Unleashing The Beast Within

Friday, June 2nd

Paused Bench Press (wider grip)
80x5
100x3
110x3
120x2
125x2
120x2 x3
100x5 x3 (no arch - feet on bench)

A. Kneeling Single-leg Leg Curls
x20 x3

B. Leg Extensions
x20 x3

Power Cleans
95x2
100x2
105x2
110x2
115x2
120x2 x2
 
Tuesday, June 6th

Power Snatches
60x3
70x3 x3
75x2
80x2

Hang Power Cleans
80x5
90x3
100x3 x5

Paused Bench Press
80x5
100x3
105x5
110x5
115x5
105x5 x4 (long pauses)

Chin-ups
x15 x8

A. Incline Cable Flies
x15 x3

B. Prone-grip Pull-aparts
SMBx15 x3

C. Sit-ups
x10 x3

D. Kneeling Single-leg Leg Curls
x20 x2


Power snatch double at 80 was fine. Hang power clean triples at 100 were meh. Happy with 5 paused reps at 115 (matches my t'n'g PR).

Left knee is pretty bad. Unloaded squats produce sharp patellar cartilage pain in the bottom position.

Shoulders were feeling achy after last week's wider grip bench work. Felt fine using my normal grip today.

Also fudged my right ankle again this weekend (landing from a backflip). It doesn't seem too bad, hopefully it will be back to "normal" within a week or two.
 
Thursday, June 8th

Resisted Sprints
30m x6

Plyo Tuck Jumps
x10 x3

Power Snatches
60x3
70x3 x5

Power Cleans
100x3
110x3 x4

Paused Bench
80x5
100x5
110x3
120x2+F
120x3

A. Paused Bench (3-second pauses, some reps with flat back and feet on bench)
110x3 x6

B. Pull-ups
x8 x6
x16


Doesn't look like much, but today's session felt really tough. I think it was the fact that every exercise (except from the supersetted pull-ups) required 100% intensity (today's combination of heat and humidity probably didn't help, either).
 
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Saturday, June 10th

Power Snatches
50x3
60x2
65x2
70x2

Power Cleans
110x1
115x1
120x1
125x1
110x4

Paused Bench Press (flat back, feet on bench)
100x5 x5

Pull-ups
x15 x3
 
Monday, June 12th

Power Cleans
100x3
110x3 x3
120x2 x2
100x6

Paused Bench Press
100x3
110x3
115x3
120x3
120x2 x3
100x8

Chin-ups
x10
[12.5 kg] x8
[22.5 kg] x8 x4
[22.5 kg] x10

A. Incline DB Flies
15x20 x3

B. Prone-grip Pull-aparts
MBx20 x3

C. Kneeling Single-leg Leg Curls
x20 x3

A. Sit-ups
x12 x3

B. BB Curls
20x12 x3
 
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Wednesday, June 14th

Paused Bench Press (flat back, feet on bench, slightly wider grip)
80x10 x6

RDL
90x10 x3

Pull-ups
x15 x3

Swimming
1 km

Overhead Press
50x8 x4

A. Incline Cable Flies
x15 x3

B. Face Pulls
MB/SMB/SMB x15

A. Lateral DB Raises
7.5/10/10 x15

B. Cable Curls
x20 x3


Workout was done in four parts (benched in the morning, RDLed early afternoon, then went to the beach and swam, them did assistance work in the evening).

For the last two days, back was feeling painful in various movements and felt like it was about to spasm. After the RDLs it felt fine.

I also tried doing muscle-ups and tore some skin off my palm... In retrospect, muscle-ups after spending a bunch of time in the sea (skin softening up) might not have been the greatest idea.
 
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Friday, June 16th

Resisted Sprints
30m x8

Paused Bench Press
80x5
100x5
110x5 x10

Chin-ups
x15 x4
x20
 
Monday, June 19th

BB Jumps
40x6 x3
60x5 x3

Paused Bench Press
80x5
100x5
110x3
120x3
130x1
120x3 x3
100x8 x3

Chin-ups (superset with 100x8 bench sets)
x8 x4

Paused Squats
80x8
100x8
120x8

Chin-ups
x15 x3

RDL's
90x8 x3

WOD
A. 250m run x4
B. Power Cleans 80x6 x4
C. Toes-to-bar x8 x4
D. Burpees x9 x3
16 mins

Crossover Flies
15x15 x3

A. Preacher Curls
x20 x3

B. DB W's
5x20
[7.5x10 + 5x10] x2


Right ankle is still fucked. I had to use weightlifting shoes and 2.5kg plates under the heels in order to squat and there was still some pain (thus the paused squats). On the bright side, right hip and left knee seem like they are close to 100%. Lower back is still tender but not fucked. Right wrist is always painful (has been for many months now and doesn't seem to be improving).
 
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Wednesday, June 21st

BB Jumps
40x6
50x6 x3
70x5 x3

Paused Bench Press
80x5
100x5
110x5 x5

Paused Squats
80x6
100x6
120x6
140x6

Incline Press
60x10 x3

A. Rear DB Flies
5x20 x3

B. Incline DB Flies
15x20 x3

Pull-ups
x15 x3
 
Tuesday, June 27th

Paused Bench Press
90x6 x6

Incline DB Press
x15 x4

Cable Curls
x20 x3

Incline Cable Flies
x12 x3

Roll-outs
x20 x3

One-arm DB Press
x15 x3


Spent 3 days on a trekking trip. Lost somewhere near 3 kg. Dislocated a finger in the middle of the canyon. I'll have to baby it for a while until it heals.

Lower back area and legs (glue med, quads, calves) are INCREDIBLY sore.
 
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Monday, July 3rd

Plyo Tuck Jumps
x10 x3

Resisted Sprints
30m x6

BB Jumps
40x6 x2
60x5 x2

Paused Bench Press
100x6 x6

Squat
100x6
120x6
140x6

A. Lat Pulldowns
x15 x3

B. Incline DB Flies
12.5x20 x3

C. Face Pulls
x20 x3

A. Cable Curls
x20 x3

B. Rear DB Flies
5x20 x3
 
Honest bro question...

When you do rear db flies, are you seated? Chest supported or what?
 
NurseKnuckles said:
Honest bro question...

When you do rear db flies, are you seated? Chest supported or what?
Click to expand...
I set the bench on the lowest incline and lie on it with my chest placed at the very top edge. Does that make sense?
 
Wednesday, July 5th

Resisted Sprints
30m x6

Plyo Tuck Jumps
x10 x3

Power Snatches
60x3 x5

Semi-paused Bench Press
110x5 x5

RDLs
80x10 x3

A. Incline Cross-over Flies
x20 x3

B. Prone-grip Pull-aparts
MB/SMB/SMB x20
 
Friday, July 7th

Plyo Tuck Jumps
x10 x4

Resisted Sprints
30m x6

Power Cleans
90x2 x4

Paused Bench Press
115x3 x5
115x4

Paused Squat
110x8 x3

A. DB Flies
15x20 x3

B. W's
5x20 x4

C. Cable Curls
x20 x3
 
Sunday, July 16th

Bench Press
100x5
110x3
115x3
120x3
115x3
120x3 x2
100x10

Squat (last rep of each set paused)
80x6
100x6
120x6
140x6

A. Cross-over Flies
x20 x3

B. Prone-grip Pull-aparts
MBx20 x3

C. Cable Curls
x20 x3

D. Strict Sit-ups
x10 x3


I'm in Ukraine training their national basketball team. I've done some sporadic lifting (mostly benching) in the last week or so, but work schedule is too busy (plus the injured finger is still inhibiting me from doing too much stuff) and I haven't been able to do any sort of organised training. The next two months will probably be following a similar pace.
 
Wednesday, July 19th

Paused Bench Press
80x5
100x5
110x5 x5

Good Mornings
60x10
80x10 x2

A. Incline DB Flies
x20 x2

B. Face Pulls
x20 x2

C. Cable Curls
x20 x2
 
Saturday, July 29

Squat
100x5
120x5
140x5
150x5
160x5

Good Mornings
60x10 x2
80x10

Bench Press
80x8
90x8
100x8 x5

A. Row Machine
x15 x3

B. Leg Curls
x20 x3

A. Lat Pulldown Machine
x15 x3

B. Incline Cross-over Flies
x20 x3

A. Cable Curls
x20 x3

B. TRX Ts & Ys
x10+10

C. Roll-outs
BWx20
+10kg x20
+15kg x20


In Trento, Italy, with the team. These were my first squats with no low-back pain in a couple of months. This is also the first time I put 160 on my back in 5-6 month now (I think I've only squatted 150 for one set this entire time). The reps were surprisingly easy, did a short pause on the last one.

In other news, a couple of weeks ago I did blood exams, I was diagnose with subclinical hypothyroidism, I'm now on 50mg of T4 on a daily basis. I also had my total testosterone checked, result was 956 ng/dl with references ranges of 127-1020, so I guess that's pretty high.
 
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Tuesday, August 1st

Bench Press
100x5
110x5
115x4
110x5 x3
90x6 (paused, no arch, legs on bench)

Squat
100x5
120x5
140x5
140x5 x2 (paused)

One-arm DB Row
20x15
30x15 x2

Good Mornings
60x10
80x10 x2

Chin-ups
x10 x3

A. Incline DB Flies
14/16/16 x20

B. Face Pulls
x20 x3

C. Preacher Curls
x15 x3

A. W's
5x20 x2

B. Sit-ups
x10 x2

C. Hammer Curls
x12 x2
 
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