W4D3
Axle curl
+50 x 16
+25 x 30
+25 x 25
Larsen close grip spoto press (5-2-x)
210x1
215x1
Band face pull
3x30
BB row at 170
3x15
WGPU
x 12
x 10
Db lateral at 17.5
x 29
x 26
x 23
x 21
Unilateral band overhead tri extension
2x15
2 Likes
W4D4
Took the dog for a 2.5 mile hilly walk, lifted and replaced two windows on the house yesterday, then watched the last 20 mins of the Bills game at my parents with the dog.
Lifting ended up taking a while because I was setting up my new recording laptop in between sets.
I’ve been a little out of whack this past week and lifting has sort of taken a back seat to other things. Wifey is sick, housework needs to be done, dog needs to be tired out and I have been prepping for a job interview that takes place this afternoon. I’ve never had a job interview before so I feel like I may be over preparing, but better safe than sorry I guess.
I’m excited that the program has now been switched from RPE based sets to percentages for the remainder of it. Gauging exertion is difficult for me and I’m very happy that I can see the rest of the program’s main work laid out in front of me. Also, tempo work will be cut back so that’s another plus. Volume will start quite high and then taper off slowly to week twelve where I’ll hit a max double deadlift, three triples at 87% (~350lb) on squats and a max double on bench.
5 Likes
I like your style boilerman!!!
2 Likes
W5D1
Normal grip bench (ring finger on ring), short pause on chest
115x6
145x6
170x6
185x6
185x6
185x6
185x6
185x6
185x6
Seated BB OHP, no back support
95x9
85x11
85x11
NG Pull-up
x15, 13, 13
Chest supported DB retraction row
27.5x20
30x16
Unilateral band tricep pushdown, red band wrapped twice
x20, 20, 20
Green band wrapped once
x10, drop to red band x 10
DB hammer curl at 25lb
x 16, 14, 11
Yo, Boilerman, you’re playing a silly little game of self sabotage.
Tendonitis-ish feelings are back in my arms, left thumb is still fucked, feeling like garbage after those supposed-to-be-not-difficult squats yesterday. Get your shit together bro, start keeping track of your food and eat more.
4 Likes
For accountability, my dinner last night was
Four tacos with an avocado and a half, one pound of skirt steak cooked in butter, 5 pieces of bacon, pickled jalapenos and cashew vegan queso.
Had a huge lunch yesterday too. 3/4 lb of flank, rice noodles, tons of vegetables with a little bit of sweet chili sauce. Also some peanut butter.
8 Likes
W5D2
2" Deficit Deadlift
135x8
225x8
275x8
315x10
315x10
315x10
315x10
Seated BB Good Morning
135x10
205x8
225x12
225x12
225x12
Unilateral band leg curl
2x30
Step back for more band tension
x21
Unilateral band leg extension
x23, 23, 22
Close stance heel elevated goblet squat (6-1-x)
35x27
35x21
Timed planks at bw+35
1min 58seconds
60 sec rest
59 seconds
60 second rest
52 seconds
Those planks are bullshit. I hate them.
Going out of town fri-sun so I’ll try to fit in the next bench day tomorrow. If not, I’ll get to it Sunday when I get home.
6 Likes
Boilerman! How was the interview!
1 Like
It went great dude, thanks for asking. They offered me the job and I’m in the process of getting the paperwork/background check done.
10 Likes
Life gainz…nice.
1 Like
Boiler Employment!!
1 Like
Hah, yeah man it seems that way. It’ll be a fairly impactful pay cut but an opportunity for a higher trajectory than my current job, so I’m playing the long game.
Also, a stupid amount of PTO/vacation/actually having holidays off. It’ll be 6:00-2:30 as well, so plenty of time after work for lifting or whatever else I want to do.
7 Likes
Boiler Balance!
And more gains to come!!
2 Likes
That’s the goal!!
Gotta have enough time for cooking, eating and lifting for the next run through of BtM and deepwater!
1 Like
Those are really good hours dude. I encourage you to train at 3 am, you’re gonna feel at peace coming off of work. Just an idea.
Hah, I don’t know if my wife would appreciate me lifting at such a time in close proximity to the bedroom, especially with how riled up and loud I get. I’ll be getting out around 230pm, so that gives me an extra hour and a half (at a minimum) to get lifting in during the afternoon.
1 Like
Oh yeah I forgot you lift at your house 
W5D3
Axle curl
+50 x 19
+30 x 27
+30 x 23
Band Face Pull superset between curls
3x30
Larsen normal grip, long pause on chest, explode off chest
10x3 at 135lb
BB row at 170
x 18, 17, 18
WGPU
x 10, 10
Db lateral at 20
x 26, 23, 19, 17
Unilateral band overhead tricep extension, red band
x 18, 15, 13
Superset all accessory stuff between the ten sets of larsen press until all ten sets were ndone, then just went to straight sets.
Some pics from this weekend
First picture is the view from the back porch of my families cabin. Second is a nearby pond we hike to often.
I finally saw my first moose this weekend. It walked right out into the pond off the second point (in the picture), swam around for a minute or two and then turned right around and walked out. It was absolutely massive and an incredible experience.
11 Likes
W5D4
Squat
135x6
225x6
5x6 at 265
Unilateral band leg curl
3x30
Unilateral band leg extension
x30, 25, 22
B Stance RDL at 67.5
2x12
Calf Raise
2x41
Hanging knee tucks
x23, 18
4 Likes
W6D1
Normal grip bench, short pause
115x5
145x5
170x5
5x5 at 195
Seated BB OHP, no back support
95x11
95x9
95x4 (complete screwup on breath)
NG pull-up
x 16, 14, 14
Chest supported DB retraction row
30x20
30x19
Unilateral band tricep pushdown wrapped 3x
3x20
DB hammer curl at 25lb
x21, 16, 14
5 Likes
I have a few minutes before work so I wanted to jot down some thoughts/plans. I’m almost halfway through this twelve week block, and I still do plan on getting through the remaining 7 weeks. I’m having a tough time staying consistent with my lifting days, which means I’m not nearly as locked in as I should be.
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The “novelty” of new movements has worn off. I’ve gotten better at the new lifts, and progressing week to week has gotten more difficult. I can see myself not being able to hit previous benchmarks on a bad/weak day.
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I have been SORE. Not sure if this is due to the frequent changing of main movements, changes in leverages due to losing weight or even changes in form after a month of tempo stuff. Could possibly be under recovery, too. I weighed 206 this morning so it seems I’m eating enough to maintain. Still have to add some more food regardless.
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I feel weak on all of the mains. I was hitting 335 or so for squat sets of 5 at the end of BtM, but these past couple weeks have been tough. Benching and pressing feels weak due to my thumbs being totally fucked right now, too. Even a suicide grip causes pretty substantial pain in my wrists and arms (forgot to mention in here that my dog and I got attacked by ground bees the other day, they got me quite a few times in my right hand/arm).
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I’m excited to see where I end up after this taper, but as always, I’m more excited to move on to something else. I think I’m going to settle back into a tried and true routine that I know and love (and hate).
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Assuming all goes well, I’ll be starting BBBB around the beginning of December.
Wanted to add that I see the purpose of the type of program that I’m running right now. I see why it exists but it, for whatever reason, just doesn’t speak to me. It might just be life circumstances, lack of conditioning (that’s on me) or some other thing that I can’t put my finger on, but I’m having a tough time locking in and feeling good about the work I’m putting in.
7 Likes