I bring a LOT of baked goods in to work. Makes for happy co-workers and a happy waist. And gives the wife a chance to still do the baking.
Glad to hear the SSB came in! It’s such a great piece of equipment.
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Lol, my wife brought both the pies into her work today. We both agreed nothing good would come from them staying in the house. Delicious, but holy hell is pie bad for you. One recipe called for 4 sticks of butter! Don’t get me wrong, I love butter, think it’s good for you too, but nothing with 4 damn sticks of butter is healthy lol.
Loving the SSB, definitely a keeper. Thanks for the recommendation
1 Like
Work for today:
Med ball slams: 5x3
Face pull: 9x10 with blue band
Bench: 45x10, 135x5, 185x3, 215x3, 235x1, 245x4, 215x5, 215x5, 215x5
Kroc rows: 95x19
Pull-ups: 5, 4, 4, 4
Trap bar press: 60x10, 125x8, 125x8, 125x10
Giant set:
Db curl: 25x14, 25x12, 25x10+2 alternating
band Pushdown: GBOx15, 15, 15
Lat raise: 15x16, 15x16, 15x16
Conditioning: 20 min cycling, 325 calories
Notes:
- bench wasn’t there today. Feel pretty stagnant on bench overall, don’t think I’ve really made much progress in 2 months or so. Probably partially due to weight loss, but also just struggling with this lift. Going to hammer triceps a bit harder, see if that helps.
- Kroc rows felt good. Trap bar press felt good. Accessory giant set felt great. Honestly everything felt pretty good today, just the top set of bench wasn’t what I was hoping for.
4 Likes
Work for today:
Box jump; 8x3
SSB squat: 60x10, 150x5, 200x3, 240x2, 265x2, 290x1, 305x4 (PR), 250x9
Trap Bar Deadlift: 150x5, 240x3, 330x3, 420x8, 440x8, 460x2 (not sure what happened here, legs went to straight jelly and I just started stumbling forward super dizzy)
Walking lunges: 25x8. Dizziness came back, called the lifting there
Conditioning: 20 min cycling ride, 365 calories (PR)
https://www.instagram.com/tv/CaF9Bn8Juck/?utm_medium=copy_link
Notes:
- Freaking love the SSB. It’s different than a squat, definitely has me using my whole body more to hinge the weight up, but damn I think it will really help my deadlift. Also, I feel like I can grind more with the SSB. Normal squat, there’s a point where I know there’s not another rep. With the SSB, that first rep feels like hell, but then the 2nd still happens, then the third, and fourth. All ugly, all tough, but it kind of lets me just muscle the damn weight, which I think In turn lets me dig deeper.
- trap bar deads went well the first 2 sets, nearly passed out the 3rd. My fault for going into this dehydrated without much food in me.
- crushing the bike, getting kinda good at this thing.
- belt loop 17, feeling thin.
5 Likes
I say definitely this. Bench for me is so dependent on weight. I actually read the weights and reps and thought it was a nice session with some good volume. Then read your comments and thought you were being a little hard on yourself. But hey being hard on ourselves is how we get better. Keep grinding mate it will come.
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Agreed with every word you said brother. Given my performance so far, it wasn’t a terrible session. But, I want to be a lot better than I am, and I know that if I start feeling anything close to comfortable with where I am at, progress goes out the window.
Something my wife and I have actually talked about, we are crazy different in our motivations. For her to hit a big weight, she needs a fun, kinda spunky environment, people hyping each other up, she will dance a bit between sets to good songs, totally a positive reinforcement type thing. I am the exact opposite. Maybe it’s from years of football and wrestling, maybe it’s the military background, but my best performances are always when someone is yelling at me lol. Putting a boot up my ass, telling me I suck, screaming to be tougher. I’m very much motivated by the negative, which is why I tend to criticize myself pretty heavily. It works for me, so I’m going for it.
This made me smile. I think you are spot on, so here is my advise:
Suck it up princess and just get it done.
Get yourself down to the hardware store and get a spoon full of concrete so you can harden the fk up.
Stop complaining about it on a forum and get back in the gym next week and show us what you are made of.
There you go, you are welcome mate.
3 Likes
Looking good, brother. And strong as an ox!
(That said, I should probably yell something motivating at you, but @simo74 did a good job already, haha!)
2 Likes
Lol, both of those replies got a good chuckle out of me. Thanks for the support gents, awesome community we’ve got here
Edit: I gotta say, that spoonful of concrete is a new one, and I am totally stealing that
2 Likes
Work for today:
30 min cycling ride: 556 calories burned, PR
Notes:
- conditioning feeling on point. Going to keep hammering the bike hard until next PRT season, then I will throw in some running again.
- just ridiculously sore today. My upper back is fried. Hell, my delts, which never get sore, are just aching. Idk if that’s from the SSB, Or maybe from throwing in trap bar deadlifts after a long time not doing them, but Jesus am I beat.
- AM weight: 232.4
3 Likes
Work for today:
Pull-ups: 3,+25x4, +25x3, +15x4, 8
Press: 45x10, 95x5, 135x3, 165x2, 185x2, 160x7
Db rows: 85x12, 85x12, 85x12
Log press: 85x10, 115x8, 135x3, 155x1, 165x1, 175x0
https://www.instagram.com/tv/CaK9EpBpAYk/?utm_medium=copy_link
Notes:
- absolute shitshow of a workout. If I can hit 180x4, I should damn well have 185x3, but failed after 2 reps for the 2nd time. Back off set of 160 was a crapshoot too. I don’t know why nothing wanted to move, but my press just felt like crap. I’m getting worse about pressing evenly, left side is just shooting up way faster than my right, as shown in the video. Not really sure what to do about that.
- pull-ups went well at least. 8 reps at body weight is pretty good after hitting the weighted sets
- log came in from Titan. Beat to hell, pain chipping all over, and the actual bar is bent a bit. Not crazy obvious, but enough that I noticed and could easily gauge the difference with a level. Debated back and forth about sending it back, decided to keep it. At this point, I’m done with Titan. I want to like their stuff, hell 75% of my gym is Titan, but I’ve never had an order where they didn’t mess up at least part of it, and the quality control is just awful. If I’m voting with my dollar, I’d really rather be supporting other companies. Not sure how much I really plan on expanding the gym, but from here out, Titans off the table for me.
- AM weight: 231.9
5 Likes
I am not sure i would accept this. Some good photos and a well written email doesn’t take long. They should replace it and pay to ship the other one back. I would be very upset about this. 
Work for today:
Box jump: 7x3
Deadlift: 135x5, 225x5, 275x5, 315x2, 365x1, 405x1, 440x3 (Comeback PR), 375x5, 375x5, 375x5
SSB: 150x5, 200x8, 220x8, 240x8
SSB Hatfield split squats: 60x10, 70x10, 80x10
Notes:
- deadlifts went very well. 440 moved pretty easily. Slowed down my setup a tad, focused on getting a good starting position and pulling the slack out of the bar rather than my normal rip it and grip it, and I think it helped. Actually, I think rip it and grip it helps me with higher reps, slower setup helps with higher weight. I don’t know why, it may not be true, but I believe it nonetheless.
- SSB went well, keeping the weight at a good spot where I’m keeping fairly upright, not caving forward on the reps.
- the lunges were new, and I actually really liked them. Been trying for a while to figure out a good weighted lunge thing to do, but I’m too damn clumsy to get much effect from Bulgarian split squats, and walking lunges only go so far with the DBs I’ve got. I think this fits the bill pretty well, and I feel like I can really ramp up the loading on this. Kept the weight conservative today as I was mainly figuring out the movement, but I think I can add pretty heavily pretty quickly to this.
3 Likes
@simo74 honestly, you probably are right, but it’s really not worth the hassle to me at this point. The log ain’t pretty, but it’s still functional, which is all I really needed, and the time and effort spent getting a replacement doesn’t seem justifiable to me since all I need is functional anyway. Every interaction I’ve had with the company was way more painful than it needed to be, I’d sooner just be done with them and chalk this up as a lesson In buying cheap.
1 Like
Work for today:
Bench: 45x10, 135x5, 185x3, 215x3, 235x1, 250x3 (Comeback PR), 210x10
Kroc rows: 95x21 (PR)
Superset:
Pull-ups: 5, 5, 4, 5
Log press: 85x8, 105x8, 115x8, 125x10 (PR by default)
Poundstone curl: Axle x 111 (PR? Not really tracking)
Some band tricep work and lat raises
Notes:
- just felt “on” for this workout. Bench felt strong, log felt a bit more comfortable than last time, things moving well today.
- been failing a bit more in training than I’m comfortable with. I’ve been going 100% intensity since getting back into it, 0 reps in reserve. Worked well, but not really sustainable, and I think part of my stagnation is due to that. Going to follow Wendlers advice, take my sets to technical failure, rather than getting the weight up at any cost. May dig a bit deeper every now and then, but I think I’d benefit from focusing on some more crisp, clean reps. Especially on overhead, cause damn I’m getting ugly on that.
- breaks over, back to work tomorrow. Schedules going to be a bit crazy. 12 hour days, shift work, going between 48-84 hours a week depending on which shift I’m on. Fun times. Still figuring out how I am going to balance that with training and some semblance of a personal life, which honestly means probably going back to 3x a week lifting. Will dig into that this weekend, figure out a game plan.
5 Likes
From this
to this
What a difference a week makes. Great work sir.
1 Like
Work for today:
Box jump: 7x3
SSB squat: 60x10, 150x5, 200x3, 240x3, 275x1, 295x1, 315x3 (PR), 250x8
RDL: 135x10, 185x10, 205x10, 220x10
Some band work on my hip flexors
Notes:
-Still loving the SSB, happy with my work today.
-Back was feeling a bit tight going in, didnt bother me too much on my top set, but was flaring up a bit on my backoff set. Spinal erectors are taxed as hell, but in a good way.
5 Likes
Good work sir. I have SSB tonight and my back is still jacked up from deadlift on Wednesday. I am not looking forward to it.
Alrighty, new training plan drawn up.
My work has me doing 7 days on, 3 days off shift work of 12 hour rotating shifts. Couple that with the commute time and how long it takes to get through security, and my time is getting pretty thin. 4 days a week are out, needed a 3 day a week program. Also looking for something with a bit more structure, since I’ve been going by feel for so long now, wouldn’t mind an actual program.
I feel like everyone knows where this is going. Hopping onto the 5-3-1 train. Cracked open my copy of Forever, decided on doing full body 1000% awesome. I think it looks like a solid program, allow me to hit some good weights while still continuing my forever cut. Excited for this.
4 Likes
Yeah, buddy! Let’s get these gains rollin’.
1 Like