ExRx.net

6/25 Bench 205x3x5 Row 205x3x5 Squat 315x3x5 Since 5/17 I have been working in four 3 mile trail runs every week, but the lifting has been spotty. I just don't have the luxury of spending an hour and a half alone in the dungeon now that the munchkin is here. My concentration for the foreseeable futu...

6/16

Bench 202.5x3x5
Row 202.5x3x5

Low volume for now, this is all I can fit in currently with the newborn. I'll drop the extra volume work from this routine but stick with a lift a day. I will back off this week so I don't end up in DOMS hell.

6/5

Bench 207.5x3x5
Squat 355x4,4,1
Row 202.5x3x5
Trail run 3.5 miles

Squat felt terrible today and I cut it short before I hurt myself. Just felt out of the groove.

5/31

Overhead press 152.5x3x5
Deadlift 135/225/315x3
Deadlift 415x1x5
Sumo Deadlift 230x5x10
Rack Shrug 325x3x5
Assisted Chin-up 3x10

5/28

Squat 350x3x5
Squat 195x3x10
Row 200x3x5

5/26

Bench 205x3x5
Bench 135x10,10,6
Chin-up x3x5
H chins x3x5
Reverse curl 55x3x10
Bike sprints 5x20sec

My first born child was born on 5/17 in the wee hours of the morning and I haven't lifted since. Targeting next week to try getting back into the swing. Lack of sleep and general life disruption is to blame, but next week it's back to the grind.

Agree. Thanks everyone.

@jackthestrat: Do you notice any difference in your "squat groove" coming up out of the hole when you squat with and without a belt at lower weights? Regardless of the weight, I feel a big difference at the exact point when I change from going down to going up at the bottom of the hole when wearing...

5/15

Deadlift 135/225/315x3
Deadlift 410x1x5
Sumo Deadlift 225x5x10
Row 197.5x3x5
Shrug 320x3x5
Assisted Chins BWx3x10

Thanks stuward!

So, here's something I figured I would tee up, since my last thread got so many outstanding responses. What are people's thoughts on belts? I personally do not currently squat or deadlift with a belt. I have done so in the past for squat only, but I found that when the weight got heavy, I would inva...

5/13 Bench 202.5x3x5 Bench 135x5x10 Standard Chin-up BWx3/2/1 Negative Chin-up BWx3x5 Horizontal Pull-up BWx3x5 Reverse Curls 55x3x10 Kettlebell Swing 16Kx3x20 Threw in four rounds of stationary cycle sprints, 20 seconds with a minute break in between - max effort. I wanted to die after. It took abo...

5/12

Overhead press 150x3x5
Squat 345x3x5
Squat 195x3x10
Row 195x3x5

Here's my set up.. Rogue R-3 Rack, chopped and re-welded to fit in my low-ceiling'ed garage. Adjustable bench ~500lbs in used beat-up old plates; 8 45's, no 35 or 25, bunch of tens, fives, set of x8 2" washer "microplates" Standard plate A frame that I use for all my Olympic-bore plates B&R Bar Chea...