From Little Acorn to Mighty Oak

[acorn1293]

2/23/2022 190.4
Squat 240x2rx8s ~1’
Deadlift 305x5 harder than it should’ve been, not sure what’s going on with this
Bench Row 175 x9, 8, 8, 155 x11, 9 3’ actually feel my upper back working with these so keeping these in
Treadmill 30’

[acorn1293]

2/26/2022 191.2
Bench 210x5rx3s 5’
Weighted Dips ~255 x8, 7, 7 3’
Triceps Pushdown 67.5 x10, 9, 8 3’
RC work
Treadmill 30’

[acorn1293]

2/27/2022 192
Squat 275x5rx3s 5’ 7’
Deadlift 310x5
Pull-ups 210 x8, 7, 6ish, BW (~197.5) - 2 monster minis x12ish, 9 3’
Shrugs 182.5x15, 205x15, 225x10 3’
Treadmill 30’
I like this split. The only change I may make once the deadlift LP is done is to change speed squats to high bar squats for a few sets and make the second deadlift day a couple sets of RDLs. Undecided right now.

[acorn1293]

3/1/2022 190
Press 137.5x5rx3s 5’
Close Grip Bench 197.5 x6 (failed rep 7), 6, 6 5’
LTE 87.5 x8, 7, 6 3’
RC work
Treadmill 30’

3/2/2022 190.4
Squat 240x2rx8s ~1’
Deadlift 315x5 belly b/w thighs
Bench Row 180 x8, 7, 7, 157.5 x12, 10 3’
Strict Curl (EZ curl bar about 17.5lbs) 50 x15, 60 x10, 9 3’
Treadmill 30’

[acorn1293]

3/5/2022 189.4
Bench 235x2rx3s 5’
Weighted Dips ~257.5 x7, 6, 6 3’
Triceps Pushdown 70 x10, 8, 8 3’
Lateral Raises 12s x20, 20s x15, 25s x10 3’
RC Work
Treadmill 30’

[acorn1293]

3/6/2022 190.2
Squat 305x2rx3s 5’
Deadlift 320x5
Pull-ups 212.5 x7, 6, 5 BW (197.5) - 2 monster minis x12, 9 3’
Shrugs 225x12, 235x10, 240x8, 215x15/5/5 (rest pause) 3’
Treadmill 30’

[acorn1293]

3/8/2022 189.4
Press 152.5x2rx3s 5’
Close Grip Bench 197.5 x7, 6, 6 5’
LTE 87.5 x9, 7, 7 3’
RC Work
Treadmill 30’

[acorn1293]

3/9/2022 187.6
Squat 240x2rx8s 1’
Deadlift 325x5
Bench Row 185 x7, 6, 6, 162.5 x11, 9 3’
Treadmill 25’
A little short on time today.

[acorn1293]

3/12/2022 187.8
Bench 185x8rx3s 5’
Squat 245x8rx3s ~5’
Deadstop Yates Row 185 x9, 9, 8 3’ I really like these and I have a weak upper back. Done from bench but going to do from rack next time.
Deadlift 290x1x8 1’
Treadmill 25’
Not gonna be able to lift tomorrow so tried to fit multiple sessions in one and ran out of time a little bit. Also stopping the deadlift LP to give me a little room to grow.

[acorn1293]

3/15/2022 190.6
Press 122.5x8rx3s 5’
Close Grip Bench 197.5 x7, 7, 6 5’
LTE 87.5 x10, 6, 6 3’
RC Work
Treadmill 30’
Diet break. Also tweaked my right shoulder/tricep 2 bench sessions ago so it’s been bothering me a little with close grip bench and LTEs.

[acorn1293]

3/16/2022 190
Squat 245x2rx8s ~1’
Deadlift 290x8, 270x8x2 5’
Bench Row 185 x7, 7, 6, 162.5 x11, 9 3’
Strict Curl 67.5 x12, 11, 9 3’
Treadmill 30’
I think I might just do one top set of deadlifts then SLDL for 2x5-8 in the future.

[acorn1293]

3/19/2022 190.4
Bench 212.5x5rx3s 5’ realized my shoulder issue must be my lat because it hurts with adduction, extension, and internal rotation. It also hurt more if when I set up for bench I have to “pull” the bar out so I set myself up a little further under the bar before unracking.
Squat 280x5x3 ~5’ I’ve been feeling like my squats are an inch or so high for a little bit so I may switch to heeled shoes again and see if it helps.
Rack Row 190x10, 200x8, 202.5x6, 177.5 x11, 10 3’ I love these.
Deadlift 290x1x8 1’
Treadmill 30’

[acorn1293]

3/22/2022 191.2
Press 140x5rx3s 5’
Close Grip Bench 197.5 x7, 7, 6 5’
DB French Press 50x12x3 3’ not too hard but shoulder hurts and this was the only tricep isolation that didn’t hurt
Lateral Raise 25sx15x2 3’
Treadmill 30’

[acorn1293]

3/16/2022 188.8
Squat 245x2rx8s ~1’
Deadlift 330x5, 305x5x2 5’
Bench Row 185 x7 (failed rep 8), 7, 6, 162.5 x11, 10 3’
Strict Curl 70 x12, 10, 8 3’
Treadmill 30’

[acorn1293]

3/26/2022 188.8
Bench 237.5x2rx3s 5’
Bodyweight Dips ~190 x23, 17, 15 3’
Shrugs 195x18, 220x14, 230x12 3’ probably gonna switch to trap bar
Treadmill 30’

[acorn1293]

3/27/2022 192.6
Squat 310x2rx3s 5’
Rack Row 202.5 x8, 7, 7 177.5 x12, 11 (failed 12) 3’
Deadlift 290x1x8 1’
Reverse Curl 60 x5, 5, 4 just dickin around
Treadmill 30’

[acorn1293]

3/29/2022 188.6
Press 155x2rx3s 5’
Close Grip Bench 197.5 x8, 7, 5 (failed 6) 5’
R tricep/shoulder better but still hurts. Not gonna add direct tricep work back until it’s fully healed.
Treadmill 30’

[acorn1293]

3/30/2022 187.6
Squat 245x2rx8s ~1’ L wrist been hurting for a while so switched to thumb around grip which seemed to actually help
Deadlift 365x2, 330x2 (misload), 335x2 5’ push w/ legs don’t pull
Bench Row 185 x8, 7 (last rep a little sloppy), 6, 162.5 x11, 9 3’
Strict Curl 75 x11, 9, 7 3’
Treadmill 30’

[acorn1293]

4/2/2022 188.2
Bench 187.5x8rx3s 5’
Bodyweight Dips ~190 x25, 18, 15 3’
Snatch Grip Shrugs 195x12, 225x12, 255x11 3’
Treadmill 30’

[acorn1293]

4/3/2022 189.2
Squat 250x8rx3s 5’
Rack Row 205 x7, 6, 6 180 x11, 9 3’
Deadlift 295x1x8 1’
Treadmill 30’