Author: fjhackett

2024-03-05 – Week 3 Day 2

Deadlift (Barbell)
Set 1 : 290 lb x 5
Set 2 : 325 lb x 3
Set 3 : 365 lb x 1

Shrug (Dumbbell)
Set 1 : 75 lb x 20
Set 2 : 75 lb x 20
Set 3 : 75 lb x 20

Pull Through (Cable)
Set 1 : 120 lb x 10
Set 2 : 120 lb x 10
Set 3 : 120 lb x 10

My strength is back from covid. I still need to learn how to pull again but at least 365# went up without a problem. Decent day. Shouldn’t be too sore for PT tomorrow.

2024-03-04 – Week 3 Day 1

Overhead Press (Barbell)
Set 1 : 100 lb x 5
Set 2 : 110 lb x 3
Set 3 : 125 lb x 4

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Bench Press (Barbell)
Set 1 : 225 lb x 2
Set 2 : 225 lb x 2
Set 3 : 225 lb x 2
Set 4 : 225 lb x 2
Set 5 : 225 lb x 2

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 12
Set 2 : 120 lb x 12
Set 3 : 120 lb x 12

My shoulders are hurting from the dips. Sorta worth it? Will speak to Doc Eliza at PT in a couple of days. Today was solid. I didn’t force the 5th rep and stopped when form gave out. I don’t bench well on the fat pad. I’m kinda over it. Had some forward movement again and that’s due to my rear delts/lats pushing off the edge of the fat pad. I’m the perfect width for it to be annoying. Go figure.

Lat pull downs dropped to 150×5 due to my shoulders being tweaked. Will get that back up in due time. Tri’s could have been a bit heavier today. Will add a set.

2024-03-01 – Week 2 Day 4

Hatfield Squat
Set 1 : 65 lb x 5
Set 2 : 65 lb x 5
Set 3 : 145 lb x 5
Set 4 : 145 lb x 5
Set 5 : 145 lb x 5
Set 6 : 145 lb x 5
Set 7 : 145 lb x 5

Reverse Curls – Axel Bar
Set 1 : 55 lb x 10
Set 2 : 55 lb x 10
Set 3 : 55 lb x 10

Dip (Bodyweight)
Set 1 : 8 reps
Set 2 : 8 reps

Pull-Up (Bodyweight)
Set 1 : 1 reps
Set 2 : 1 reps

Today packed a pleasant surprise. Someone found the dip bar so I figured what the heck. The last time I tried, I got 3-4 max. Cranking out 2 solid sets of 8 still has me excited. I am getting stronger.

Hips are getting better. I should have started this back in December. Obviously. Whatever. Forward.

2024-02-29 – Week 2 Day 3

Bench Press (Barbell)
Set 1 : 205 lb x 3
Set 2 : 230 lb x 3
Set 3 : 260 lb x 2

Bench Press (Dumbbell)
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10
Set 5 : 60 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 160 lb x 10
Set 4 : 160 lb x 10
Set 5 : 160 lb x 10

Incline Bench Press (Dumbbell)
Set 1 : 45 lb x 10
Set 2 : 45 lb x 10
Set 3 : 45 lb x 10

Face Pull
Set 1 : 90 lb x 12
Set 2 : 90 lb x 12
Set 3 : 90 lb x 12

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 12
Set 2 : 120 lb x 12
Set 3 : 120 lb x 12

Whoever broke my bench, sucks. Used a Thompson fat pad bench for the first time. Not a fan. It lines me up in a way, I’m pushing my lats into the edge. I have the marks on my back to prove it as well. I’ve hit 260 for 3 before but didn’t have it today. Very uncomfortable feeling bench today.

2024-02-27 – Week 2 Day 2

Deadlift (Barbell)
Set 1 : 275 lb x 3
Set 2 : 315 lb x 3
Set 3 : 345 lb x 1

Shrug (Dumbbell)
Set 1 : 75 lb x 20
Set 2 : 75 lb x 20
Set 3 : 75 lb x 20

Pull Through (Cable)
Set 1 : 120 lb x 10
Set 2 : 120 lb x 10
Set 3 : 120 lb x 10

Pull-Up (Bodyweight)
Set 1 : 1 reps

I’ve forgotten how to pull, my hips hurt, and I can’t lock out my right knee. Today sucked but I did a pull up.

2024-02-26 – Week 2 Day 1

Overhead Press (Barbell)
Set 1 : 90 lb x 3
Set 2 : 105 lb x 3
Set 3 : 115 lb x 6

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 160 lb x 10
Set 4 : 160 lb x 10
Set 5 : 160 lb x 10

Bench Press (Barbell)
Set 1 : 225 lb x 2
Set 2 : 225 lb x 2
Set 3 : 225 lb x 2
Set 4 : 225 lb x 2
Set 5 : 225 lb x 2

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 12
Set 2 : 120 lb x 12
Set 3 : 120 lb x 12

OHP is getting better. Worked with Zack today for form. He adjusted my grip and that made all the difference. Presses looked the best they have so far. Bench was solid as well. Need to push faster and explode harder off my chest. Everything else today was solid. I probably should move tris up at least one set or go up to 15 reps. They were gassed by the end of last Thursday. Will see how this week goes. Feel very good about my OHP progress after today.

2024-02-22 – Week 1 Day 3

Bench Press (Barbell)
Set 1 : 190 lb x 5
Set 2 : 225 lb x 5
Set 3 : 245 lb x 5

Bench Press (Dumbbell)
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10
Set 5 : 60 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 160 lb x 10
Set 4 : 160 lb x 10
Set 5 : 160 lb x 10

Incline Bench Press (Dumbbell)
Set 1 : 45 lb x 10
Set 2 : 45 lb x 10
Set 3 : 45 lb x 10

Face Pull
Set 1 : 90 lb x 12
Set 2 : 90 lb x 12
Set 3 : 90 lb x 12

Rear Delt Fly (Machine)
Set 1 : 110 lb x 10
Set 2 : 110 lb x 10
Set 3 : 110 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 100 lb x 12
Set 2 : 120 lb x 10
Set 3 : 100 lb x 10

This was the day I needed coming off of Covid. 245 for 5 moved better this cycle than it did last cycle. I am much more recovered this week vs last week. Lat pulldowns are fine where they are. My back is spent and it’s uncomfortable to sit/hold myself up while I write this. I felt both my triceps cramp up today. That was not fun. I did every single rep.

IG story link… wonder how long this will work?

2024-02-19 – Week 1 Day 1

Overhead Press (Barbell)
Set 1 : 85 lb x 5
Set 2 : 100 lb x 5
Set 3 : 110 lb x 6

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 160 lb x 10
Set 4 : 160 lb x 10
Set 5 : 160 lb x 10

Bench Press (Barbell)
Set 1 : 225 lb x 2
Set 2 : 225 lb x 2
Set 3 : 225 lb x 2
Set 4 : 225 lb x 2
Set 5 : 225 lb x 2

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 12
Set 2 : 120 lb x 12
Set 3 : 120 lb x 12

Today rocked. Covid hit me hard. Last week’s “heavy singles” were heavy but not because of the weight. Today felt strong. Introduced a secondary bench day. Taken from the Jailhouse Strong book, 2 reps at what we’re calling 80%, 5 sets + a set every week. I want 225# to look fake because it moves so fast off my chest. OHP was better today. Form is better. I’m really happy with my lats. I’m not far away from just rocking 160 for 5 sets. Might as well give it a go Thursday.