Rich's training log

2/25/2025
Pendlay row: 135x5, 205x5x4, 245x3x2
Shoulder shrugs: 495x10, 585x42, 675x25
Seated cable rows: 165x8, 187x11, 187x10, 187x11
Close grip lat pulldowns: 165x9x4
Hammer curls: 55x8x4

2/26/2025
Machine bench press, paused: #8x10, #14x8, #18x5x2, (#18+15)x3x4
Dips (full lockout): BWx5, 55x13x2, 55x15, 55x13
Rope pushdowns: 83x9, 83x10x2, 88x10
Cable triceps kickbacks: 28x8x4
DB front raise: 55x8x4
Bike ride: 9.5 miles

2/27/2025
DL: 135x5, 225x5, 315x3x8
Zercher squat: 135x5, 185x5, 225x8x3
Romanian DL to floor: 225x5, 275x8x3
Hammer Strength hip thrust: 90x12x3
Hack squat: 90x5, 90x7, 90x10x2

3/1/2025
Dumbbell row: 50x10, 80x12, 100x10x3
Shoulder shrugs: 495x34, 495x44
Seated cable rows: 121x37, 143x31
Close grip lat pulldowns: 99x31x2
Hammer curls: 30x31x2
Incline bench sit ups: 45x16x2

3/2/2025
Close grip machine bench press, paused: #50x10, #75x12x2, #80x12x2
Dips (full lockout): BWx63, BWx58
Rope pushdowns: 50x35, 50x30
Cable triceps kickbacks: 11x30x, 11x24
DB front raise: 25x30, 30x23
Deltoid raise machine: 70x32x2

3/3/2025
SSB squats (pin 43): 155x5, 245x5, 305x4, 305x3x3
Sumo DL: 135x5, 225x5, 295x6x3
Hammer Strength DL, low handle: 90x5, 180x5, 270x3x3, 270x5
Leg press: 360x10, 360x12x3
High incline bench sit ups: BWx18, BWx17, BWx15, BWx13

Moving some serious weight for lots of reps!!

Thanks Cha!

3/8/2025
DL: 135x5, 225x5, 315x5, 335x3x6
Zercher squat: 135x5, 225x3, 265x4, 265x3x3

3/12/2025
RDL: 135x8, 225x7, 315x2

Deload/off week

I just got back from Minnesota, where I had some shoulder treatment done. Doc says I'm 50% on anything involving the shoulder for a month. On the plus side, I got to train a bit with Cha, which was awesome.

3/17/2025
Dumbbell row: 60x10x3
Shoulder shrugs: 315x15, 405x15x3
Seated cable rows: 99x30x3
Band shoulder abductions and adductions: a few sets
Lat pulldowns: 3 sets, light
Hammer curls: 30x32x2
Bench press: 45x10x2 (basically a stretch)

3/18/2025
Close grip bench press: 45x5x2 (basically a stretch)
Close grip machine bench press, paused: 40 kg x 12, 50 kg x 12, 60 kg x 12, 80 kg x 5
Pushups: BWx15x2
Cable pushdowns: 44x15, 55x30x2
DB front raise: 25x20x2
Deltoid raise machine: 60x15x2
Bike ride: 15.8 miles

trip report?

One solid week of long needles into various joints and bones. My shoulders have a lot of wear on them an we're hoping to get some improvement to avoid replacements for both. Fingers crossed. It will be a few months before I see improvement.

Good luck with that!

I actually meant meeting (training) with Cha ?

I had treatment the day prior to working out with Cha, so I had a light day (as you see above). It was great meeting Cha and his wife in person after all these years. He invited me to train a couple of other days too, but those days were treatment days, so I really couldn't lift either day.

3/20/2025
SSB squats (pin 43): 155x5, 245x5, 335x1x3
Sumo DL: 135x5, 225x5, 295x5x5
Hammer Strength DL, low handle: 180x5, 300x2x3
Leg press: 360x12x5
Band shoulder abductions and adductions
High incline bench sit ups: BWx19, BWx15x2, BWx13, BWx11

3/21/2025
Pendlay row: 135x5, 225x10x3
Shoulder shrugs: 405x10, 585x10x2
Seated cable rows: 165x6x3
Close grip lat pulldowns: 121x6x3
Hammer curls: 60x8x3
Band shoulder abductions and adductions

Awesome to train a bit with you too! (even though I did very little and you were one day past a significant procedure, lol)

How's everything feeling today?

Thanks Cha! Yes, it was great working out with you too, limited as it was. I feel fine. No pain. I had some dental work, so I can't lift for a couple of more days. At least it's concurrent with the 50% effort limit on anything involving shoulders.

👍

3/29/2025
DL: 135x5, 225x5, 315x5, 345x3x4
Zercher squat: 135x5, 225x3, 275x3, 275x2x3
Romanian DL to floor: 225x5, 275x8x3

3/31/2025
Dumbbell row: 70x8x4
Shoulder shrugs: 315x15, 405x30x4
Seated cable rows: 99x30x4
Wide grip lat pulldowns: 77x20
Hammer curls: 30x30x2
Band shoulder abductions and adductions: a few sets
Hanging leg raises: BWx3, BWx5

Notes:
- 50% effort on anything involving shoulders for two more weeks
- The hanging leg raises were just a test of shoulder stability

4/1/2025
Close grip bench press: 45x5, 95x5, 115x5, 135x5
Close grip machine bench press, paused: 60 kg x 12, 70 kg x 20 x 2
Pushups: BWx30x2
Cable pushdowns: 44x20, 66x30, 66x22
DB front raise: 25x20x2
Deltoid raise machine: 70x15x2
Band shoulder abductions and adductions

Note:
- 50% effort on anything involving shoulders for two more weeks