Running through my first Ditillo routine this week. I had to admit, this week was a butt kicker. That was a sharp uptick in both volume and intensity from the “building habits” phase I was in. Hammies were tight after Monday, and I’m playing with rack pin heights on the half squats and rack pulls. Still, it is fun to be pushing myself a little again. It’s good for my mental health to lift heavier.

I am planning on repeating this training week, going for more reps on the max sets in week 2. This one is more legs and back-centric.

I also got a new gym flag this week. I just hung it up as a curtain for now until I get the walls repainted and rearrange a little. I’ve always like that mantra, “Iron Never Lies”. It reminds me of an old Details Henry Rollins article that I still read at least once a year. In a lot of sports, you can blame a coach or a teammate or the quality of an opponent, for the lack of any success one may encounter. But iron is iron. Iron can’t be blamed. Iron never lies.

Monday. July 6, 2020

StrongHer

Squats 5×135, 10×215, 4×325, 3×390, 2×390, 2×390

Deadlift 10×235, 3×355, 2×425, 2×425, 1×425

BB Rows 10×85, 5×130, 6×130, 7×130

Walk: 3.18 Miles

Tuesday, July 7, 2020

Mobility: BSquat / Calves Stairs

Bench 10×45, 5×95, 5×135, 5x5x185

Seated BB Press 5×45, 5×95, 5×105, 5×115, 5×115, 5×125

Seated DB Curls 5x25s, 5x30s, 3x5x35s

Walk 3.25 Miles

Wednesday, July 8, 2020

Airdyne .5 Miles 1:21

Mobility: Calves stairs / saddle

Walk 3.02 Miles

Thursday, July 9, 2020

Walk 3.34 Miles

Friday, July 10, 2020

Walk .78 Miles

StrongHer Warmup

Half Squat (39”, rack 11) 5×135, 4×225, 3×315, 2×365, 3×405, 3×425, 2×445, 2×445, 1×445

Rack Pull (21”, rack 17) 1×135, 1×225, 1×315, 5×405, 3×425, 3×445, 3×455, 3×475, 3×495

BB Shrugs 10×115, 8×165, 8×165, 8×165

Saturday, July 11, 2020

Walk 2.34 Miles

Bench 10×45, 5×95, 3×135, 5x5x190

Seated Press 5x5x115

Seated DB Curls 5x5x35s

Sunday, July 12, 2020

Walk 3.74 Miles

Jog .15 Miles

Mobility: Calves Stairs / BSquat /