Squat deload
Work up to 295x1
Squat felt pretty great, and moved well. Pumped to start the anchor tomorrow.
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LA1
OHP
75x3
85x3
100x3
110x1
90x14
SS
BW dip 14,14,12,12
Band pulldown 4x14
BW lunge 2x50
On to deadlifts tomorrow. Not sure whether to be happy or upset with PR set today, I guess time will tell.
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You don’t figure it out, it just sucks 
Oh great…
At least the DOMS should start subsiding the more I do it… I hope.
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LA1
DL
225x3
255x3
290x3
320x1
275x16
SS
Pull up 8,7,7
Band tri pushdown 15,15,15
Band Curls 5x15 ea arm
HLR 15,12,12,12,13
Accidentally did pull ups to begin with on the assistance stuff. Couldn’t figure out why my biceps were so pumped up after the first couple sets. Switched pullups to band tri push because I’m a dumbass and have no idea how my deadlift day is supposed to go, even after 2 months on the program.
DL 275x16, happy with it, but I know I had another 4-5 in me. If you watch the video you’ll see the bar getting stuck on my left knee on the way down and it really fucked with me. Happy with 16, but I’m happier knowing I could have done a lot more than that.
2 Likes
LA
Bench
135x3
155x3
175x3
195x1
165x13
SS
Pull up 7,7,7,7,7,5,5,5
Incline press @ 115lb 12,12,12,10,10
HLR 5x12
Bench felt alright today. 165 is kind of “light”, so I’m curious how week 3 is going to go with 185. At this point I don’t see myself getting more than 6-7 tbh unless I recover like a pro the next couple weeks. Diet has been very good the last week. Eating a substantial amount more than I was before.
Edit: weighed 209 before bed. Scale is moving slowly in the right direction. Going to check weight again tomorrow morning if I remember.
Edit: 204.5 this morning, so I’m up a couple lbs from the start of the program. I would’ve figured I’d be quite a bit heavier considering how much I’ve been eating lately. Going to keep shoving food down tho.
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LA
Squat
205x3
235x3
265x3
295x1
250x15
Couple sets of band curls and band delt raises. Planning on being a sandbagging MFer tomorrow so today’s assistance is meant to not interfere with that.
295 was hard but moved really quick. 250x15 sucked ass.
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Hard conditioning
Turn at 50’
(11) 100’ front (bear hug?) carries with 163lb sandbag
(1) 200’ front carry with 163lb sandbag
Set 20 min timer, finished 200’ carry with about 1 min left on the clock.
LA
OHP
75x3
85x3
100x3
110x1
100x11
SS
BW Dip 14,14,12,14
Band pull down 4x12
BWWL 2x50, 1x40
Out of work very late today. Didn’t start lifting until 7:00pm. First 10 reps of ohp or set were quick, 11th was slightly grindy at lockout.
LA
DL
225x3
255x3
290x3
320x1
I’m an absolute idiot… Got side tracked getting my phone camera set up during rest between topset and PR set… wanted to stay in my 3 min rest time… Forgot to strip 30lb off the bar, so I ended up hitting TMx10
320x10
Band tri pushdown 4x15
Curls 4 sets
HLR 3x15, 1x12
I was really pumped to go for 290. I wanted to get 14-15 reps, and was pissed on the first DL of PR set because it felt so fucking heavy. I was super disappointed and after 5 mins of trying to figure out what the hell went wrong I realized it was 30lb heavier than I thought. A little bit of rounding towards the last 2-3 reps but not bad. I think it’s a PR? Not sure.
3 Likes
LA
Bench
135x3
155x3
175x3
195x1
175x10
SS
Pull up 8,7,7,7,7
Incline press @ 115lb 12,12,12,12,10
HLR 4x12
Today was cut a little short due to the dog going absolutely nuts. 175x10 might be another new PR? Bench felt ok. I still need to make a platform though. Squats either tomorrow or Saturday, and sandbag carries on Saturday as well.
LA
Squat
205x3
235x3
265x3
295x1
265x14
Couple sets of felt plate raises
Couple sets of plate chest flyes
Initially felt skeptical about the PR set but once I had the weight on my back it felt ok. 295 moved quickly.
Took a day off of work today and did some hiking at Letchworth state park in South Central NY. Amazing views.
Probably ended up walking a few miles up/down into the gorge. Stopped and got lunch at a Mediterranean place and got a beef kebob pita and a gyro pita, with some falafel and dolmades. Spent a lot of time in the car. Ended up taking a nap (which never happens) earlier for about an hour. Took a while to get warmed up to lift but it’s all good.
Sandbag tomorrow
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Hard conditioning
20 minute timer
(13) 163lb sandbag pick and carry, 106 feet, all front load.
Just finished up and ate my cereal and protein and the adrenaline is gone. I feel like my eyeballs are going to explode out of their sockets… That really fucking sucked.
Maybe you get a sheet of plywood instead of foam pad? I dont know your bench foot dimensions or how your legs feel right but if they fit on 2x4 or 2x8 ft you can get 2-4 layers from the sheet and see what height feels best
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That was definitely my plan… I’m probably going to buy two 3/4 sheets and rip them to the width of the rack and cut them 4 foot long. My bro probably has a few ripped sheets sitting around somewhere…
I actually ran my foot across the floor the other day and the hardwoods are starting to bow, so I think some.reinforcement is in order.
Edit: and nice to have you back, man. Hope all is well with the new baby and everything.
Had a “cheat meal” last night after a wedding reception, where I had a 1/4 smoked chicken, pasta salad, smoked Mac and cheese and potato salad.
3 cheesy gordita crunches and a chicken quesadilla. Looked at the nutritional info for CGC, says they’re 500 cal a piece? I don’t see how that is possible. Anyhow, 60 g protein in the gorditas alone. Hoping to check the scale by the end of the week and see some progress.
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LA3
OHP
75x3
85x3
100x3
110x1
105x9
SS
BW dip 5x12
Band pulldown 5x14
WL +50lb 4x25, 1x30
Felt good today. Had a couple beers yesterday and my stomach was flipping this morning. Woke up at 330am and couldn’t fall back asleep. Alcohol is really starting to screw with me, but as the day went on a started feeling a lot better.
Eating has been on point.
With cheese and sour cream all things are possible
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This is true. Especially with fake sour cream, fake cheese, and likely fake beef… but I keep coming back.
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LA3
DL
225x3
265x3
290x3
320x1
Triple checked weight on bar
305x13
SS
Band tri things 4 sets last set double drop
Band Curls 4 sets last set dropset
HLR 4x12
Deadlift was good today. 320 felt slow, but looking back at the vid it moved quickly. 305x13 video below
