Yeah man, I may not try to test it next week again though. I’ve been dropping volume so far back on the main work I think it’s time to start adding some back in.
It was cool to test and it’ll be a good benchmark to look back on in future programs. I know what numbers to beat in the upcoming cycles.
Obviously, if left to my own devices, I just lift heavy. I think that’s why I like running actual programs… I need someone to tell me what to do
W6D4
Bench
10x5 at 185
CGBP 5x10 at 145
Pull up 5x10 at BW
Dips 3 sets to failure
Decided to step on the scale last night before bed. Weighed in at 203, which is after a substantial dinner and an ungodly amount of water… so it is very possible I’m sub-200s right now.
I’ve been feeling strong as hell lately, always recovered and always ready to lift. So these are all good things.
Work has been pretty intense. Lots of stairs, ladders, walking etc with all my tools which end up being anywhere from 60lb to 180lb worth of shit. the past few days have been spent doing AC rooftop calls, which involves walking through buildings, up staircases, (typically 3-4 floors) to roof hatches, up the ladders and out to the units on the roof with all of my tools. Long (and very hot/humid) days, but I am still making sure to eat lunch and a few snacks through it all, and absolutely destroying water bottles.
Diet hasn’t changed, but I’ve added a few scoops of PB every morning after my eggs and bacon.
Couple dinner pics of the past few days…
Took a pic of the tools needed to do AC work… This is on every single job. The one I’ve been working on the past couple days is 4 stories, all stairs plus a 25 foot roof hatch ladder. Recovery cylinder is 40-60lb, recovery machine is 30lb, toolbar is anywhere between 40-50lb, nitrogen cylinder is 30lb, oxyacetylene setup is 25-30lb, solder kit is 15-20lb, bucket with extra oxygen and acetylene and filter driers is 15-20lb. Every. Single. Time.
Crushing it in here man, great jobs on the PRs and food pics are looking delicious!
Thank you man, I appreciate it!
W7D1
Deadlift
135x5
225x5
315x5
365x5
405x3 Rep PR
V bar row at 105, 5x15
BB curl 5x10
TRI pushdowns 5xfail
Shooting for 405x5 next week. Might’ve had it today, but opted to leave some reps in the tank. Legs were toast after work today. Might hit ohp tomorrow if I’m out of work at a decent time.
W7D2
OHP
45x10
65x5
85x5
95x5
115x5
135x5
135 4x3 (+2 push press each set)
Push press at 135 3x10
BTN press at 65lb 3 sets
Low Incline db press (light) 4 sets
Press felt heavy today. Shoulders and arms are a bit tired due to dragging tools and stuff up ladders all week. Hoping to have a nice and slow long weekend though. Fingers crossed for no service calls.
BTN presses felt awesome and lit my shoulders up really well, I think they’ll be sticking around.
Dude, look how strong you’ve become!
Consistent hard work, lots o’ beef…
Thank you man, still trying to get better every day. I will admit that absolutely zero of those reps felt easy, though.
The beef helps quite a bit haha. And yeah, other than the wedding week I think I’ve been going without a planned deload/missed lifting session for a loonngggg time. I have 2 weeks off coming up, it’ll be interesting to see where I’m at afterwards.
I always liked doing these. Haven’t done them in years now.
BTN press is great. I love them. I’ve never had shoulder growth as good as when I do these.
@carlbm @simo74 that’s good to hear, that was the first time I’ve tried them and I definitely felt it more in the middle of my shoulder than the front, which is where I feel most presses.
I really have to work on shoulder size/strength. It’s been an obvious weakness of mine since I started lifting.I’ve been noticing a bit of growth just due to the added press volume with DBS and landmine stuff. Hoping BTN will kick it up another notch.
W7D3
Squats
135x10
225x5
315x5
365x1
385x1 (match PR)
315x10 (Rep PR?)
Deficit DL, dead stop (45lb bumper height… 4"?) At 275lb 5x5
Pull up 5x5
Pushup x20, 10, 10, 10
Had a few reps left on the second set of 315, I think I could get to 20… Maybe next week I’ll shoot for it.
Tendons and joints are starting to feel a little tender. Probably a combo of heavy lifting and work. Cleaning the house out this weekend, too. We have stuff that we haven’t touched in 4 years collecting dust, so it’s time to go.
Also, I have a TON of old clothes that I can’t imagine fitting in, even from only last summer. Sweet.
Very nice. Looking forward to that 20-rep set!
Haha looks like I have no choice but to do it now
20 reps at 3 plates is big boy territory.
If that’s the case then consider it already done.
Thinking back a year, never would I have imagined I’d be repping 1.5 BW, let alone going for a Widowmaker. I love lifting.
Lifts are soaring recently, good stuff man
Thank you man!
Getting down to the wire here before leaving for vacation next Thursday. Lots of things to pack and get ready for the dog, pack our bags, get the house in order and tie up loose ends at work.
Speaking of which, the next week is going to be brutal. I worked 14 hours yesterday. One job was a 7 story walk up building, the other was a 3 story walk up with an access ladder. Those ladders really tear up my elbows and forearms due to having to bring tools up with me every time. My knees are also feeling pretty terrible this morning. Once I get moving a bit they’ll loosen up and feel better.
We have 4 roof top package units to do in a 4 story walk up on Friday, and service calls in between installation. As of right now, we have 2 guys coming in once every couple weeks, one guy out with heart issues, one office person, one plumber/pipe fitter, and me.
Diet has been pretty lackluster just due to time constraints. Haven’t made it to the store to re up my meat supply, so I’ve been leaning on some.stuff I’ve had stored in the freezer. I did a couple of racks of spare ribs on Monday, I dry rubbed both, a few hours on the grill at low temp then basted one in a local bbq sauce, one left with just rub and then slammed them on direct heat for a few minutes a side. They came out great and were gone in just a few minutes.
Planning on hitting bench tonight, and starting up week 8 on Friday, hitting everything one more time before I leave.
Hoping for
Squat- hit 345/365x1, 315x20
Deadlift- 405x5, one amrap back off set
OHP- 5x5 at 135
Bench- 5x8 at 185
