Some nice work in here man. How are the little gremlins ?
10/21/19
De-Load
Squats
4 x 3 x 185
Air Squats
50 total
Pull ups
15 total
Band triceps
100 total
Curls
40 total
10 minute walk x 10% incline x 2.7 mph
Tired from the weekend, getting fat and sassy 
2 Likes
Is this some new deload that Greg has?
I know 5x3x50% doesn’t sound like much but it’s that low for a reason. Air squats and stuff is fine, but be very careful about adding other stuff just to be doing something. Over time the fatigue builds.
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You are 100% correct that it is NOT something new. It seems like more written down. Was about a 25 minute workout total.
I get the temptation early on to do more. Resist. The first few cycles feel great, the weights move, recovery isn’t an issue. Then suddenly everything changes.
How are tou feeling after your deloads?
I feel decent after the deload honestly I don’t really notice one way or another on anything, ha. I just put my head down and work, I assume I’ll hit every rep with the given weight, and just go til I stop 
Feelings do the matter 
2 Likes
You’ve figured out one of the team’s secrets. Fuck feelings. Not in a dumb sense, but in the sense that feelings are inaccurate indicators of strength or progress because too many other factors feed into them.
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This is the thing that I have found most useful with following a program set out by someone else. I just trust the program is correct and that the sets and reps are achievable as long as I put effort in. The one thing I know I am good at is effort / hard work. This stops we thinking about if it’s hard or not. I just go in and do what I’m told.
I have been in management for 20 years so spend most of my day telling others what to do, it’s really refreshing to be told and to just do it.
4 Likes
10/28/19
Weight 219.6
Squats
5 x 2 x 215
1 x 15 x 215
Bodybuilder squats (just tried maintain tension and not fully lock out)
2 x 10 x 215
Lunges
3 x 12 x +70
Back extension
2 x 20 x +25
Seated row
4 x 10 x 150
Squats were supposed to be done with 5 second breaks, but I was NOT paying attention until the last couple sets, ha, then I’d just keep it loaded, breath a couple times and do another set, wasn’t even worth the re-rack.
Definitely chunkier, definitely stronger. Definitely a different 220 than the last time I was this heavy. I can definitely feel the weight, though.
1 Like
10/29/19
Weight 218.4
Bench
4 x 2 x 250
1 x 10 x 250
Wide grip bench
3 x 6 x 215
Inverted row
Something else
A very good bench day. 250 for ten was excellent. Every rep was solid, no question.
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Pretty nice bench day.
1 Like
10/31
Deadlift
1 x 12 x 375
1 x 3 x 375
Rack pull
3 x 6 x 365
DB row
3 x 12 x 100
Goblet squat
3 x 12 x 75
Holy shit this was tougher than it appeared on paper, the rack pulls especially sucked a fat one.
2 Likes
How does a set of 15 deadlifts not appear tough on paper? I’m curious
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Me too.
Damn strong workouts, that bench the other day… ho boy
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I think it’s because I was hitting anywhere from 12-20 on my PR sets for 5/3/1 after working sets… shit I dunno! I’m slow
1 Like
11/4
Squats
4 x 2 x 300
1 x 14 x 300
Other stuff
11/5
Bench
1 x 12 x 240
1 x 3 x 240
2 board bench
2 x 10 x 205
DIps
3 x 10
Incline pushups
2 x 20
DOuble db row
4 x 10 x 65, 75, 75, 75
Rear felt fly
2 x 20 x 25
Plate raise
2 x 20 x 35
Bench feels like it’s humming right along. Squats were decent… I think I quit early on the set of 14, maybe had one or two left in me, feel like I may have sandbagged it just a little. Shit, I’m ready for the January peak, for sure.
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So what you’re saying is that you’ve done it before and that still didn’t tip you off?
Just busting you man, good work in here. Hope the new jobs going well.
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Like I said, I’m slow
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11/8/19
Weight 213.0
Deads
6 x 2 x 255
1 x 12 x 255
No touch deads
2 x 10 x 255
Pull ups
3 x 3
1 x 12
Leg press
2 x 12 x 140
Good day, considering. Spent the last 36 hours not being able to trust a fart and not being able to hold any food or liquid down, that’s where an overnight 7lbs got lost, luckily today was light. Will do accessories tomorrow and next week is a deload, so it’ll all shake out. Should be back up to around 220 come Monday, I’d guess.
1 Like