Monday Legs

Time: 1:07
Was concerned my cardio was my limiting factor on squats, so I tried working up. I was still able to get 12 reps with 205 at the end, so I'm concerned I'm "too strong" for squats to make sense in my program anymore. It irritates my hip flexor and my shoulder/neck issues and fights with my lower back since I round a lot at the bottom of deep squats. For my next leg day I'm going to do belt squats standing on the bumpers. At some point this might justify buying a pendulum squat machine. I wasn't able to get as much done on RDLs I think in part because of working up on the squats, so I'm going to keep the rep goals the same for next time when I replace squat with belt squat. Then again, I'm fine with keeping glutes/hams on the back burner and focusing on quads.

Calf Raise
3 sets @ BW - 20, 30, 31 (change rep goal to 30-32)

Wrist Curl
2 sets @ 15 lbs - 20, 20 (too easy, more weight next time)

Squat
3 sets - 105 lbs x 20, 185 lbs x 14, 205 lbs x 12

RDL
3 sets @ 135 lbs - 15, 12, 12

Saturday Push

Session time: 35 minutes
Shoulder felt okay, but not great. Still playing around with where I end up on my flyes to keep it from hurting but I was able to finish all reps this time. I credit that in part to my new elbow sleeves on the JM press. Legs on Sunday tomorrow.

DB OHP
2 sets @ 30 lbs - 20, 20

RG Bench Press
3 sets @ 80 lbs - 20, 18, 20

Band Flyes
3 sets @ red band - 12, 12, 12

Rev. JM Press
3 sets @ BW - 12, 12, 12 (a bit lower this time)

Wrist Curl
2 sets @ 15 lbs - 20, 20

Friday Pull

Felt decent today, which makes sense, given that I had yesterday off. It was off except that I spent 6 hours standing over a fry vat making fair food. This morning my low back was fried to shit.
Left shoulder and triceps limited me on a couple of exercises but I'm going to keep pushing week on week to get to the goal # of sets.

DB Row
3 sets @ 40 lbs - 20, 20, 18

Laterals
4 sets @ 10 lbs - 12, 12, 12, 10 (cup pouring style)

Pullover
4 sets @ 35 lbs - 15, 15, 15 (left triceps at the elbow felt weird so I quit)

Face Pull
2 sets @ red band - 20, 20

Curls
5 sets @ 20 lbs - 12, 12, 10 (left shoulder tweaked on last rep)

Wednesday Legs

Shoulder didn't feel great today but the pain wasn't really bad. Had to use ropes on the squats to keep the shoulders happy but not a huge deal. The whole hip hinge thing finally clicked for Dominic and he was pretty excited. It made my day. He did a good job squatting to parallel. Putting calves at the end makes it tough to do more than 2 sets and I couldn't do more than 3 sets on forearms. Better than never doing them at all, which is 100% of my training history. Used my new knee sleeves on squat and my knees feel better than usual. We'll see how it goes when the soreness hits tomorrow. Almost certainly taking tomorrow off unless my shoulder feels literally 100% by training time.

Squat
4 sets @ 105 lbs. - 15, (sleeves on) 15, 18, 18

RDL
3 sets @ 135 - 15 each (more rest between sets this time, so I got more reps total than last week)

Calf Raise
2 sets @ BW - 20 each

Forearm Curls
20 x 10 lbs, 15 x 25 lbs, 15 x 25 lbs
Next time I'm going to stick with 15 lbs and try to get 20 for 3 working sets plus the warmup

Tuesday Push

Shoulder was a little sore and annoying early on in the session. I think this is mostly because I didn't sleep on it right last night. Felt good about halfway thru the session, so I'm going to just keep up what I've been doing and hope it gets even better. I did a few reps of band flyes the normal way with my hands out to the side, but with the bands set up low, and was able to do that. I'll call that a progression. Tried the talon grip on the reverse grip barbell bench and it seemed to work well. Band pullovers were kinda tough to set up but I definitely could feel my chest working since I had my palms facing each other.

DB Overhead Press
2 sets of 20 @ 30 lbs

Reverse Grip Bench
3 sets @ 80 lbs bar weight - 15, 18, 18

Band Pullover
2 sets of 20 @ red band

Band Flyes
3 sets of 12 @ red band

Reverse JM Press
3 sets @ bodyweight - 12, 12, 7 (right triceps started to hurt intensely so I stopped)

Monday Pull

Shoulder is still wonky but I can do all this just fine with minimal symptoms. Neck traction still seems to be helping me generally but I'm hoping full recovery on the shoulder is going to happen soon.
On pullovers, I tried the supposed "chest version" on the second set and I could def feel it in my chest. Going to do that version on push day.

DB Rows
3 sets @ 40 lbs - 20, 16, 12 reps

Laterals
4 sets @ 15 lbs - 10, 8, 7, 6 reps

Pullovers
2 sets @ 35 lbs - 15, 12 reps

Face Pull
2 sets @ red band - 20, 18 reps

Curls
3 sets @ 20 lbs - 12, 10, 7

Sunday Lower - Quads

Right hip is tight but I think higher reps are gonna be the ticket. The tightness goes away fast and I suppose I'm still putting a muscle growth stimulus on. Was too gassed from the squat and RDL to do any more sets for calves. 

Squat

4x15 @ 100 lbs

RDL (paused)

3 sets @135 - 14, 11, 10

Calf Raise

BW x 25, 12 (30 seconds rest)

Wednesday - Push

Tried out some stuff I haven't been able to do without pain the past couple months. Overall it went well, but reverse grip bench is fuckin weird.

DB Reverse Grip Bench Press
15, 25, 35, 40, 40, 40 lbs. x 12

DB Pullover
15, 30, 35, 35, 35 lbs. x 15

DB Lateral Raises
15 lbs. x 12, 10, 6