The Flywheel Effect

[Clearwater47]

Stiff Legged Deadlift
255 pounds - 3 sets x 8 reps

Leg Curl
100 pounds - 3 sets x 9 reps

Glute Bridge
Bodyweight - 2 sets x 20 reps

Donkey Calf Raise
45 pounds - 2 sets x 20 reps

Dead Bugs
Bodyweight - 2 sets x 10 reps

Deads were great today. All reps were well controlled. Feels like there's still a lot in the tank here, but I'll continue with 10 pound jumps.
I'll likely replace the glute bridges and dead bugs next time through. I don't feel like I'm getting as much out of them as I had hoped.

[Clearwater47]

Larsen Press
120 pounds - 3 sets x 12 reps

Inverted Row
Bodyweight + Mini Band - 3 sets x 10 reps

Spoon Press
37.5 pounds - 2 sets x 15 reps

Hammer Curl
32.5 pounds - 2 sets x 12 reps

Hanging Leg Raise
Bodyweight - 2 sets x 10 reps

Really good workout. All of these exercises are now in a weight range that's pretty challenging, and everything got fairly close to failure today.
I probably need to recheck proper form for the Spoon Press because I'm finding that it's working my front delts more than anything and I programmed it as a triceps exercise. I suppose just bringing the touch point of the db's up higher should put more emphasis on the triceps...

[Clearwater47]

High Bar Squat
165 pounds x 8/7/7 reps

Leg Extension
100 pounds - 3 sets x 12 reps

Nordic Curls
2 sets x 8 reps

SSB Calf Raise
215 pounds - 2 sets x 20 reps

Face Pull
5 Pounds - 2 sets x 20 reps

Still not used to straight bar squats and I failed to hit the planned reps for the day. Still happy with how I squatted though. The whole workout went well. I almost fell on the stairs afterward because my leg gave out, lol.

I mentioned recently that I was planning to replace dead bugs. I did Face Pulls in place of them today and plan to continue doing rear delt focused stuff in this spot since it's something I just need to do regularly. I'm almost 100% convinced that rear delt weakness has been the source of the elbow pain I've been dealing with because doing band pull aparts and other rear delt stuff is the only thing that's made it better.

[Clearwater47]

40 Degree Incline DB Press
47.5 pounds - 3 sets x 10 reps

Rack Pullup
Bodyweight 12/10/12 reps (second set done with very little rest because I was demonstrating the movement for my 13 year old)

Triceps Band Burnouts
2 Sets

Biceps Band Burnouts
2 Sets

Situp
20 pounds - 2 sets x 20 reps (DB held just below my chin)

I'm gaining a new appreciation for body building. I'm finding I struggle to work through the muscle burn that comes with higher rep work. The banded burnout sets are exceptionally uncomfortable and I've ended up stopping before I reach true failure just because it's so uncomfortable. Trying to build up a tolerance for that discomfort by pushing a little further each time.

[Clearwater47]

Back Raise
95 pounds - 3 sets x 8 reps

Leg Curl
105 pounds - 3 sets x 8 reps

Donkey Calf Raise
55 pounds - 2 sets x 20 reps

Cable Crunch
45 pounds - 2 sets x 20 reps

Banded Rear Delt Work (Face Pulls and Fly's)
A couples sets of each in the 15-20 rep range

Back Raises felt much easier this time around. I did 2 more reps per set and wasn't close to failure.
Good progress on everything else at well.

[Clearwater47]

Pin Bench Press
145 pounds x 7/6/6 reps

Wide Grip Cable Row
55 pounds - 3 sets x 15 reps

Spoon Press
40 pounds - 2 sets x 15 reps

Hammer Curl
35 pounds - 2 sets x 12 reps

Leg Raise
2 sets x 12 reps

Trying to keep bench in the 3x6 range as a minimum right now, so I'll likely keep weight the same next time around and try to add reps.
Rows are still not too hard but I'm sticking to slow weight increases and hoping I can continue them for a long time.
Triceps and Biceps work is getting quite hard at this point. I'll bump up the weight on these but it's likely I won't hit the full number of reps next time.
On leg raises I'm focused on using my abs to get things moving rather than using arms/shoulders to get things moving.

[Clearwater47]

SSB Box Squat
195 pounds - 3 sets x 8 reps

Walking Lunge
35 pounds - 3 sets x 15 reps

Nordic Curl
2 sets x 8 reps

SSB Calf Raise
195 pounds - 2 sets x 20 reps

Face Pull
10 pounds - 2 sets x 20 reps

I'm in the final round of workouts for this cycle, and seeing some good progress. The squats felt easier today than they have any other day and I've added 20 pounds since the start of the cycle.
Lunges also went well today - this was the first time I actually completed all three rounds. Legs were toast at that point in the previous workouts, but I was still feeling pretty fresh today.

I'm starting to give some thought to my next block and am thinking I'm going to keep a pretty similar structure because I'm enjoying the well rounded approach. I plan to lower the rep range on the primary lifts (down to somewhere around the 4-6 range). Only other changes I'm planning right now are to possibly add 1 more exercise on certain days. I've typically been doing my last 3 lifts as a giant set, but I could add one more exercise and do two supersets without adding much time to the workouts. I'll only do that if it's something that makes sense on a given day, and lines up with a weak point.

[Clearwater47]

Seated Overhead Press
75 pounds - 3 sets x 10 reps

Lat Pulldown - Close Grip
90 pounds - 3 sets x 12 reps

Triceps Pushdown Burnouts
Bands - 2 sets x AMRAP

Incline Curl
20's - 2 sets x 15 reps

Situps
35 pounds - 2 sets x 20 reps

I'm still hitting all sets and reps while increasing weight weekly on pretty much everything. This is at least partially because I started out lighter than I needed to on some exercises. Still happy with the progress though. Work capacity has been something I've been trying to build up for a while now and I feel like I'm doing really well on that front. On a lot of days I've been able to get through everything in 35-40 minutes, so I'm moving at a pretty good pace now and not feeling too fatigued during workouts.

[Clearwater47]

Stiff Legged Deadlift
265 pounds - 3 sets x 8 reps

Leg Curl
110 pounds - 3 sets x 8 reps

Rear Delts
Band - 2 sets x 30 reps

Donkey Calf Raise
60 pounds - 2 sets x 20 reps

Cable Crunch
55 pounds - 2 sets x 20 reps

Same story. Good progress all around. Everything (except the band work) was done with 10 pound increases from the last time I did them. Leg Curls are close to maxed out, but still feels like there's room to keep adding weight on all of the others for a while yet.

[Clearwater47]

Larsen Press
125 pounds - 3 sets x 12 reps

Inverted Row
Bodyweight - 3 sets x 12 reps

Spoon Press
42.5 pounds - 2 sets x 15 reps

Hammer Curl
37.5 pounds - 2 sets x 11 reps

Hanging Leg Raise
Bodyweight - 2 sets x 12 reps

The going is getting tough on this day. I failed to hit my rep goal for the first time on any of the lifts with the hammer curls. Just barely made the reps on larsen press, inverted rows, and spoon press.

[Clearwater47]

High Bar Squat
165 pounds 3 sets x 8 reps

Leg Extension
105 pounds - 3 sets x 12 reps

Nordic Curls
2 sets x 8 reps

Face Pull
15 Pounds - 2 sets x 20 reps

Short on time today so calf raises got cut. Good quality reps on everything else.

[Clearwater47]

40 Degree Incline DB Press
50 pounds - 3 sets x 10 reps

Rack Pullup
Bodyweight 3 sets x 12 reps

Triceps Band Burnouts
2 Sets

Incline Curls
22.5 pounds - 2 sets x 12 reps

Situp
45 pounds - 2 sets x 15 reps

DB Presses were 9+ RPE. Missed the rep goal on curls and situps. Good reps throughout though, and pushed it about as far as I could.

[Clearwater47]

Back Raise
105 pounds - 3 sets x 8 reps

Leg Curl
110 pounds - 3 sets x 8 reps

Donkey Calf Raise
60 pounds - 2 sets x 20 reps

Cable Crunch
60 pounds - 2 sets x 20 reps

Rear Delt Work
A bunch of Face Pulls and Fly's and Pullaparts

Ended up doing the Back raises last since I was working in with my 13 year old. They were still pretty easy. Probably wouldn't have hit the Leg Curl reps if I hadn't done them first.

[Clearwater47]

Pin Bench Press
145 pounds - 3 sets x 6 reps

Pendlay Row
145 pounds - 2 sets x 10 reps

Chest Fly
20lb DB's - 2 sets x 12 reps

Face Pull
17.5 pounds - 2 sets x 20 reps

Spoon Press
45 pounds x 31 reps - 5 sets rest/pause. 15 sec rest between sets.

Hammer Curl
30 pounds x 38 reps - 5 sets rest/pause. 15 sec rest between sets.

Pin bench was harder than expected, but my range on this is 4-6 reps so there's still room to increase weight.
Pendlay rows were probably a hair heavier than I should have done after not doing these for a few years, but again my range is 8-10 so there's room to advance.

I really like this setup. Main lift rep range shifted from 6-8 to 4-6. I'm doing the next 3 lifts as a giant set. Then the last 2 lifts pack a lot of work into a short amount of time. I'm adding both heavier work and more volume, and packing it into about the same amount of time. Got through this in less than 45 minutes. I'll be following this basic template for the next 8 weeks or so.

[Clearwater47]

Sumo Deadlift
315 pounds - 2 sets x 6 reps

Romanian Deadlift
225 pounds - 2 sets x 12 reps

Lunge
40 pounds - 2 sets x 12 reps

Leg Extension
110 pounds - 2 sets x 10 reps

Donkey Calf Raise
90 pounds x 66 reps - 5 sets rest/pause. 15 sec rest between sets

Leg Raise
Bodyweight x 47 reps - 5 sets rest/pause. 15 sec rest between sets

This was a bear to get through. Hopefully my body will acclimate quickly.
I think this was my first time doing Sumo deads all year. I planned to do 3 sets of sumo dead, but cutting it off after 2 was definitely a good decision. First set was easy, second set wasn't. I'll stick with 2 sets on this.
I reignited my flame of burning dislike for Lunges. These always have been one of the most fatiguing exercises for me and today was no exception.
On the positive side, I really like how this day is programmed from a holistic point of view.

[Clearwater47]

Pin Seated OHP
85 pounds - 3 sets x 7 reps

Cable Row
95 pounds - 2 sets x 12 reps

Upright Row
25lb DB's - 2 sets x 12 reps

Lateral Raise
10lb DB's - 2 sets x 12 reps

Cable Triceps Pushdown
30 pounds x 42 reps - 5 sets rest/pause. 15 sec rest between sets

Cable Biceps Curl
20 pounds x 41 reps - 5 sets rest/pause. 15 sec rest between sets

Did to overhead pressing without any back support and that made a big difference. I may do it with back support next time around.
Goofed on the cable rows. It was supposed to be lat pulldowns but I misread...
Probably started heavier than I should have on the Upright Rows and Lateral raises. I'll keep the weight the same next time.
Rest/Pause work was very uncomfortable (as it always is), but went well.

[Clearwater47]

High Bar Squat
170 pounds - 3 sets x 8 reps

Leg Curl
115 pounds - 2 sets x 8 reps

Back Extension
40 pounds - 2 sets x 10 reps

Cable Pullthrough
40 pounds - 2 sets x 10 reps

SSB Calf Raise
205 pounds x 49 reps - 5 sets rest/pause - 15 sec rest

Cable Crunch
65 pounds x 54 reps - 5 sets rest/pause - 15 sec rest

This almost felt like to much lower back work, especially with the back extensions and pullthroughs back to back. I'll see how my recovery is after this and make changes if needed.

[Clearwater47]

Paused Bench Press
145 pounds - 3 sets x 6 reps

Pendlay Row
145 pounds - 2 sets x 10 reps

Chest Fly
22.5lb DB's - 2 sets x 12 reps

Face Pull
20 pounds - 2 sets x 20 reps

Spoon Press
45 pounds x 35 reps - 5 sets rest/pause - 15 sec rest

Hammer Curl
30 pounds x 40 reps - 5 sets rest/pause - 15 sec rest

Everything felt easier than last time, which is certainly a good sign.

[Clearwater47]

Stiff-Legged Deadlift
275 pounds - 3 sets x 6 reps

Lunge
40 pounds - 2 sets x 12 reps

Leg Extension
120 pounds - 2 sets x 10 reps

Leg Raise
Bodyweight x 48 reps - 5 sets rest/pause. 15 sec rest between sets

I for some reason was kind of dreading lifting for the first time in a very long time. Took a break and focused on other activities - jumping on the trampoline with the little one and doing multiple bike rides daily, built a makeshift sandbox and filled it up with sand. Man...those activities wore me out! Body is just not used to it, but I still enjoyed it. I was still not looking forward to lifting yesterday, but as is usually the case it was all good once I got a few sets into it. Didn't notice any obvious effect from the time off. I'm expecting to be back at it again today.

[Clearwater47]

40 Degree Incline Press
50lb DB's - 3 sets x 6 reps

Close Grip Lat Pulldown
100 pounds - 2 sets x 12 reps

Upright Row
25lb DB's - 2 sets x 12 reps

Lateral Raise
10.25lb DB's - 2 sets x 12 reps

Cable Triceps Pushdown
32.5 pounds x 40 reps - 5 sets rest/pause - 15 sec rest

Cable Biceps Curl
22.5 pounds x 43 reps - 5 sets rest/pause - 15 sec rest

Felt pretty strong today. The rest apparently did me some good.