Slow Weak and Stupid

[monsoon]

03/09/2024
its been a long week and I have no energy but the show must go on since we missed Monday.
SSB 235,255,275,285,295 x10
high step ups (inspired by I fell like Joe Biden, trying to step up on a pony wall the other day)
GHR 3x12
sumo pull 315
lost my grip pulling conventional at 330

 

[monsoon]

03/10/2024
still no energy
OHP 135,140,145 x3
superset with jungle gym rows
pull ups and lying ez bar ext
heavy db side raise and curls

 

[monsoon]

I keep getting the date messed up
03/11/2024
squat 345 x3 370x3 385x1 405… lost focus and dumped it
front 135 3x10
single leg rdl 40,50,60,60 x10

 

[monsoon]

03/13/2014
very distracted by my wife cleaning the carpet around me and I got stung by a bee or other ferocious creature yesterday right on top of my bald head and it hurts.
Bench 185x50 not straight sets, more like 7,3 or 8,2
banded rows 5 or 6 x12
db chest supported rows 75s 4x10
close grip pin press 185 x3,3 from 8 3,3 from 9 3,3 from 10 and 225 from 10
seated db curls and push downs

 

[monsoon]

03/16/2024
Another disaster. I’ve got a knot in my upper left back putting pressure on nerves. Trying to squat with SSB was crazy painful
SSB 285 x7,5,3 reduced the weight but still no bueno
deads 275 sumo rdl 135 3x5
GHR 3x10

 

[monsoon]

03/17/2024
St. Pats special
seated OHP 135x7,6 155 4x5. Super set with band rows
db bench parallel grips 50s x 10,12,12,10 superset with pull ups
skull crushers/ ez bar curls/ side raises
push downs/ db curls/ db upright rows

my work schedule is fucked up this week so who knows when I’ll be back in the gym.

 

[monsoon]

03/22/2024
what a week, I don’t know how people deal with traffic every day. It’s a miracle that I made it without any loss of life.
Finally able to get a workout in today, so I thought I’d ease back in.
walking Lunge 3x down and back roughly 14 steps per leg. Hams went crazy at glute tie in, still feeling it.
SSB 145 x10 195x10 235x10 255,285,305x3
Dead up to 315 then 225 x3,4,5
GHR/ band pull thru 3x12

 

[monsoon]

03/23/2024
bench 185x10,10,10,9,8. Band rows 5x12
JM press bar-95 x 10
single arm db rows 60s x8,10,10,10
pull ups
db side raises 5-25 pyramid
preacher curl

 

[monsoon]

03/25/2024
sore as hell from Friday/Saturday but first regular squat day in two weeks.
squat 345 x3 365x1 right knee and low back not interested in squatting today. Took a couple back down sets then moved on to try some good mornings 95x3,3 115x3,5
did some light deads both straight and sumo just to work the groove and called it a day.

 

[monsoon]

03/27/2024
Bench 185x10,8,7(made up reps) sling shot x10 225x3 235,250x2
close/JM 95,115x10 135x8
band rows, supported db rows, rear db raise

 

[monsoon]

03/30/2024
realized during chair yoga this week that my psoas are weak so I need to do something about that. Could be from more squats with a box than free.

OHP 135 5x5
band row
jungle gym serratus press/ body weight rows
lean away single arm db press 30 3x10
banded leg raise
Pull ups/ push downs
db curls/ db side raise. Standing and prone

 

[monsoon]

04/01/2024
walking lunge 3x10
squat 345,365,365 x3 not great but better
banded leg raise
GHR