You misspelled “underrated”
1 Like
Lol can’t believe I did that. Thanks for noticing.
1 Like
I actually thought maybe you meant it, good to hear that you did not.
1 Like
Tuesday update.
2.1 mile brisk walk this morning. I’ve had fewer of those than I would like recently, due to family and work constraints.
Upper and mid back is LIT UP with DOMS today. I must assume it was the 12-ish x5 DB rows yesterday, which were easy and not taxing between squats. A great way to put in some volume on a neglected area - I’m consciously trying to work more pulling back into my life, as it took a back seat for so long during the elbow troubles.
Still thinking about where to go from here with squats. I suspect the right answer is to repeat the last 5-session cycle with 10lbs more for every session. But that’s not really what I want to hear right now LOL. Better figure something out by Friday.
4 Likes
Are you nearing your limit on reps? Might want to consider just adding some to each set.
Or go total @SvenG / @throwawayfitness and Widowmaker your legs into submission after the main sets
3 Likes
Not too long ago that you were struggling to figure out 245, and now you squatting 285. Keep doing the things that got you there, at least until it stops working.
I don’t think this ever goes away. I still get nervous setting up weights I can rep 10 times or more.
1 Like
Nice work on the squat progression mate. Just keep plugging away and it will come.
1 Like
Wednesday November 10
Press 5x95, 5x110, 5x120. Top set was hard and I’m not feeling great.
Superset 3x5@70lb db rows. Nice and easy.
Deadlift 5x245, 5x280, 5x315.
That last rep was hard. But I think my hands are the weak link.
No belt or straps.
SLDL 5x5@225 with straps.
Superset 5x2 rollouts from standing to wall.
Farmers walk there, drop, rest, back, with straps, 110lb db each hand. Holy crap.
5 Likes
Maybe decrease the dumbbell weight to something you can barely do without straps? Or would that aggravate your biceps tendons?
Congrats on the recent squat PR, that freakin’ rocks! I’m glad to see you’re able to reintroduce some rowing and curling, too 
1 Like
Friday November 12
5 rounds: bench 175, pullups, rollouts from knees.
Bench: 10, 6, 6, 6, 6.
Pullups 5x3
Rollouts 5x3
Curls with empty 45lb bar:
1 set 50 reps uhhgh
No time for more. Will update log later.
6 Likes
Work and life have both been extra demanding lately. Friday gym trips are not guaranteed for the next few weeks.
I will repeat my past 5-session plan with 10 lbs added to each rep. It may become Monday-only however, and take twice as long. Which is ok. If it does, I’ll need to find a way to work more/better leg assistance on Friday to compensate.
Squats plan:
10x5 @ 205
8x5 @ 215
5x5 @ 235
5x3 @ 255
10x1 @ 275+, ideally getting a single at 295.
Bench and press have been on maintenance lately. I’m pretty confident in press but feel I have lost ground on bench. Unsure how to proceed.
Deadlift: its time to change. Been moving up with 5s pro for many cycles. Now I want to tag a single each time, then do some backoff sets.
If I can get more plates for my home, I could start daily dosing DL. But maybe too soon for that anyway.
8 Likes
You’re going to squat 315 in no time.
1 Like
Monday November 15, 2021
squat
10 sets of 5 at 205.
Super set with dumbbell rows, 10 sets of 5 @ 70
This was performed every 3 minutes on the minute. Was totally wiped by the end and did either 5 or 6 reps on the last set because I lost count.
Then mess around with incline bench press and some dead hangs and a set of 46 curls with the empty bar.
Now it is time to eat like an animal in hopes of surviving my next squat session.
A friend suggested I start tracking RPE during this program. So far I’m at a loss, because every set feels like I’m dying yet I know I could do several more reps if there were a gun to my head.
Didn’t take time for any single leg work, was honestly wiped out and I have a really big day at work. All week, in fact, will be intense at work. Which is why I got up at 4:30 to get this session done.
9 Likes
Sounded like a really good session. RPE can be a useful tool if you have a coach to make changes to the program but it is very subjective and hard to get at first. The longer you use it the more used to it you get. I mostly use it to track when I am feeling good and when to add a little more and go off program or even when to drop a little volume.
3 Likes
DOMS update:
Extremely sore from 10x5 squats. Walking awkwardly. A good sign I hope.
Life update: getting to the gym Friday looks doubtful. Long work days daily this week.
3 Likes
Got this today, 4 months later.
Wednesday 11/17/21
Started off poorly with diarrhea and unable to eat my 5 eggs. Ate about 3, then forced a bite and knew I’d puke if I swallowed it, so I trashed the rest.
Press:
5x95
5x110
5x120
1x135
Deadlift:
5x135
5x225
3x275
5x315 sucked
1x335 belt
1x355 belt. Lifetime PR. Was capable of more, I think.
Dumbbell to Shoulder:
Alternating sides, started single handed 75, 85, 95, then a little assist from the free hand 105, then 2-handed grip but still going up to shoulder with 115. I don’t know reps but I worked hard and sweated.
Dumbbell farmers walk: 105s in each hand. Sucked.
Didn’t use straps today. Forearms were so pumped at the end I could barely extend my wrists and fingers!
Glad deadlift is coming up. Plan is to keep reps low and weight at or above 315 for a few sessions and see how high I can go without prioritizing the lift.
Legs still sore from squats.
12 Likes
Nice, man! Congratulations.
Even better, my dude—next time.
1 Like
congrats, this is awesome.
1 Like
Congrats on the PR and on the steady gains you seem to be making week by week.
Your hard work pays off.
2 Likes
Congrats on this brother
Always a good feeling and an even better mentality. Nothing mentally beats you worse then failing a rep after hitting a PR but nothing gives you more confidence for your next heavy day of having the mindset of having hit a PR and having more in the tank!
1 Like