Week 4 Bench
80x5
100x5
120x5
130x5
150x5
170x5
5x10 @ 100
HLR 5x12
BB row @ 100lb 5x12
Pushup 5x15
Easy day today. Took my time on bbb sets, I did them very slow. I’ll hit the bike tomorrow or Saturday.
Week 4 Deadlift
145x5
185x5
225x5
235x5
275x5
305x5
Top set form felt very strange, so I figured I’d do…
5x1 @ 305 as opposed to fsl. Deadlift form still feels off to me. It doesn’t feel as powerful as i imagine it should. It honestly felt better before nuttys program when I was just yanking the bar off the floor. I’ll work on it.
Dips +15lb 12,9,9,9, BW x 12
Single leg squat +15lb 15,15,15,15, bwx25 each leg
BPA 5x15
I have been feeling very good lately, work has slowed down and I’ve had time to relax. I know I’m rushing and I need to stop working out 4 days a week. I may do 4 days on week 1, and then continue 3 days a week the remainder of the cycle.
Edit: 207lb this morning
Posted this in the powerlifting section, maybe I’ll get some other eyes on it here. Just wondering about form and any improvements I can make to have it feel better/more explosive and powerful. It just feels like a weak lift every time I do it.
Not much to say, looking pretty solid, and form looked good.
I’m about as explosive as a snail so I can’t give you much here.
Should I say something, then I would pull all reps from first warmup explosive.
Maybe cleans or high pulls could train explosiveness… but as said I’m slow.
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Most definitely. I try to do that every single rep, not necessarily fast, but with as much power as I can. I’ll check out some videos on cleans and high pulls. I don’t think I’ve ever seen them performed- thanks mortdk
Week 2 OHP
45x5
60x5
70x5
95x5
105x5
5x10 @ 60
HLR 5x12
Incline press 5x12 @ 95lb
Pendlay row 5x8 @ 135lb
BPA 5x10
Pendlay felt great today, as did ohp. Keep on chugging along. Have a bad cold that started Saturday evening and I’m hoping it will start to subside by tomorrow. If not I might squat on Wednesday.
Cycle 2 week 2
Squat
120x5
155x5
185x5
215x5
245x5
275x5
5x10 @ 155
Dip +15lb 12,9,9,8,8
Pull up +15lb 5,5,5,4, bw5
RDF @ 12.5lb 5x12
Sinuses are feeling like garbage today. I felt way better yesterday but worked 12hrs so I didn’t have time to lift. 275 felt ok today. Right around 205-206 in the morning.
I’m going to start recording and posting some more videos, hopefully keep a nice log of what I look like, how my main lifts are progressing and I get a better look at what my lifts speed are. Tough to tell while I’m doing it. Any criticisms are more than welcome.
Cycle 2 week 2
Bench
80x5
100x5
120x5
140x5
160x5
180x5
5x10 @ 100
HLR 5x12
Row 5x8 @ 135lb
Pushup 4x15, 1 x20
Everything moved very well today. Finally wading into PR territory for bench this coming month.
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Cycle 2 week 2
Deadlift
145x5
180x5
215x5
255x5
290x5
315?x5
5x5 @ 255
Dip 5x10 @ be
Pull up 6,6,6,6,5 @ BW
BPA 5x15
Was supposed to do 325 for my top set today, took a video of it and it looks like I forgot the 10# plate on one side?? So I guess 315 this week. Kind of a bummer.
Cycle 2 week 3
OHP
45x5
60x5
70x5
90x5
100x5
110x5 (PR!)
5x10 @ 60
HLR 5x12
Incline press 5x12 @ 100lb
Pendlay row 5x9 @ 135lb
BPA 5x10
Been a long weekend. Adopted a rescue puppy (7months old) on Saturday… drove 2 hours there to get her and then it took about 4 to get back in a snowstorm we had. She is a great dog so far. We thought she might have been sick/infected with a parasite or something due to her regurgitating every ounce of food we gave her on Sunday, so we took her to the urgent Care for animals at 11 at night.
She will be ok, and so far she has kept down all of the food today thank God.
I personally haven’t eaten much these past few days, weighed myself this morning, at about 202. Have to remember to take time for myself and eat. Rep PR felt good today, been a long time since I got one of those!
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Nice work
What kind of dog did you choose?
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She is a golden retriever and we think German Shepherd mix. She was a stray her first 5 ish months down in Texas, then fostered by a woman in Texas for about a month. Came up to New York on Friday and we drove out and picked her up Saturday.
She seemed to have a rough life so far but she’s very well behaved and very laid back.
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Cycle 2 week 3
Squat
120x5
155x5
185x5
230x5
260x5
290x5 PR
5x10 @ 155lb.
Strapped for time today, did one SS of bw dips x 15, 1x8 pullup, 1x12 RDF.
The new pup has been a little more time consuming than initially anticipated. She still feels pretty crappy, so we’re trying to find out what dog food will sit right with her… it has been a lot of vet visits and scheduling/planning with the soon to be wife. Doesn’t leave a whole lot of time for meal prep/lifting etc. Once she gets acclimated I’m sure it’ll get a bit easier.
Weighed 199 this morning. Onto the 3rd belt hole… gotta pay attention more to how much I’m eating. Only upside is that I look pretty lean right now.
Any chance you can ask the shelter or w/e what they were feeding?
Unfortunately she was only at the shelter for less than 24 hrs. We did try contacting her foster to find out what she was feeding her though, so hopefully she gets back to us soon
Cycle 2 week 3
Bench
80x5
100x5
120x5
150x5
170x5
190x5 Rep PR
5x10 @ 100lb
HLR 5x13
Row 5x9 @ 135lb
Pushup 5x15
Moved pretty fast. Happy so far with 531, don’t feel beat up or anything even close to fatigued so I’m just going to roll right into the next cycle after deadlifts on Monday or Tuesday.
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Damn you’re ripping it
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Thanks!
I’m definitely happy to be hitting some PRs again. I’m pretty sure the last notable PRs I had were the “deload” week on nuttys.
Hit DL today, might not have time Monday or Tuesday so I decided to go for it.
145x5
185x5
215x5
270x5
305x5
345x5
Deficit DL 5x5 @ 245lb
Did 3 supersets of
BW dips 15,15,12
RDF 3x10 @ 12.5
BPA 3x10
Don’t want to destroy myself on DL day. I may go harder on assistance work on weeks 1 and 2, and scale back a little on week 3. Depends on how I feel I guess.
Weighed in at 198 this morning
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@boilerman dude you sure you’re a beginner?
Yep, 100% sure. I make quite a few mistakes and my lifts are pretty mediocre for my bodyweight/time training.
I don’t really think labeling myself beginner or intermediate really helps me or anyone, but I definitely still feel like a beginner as far as a knowledge base goes/my lifts.