I was on vacation last week so it has been a long layoff.  Today was a hard day and not too spectacular but you have to get back on it somehow.

Bench

• Warmup: 45 lbs x 5, 135 x 5, 165 x 5
• 185 x 5, 5, 7

Squat

• 45 x 5, 135 x 5, 205 x 1

Yesterday – Shoveling

Skipped cleans and deadlifts yesterday in favor of shoveling out once again.

Bench

• Warmup: 45 lbs x 5, 135 x 5, 165 x 5, 195 x 3
• 215 x 4
• 225 x 3
• 235 x 2
• 245 x 1

This was going to be 3 x 5 at 215 but it was feeling heavy so I decided to cut it short and then work up to a 1 RM for the day.

DB Incline Curls

• 40 x 7, 5, 4
• 1 min rest

Front Squat

• 45 lbs x 5
• 135 x 5
• 165 x 5
• 185 x 5
• 205 x 5
• 225 x 1
• 245 x 1

Not bad.  It’s been a while since I’ve front squatted so I took it somewhat easy.  I feel like I had more in me but even so this was a good workout.  I’d say it is in the 90% or so intensity area.

I was feeling this all over — legs, back, core, wrists, etc. — so I called it a day after getting in the squats.

Press

• 45 lbs x 5, 75 x 5, 95 x 5, 115 x 3
• 130 x 5
• 135 x 5
• 140 x 5
• 150 x 1
• 160 x X

DB Incline Curls

• 40 x 6,6
• 1 min rest

Bumped up the weight from 35 to 40.

Turkish Get-Ups

• 16 kg (35 lb)
• 1L/1R x 3

Bench

• Warmup: 45 lbs x 5, 135 x 5, 165 x 5, 185 x 3
• 212.5 x 5, 5, 7 (rep max @ 212.5)

I took a little over a week off the bench so I wasn’t sure what weight to hit today.  212.5 would be the appropriate weight for continuing the progression but bench has been feeling really heavy lately.  To my delight, things were feeling light today so I went with the progression and hit 7 reps.  Not bad!

DB Incline Curls

• 35 x 12, 10
• 1 min rest

KB Rows

• 24 kg (53 lb) x 10/10, 8/8
• 1 min rest

Abs/Core

• Ab wheel from knees (L/R/C) : 1/1/1 x 4, 4

Clean & Push Jerk

• 135 x 1/1
• 145 x 1/1
• 155 x 1/1
• 165 x 1/1
• 175 x 1/1
• 185 x 1/X
• 195 x 1
• 205 x 1
• 215 x 1
• 230 x X

Not bad.  A little out of practice on the jerks so I stopped after missing at 185.  I was really happy to hit 215 on the cleans.

Deadlift

• 255 x 2
• 305 x 2
• 355 x 2
• 375 x 1

Deadlift has definitely gotten weak lately.  355 used to be a 4RM but this was definitely a 2RM effort today.

I’m Back!

I was in serious need of a deload so I did it the lazy way and just took off most of last week.  My energy is renewed and I’m ready to get back at it!

Shoveling

Another massive snow storm but this time the snow was thick and water logged.  This was a great workout.  Probably over an hour total of constant shoveling of heavy snow.

It was a great validation of my fitness activities.  It was great having the strength and mobility in the leg, hip and core to move big shovel fulls of snow effortless while also knowing how to use these muscles.

Press

• 45 lbs x 5, 75 x 5, 95 x 5, 115 x 5, 135 x 5
• 145 x 4
• 155 x 1
• 165 x X

DB Incline Curls

• 35 x 10, 10
• 1 min rest

DB Incline Bench

• 35 x 12, 12
• 1 min rest
• 50 degrees

Abs

• Ab wheel (from knees) : 14, 12, 10
• Russian twists (20 lb): 5, 2 (cramped)

Squats

• 45 x 5
• 135 x 5
• 205 x 3
• 255 x 1
• 285 x 1
• 305 x 1
• 325 x 1
• 345 x X

Abs

• RC Situps: 10

Bench

• Warmup: 45 lbs x 5, 135 x 5, 165 x 5, 185 x 3
• 210 x 5, 5, 5

These all felt heavy.  I think it’s time to start alternating press and bench instead of all bench.  Doesn’t make much sense to do a plan for aggressive gains when I’m following a diet that doesn’t support this.

DB Incline Curls

• 35 x 12, 7, 4
• 1 min rest

A nice little bump up from Friday.

Abs/Core

• Ab wheel (from knees) : 12, 12
• Back extension: 6, 6
• Russian twists w/ 10:  6, 10

Bench

• Warmup: 45 lbs x 5, 135 x 5, 165 x 5, 185 x 3
• 207.5 x 5, 5, 5
• 225 x 1
• 235 x 1
• 245 x X

Pretty bad.

DB Incline Curls

• 35 x 10, 8
• 1 min rest

Abs

• Ab wheel (from knees) : 20