Training got pushed back a couple days, the extra rest probably won't hurt me too much.

DB Press: 65 x 5,5,5
Pull-ups: BW x 10,10,10

Dips: BW x 20,20
EZ Curl Bar: 70 x 12,12

Inverted Rows: BW x 15,12
Push-ups w/average band x 10,10

Glute/Ham Raise: BW x 10,10

The upper body lifts were paired (alternating sets between the two exercises). Today was simply about getting back to work.

Clean to Squat: 135 x 4,3

Cleans: 185 x 3,3, 225 x 3

Sumo Deads: 315 x 8

Lunges: 135 x 6/6, 8/8, 9/9

Back Raise x 2

I put in the clean to squat help improve the catch. It should also help wrist flexibility. I had been focusing on conventional deads to strengthen my low back, but I can pull heavier weight sumo. Tossed the sumo back in for the first time in over a year. Went well. Will probably alternate deadlift days between the two.

looks good Chris.
keep it up bro!

Bench: 5 x 5 @ 225

Pull-ups: BW, 5 sets of 10

Shoulder Flies x 1

I've been disappointed with bench lately, so I started over. I plan on using a basic 5 x 5 for a few weeks.

Box Squats (parallel) 5 x 5 @ 315

Glute/Ham Raise 3 sets

AB Wheel 2 sets

It was time to switch out the 20 rep squats. They have helped greatly with my strength endurance. Today, I felt just as strong on set five as I did on set one. The 5 x 5 will stick around for a couple weeks, then it should be time to pile some weight on the bar.

Press: 145 x 8,8,6

http://www.primordialperformance.com...html#post3324: 4 sets

Dips: BW x 10, 45 x 12, 90 x 8,8

Bent Over Rows: 165 x 10,10

DB Bench: 80 x 15,9

Plate Curls: 20 lbs x 8/8

Hammer Curls one set

I will try to get a video of sky pulls posted, it is a modified pull-up. There might be another name for it, but I couldn't find one. In general with my training, I have been increasing the total volume (more exercises, higher rep ranges). This will probably last for the rest of the month.

I like the name, and I am excited to see how they are done. How often do you alternate between heavy weights-low reps and lighter weights-more reps?

Today was cleans and deads. Warmed up, but my hips weren't feeling it. I may have pushed the volume on my last squat day father than it needed. The plan that I have been following for the last few months has been great, but one of the difficult things has been finding the correct increases. Too much and the next 2-3 sessions are garbage, not enough is a waste of time.

Most of the time for me it's a mix. First lift is heavy, followed with higher rep work. The longer-term plan usually consists of increasing the volume before moving to the heavy stuff. For example, say I'm ready to squat 405 x 5, the day that I do it, that's all the day is. I squat, then I'm spent, session over(probably burnt out and grouchy for the rest of the week). None of the other things that I need to do to produce strength increases will be done. Other than setting a 5 RM, it's a wasted day. However, if I push the volume leading up to the 5 RM, I'm not spent. The other work gets done. Recovery is better. In the short-term it maybe better to just go for the 5 RM, but gradual is better for the long-term.

Light weight high rep work by itself, other than recovery or extra sessions, doesn't accomplish much for the natural trainee. It does flush blood to the worked muscles, but doesn't generate enough tension in the muscle, hormone response, or neural adaptations that heavier lifting does.

Bench: 5x5 @ 235

Lockouts: 405 x 1,2

DB Press: 60 x 8,8

Pull-ups: BW x 20,12

Plate Curls: 20 x 8/8

DB Shrugs: 75 x 12/12, 12/12

EZ Curl Bar: 70 x 12, 80 x 12

For the near future I'm going to increase the number of exercises per session. By doing this I hope to better identify any weak points and add volume.

Box Squats (parallel) 5 x 5 @ 335

This was harder than I expected. Hips are still tight, got to work on that.

getting old will do that to ya

best of luck with that

Any tips for aging gracefully grandpa?

Press: 155 x 8, 135 x 8

Sky Pulls: BW x 8,8

DB Bench: 90 x 12,9

DB Rows: 100 x 15/15, 15/15

Band Extensions x 2

Un-Shrugs x 2

DB Curls x 1

Wrist Work

I believe the press is an 8 RM.

Cleans: 185 x 3, 225 x 3,3

Sumo Deads: 365 x 1,1,3

Lunges x 2

Back Raises x 2

AB Wheel x 2

My clean form is still awful, and I don't expect it to ever be fantastic. It's included as a fast pull to help my deadlift and to better prepare for a future strongman contest. I'd be content with 3-5 reps in the mid 200's.

Anyway, just got to keep at it.

Bench: 5 x 5 @ 245

Pull-ups 1 set, Chins 1 set

Dragging some from the night before, so kept it simple. The current strategy for bench appears to be working. The reduced weight has allowed me to get in many quality reps that have helped improve my technique. Probably will stick with the 5 x 5 until I miss a rep. May add bands in some fashion after that point.

Did an extra work-out today to compensate for the short session yesterday. Started with a body weight circuit that consisted of pull-ups, dips, inverted rows, push-ups, and rear leg elevated split squat. For each round of the circuit a uniform number of reps were used for each exercise, and no rest until the round was completed.

Added some wrist and neck work after the circuit.

Box Squats (parallel) 5 x 3 @ 355

Glute/Ham Raise x 2

Squats went better this week. Couple of weeks left on this squat cycle, followed by a short break from squatting.

Press: 165 x 5

Single Arm DB Press: 50 x 5/5, 55 x 5/5, 60 x 5/5, 65 x 5/5

Pull-ups: 45 x 8,8,8

Reverse Fly/DB Row hybrid: 30 x 12/12, 35 x 12/12

DB Bench: 90 x 15,12

Strict EZ Bar Curls: 80 x 12,12

Just some pre-turkey training.

On the tight hips (I have this problem all the time...and I'm young), check out this vid for some hip stretches. They work insanely well especially if your consistent with them. The entire series is great for info if you have not seen them.

YouTube - Squat Rx #5