So, I think yesterday marked the 4th month of working out. This is significant for me because I am pretty sure this is the longest I have worked out consistently. I think I usually would just go on 3 month stints and then let stuff get in the way and quit for a while. I have only set a few PRs since starting and normally I would do a monthly post to track progress, but since I am mostly doing volume with BBB beefcake there aren’t really any good metrics to post on. So, I’ll just wait till I finish the anchor cycle and post about it then. Hopefully a lot of lifetime PRs to come.
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What’s the long term plan/goal?
Originally it was to hit 200 ohp, 300 bench, 400 squat, and 500 deadlift. A back injury set me back on the deadlift and is making me think that a 400 lb deadlift is a better goal for now. Once I at least hit the bench and squat goal, I will probably slowly start trying to lose some weight. The rest I will take them when they come since I know ohp moves slowly and I am not looking to get injured on deadlift again any time soon.
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Congrats on the bench PR man, 300s definitely coming soon
Thanks. I’ll be excited to get there and have one goal down.
6 December 2019
Overhead press
5 x 70 lb
5 x 80 lb
5 x 90 lb
5 sets x 10 reps x 70 lb <13 min
Bench grip rows
5 sets x 10 reps x 165 lb
Bb curls
4 sets x 4 reps x 80 lb
2 sets x 8 reps x 45 lb
RFESS
10, 15 x 35 lb
I have realized that I dropped planks out of nowhere. I need to get back to doing them.
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9 December 2019
Squats
5x 225 lb
5 x 260 lb
5 x 290 lb ( rep PR)
5 sets x 10 reps x 225 lb( in 33 ish min)
5 x 10 was really slow and heavy today. Main set weights were too. 290 x 5 is a rep pr. E1rm for this is lower than my actual max but still going to mark it since it is the most I have done for 5.
Edit: skipped pushups and pullups today because I have a final and have to run some errands.
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Good job on the PR man. Soon you’ll be repping 315.
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Thanks man. That’d be nice.
Looks like I’m not the only one setting PRs. Nice job, man!
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Thanks. We will see about that in two weeks really. That’s when the pr sets come back into play.
13 December 2019
Bench
12 x 225 lb(rep and e1rm PR)
Close grip bench ( middle finger on inner smooth)
15 x 165 lb
Bench grip rows
4 sets x 10 reps x 165 lb
15 x 165 lb
RFESS
10,10,5 x 25 lb + BW
Didn’t have anything planned for today since I am in between programs on bench so I decided to do some reps at 225 lb. Had more in me but didnt want to grind any so I figured I’d save some for another day. Regardless, it is a e1rm PR by about 15 lb and a rep PR at that weight.
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14 December 2019
Deadlift
5 x 215 lb
3 x 245 lb
10 x 270 lb
The wife was feeling down about bench yesterday and not feeling like she has gotten any stronger so we did pr sets today. Pretty good number of reps for me on deadlift since coming back and getting injured but what was great is I stopped short due to losing my bracing a little due to running out of breath. Definitely could have had more if I reset and breathed at the bottom.
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I see this and cry, because my bench is garbage. Nice job though!
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@kdjohn Thanks. In all honesty I’d trade 60 lb on my bench for 60 lb on any of my other lifts any day. It is my only good lift really lol.
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Its a good lift though man. Good work.
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Thanks. The only good thing about short arms is bench is easier.
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23 December 2019
Squat 9 x 285 lb PR
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Going to just put PRs and training notes on here for a while. Getting harder to find stuff and I have a training notebook for details.
Bbb beefcake didn’t give me much size except for maybe my back. Gained a good bit of fat. On deadlifts and squats I gained an ok amount of strength but much slower than what I was gaining which is to be expected. The wife hasn’t seen any gains on squat which she is bummed about so we will probably take a break from 531 to better suit her needs. Also, I am going to start losing weight since I gained more than I intended and also bc it looks like my goals are further away than expected. Still the same goals just accepting that they may come slower than I anticipated.
T-ransformation Challenge time