Starting over...

[Nmowery]

So, I had a previous and somewhat lengthy training log on here previously, which I pretty much abandoned after my last meet in September. Long story short - after training my ass off and spending a bunch of $$ I came up short of my goals, and was just sort of over powerlifting and competing, mentally. I’ve still been lifting regularly, just not logging stuff...until a couple weeks ago, when the covid finally got around to me. Now, after 2 weeks off the weights and feeling kinda fired up to get back at it, I thought it would be a good opportunity to start this shit off from scratch. Not currently planning on competing anytime soon...more than anything, the goal right now is to work off my power belly that’s getting a little out of control after several years of permabulking.

Currently doing a push/leg/pull/off split, but the occasional extra day off creeps in there depending on life circumstances, recovery, etc.


1/25, smith incline press...165x10x2, SS with hammer strength decline, 70 per side x15

Had to poop after 2 sets, and someone snapped up the smith while I was at it, so then 3 more supersets with 60 lb DBs x12 on the incline and the same as above for decline.

KB lateral raises and curls, SS each for 4 sets of 20 with 15s. Also got in 3 sets of banded tris, then called it a day. Made a point to take it kinda easy on day 1 post-covid.

[Nmowery]

1/26, suitcase carries...goddamn these suck. 1 set down/back the length of the gym with the empty handles, then with 15 on each post, then 2 sets with 30 lb on each. Think the handles weigh around 45, so that’s 105 lb being carried about 80 yards in one hand per set.

Trap bar deads...crazy 40 kg giant bar...gonna call it 90 lb for simplicity sake, so 180/230/270/310/360/410x10, all beltless. Not too shabby for not having done an actual deadlift in...I don’t even know how long. Been mostly RDL and SLDL on the menu lately.

4 sets of calves - 2 donkey machine, 2 seated...same as always...SS with some reverse sled drags - 3 plates down and back for each set.

[Altered Beast]

He's alive!

[Cellardweller]

Welcome back

[Nmowery]

He's alive!

Yea, just got bored/disinterested with certain aspects of what I’d been doing - but need to get back to keeping track of what I’m up to. Winging it for a while is nice, but doesn’t get the best results.

1/28, had to take an extra day between deadlifts and back...super stiff in the upper back, especially.

4x25, band pull apart/face pulls - do these every push and pull day now

Lat pulls...80/100/120/120x20. 140x15x2, 160x15/12. Mixed up grip from set to set.

Trx row...3x12, with 2 second contractions on first 2 sets.

Cable tris/bis with straight bar attachment - 100 and then 80 for 2 sets apiece.

[Nmowery]

3 days in, and already sucking at updating this..

1/31, bench press - 245x6x6

Dips/machine shoulder press superset x3

DB curls/triceps extension x3


2/1, Split squat with SSB - used to do these with DBs or kettlebells, but have recently been using the SSB instead. 45/65/85/105/125 x10

Hack squat/back extensions x3 sets, Calves x4 sets

[Nmowery]

2/3, light push day

Jammer machine, 45/55/65/55 per side x10, 45x15

Flat DB press, 70x15x4

Cable flies, triceps superset x3

[Nmowery]

So my old lazy ass finally got around to leg day, after skipping 2 days in a row - hate to make excuses, but the personal life is has been pretty hectic. Anyways...started back with the wenning warmups for the first time since my last meet prep, and they kicked my ass similarly to how they did when I first started before. I should have never stopped, because they really do boost the shit outta some GPP.

Seated leg curl with 25 lb, 35 lb KB swings, 25 lb reverse hyper x25x4 each

Deficit DL...95x12, 135x8, 185/225/245/265/315x5. Basically added weight until the last set started to move a little slower.

Cable belt squat...185/170/155/140x15, 4 sets calves, GHRx8x3 in a circuit

[Nmowery]

2/7, light pull day...wenning warmups with banded pull aparts, and cable face pull/front pulldown @40 lb

Parallel lat pulls, 100/120/140/160x15. Superset with inverted rows, sets of 10

Rear delt DB raise on incline bench, 20x25x3, 25x20. SS with 3 sets of ez bar curls/skull crushers.

CARDIO...holy shit! Rowed 1000m in 5:00, then did 8 mins on the stair master. Hate that shit.

[Nmowery]

2/9, “heavy” bench day. Spent 2 days straight painting ceilings, so arms and shoulders were already pretty fatigued.

Winning warmups - band pull aparts, cable triceps @40 lb, DB bench @25 lb

Bench into bands - 95/115/135/155/175x5, 185x3x2. Not sure how much band tension, but it was pretty stout. Then dropped the bands to AMRAP 185x12.

Close grip incline on smith machine - 95x20, 115x15x3

Seated lateral raise, 15x20x3, along with banded tris/bis

[Nmowery]

Ok, should’ve done legs yesterday...but had spent the last 3 days painting ceilings, and was stiff/sore and had a shitty workout on Tuesday, so this happened a day late.

2/11, wenning warmups - leg curl 25 lb, hack squat with no weight, reverse hyper 25 lb

I’m regretting stopping these before - and only did because they’re tough...but they’ll get your ass in shape, and quick. Starting from the bottom with the conditioning...which leads to weak lifts:

Cambered bar box squat - 45/95/135/155/175/195/215/245/265x5. Had no idea what I could squat this for right now, so just worked to a circa 5RM

Calves, cable pull thrus, sled pulls x4 sets each

[Nmowery]

2/12, Wenning warmups - band face pulls/pull aparts/front pulldowns

Chin-ups, BWx10, +25x6, +50x4x2, +25x6; BWx8

CS rows, 45x12, 90x10, 115x5, 100x6, 90x8

Banded tris, 3x30, DB hammer curls, 50x8, 45x8, 40x10, Pec deck rear delts, 115/100/85x15

[Nmowery]

2/18, light pressing day - Wenning warmups - band pull apart, cable fly @30, cable triceps @50

DB press, 75x12x4

Hammer strength shoulder press, 70x10x3, 70x15

Hammer strength curls, 45x15x4

Cable lateral raise, 30x12x3

Overhead cable tris with rope, 140/120x15, 100x20

Took several days off from lifting - not by choice, but from sanding and wood filling a floor for 12 hours a day all week. Shit does not mix with lifting.

[Nmowery]

2/19, deadlift day...wenning warmups - Prone leg curl 20lb, kettlebell swings 30lb, reverse hyper 35lb

Straight leg DL...135/185/225/275x20, 295/315x8

Leg press, 4 plates per side x20/15/15

Reverse hyper, 3 plates x20x3.

Calves x4 sets

[Nmowery]

Almost forgot to get this in...

Wenning warmups, band pull aparts/face pulls/front cable rope pulldowns @50

Wide lat pulls...started at 100, moved pin down one spot per set to 160. Reps started at 25, got down to 15. Superset this with narrow grip seated cable rows, 120 for 25 reps at first, down to 15 on the last set. Basically just back and forth between the two until my shirt felt like it’s gonna pop.

Cable facepulls, 140x15x3. SS with 3 sets banded triceps. Ended with a few sets of 1 arm DB preacher curls.

[Nmowery]

2/23, bench day...so, goal for the day was 245x7x7 - that didn’t happen. Part of it was probably the Wenning warmups, and part of it just inconsistency on my part...either way, it just wasn’t there.

WW - banded face pull, DB rollers @20, hammer strength flat bench @25 per siide

Bench, 245x3x3 and 5x5. Was surprised to struggle with a triple on the first couple...then I sort of “woke up”, so did still did 7 sets total, but short of the rep goal.

Smith shoulder press - 115x20, 125/135x15. SS with dips. BWx15/12/12

Cable curls, 120x12, 130x10, 140x8. SS with cable tris, 140x14, 150x12, 160x12

Been a bitch lately on the triceps, mostly doing lighter/high rep work. Time to stimulate them with more weight, and I can feel it this morning.

[Buckfever]

CARDIO...holy shit! Rowed 1000m in 5:00, then did 8 mins on the stair master. Hate that shit.

I had to laugh, I think I say that every time I do cardio.

[Nmowery]

I had to laugh, I think I say that every time I do cardio.

Only reason I’m doing it is because i recently left my pretty physical job and am trying to not get fat as shit. Doing all the home improvement projects in the world in the meantime won’t burn calories like walking 6-8 miles and tossing around water heaters, toilets, A/C units, etc all day. This is also why I started doing Wenning warmups before my workouts again...they’re a real bitch, and shave a few lb off your lifts, but the increase in conditioning is undeniable after a few weeks. Even creeping up in weight on the warmup lifts...adding 5 lb for 100 reps equates to a shit ton more total volume.

Anyhoo...

2/24, WW - seated leg curl @35, reverse hyper @45, leg press @1 plate per side

Front squat - 135/185/205/225x5 beltless, 235/245/255x5 with the belt. I don’t usually keep track of sets with a belt, but it really seems to make a difference on these, especially relating to staying upright coming out of the hole.

4 sets a piece of calves, sled drags, and 55 lb KB swings x20. Sled was with 3 plates, roughly 160 yards per set.

[Nmowery]

2/25, heavy pull day


WW, banded face pull/pull apart, side cable pulldowns @30

Pull-ups, 50 reps in 14 min, Sets of 12/10/10/6/6/6. First time trying to hit 50 for time...getting kinda weak on these reps, tho.

Hammer strength row, 2 plates per side x7x2...2 more sets of 8 using one hand at a time

Bentover DB raise/curl - was gonna do supersets, but decided in the moment to alternate reps between raises and curls. 35x10x3

2 sets of banded triceps between the DB work - probably 40-50 reps, I didn’t even count.