ 75

Rear delt DB raise
3x20 @ 25s



1/29/20
2” deficit deadlift
1x3 @ 315
1x1 @ 405
1x1 @ 450
1x1 @ 475
1x1 @ 500
1x1 @ 525
1x1 @ 550
1x1 @ 575
2x2 @ 490

SSB squat
3x5 @ 320

Seated leg curl
3x15 @ 80

Seated leg extension
3x15 @ 115

GHR sit-ups
3x15 @ 20



1/31/20
Close grip medium incline press
1x3 @ 135
1x3 @ 165
1x3 @ 195
1x1 @ 210
1x1 @ 225
1x1 @ 240
3x3 @ 205

Flat DB press
3x12 @ 80s

Wide grip lat pull down
6x12 @ 110

Rolling DB triceps extension
5x12 @ 40s

Hammer curls
3x15 @ 30s

[Hamburgerfan]

Monday:
Buffalo bar box squat w/ strong bands
8x2 @ 320

Deadlift w/ average bands
8x1 @ 345

Belt squat
3x10 @ 340

Back extension w/ barbell
3x15 @ 90

Standing ab pull down
3x15 @ 80

[Hamburgerfan]

2/5/20
Bench press w/ blue mini bands
8x3 @ 185

Fat bar overhead press
4x8 @ 95

Barbell row
4x8 @ 185

Ez bar triceps extension
5x10 @ 85

DB side delt raise
3x15 @ 20s

[Hamburgerfan]

2/7/20
SSB box squat
1x3 @ 335
1x3 @ 375
1x1 @ 415
1x1 @ 445
1x1 @ 485
1x1 @ 510
1x1 @ 525
2x2 @ 450

35-plate sumo deadlift
3x5 @ 325

Seated leg curl
3x15 @ 90

Seated leg extension
3x15 @ 125

KB side bend
2x20 @ 70 L/R


2/10/20
Slingshot bench
1x3 @ 185
1x3 @ 225
1x3 @ 265
1x1 @ 305
1x1 @ 335
1x1 @ 355
1x1 @ 370
1x3 @ 315
1x2 @ 315

Medium incline DB press
4x12 @ 60s

Wide grip lat pull down
6x12 @ 120

Triceps push down
5x12 @ 50

Hammer curls
3x15 @ 35s



2/13/20
SSB box squat w/ strong bands
12x2 @ 270

Deadlift
12x1 @ 345

Leg press
3x15 @ 405

Cable pull through
1x20 @ 50
1x20 @ 60
1x20 @ 70

Hanging leg raise
3x10



2/15/20
Bench press w/ 1 set of chains
12x3 @ 150

Overhead press
4x8 @ 105

Close grip lat pull down
6x12 @ 120

Low incline Ez bar triceps extension
4x15 @ 45

Fat grip DB curl
3x10 @ 25 L/R


DOH lockout
1x1 @ 335





2/17/20
Snatch grip deadlift
1x3 @ 225
1x3 @ 315
1x3 @ 365
1x1 @ 415
1x1 @ 450
1x1 @ 480
1x1 @ 505
1x1 @ 530

SSB squat
3x5 @ 335

Seated leg curl
3x15 @ 100

Seated leg extension
3x15 @ 135

GHR sit-ups
3x10 @ 35

[Hamburgerfan]

This is the longest I've gone without lifting barbells in over 10 years. I've been working out at home as much as I can, mainly kettlebell shit and pushups with some band exercises thrown in. The limited equipment I have (just a 44 lb KB and a set of elitefts bands) makes it difficult to follow a structured training program, and I'd be a bit reluctant to start one not knowing how long the gym will be closed. I've found I can still get variety of decently challenging workouts in, and I haven't lost any noticeable muscle mass.


20 seconds of kettlebell swings
6 pushups
30 seconds rest

completed 15 rounds in 15 minutes
total 213 swings @ 44 lbs, 90 pushups

[SeanHerbison]

I've found I can still get variety of decently challenging workouts in, and I haven't lost any noticeable muscle mass.

Still going alright?

[Hamburgerfan]

I've found I can still get variety of decently challenging workouts in, and I haven't lost any noticeable muscle mass.

Still going alright?

Yep. I’m sure I’ve lost a noticeable amount of top end strength, but I’m pleasantly surprised at how easy it’s been to avoid losing muscular size, especially since I’ve been doing mostly endurance training. I managed to track down some heavier kettlebells, so I might actually make some overhead press gains.

Single kettlebell front squat
6x10 @ 53

Kettlebell swing giant set
1x10 @ 35, 1x10 @ 44, 1x10 @ 53, 1x10 @ 62
3 rounds, 120 total reps

[SeanHerbison]

I’m pleasantly surprised at how easy it’s been to avoid losing muscular size ... I might actually make some overhead press gains.

Good stuff.

[Hamburgerfan]

1-arm kettlebell press
3x1, 2, 3, 4 @ 62 - 30 total reps/arm

double kettlebell front squat
3x10 @ 62+53

tricep pushdown w/ band
1x40 @ red mini
2x30 @ red mini

[Hamburgerfan]

turkish get up
10x1 @ 35 - 5 left, 5 right

2-handed swing
5x20 @ 53

1-arm row
3x10 @ 53 - each side

[Hamburgerfan]

kettlebell snatch
10x10 @ 35 - 5 sets left, 5 sets right

also put in 75-80 miles of biking between today and yesterday.