W23D5: Chin
Chins: 60x5/5/5, 35x8/5/3 RP
Machine Rows: 195x12/12/12
Incline Curls: 35x8/5/3 RP, 9/5/4 Hammer RP
Was not expecting a great day, since I spent like three hours walking around a zoo in 90-degree heat and still (7:00 PM) have only eaten like 200 calories today, but this was some quality work.
Ya know, I increasingly believe that the nutrition and recovery we do matters greatly in the long term, but almost not at all short term. Goes months with poor recovery and shit diet? You’ll suffer. Pull an all nighter and walk into the gym 3 energy drinks deep with a protein bar in hand? Good to go lol
Definitely agree and a lot of the time when we think we look small and weak from some short-term circumstances, it’s often just smoke and mirrors from a lack of glycogen in the muscles. There have been many times when I’ve walked in the gym feeling like that and my performance ended up being better than I expected.
Great job on surpassing your expectations and excelling!
TPWiaB W23D6: Squat
Squat: 355x3, 365x2, 3x1@370 (PR’s)
Self-Flagellation Via Squat: 275x10/5/5/5/5, 245x10/5/5, 225x10, Short Rests
Leg Curls: 130x10/5/5/3 RP
Finished the cycle by absolutely beating the shit out of myself. Top set(s) felt strong, and I did the second one five pounds heavy so I could rep 365.
This Deload will take me through my second or third day in Bama, so I’m just not going to train the day I fly down and settle in. Might pull a deadlift for fun over the weekend since they’ll have bumper plates.
Nice work
TPWiaB W23D7: Bike
~1:30:00
TPWiaB W24D1: Deload Bench
Bench: Work to 245x1 (PR)
Pause CGB: 3x3@155
WG Pull-Ups: 3x6
Forgot the video, so y’all are just going to have to take my word for this one. Moved slow, but moved.
this might mean something different to you, than to me.
well done.
We don’t take your word for it!!
Jk, congrats on the pr
No video then it didn’t happen…LOL
Nice work mate, everyone loves a bench PR.
congrats on the bench PR, keep it going
@tlgains @throwawayfitness @simo74 @bigpappafrance
Thanks guys :] bench progress has been coming pretty slowly so it’s always nice to be able to throw on another 5 Lbs.
TPWiaB W24D2: Deload Front Squat
Work to 295x1 (PR)
Back Extensions: Just get some blood flowing
Adductors have been super sore since the squat workout I finished the last cycle with, so I wasn’t too sure how this would go. I probably could’ve hit 10+ pounds more if that wasn’t a factor, since 295 looks very smooth on camera.
I’m still amazed with your “PR every day”.
A lot of them are just 5-pound increases in weird rep ranges (increasing a 8/4/3 rest-pause set of weighted chins to 8/5/3 is only a PR in the most generous sense of the term lol,) but they add up over time. I’ve definitely found what works for me programming-wise, and I’m going to stick with it so long as it keeps working this well.
TPWiaB W24D3: Bike
Bike: ~1:15:00
TPWiaB W24D4/5: Press & Chin
Chin: Work to 90x1
Kneeling Press: Work to 175x1
Seated Press w/o Back Support: Work to 165x1
Last day before I leave, nothing too serious. Still planning on pulling a deadlift Sunday.
Did some math and realized th at if I keep doing 18-credit-hour semesters, I can graduate in 3 semesters from now - 2.5 years total of undergrad. Then the remainder of my scholarship will house me for 3/6 law school semesters and pay tuition for 5/6, assuming I go to UA’s law school, which is looking like a pretty good option at this point. This semester will be a litmus test of how feasible it’ll be taking 18 credit hours with upper-level classes mixed in.
Seated press w/o back support may be the move once I’m back in Alabama, just because I’m not sure how feasible it’ll be to get a 90 degree bench into the powerlifting room. We’ll see.
That was one of the main go-tos back in the day.
There are lifters who claim that all kinds of pressing - supine pressing, alternate pressing, handstand pressing, etc., will build up your pressing ability. I don’t believe this. I feel that the energy expended in dumbbell pressing and so on could have been put to much better use in regular presses.
To break the monotony the best alternate movement I can think of is the press while seated. This exercise builds tremendous power at the sticking point and plenty of finishing drive. It also helps to improve the form in regular pressing because there is very little cheating you can do while seated.
John Davis
The Tight Tan Slacks of Dezso Ban: Improved Pressing Power - Suggestions From John Davis
That article is a good one. From one of the strongest pressers. Multiple world records, including his top press of 152.5 kg / 336 lbs.
You got this bro! Sounds like a plan!
TPWiaB W24D6: Deload Lower
Light dead/squat singles
Back on campus :] classes start Wednesday, and I also have tutoring prep this week and a session zero for a D&D campaign my friends and I are running through the year.
Some things don’t change
TPWiaB W24D7: Conditioning
Assault Bike
6x(2:00 Cruise, 0:30 Sprint)
5.01 Miles, 15 Minutes
5:00 Easy Cruise
UA bought a Hammer Strength assault bike, and it’s brutal lol. First time I’ve used an air-bike other than an old Schwinn. There’s a non-zero chance that
My sprints started at ~30 MPH (30.7 max) and ended about 27.5/28 MPH, my cruising was ~18 MPH throughout, and the cool-down was ~15 MPH. Going to work on increasing the distance I make it through the non-cooldown part.
