Upper body day.
Slept like absolute shit last night. And I finally missed a lift.
Bench 200 5x3 and the 2 sets of 4.
There was some really cute weirdo chick watching me on my 4th set and it totally fucked me up. Stupid reason to miss a set. But then my confidence was totally wrecked. Maybe next time.
Row 5x5 165
Best reason to miss a set. You should have blamed her for distracting you, then asked for her number 
Dude I know I played it over. I have to say 3 years out of the game and now literally brand new single guy again, I dont have the confidence or somthing.
I think tinder has ruined us as men. Cold approach is a dying art
Thinking I may need more then 48 hours recovery for heavy bench sessions at this point. It can’t help when my chest is still mildly sore from the last bench day
You could probably bench MWF without any issues. Same cannot be said of Squats or Deadlifts IMO.
Soreness =/= unrecovered, but make moves that make sense.
2x a week is pretty reasonable - more often than not, I only do a movement once a week.
Managing fatigue becomes important as you get stronger. Lots of ways to do that. Some exercises drive lots of fatigue. I mix in a high fatigue exercises with low fatigue exercises into each session. Depending on goals, I’ll have more volume of high fatigue exercises (peaking strength), or less volume on high fatigue exercises (hypertrophy goals).
Deer eater is down but not out.
Just beat man. Work kicking my ass and personal life has me runnin on 2 hrs of sleep lately. You know, The rough life I just be up nights breathing with scuffed Nikes or somthing. I think that’s nas. Anyways, todays workout sucked man and I fucking tried.
260 5x3squat. All I could do was 3 sets I was finished man I know it’s some bitch shit to not at least attempt and let yourself fail but I just had to get out of there.
Not feeling optimistic today. Not sure where I will go from here. 12 hr days killin me. Break up weighing on a guy. fucking me up. Need sleep.
Today I decided it officially phase 2 of the road to 1000 AKA PharksGrey Skull.
Just can’t continue to progress meaningfully after how physical the 12 hr work days have been and they are literally everyday. It’s ok though I think I am doing ok. I started with deadlift day/ chins/ OHP… all exercises I basically haven’t done in years. Muscle memory will take a few weeks.
Thus it was a light light day.
Deadlift 5x3 225. Very light. I pulled a couple singles of 315 and videod it…. Yuck 
. Looked like shit. Pulled ok just need to retrain the muscles to fire in sequence
OHP 5x2 1x8 95
Chin ups … I got 8 over the course of 10 mins lol. Weak as fuck haven’t done them in years…. Practice makes perfect
Back at it today feelin like a million! One hell of a work out.
Missed a day because of a fucked up ankle injury, healed fast.
Squat 5x3 265. Quite literally heavy as fuck. Horrible not fun, took a video to keep my form honest. Will post.
Pull ups AMRAP x 3. Very few honest legit reps here. I’m practicing, average maybe 4 or 5 very questionable on range of motion in a row before total failure. Also not gonna do rows for a while until I get my chins and pulls better, so will alternate chins/pulls instead of chins/rows.
Bench 5x2 6x1 185. Easy
I’m not a fan of the inward knee on the way up.
These guys can help far better than I ever could.
Not sure that I entirely agree with this approach. The reason I recommend Phraks Greyskull LP is because it works:
Vertical Push
Vertical Pull
Horizontal Push
Horizontal Pull
Squat
Hinge
^This is a “Primary Pattern” system, meaning you work all the planes of movement that are primary to our bodies. Neglecting one would not really benefit another IMO.
If you feel you need to bring up pull ups/chin ups, do pull ups on pull up day, then rows AND chin ups on the other day. I don’t think pull ups or chin ups should have any significant impact on performance, though I would do the supplemental work after all the main work.
Just my thoughts on this, again - I like BBing, not PLing, but I think the two should share the same base (strong primary pattern lifts).
I used to do this, but I think on pull ups / chin ups its better to rarely go to failure. If you can do 1 set of 5 good reps, do a bunch of sets of 3, until you can do sets of 4, and so on. Upping the sets to get more volume I think is a good strategy.
I just found going to failure didn’t get me the progress that I wanted, and I improved faster doing fewer good reps for more sets. It was also a lot more mentally draining doing 3 sets to failure compared to 5 sets with 2-3 reps in the tank.
In addition to the above, if the opportunity is there, varying hand grip can help to get additional reps in ie overhead is generally more challenging than a close neutral grip. This will be dependant on bar set up, though. No shame in using bands for assistance, either.
You sir have given me lots to think about, and I will heed your advice.
Also, the inward knee motion is the main reason I took the vid, then when I saw it I wasn’t as concerned, because it looked more minor to me but if you noticed it without pointing it out, it’s a real thing lol. I wonder why
If i were to guess, foot position.
Squats are complicated and to be totally honest with you - i dont even know if i like high bar narrow feet, or low bar with wide feet and i squated 405x3 for a PR. Couldn’t tell you why - one just feels better than the other some days.
What I’m getting at, is that it’s hard to diagnose.
Mess with your footing and see which adjustment leads you to not have the inward knee cave.
There’s worse things it could be, like half-ROM or shitty lower back stability or something. Knees seem like an easier and less humbling thing to fix lol.
you aren’t wrong about that, there are worse symptoms to have. A friend showed me their 3rm squat video of 315 the other day. Legit thought it was a joke I didn’t want to be a dick but I had to crack a joke to at least let him know, probly not even half ROM. lol
Deadlift/Row/OHP day
What a wonderful workout, and I Nearly skipped it.
Deadlift 235 5x2 1x10. Too light, I already feel the muscle memory coming back I actually really enjoyed them today.
OHP 88 5x2 1x7
Row 155 5x2 8x1
Can’t wait to get those dead’s up. Hoping to pull that 4 plate lift by end of June. I know i have the strength
Not my best work today. Squat needs to be taken down a few lbs. I was beat to a pulp when I went in from work and so it’s not a perfect relfection but definitely need to take another run at it. Will reset to 225 next day
Squat 270 3 reps. Knew it wasn’t in the cards.
Bench 188 5x2 1x6. My bread and butter
Pull ups. Yes, some
Today was a good workout.
Deadlift 245 5x2, 1x10
OHP 90 5x2, 1x6
Row 158 5x2, 1x7
I’m leaning out much more rapid then I ever would have expected, and I’m not trying to. I actually wieght now just a hair over 230, that’s down 15 lbs in 3 months. Which is NOT my goal, my goal is strength. That said, my face has literally never looked this lean and good. Clear skin cause no drinking also, it’s pretty awesome actually. I geuss I’ll take it.
I’m eating as much as I can, prepping food and just having energy to eat it is tough with work. Everyday for lunch I eat 2 cups of rice uncooked so whatever that comes out to cooked, which is 1300 cals. I mix in a lb of either ground beef or pork or chicken, which usually adds another 1000 cals, so 2300 while I work. Then dinner I put back at least 1000 more, I shoot for 1500. So really I’m definitely not under eating I’m over 3000 everyday, but I’m exercising so strenuously at work. For reference my phone tells me I got 20,000 steps in today. How do you gain wieght like that lol.
