3x3
Mods, feel free to change my last log to 'Singles FTL'. Going back to what was my core routine for years. 3 exercises, 3 times a week. Squat, push, pull. A few rules:
1. Work up to a heavy triple, double or single each day.
2. No more than 20 reps per/exercise per/day including warm ups.
3. Try to never miss a rep.
4. Every 4th week drop your main exercise and do a 'similar' exercise for 1 week. Work up to a heavy triple each day that week.
Main goal is still to push press body weight and I have a few more pounds to lose. Secondary goals are to stay healthy and get my squat numbers going up. I switched from this routine last year because I felt like 3 days a week was too much at my age and my legs were killing me at work. Turns out that my legs are feeling much better now that I bought new mats for behind the bar so I'm hopeful that I can handle the 3 day a week regimen.
Yesterday:
Front squat: 95x5; 115x3; 135x2; 145x2; 155x2; 160x2; 165x2
Push press: 95x5; 135x3; 145x3; 150x3; 155x3; 160x3
Bent over barbell row: 115x5; 135x3; 145x1; 155x1; 165x1; 175x1
Weighted sit ups: 40# 8,8
Back extensions: 10# 8,8
I tried to keep these well within my limits since I try to add 5# each week to the top set.
Weight: 208.
15 Replies
OLAD Week 190
12/25 TB DL: 230x5; 3 @ 280x5 Weight: 185
12/26 DB push ups: 5x10 Weight: 188
12/27 Goblet squat: 5 @ 95x10 Weight: 188
12/28 DB push ups: 5x10 Weight: 187
12/29 TB DL: 230x5; 260x5; 295x11 Weight: 188
12/30 DB push ups: 5x10
Curl: 60x5; 65x5; 70x5; 75x5; 80x5 Weight: 188
Another year in the rearview mirror!
OLAD Week 191
1/1 TB DL: 230x5; 270x5; 5 @ 310x3 Weight: 188
1/2 DB push ups: 5x10 Weight: 188
1/3 Goblet squat: 5 @ 95x10 Weight: 187
1/4 DB push ups: 5x10 Weight: 186
1/5 TB DL: 230x5; 280x3; 310x9 Weight: 188
1/6 DB push ups: 5x10
Curl: 60x5; 65x5; 70x5; 75x5; 80x5 Weight: 188
Decent week. Off to Fla tomorrow for 6 days so I'm gonna get some DL's in today and then take the rest of the week off.
OLAD Week 192
1/15 TB DL: 230x5; 280x5; 3 @ 310x3 Weight: 188
1/16 DB push ups: 5x10 Weight: 188
1/17 Goblet squat: 5 @ 95x10 Weight: 187
1/18 DB push ups: 5x10 Weight: 189
1/19 TB DL: 230x5; 260x5; 295x3; 330x5 Weight: 188
1/20 DB push ups: 5x10
Curl: 60x5; 65x5; 70x5; 75x5; 80x5 Weight: 188
Felt good after a week off.
OLAD Week 193
1/22 TB DL: RAINED OUT. I think this only the 2nd time in almost 4 years since I started the covid backyayd workout that I couldn't get my lifting in due to rain. It took me 2 1/2 hours to get to work (it normally takes 20 minutes) because of flooding. Worst rain I've seen in 44 years in SD.
1/23 DB push ups: 5x10 Weight: 186
1/24 Goblet squat: 5 @ 95x10 Weight: 186
1/25 DB puh ups: 5x10 Weight: 186
1/26 TB DL: 3 @ 230x5 Weight: 185
1/27 DB push ups: 5x10
Curl: 60x5; 65x5; 70x5; 75x5; 80x5 Weight: 184
Olad Week 194
1/29 TB DL: 230x5; 3 @ 280x5 Weight: 185
1/30 DB push ups: 5x10 Weight: 186
1/31 Goblet squat: 5 @ 95x10 Weight: 185
2/1 DB push ups: 5x10 Weight: 186
2/2 TB DL: 230x5; 260x5; 295x10 Weight: 186
2/3 DB push ups: 5x10
Curl: 60x5; 65x5; 70x5; 75x5; 80x5 Weight: 185
Decent week. Looks like a lot of rain coming so it might be a problem working out next week.
OLAD Week 195
2/5 TB DL: 230x5; 270x5; 5 @ 310x3 Weight: 186
2/6 DB push ups: 5x10 Weight: 184
2/7 Goblet squat: 5 @ 95x10 Weight: 184
2/8 DB push ups: 5x10 Weight: 184
2/9 TB DL: 230x5; 280x5; Didn't try AMR set Weight: 185
2/10 DB push ups: 5x10
Curl: 60x5; 65x5; 70x5; 75x5; 80x5 Weight: 185
Meh week. Worked out in the rain Tuesday & Wednesday. Raining Friday too. Thought I could get my DL's in before work but I wasn't feeling it.
OLAD Week 196
2/12 TB DL: 230x5; 270x5; 3 @ 310x3 Weight: 185
2/13 DB push ups: 5x10 Weight: 186
2/14 Goblet squat: 5 @ 95x10 Weight: 186
2/15 DB push ups: 5x10 Weight: 185
2/16 TB DL: 230x5; 260x5; 295x3; 330x1 Weight: 185
2/17 DB push ups: 5x10
Curl: 3 @ 60x10 Weight: 186
Damn, my DL's have gone in the toilet. I missed a workout on vacation and another because of rain. Not sure if that's it or I just need a change. Change it is.
OLAD Week 197
2/19 TB DL: 230x5; 280x5; 2 @ 280x4; 2 @280x3 Weight: 184
2/20 DB push ups: 5x10 Weight: 185
2/21 Goblet squat: 5 @ 95x10 Weight: 185
2/22 DB push ups: 5x10 Weight: 184
2/23 TB DL: 230x5; 280x5; 3 @ 280x4; 280x3 Weight: 185
2/24 DB push ups: 5x10
Curl: 3 @ 60x10 Weight: 185
I'm going to do an old Hepburn routine on DL's and see how it goes. Basically more volume, less intensity. Add 1 rep each workout until I get 5 sets of 5 and then add some weight.
OLAD Week 198
2/26 TB DL: 230x5; 280x5; 4 @ 280x4 Weight: 185
2/27 DB push ups: 5x10 Weight: 184
2/28 Goblet squat: 5 @ 95x10 Weight: 183
2/29 DB push ups: 5x10 Weight: 184
3/1 TB DL: 230x5; 2 @ 280x5; 3 @ 280x4 Weight: 184
3/2 DB push ups: 5x10
Curl: 3 @ 60x10 Weight: 185
I have to travel next week so I'll only be able to get some DL's in on Monday. I'm not used to having so many breaks in my routine.
3/4 TB DL: 3 @ 280x5; 2 @ 280x4 Weight: 186
Off to St. Pete, Fl. Back in San Diego 3/11
OLAD Week 199
3/12 DB push ups: 5x10 Weight: 185
3/13 Goblet squat: 5 @ 95x10 Weight: 184
3/14 DB push ups: 5x10 Weight: 184
3/15 TB DL: 230x5; 260x5; 280x5 Weight: 184
3/16 DB push ups: 5x10
Curl: 3 @ 60x10 Weight: 183
Damn. a little over a week off and I felt worthless & weak. Since there was 11 days between DL's I took it real easy but even that seemed heavy. Doing DL's today. Not even sure what I'm going to do.
OLAD Week 200
3/18 TB DL: 3 @ 230x5 Weight: 183
3/19 DB push ups: 5x10 Weight: 183
3/20 Goblet squat: 5 @ 95x10 Weight: 183
3/21 DB push ups: 5x10 Weight: 183
3/22 TB DL: 3 @ 230x5 Weight: 184
3/23 DB push ups: 5x10
Curl: 3 @ 60x10 Weight: 183
I had a lot of pain in my left hip last week. Started after working Monday (on my feet for around 10 hours). Pain was intense that night and the next day but got better as the week went on. Then after DL's on Friday the pain came back. Not as bad but it's still a little painful when I move a certain way. Going to lay off DL's this week. Squats don't seem to bother it for some reason.
OLAD week 201
3/25 My hip was still tight/sore so I passed on DL's
3/26 DB push ups: 5x10 Weight: 183
3/27 Goblet squat: 5 @ 95x10 Weight: 182
3/28 DB push ups: 5x10 Weight: 182
3/29 TB DL: 3 @ 230x5 Weight: 183
3/30 DB push ups: 5x10
Curl: 3 @ 60x10 weight: 185
My hips was feeling better Friday so I did some DL's. Nothing heavy. Probably keep it light for awhile.
OLAD Week 202
4/1 TB DL: 3 @ 230x5 Weight: 185
4/2 DB push ups: 5x10 Weight: 185
4/3 Goblet squat: 5 @ 95x10 Weight: 184
4/4 DB push ups: 5x10 Weight: 183
4/5 TB DL: 3 @ 230x5 Weight: 184
4/6 DB push ups: 5x10
Curl: 3 @ 60x10 weight: 183
My hip felt better this week. I'm going to try to add a little weight to the DL's next week and see how it goes.
OLAD Week 203
4/8 TB DL: 230x5; 245x5; 265x5 Weight: 183
4/9 DB push ups: 5x10 Weight: 183
4/10 Goblet squat: 5 @ 95x10 Weight: 182
4/11 DB push ups: 5x10 Weight: 182
4/12 TB DL: 230x5; 245x5; 260x5 Weight: 182
4/13 DB push ups: 5x10
Curl: 3 @ 60x10 weight: 180
My hip was bothering me all week after Monday between DL's and tending bar for 9 hours. Got through squats on Wednesday with a little pain but on Friday after DL's my hip was killing me. I work at a tax office on Friday and just getting up & down out of my chair was painful. It's somewhat better today but there is still some residual pain. I'm going to have to lay off DL's for a while which really sucks because it's my favorite thing to do.
OLAD Week 204
4/15 Stretching Weight: 181
4/16 DB push ups: 5x10 Weight: 181
4/17 Goblet squat: 5 @ 95x10 Weight: 180
4/18 DB push ups: 5x10 Weight: 181
4/19 Stretching Weight: 179
4/20 DB push ups: 5x10
Curl: 3 @ 60x10 Weight: 179
After squats on Wednesday my right hip and groin were really sore. I had bartending shifts on Friday & Saturday and I couldn't sleep when I got home because of the pain. F*&*! I felt a little better yesterday and actually slept last night. I'm going to lay off all lower body stuff this week and see how I feel next week.
