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  1. #21
    Join Date
    Jan 2011
    Posts
    384
    Monday 8 February 2021
    5 x BB Row 225 x 5, Inc BP 195 x 3
    3 x UH Pulldown 160 x 8, Dips BW+80 x 8

  2. #22
    Join Date
    Jan 2011
    Posts
    384
    Thursday 11 February 2021
    3 x Chins x 5, Press 150 x 8
    5 x WG Pulldowns 125 x 5, Seated Pin Press 135 x 3
    *Wasn't feeling it tonight, so I cut the first superset to just 3, instead of 5.

  3. #23
    Join Date
    Jan 2011
    Posts
    384
    Saturday 13 February 2021
    Leg press 45 x 50, 50
    *Wasn't feeling it at all. Just a little bit too get the blood flowing and do something.

  4. #24
    Join Date
    Jan 2011
    Posts
    384
    Sunday 14 February 2021
    5 x BB Row 175 x 5, Inc BP 150 x 3
    5 x UH Pulldowns 160 x 5, Dips BW+90 x 5

  5. #25
    Join Date
    Jan 2011
    Posts
    384
    Thursday 18 February 2021
    5 x Chins x 3, Press 170 x 5
    3 x WG pulldown 145 x 8, Seated pin press 155 x 8

  6. #26
    Join Date
    Jan 2011
    Posts
    384
    Saturday 20 February 2021
    10 x EMOM Squat 185 x 3
    5 x RDL 185 x 8

  7. #27
    Join Date
    Jan 2011
    Posts
    384
    Monday 22 February 2021
    3 x Inc BP 170 x 8, BB Row 185 x 8
    3 x Dips BW+70 x 5, UH Pulldown 140 x 5

  8. #28
    Join Date
    Jan 2011
    Posts
    384
    Friday 26 February 2021
    WG Pulldown 100 x 5, 5, 5, 5, 5, 5, 5
    Press 135 x 1, 155 x 1, 175 x 1, *195 x 1
    Push Press 205 x 1, *225 x 1
    *Ended the 9 week Alsruhe program I was running on Monday, so tonight was the night to test it out. 10# PR in the Press and 5# PR in the Push Press. I think I could've got 205 in the press if I could've gotten above my head-lock out was strong on the 195. Given how I felt after working a double shift, I was almost as surprised as I was pleased with the PRs. A couple of weeks of higher rep body building-type stuff is on the agenda for the next two weeks and then back to my strength focus for the next 3-4 months.
    ** Have to wonder how much more progress I could have made if I didn't have to train around 2 weeks of a tight back/spasms.
    Last edited by prestojo; 02-28-2021 at 12:49 AM.

  9. #29
    Join Date
    Jan 2011
    Posts
    384
    Saturday 27 February 2021
    Squat 45 x 10, 95 x 3, 135 x 3, 185 x 1, 225 x 1, 275 x 1, 295 x 1, *315 x 1
    RDL 185 x 8, 8
    *Nice 20# PR in the squat from the beginning of the program. Felt pretty good considering I didn't do any leg work for about 2 weeks.

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