31Aug22
Bench Press (1 ct pause)
195x5
185x5
185x5
185x5
185x5
Squat (high bar)
250x10
225x10
Lever rows
Lateral Raises
25x15
25x11
20x12
15x13
Meh.
4 Likes
04Sep22
Squat
365x1 (PR)
335x3
Seated Press
95x6
105x6
115x6
Stiff-legged DL
205x8
215x8
225x8
Sissy Squats
Low volume week. I have no idea where the PR came from. I was not expecting it, but I’ll take it.
4 Likes
Those are the best kind! Congrats.
1 Like
nice work
1 Like
06Sep22
Bench Press (1 ct pause)
225x1
205x3
Front Squat
165x8
175x8
185x8
Pendlay Row
175x13
145x12
145x12
Lateral Raise
25x17
25x12
20x13
15x14
Ok, considering how little I’ve been sleeping lately.
4 Likes
07Sep22
Abs
Arms
Pullups
Echo Bike
3 Likes
08Sep22
Deadlift
425x1
385x3
Bench Press (2 ct pause)
165x5
175x5
185x5
Dips
BWx10
+10x10
+20x10
Calves
I took a few weeks off from deadlifting, which usually helps in the long run. They felt good, except for my hands.
This is the first time I’ve done dips in forever, probably since the late '90s when the government made me do them. I got the Rogue Matador attachment for my rack. I was going in easy on these, because I didn’t know how my shoulders would handle it, and I have no idea how much weight to add. I think I can add more weight. But man, what a chest pump. Glad I tried these, and hopefully they help my bench press.
4 Likes
09Sep22
Arms and Upper back work
3 Likes
12Sep22
Squat
365x1
335x3
315x3
315x3
Seated Press
115x6
110x6
105x6
Stiff-legged DL
245x8
245x8
Sissy Squats
I’ve decided to throw the sissy squats in at the end of this day each week. They’re not my favorite, but everything else I was doing as “quad isolation” was giving me lower back cramps to the point I was having to stop early. So I’ll try these for a while.
Squats felt great tonight. I no-doubted the depth on every set and they all moved really well. This pleases me, considering the amount of life stress I’ve been under lately and the inconsistency of my sleep.
4 Likes
I read this:
and I’m like, “Awesome—nice work!” Then I read this:
and I’m like, “Hell yeah! Even NICER work.”
Well done.
1 Like
Thank you, sir. I’m not 100% sure I buy into the life stress affecting performance thing (at least short-term), but if it has a chance to affect me, now would be it. Honestly, right now is the first time my training has become my getaway or my therapy, like so many guys talk about it being for them.
And I really like squatting. It just feels good to have something “heavy” on my back constantly pushing me down, and I just kept standing back up. Dramatic, maybe, but that’s what this session felt like. Thanks again for the encouragement.
3 Likes
13Sep22
Abs
Arms
Pullups
Also the business I’ve been building for almost two years launched last night. So it’s very stressful, but very exciting.
4 Likes
Congratulations!
1 Like
Thanks @SvenG. I’ve sunk a lot of money into it and have no idea what I’m doing haha. Hence the stress. (understanding that’s the position everyone who does this has).
1 Like
14Sep22
Bench Press (1 ct pause)
230x1
205x3
205x3
205x3
180x5
180x5
Front Squat
190x8
190x8
190x8
Pendlay Row
185x11
155x12
155x12
155x12
Lateral Raises
25x18
25x13
20x13
15x14
My elbows started feeling really wonky on the bench press; I probably need to be a little conservative (with my already very conservative bench press…). Good session, though.
4 Likes
I’m an infrequent flyer on the forum these days, so forgive me for being behind.
Congrats on the squat PR and business launch!
Those 3x8 days of front squats look brutal. Those just feel horrible to me. Not painful or anything; they just suck.
Keep doing what you’re doing. They say slow and steady wins the race. As I realize my age (38 this month), I finally recognize how far I’ve come in my lifting journey. I’m working with high school kids who have little lifting experience and remember where I was at their age. I’m much stronger than most of them, but I realize how many years it took to get to this point. It’s easy to under-value progress during the journey.
1 Like
Totally agree. I hate front squats, but I try to convince myself that I love them. But sets of 8 is a long time to have that bar laying across your throat. Breathing is the worst part. Thanks for the encouragement.
1 Like
16Sep22
Deadlift
425x1
385x3
370x3
370x3
Bench Press (2 ct pause)
195x5
185x5
185x5
Dips
BW+25x10
BW+25x10
Calves stuff
I had a wart frozen on the inside of my thumb at the doctor this morning, so used straps for all the deadlifts today. Weighed 219.6 lb on the scale this morning.
4 Likes
18Sep22
Squat (low bar)
375x1 (PR)
340x3
320x3
320x3
320x3
Seated Press
120x6
115x6
110x6
Stiff-legged DL
245x8
245x8
245x8
Some sissy squats
My squat seems to really be in a groove right now. This was a 10 lb PR, and was very submaximal. Maybe I’ll post the video, but I had 400 in me if I wanted it. Trying to stick to the plan, though.
I’m still sleeping very poorly. My wife is trying to convince me to go to the doctor and get a sleep study done. I actually may do that after archery season is over.
5 Likes
375x1
5 Likes