Pull up x 13, 11, 10
Clean pull 3x10 at 170
Power clean* 10x10 at 125
Planks and sit ups
Power cleans were a mix of actual power cleans and hang cleans. Tried doing straight power cleans, but my legs were absolutely SHOT today. Hang cleans felt way better so I just rolled with it. When I had to breathe and rebrace I let the weight down onto some 45s.
Again, a vid of what I’m pretty sure is the 6th set of cleans, in case anyone cares to watch it.
Shoulders feel shot today. Going to hit the therabar a bit later. My chicken is just about to finish up, so I’m going to dig into that after a walk with the dog.
Edit: woah, cool formatting. Not sure how I did that lol.
Haha, yeah. I’ve amassed quite a library of favorite bands and favorite albums. I can listen to anything and I love all styles of music. There are a few bands/artists that can do no wrong in my eyes (ears?) and that band is one of them. Their stuff just blows me away no matter how much I listen to it.
Hahaha, I’ll see what I can do. I thought I was all cool lifting to mariah carey to impress @tinkertailortanker , but billy ray cyrus may cross the line. I don’t think I’ve ever intentionally listened to him. Who knows? He may become a new favorite of mine…
They’re the first set of sleeves I’ve bought/tried. Love them, but unfortunately have nothing to compare them to. Fit is outstanding and they are super comfortable to wear. My one gripe is the tag on the inside rubbing on my hamstrings when I get sweaty. It ends up being pretty irritating after a while.
They seemed to be highly praised… I’ve been figuring if I buy something, I might as well buy something of quality so I don’t have to go back and re-purchase again later.
I definitely like using them. Definitely makes things feel way better on squats. My knees are usually pretty screwed up from work but they feel good when squatting in the sleeves. They still click like crazy, but no pain
Bench 3x10 at 175
CGBP 3x10 at 150
Incline 2x10, 1x9 at 135
Dips 16, 11.5, 10
Planks and sit ups
Another great bench day. Did some rest time manipulation on CGBP, went to 3 mins at 150. 4 mins for everything else. I’m going to gauge next week’s weights on how warm ups feel.
Can’t believe I’m through the easy part. I have been trying my best not to think about the rest of the program.
6 scrambled eggs, took a bite of the quiche and realized my fiancee put a shitload of potatoes in it. Trying my best to stick to the diet and I was about to say screw it and eat the potatoes… but I have been doing super well with not eating any direct carb sources. Decided to stick it back in the fridge.
Today was the first day these past 8 weeks that I seriously did not want to eat directly upon waking up. Ended up taking 10 huge gulps of milk and protein and got through the bacon and eggs. I don’t feel sick or anything, just did not feel like eating. Hopefully once I get moving at work I’ll start getting hungry.
Otherwise, I’m feeling good. Leg doms are still hanging around but have faded quite a bit since yesterday. My arms feel like they’ve grown like crazy. Triceps and biceos are noticably larger, which I think is what is helping my bench and press. My upper back has also without a doubt grown. Still tightening up a bit around the waist- so everything is moving in the direction I want/planned.
I blew through the back of a pair of jeans at work on Monday. They were pants I bought about 8 months ago, and I was swimming in them at the time. Might have to go up another waist size to get my legs and ass to fit.
Had a fairly relaxing day at work yesterday and just took the dog on a 2 mile walk after work (walking her isn’t relaxing, basically have to drag her along, but enjoyable). I love this time of year. Work starts to slow down enough to catch my breath before AC season. Some big changes are coming this June, as my boss (the only.other service tech) is retiring so I’m going to be taking over his jobs. They’ve been slowly coming to me anyway so it won’t be a total shock to my system, but a substantial amount of additional responsibility will be transferred to me.
Did some math for the DW days coming up…
Deadlift goes from 265 to 300
Squat goes from 235 to 265 or 270
Push press goes from 115 to 130
Power cleans go from 125 to 140
These weights scare the hell out of me. I really have to dig my heels in and just fucking go balls to the wall these last 4 weeks. Have to keep eating and recovering if I want to get through this.
W3D1
Squat 3x10 at 225
Deadlift at 300lb, 9 sets to 100 reps
1x14, 2x13, 6x10
Stair jumps 5x10
Planks and sit ups
4 minutes rest on deadlift sets, 2.5 on squats, 90 seconds on stair jumps, no rest on ab shit.
I don’t know what to type. It’s hard to describe how difficult this was. All I know is that squat days are going to absolutely suck… somehow more than this.
I am completely fried. Going up to the store to buy more steaks and eat them. This next month is going to be brutal haha…
Edit: forgot to say why I dropped back warmup weight on squats… Obviously I didn’t want to screw myself for the main sets, so I dropped the warmup back a little bit to conserve energy. Might drop it back even more next time. I kind of went a little off program keeping the weights that high anyway as they’re supposed to be “technique sets”. Even 225 felt heavy today for some reason. Might just be my head messing with me.
I ended up doing the technique sets AFTER the Deep Water work in most cases for this very reason. Effective cooldown.
Hell yeah on crushing it dude. These are the workouts that transform you. You’re going to spend the next 13 days coming up with SOME way to get it done in 8 sets, and they’re ALL going to sound like awful ideas.
Push press at 130lb, 9 sets
11, 10, 10, 8, 8, 8, 6, 6, 5
BB curl at 80lb 5x10
Planks and sit ups
Ok… A lot to unpack here. I am not happy with how today went. I may have bitten off more than I could chew with upping weights during beginners and the first two weeks of intermediate for the push presses.
Additionally, work has begun to influence how I feel this weekend, which is not conducive to being mentally prepared and ready to lift. I got in bed at 1130pm last night, and was called out at midnight. I didn’t get home until 2:30 this morning, slept until 630 when the dog woke me up.
On the first set of push presses I got another call, which I have to go on after some meetings for the wedding. I try my best to not let work effect my mentality at home but it got to me today. Just not in the right mindset.
I’m going to keep the weights where they are. Rep count can only go up. I have to be better next week.
