10/29
Close Grip Bench Press
135x3
225x3
245x3
260x3
275x3
295x9
Paused Bench Press w/ 25lb Chains
225 + Chains 3x10
Machine Chest Fly
Full Stack 3x15
Tricep Pushdown w/ Rope
Full Stack 3x20
Upright Row w/ Straight Bar
Full Stack 3x20
Seated Military Press
45x12
95x12
135x12
155x12
My video file ended up fucking corrupted for my topset on bench. Was a very intense set couldn’t have gotten more reps. But 295x9 is a PR
My paused bench work
I suppose I should do a week recap. I may start doing this every Sunday, not sure yet.
Progress has been really good coming back. I’m just about where I was at my peak 7 months ago. I foresee another 1-2 weeks of concentrated effort before I either teach or surpass my old PRs.
Goals for the next 14-16 weeks is to try and build up to new one rep PRs. 660/420/700 is what id like.
Aches and pains are almost non existent. Knee ache is still an issue from almost a year ago, I’ve learnt to live with it and wrap up that knee when it starts getting angry at me, as it stands, I don’t ever see myself being a raw squatter again.
Deadlift will be a main priority for this training period. My squat and bench are doing amazing right now. Upper back will be the weak point I hammer the most moving forward. As well as widening my stance, making it as efficient as I can make it.
Got some work to do in the next coming months haha.
10/30
Sumo deadlift
225x1
315x1
405x1
495x1
585x1
625x0
610x0
495x1
Felt like shit today, tried to pull something meaningful but kept missing and misgrooving, every warmup, rep, was a grinder. Decided to leave it for today and come back another day, joints hurting from work yesterday ,wasn’t worth the pain to continue. Nothing edibles can’t fix lol
It’s my day off so not that disappointed. Gonna go eat some good food and take the gf out to a movie she’s been wanting to see tonight
10/31
Barbell Row
135x10
225x10
250x10
275x10
315x14
Conventional Deadlift
315x3
405x1
495x1
545x1
585x1
615x1 soft lockout
495x10
Lying Leg Curl
Full stack 3x20
Conventional PR day after failed sumo pulls, I sometimes don’t realize I’m dropping it a little too early but I’ll still count it, it’s a soft lockout but I wanted some redemption for yesterday’s shit show
I believe Yates Row is underhand grip - you may just be doing traditional BB Rows.
Not that it really matters. I don’t like BB Row and I love Yates Row.
Ah my bad, I always see a lot of people more upright and they called it Yates, but I wasn’t paying attention to the grip difference.
I like doing rows alot it helps me with everything. Some days I go more upright and others I go more horizontal, I say all rows are good rows haha.
That’s why I also like swapping out my stances for deads , I think a change of pace is essential with training for sure
What movie did you and your gf see?
Five nights at Freddy’s, I used to play it a little bit with my friends but she’s obsessed with that game, posters, costumes, pins, she has it all lol we enjoyed it though
Were going to comi con this Friday it’ll be the first time in 2 yrs so I’m excited about that
I would very much love to share very dumb FNAF memes right now, but this is your training log 
………Least I can do is this
Har har har har har 
I forgot to post the 585 set so here it is , really trying to make it a habit to record everything i can
Shit dude, you’re really tearing it off the floor there. well done
Yeah I had low expectations since it was a back to back deadlift day but it turned out really good. Usually the only thing id ever do back to back is squat and then deadlift
The heaviest I have ever pulled was 585 conventional and it was way more grindy and slower than this 585 set. I was hoping 615 wouldn’t be super sloppy but I think I set up wrong, and obviously the sumo pulls from yesterday would probably be an issue
Good to see you posting again
11/01
Raw Bench
135x3
225x3
245x3
260x3
285x3
315x3
335x2
350x2
320x4
320x5
Tricep Pushdown w/ V Bar
100 3x25
Tricep rope Pushdown
140 3x12
100x20 burnout
.
Rear Delt Fly
100 3x20
Standing Cable Row
Full Stack 3x20
Conventional Deadlift Raw
225x3
315x3
405x3
No videos today my phone died 20 mins in lol
Did deadlifts at the end of the workout because I like doing them 405 moved extremely fast. Didn’t want to push too hard gonna be pulling again tmrw
11/2
Raw Squat
225x3
315x3
405x2
465x8
Pretty shit gym session today, felt slow, in pain.
I’m going to be taking 2 to 3 days off training to recover. I’ve been training everyday for the last 2.5 weeks, got to where I wanted. Moving forward I’ll be going back to 4 days a week.
Week 3 training recap:
This week’s training has been a little hellish. Fatigue is building up quickly and overall I can tell I’m getting overloaded.
So I’ll be taking a few days of rest to help with that.
Before these 3 weeks I was out of the gym for 4 months. Lost some weight which is quickly coming back. Still 15lbs lighter. Total dropped by about 150-200lbs.
Starting numbers were at 405x6 on squat, 225x10 on bench and 535x1 on my deadlift. Id say im doing very well coming back. Next week will be week 4 and I’ll be going back to my 4x/wk routine. Now that I have my numbers, reps established I can start doing some real periodization
11/08
Conventional Deadlift
135x1
225x1
315x1
405x1
495x1
595x1
495x1
405x1
315x1
Barbell Row
315x18
275x20
Deadlift Stance Box Squat
225x5
3x315x8
Lying Leg Curl
3x225x20
