Rich's training log

!!!Congratulations Rich 20 years with 2+2!!!

Thanks Mindflayer! Time flies.

4/3/2025
SSB squats (pin 43): 155x5, 245x5, 335x1, 365x1, 385x1
DL: 135x5, 225x5, 265x3x4
Leg press: 270x20x2
High incline bench sit ups: BWx18, BWx15
Band shoulder abductions and adductions

4/5/2025
Pendlay row: 135x5, 185x3x5
Shoulder shrugs: 495x10, 675x30, 675x35, 315x12
Seated cable row machine: 3 sets
Neutral grip lat pulldowns: 130x6x2, 145x6
Hammer curls: 70x6x3
Band shoulder abductions and adductions

4/6/2025
Bench press: 45x5, 95x5, 115x5, 135x5, 155x5
Machine bench press, paused: 60 kg x 6, 90 kg x 3 x 5
Cable pushdowns: 77x6x3
Pushups: BWx40x2
DB front raise: 40x6x3
Deltoid raise machine: 90x6x3
Band shoulder abductions and adductions

Note:
- 50% effort on anything involving shoulders

4/7/2025
DL: 135x5, 225x5, 315x1, 365x1, 415xf
Zercher squat: 135x5, 225x2, 275x1, 295x1, 315xf
Romanian DL to floor: 225x5, 315x6x2
Hack squat: 90x5x4
Hammer Strength hip thrust: 90x10, 135x15x2
Band shoulder abductions and adductions

Note:
- I was grinding it out through a stomach ache. Almost went home after the DLs weren't very good, but walked it off a bit and did better.

4/10/2025
DL: 135x5, 225x5, 315x1, 365x1, 385x1, 405x1
Sumo DL: 315x1
Shoulder shrugs: 315x10, 495x20x3
Dumbbell row: 70x8x4
Seated cable rows: 120x20x3
Lat pulldown machine: 120x20x3
Hammer curls: 40x20x3

Notes:
- Despite deadlifting three days ago and being sore, I decided to try some different DL setups. I found a slightly wider stance with my feet angled out more and the bar a little further forward gave me better leverage.
- 50% effort on anything involving the shoulder joint.

4/12/2025
Close grip bench press: 95x5, 135x5, 155x5, 185x1
Close grip sling shot bench press: 185x5
Close grip machine bench press, paused: 60 kg x 5, 85 kg x 3, 100 kg x 1, 110 kg x 1
Pushups: BWx51, BWx43, BWx33
Rope pushdowns: 72x21, 72x20x2
DB front raise: 30x21x3
Deltoid raise machine: 80x20x3
Band shoulder abductions and adductions
Bike ride: 16.4 miles

Note:
- Limited to 90% effort on anything involving the shoulder joint for next four weeks

4/13/2025
SSB squats (pin 43): 155x5, 245x5, 305x5x5
Sumo DL: 135x5, 225x5, 315x6x2 [@RPE 8]
Hammer Strength DL, low handle: 180x5, 270x5x5
Ab wheel: BWx10x3
Band shoulder abductions and adductions

4/14/2025
Pendlay row: 135x5, 205x5x4, 245x3x2
Shoulder shrugs: 495x10, 675x25, 675x30
Seated cable rows: 121x15, 165x15, 187x11x3
Neutral grip lat pulldowns: 143x8x4
Hammer curls: 65x10x2

Note:
- Restricted to 90% effort on anything involving the shoulder joint for next four weeks

4/16/2025
Bench press: 45x5, 95x5, 115x5, 135x5, 155x5, 185x1
Sling shot bench press: 185x8x2
Machine bench press, paused: 60 kg x 5, 70 kg x 5, 80 kg x 10, 100 kg x 5 x 2, 120 kg x 3 x 2
Rope pushdowns: 88x10, 88x8x3
DB press: 40x15, 60x12, 70x12
DB front raise: 55x8x4
Deltoid raise machine: 110x10, 120x8x3
Band shoulder abductions and adductions
Bike ride: 16.4 miles

Note:
- Restricted to 90% effort on anything involving the shoulder joint

4/17/2025
DL: 135x5, 225x5, 315x3x8
Zercher squat: 245x8x2
Hanging leg raises: BWx5

4/18/2025
Dumbbell row: 50x10, 85x12x4
Shoulder shrugs: 495x30x2
Romanian DL to floor: 225x5, 315x6x2
Seated cable rows: 143x31x2
Neutral grip lat pulldowns: 121x25, 110x15
Hammer curls: 30x30x2
Hack squat: 135x10, 135x8
Hammer Strength hip thrust: 90x10, 135x15x2
Ab wheel: BWx15x3

Note:
- Restricted to 90% effort on anything involving the shoulder joint

4/20/2025
Close grip bench press: 95x5, 135x10, 155x9, 185x2
Close grip sling shot bench press: 185x10, 205x5
Pushups: BWx51x2
Rope pushdowns: 66x31, 66x25
DB front raise: 35x30, 35x26
Deltoid raise machine: 80x30x2
Band shoulder abductions and adductions, and other mobility work
Bike ride: 15.8 miles

Note:
- Restricted to 75% effort on anything involving the shoulder joint

4/21/2025
SSB squats (pin 43): 155x5, 245x5, 325x3x4
Sumo DL: 135x5, 225x5, 315x6x3
One arm DL, conventional: 135x1, 225x1
Hammer Strength DL, low handle: 180x5, 270x3, 320x3x3
Leg press: 360x10, 360x12x3
Shoulder mobility work

Note:
- Tried one arm DLs in case Anatoly and Larry Wheels show up my gym. 😀

how is the shoulder feeling?

They're improving....slowly, but at least it's in the right direction so far. Thanks!

4/24/2025
Pendlay row: 135x5, 205x5x2, 245x3x4
Shoulder shrugs: 495x10, 675x20, 675x26
Close grip pull-ups: BWx5x2
Hammer curls: 65x10x3
Band shoulder abductions and adductions, and other mobility work

Note:
- Restricted to 75% effort on anything involving the shoulder joint for a couple more weeks

4/25/2025
DL: 135x5, 225x5, 335x3x6
Zercher squat: 225x3, 255x5, 255x4x3
Romanian DL to floor: 225x5, 295x8

4/27/2025
Close grip bench press: 95x5, 135x10, 155x10x3
Close grip sling shot bench press: 185x12, 205x6
Pushups: BWx55, BWx53, BWx50
Rope pushdowns: 66x31, 66x26, 66x28
DB front raise: 35x23, 30x30, 30x20
DB side lateral raise (light): 10x10, 15x8, 20x8
Band shoulder abductions and adductions, and other mobility work

Note:
- Restricted to 75% effort on anything involving the shoulder joint for a couple more weeks

4/28/2025
Shoulder shrugs: 495x30x2
Dumbbell row: 50x10, 95x10x5
Seated cable rows: 143x31x3
Assisted pull ups: 2 sets of 15 reps
Hammer curls: 30x35, 35x30x2
Band shoulder abductions and adductions, and other mobility work
Bike ride: 16.4 miles

Note:
- Restricted to 75% effort on anything involving the shoulder joint for a couple more weeks

4/30/2025
SSB squats (pin 43): 155x5, 245x5, 345x1x3
Sumo DL: 135x5, 225x5, 315x5x5
Hammer Strength DL, low handle: 180x5, 270x3, 340x2x3
Leg press: 360x12x2
Band shoulder abductions and adductions, and other mobility work

5/1/2025
Bench press: 95x10, 135x10, 165x6x3
Sling shot bench press: 195x8x2
Incline press: 45x5, 95x5x3
DB incline press: 25x10, 35x12
Bosu pushups: BWx10, BWx15
Hanging leg raises: BWx10x2

Note:
- Restricted to 75% effort on anything involving the shoulder joint for another week

Great work going on here!