Ha, I’m trying! I’m lucky in that my mentality is simply, “It is what it is.” For as far back as I can recall, I’ve always been able to, at the very least, be content in less than ideal situations, I consider it a skill to be developed, ha.
1 Like
5/17/19
Weight: 211.2
Deads
% x 135
5 x 225
5 x 275
5 x 315
5 x 345
14 x 385 (straps, belt)
FSL (3" deficit, mixed grip)
5 x 5 x 315
Banded Pullovers
4 x 15 x Purple
Banded Back Pull
5 x 20 x Green
Barbell Row
4 x 8 x 225
WG Pull Up
2 x 4, 3, 3 x +35
Superset:
Hammer Curl
2 x 8 x 45
Cybex Row
2 x 10 x 150
A little disappointed with the 385, I wanted 15. The first 13 moved decently, had to do a full reset for the 14th rep, and it was tough, good, but tough. I think my best ever is 13 reps at 385 awhile back, so that’s pretty disappointing. Hands are shot after all that (double overhand for all sets up to the top set.)
Weight is ok, not a lot of change, a little bloated and soft looking, though.
Note: Overall a ‘good’ day, but I’m disappointed in my showing.
3 Likes
Man, just use that as fuel to push you forward. 385 x 14s pretty awesome!
1 Like
5/20/19
Weight: 211.4
Bench
5 x 135
5 x 185
5 x 205
5 x 225
5 x 245
4 x 275
5 x 5 x 225
DB Floor Press
4 x 12, 12, 11, 10 x 75
Dips
2 x 8 x +45
Single Arm Band Press
4 x 12-15 x Orange + Orange
Tricep Extension
2 x 20 x Purple
2 x 50 x Orange + Orange
Some other light shoulder stuff.
Felt so-so coming into today, had a strong 3 reps at 275, 4th was slow, but smooth, definitely didn’t have a 5th, guess we rinse and repeat. Everything else moved ok until I hit the 2nd set of dips, then my left pec gave a little ‘ouch’ so I shut that down and forced a bunch of blood into it with bands, don’t think it’s anything nasty, it’s just trying to cramp up a little bit when I use it, so we will see how that goes for the next couple days, test it out on Thursday with some CGBP (which may freakin catch my ‘regular’ bench, ha)
Notes: Recovery/Pre-hab for the pec is gonna be a boat load of super light reps every day, force it to heal quickly. I really don’t feel like having my poverty bench derailed, ha.
4 Likes
If yours is a poverty bench then mine must be destitute !! Lol
2 Likes
5/21/19
Weight: 210.6
Squats
SSB
5 x 135
5 x 215
5 x 245
8 x 275
5 x 5 x 215
Speedy Deads
5 x 3 x 275 + black bands
RDL
4 x 8 x 225
Standing Calves
75
Did about 150 reps on bench with 20lb dumbbells through the workout. Felt ok. Definitely feel the pec, but it’ll be fine.
A pretty short day, squats just suck, all variations, all the time haha pulling on the other hand? Feels glorious. 275 felt fast and smooth. Didn’t want to go heavy like I did with trap bar last week, think it negatively affected my deadlift workout. So! New direction, dynamic effort deads on squat day. Makes sense in my pea brain.
Weight is good, bloated.
Notes: The twins are consistently sleeping through the night, which means recovery is getting back on track, thinking about running thibs SGSS program
1 Like
5/22/19
Weight: 210.6
Prowler Work/Pec Rehab(ish)
20-25 minutes of prowler work
3 rounds of:
DB Bench
15 x 25lbs
DB Triceps
12 x 25
DB Row
12 x 25
Prowler work was solid, got into my lungs and had a good pump. The DB complex was simple, chest is feeling decent, better than yesterday, better than Monday, so I don’t think I’ll have an issue tomorrow, may not bump weight as planned, may repeat last week’s CGBP to be safe, we will see.
Starting to look forward to Wednesdays (prowler days), feels good, feels ‘athletic’, ha.
1 Like
Solid training sessions over the last little bit and love the prowler work
1 Like
5/23/19
Weight: 210.4
OHP
5 x 135
5 x 155
7 x 175
5 x 5 x 135
CGBP
5 x 135
1 x 185 (nope)
add ‘shoulder saver’
10 x 135
1 x 205
Lateral Raise
5 x 15 x 30/20
Superset:
3D Face Pull
4 x 15 x Purple Band
Rear Delt Row
4 x 12 x 20
Shoulder ‘Complex’ (Hip hugger high pull, forward rotation (not curl), and press)
4 x 8 x 35
Triceps
3 x 25 x Black band
2 x 50 x double orange
I should be happier about today, the 175 x 7 is definitely a rep PR at that weight, they were much more strict than the 160 last week, and a much more solid set of reps than 175 two weeks ago, but honestly, I am pretty bummed that the CGBP is suffering so greatly from this pec strain/pull whatever thing. Ah well, is what it is, as long as it doesn’t affect my pulling, I guess I can’t complain too much, who wants a big bench anyway?! haha
Weight: Seems to have normalized around 210, if the pec thing lingers, then I’ll probably go into a caloric deficit as 2 of my 3 lifts would be just shit (squat and bench) and then use carbs intelligently around my deadlift workouts, we’ll see.
2 Likes
Mate that is some serious pressing. Nice bloody work
3 Likes
5/24/19
Weight: 210.8
Deads
2 x 5 x 135 (2 and 3 finger deads)
5 x 225
5 x 275
5 x 315
20 x 355 (belt/straps)
FSL (DOH)
5 x 5 x 275 at 4.5" deficit (no belt, no straps)
BB Row
4 x 8 x 225 (sloppy)
Various banded exercises
Hammer Curls
A pretty good day to have a pretty good day, wasn’t real sure what I’d hit, but hit 12 and though, “Why not?” hit 15 and was like, “…well, shit this sucks.” and then hit 20 haha pretty excited about that. The band work felt really, really good after those deads, enough to work and get a pump. a 4.5" deficit is seriously up there, 275 was still blowing off the ground though, I feel like I’m generating a lot of force from the floor right now.
Weight is pretty good, comp is ok.
5 Likes
Quality man great work, great form
1 Like
5/28/19
Weight: 209.0 (scale 2)
Squats/Bench
SSB
2 x 5 x 135
5 x 225
5 x 250
5 x 285
Superset:
FSL
5 x 5 x 225
Deadlift
2 x 3 x 295
3 x 3 x 295 + purple band
Bench
2 x 3 x 135
3 x 185
2 x 225
10 x 225 (rep PR, maybe?)
3 x 3 x 185
Superset:
Low Incline DB Bench
4 x 10-12 x 25
Tricep Extension
4 x 12 x 25
Tricep Extension
3 x 50 x Double Orange
I’m pretty excited about today, actually. Got a lot of work done in a short amount of time, the squats sucked, and I used the fact that I was deadlifting and benching today to just cap it at 5 (poor excuse, but I used the damn thing haha) 5 x 285 was taxing, maybe had 7 with a grunt? The deads were easy and fast, and the bench, which I was genuinely a bit worried about, moved really well, I could definitely feel my pec, but there wasn’t anything there to stop me from repping it, I maybe had another 1-2 reps in me today, and if it had been healthy, maybe 13-15 total? Felt good, will skip heavy CGBP on Thursday to give it plenty of time to heal up, and away we go!
Weight: Used scale 2 because scale 1 is being goofy/broke. Weight is up, though, at least a couple of pounds. It’s all good.
2 Likes
5/29/19
Weight: 206.4
Prowler Work
25 minutes of prowler work
5 minutes of battle ropes (No, I don’t know why)
Treadmill
10 minutes x 10% grade x 3.0mph
Felt a bit fatigued today, prowler work was good, pretty dense workout, just not as heavy as normal. Pretty good though, weight is back to where it normally is on scale 2.
5/30/19
Weight: 210.6 (scale 1 is fine) 207.8 (scale 2)
OHP
5 x 115
5 x 135
5 x 145
5 x 165
5 x 185
Superset:
FSL
5 x 5 x 145
Rear Delt
5 x 15 x 25
Standing DB OHP
4 x 6 x 60
Some band stuff
Bleh, just not into the overhead work today, 185 moved pretty well for 4, was a grind on the 5th, probably gonna rinse and repeat this cycle for OHP. Slept like shit, so that may be a part of it, did a ton of lawn and yard work yesterday as well, probably a cumulative effect on my body. Was wondering why I didn’t feel like I did my ‘whole’ workout today, I dropped the CGBP to save my pec for Monday, that’s why, I usually have one more heavy press movement in there today, and it wasn’t there. Makes for a fast workout, ha!
Weight is normal, eating my ‘normal’ and everything is remaining withing a pound or two up and down while getting stronger, can’t complain about that.
1 Like
5/31/19
Weight: 211.4
Deads
8 x 135
5 x 225
5 x 295
5 x 335
16 x 375 (straps/belt)
FSL @ ~3" deficit
5 x 5 x 295
DB Row
3 x 15 x 100
Lat Push Down
4 x 20 x Purple Band
Banded Back Pull
4 x 20 x Green
Superset:
Hip Hugger Pull
4 x 12 x 30
Hammer Curl
4 x 10 x 30
Was trying to make all sorts of excuses coming in, total weenie move, but I finally just buckled down and did it. I think I had the strength for another rep or two, but my breathing got off and I should couldn’t re-brace well enough after reps 14-16, still happy with it. According to calculations, I should deadlift approximately 800lbs now 
I’m really fighting the urge to deload for a week and remax, gonna try and stay strong and stay the course, ha!
Weight is whatever, feeling good about comp, I feel ‘dense’ right now, love this feeling, and I only seem to get it from deadlifts.
Notes: Pec is still there, doesn’t bother me in daily activities at all, no movements bother it, but I can still feel that it’s ‘weak’ at that point.
2 Likes
I think you have a sickness of the mind. nice work
1 Like
Yuck 
1 Like
6/3/19
Weight: I ain’t even 'bout that game right now
Bench
5 x 135
5 x 185
5 x 205
3 x 225
10 x 245
FSL
5 x 5 x 205
Superset:
WG Pull Up
5 x 14, 8, 6, 5, 5
DB Incline
3 x 12 x 55
Superset:
Tricep Extension
4 x 50 x Red Band
Bent Over Row
4 x 15 x Purple
Pretty good bench day, cautiously optimistic about my pec being ‘back’. 245 moved really well for 9 reps, 10th rep was slow, but solid, no doubt about getting it, but wasn’t going to grunt, grind, and strain for an 11th. Fairly certain 10 is a rep PR for 245 anyway (Edit: Checke and one month ago I did 9 x 240). Everything felt really good, overall.
Weight: I’m not even gonna check, had a big family get together, ate like a ravenous raccoon. It was delicious, and I still have my flabs It’ll level out over the next couple of days.
Notes: Pec not 100%, probably 90%+, can still ‘feel’ the weakness, but doesn’t seem to have an affect on pressing strength, doesn’t hurt in the stretch position with either straight bar or DBs.
2 Likes
6/4/19
Weight: 211.8
Squats
SSB
5 x 135
5 x 205
5 x 235
5 x 265
Superset:
FSL SSB
3 x 5 x 205
Speedy Deads
3 x 3 x 225
Superset:
Goblet Squats
2 x 10 x 75
RDL
2 x 12 x 75
12 minute treadmill walk at 2.7mph and 4% grade.
I hate to say today was worthless…but it was fkn worthless, I just had no gas in the tank, may be looking at a deload soon, or at least deloading the squat pattern, cuz I was shot today, lower back was cranky, everything was cranky. Got a dental procedure Thursday afternoon, so I’ll be bumping deadlifts up to Thursday morning and pairing that with OHP, probably take Friday-Sunday off, or just some minimal movement/recovery type stuff.
Weight is better at 211.8, the fat hugs the abs in such a way that in the right light, from the right distance, they look like actual abs
1 Like