Winner winner chicken dinner
5/20/20
Update:
Still kickin, still liftin, fucked my lower back up sleeping, so haven’t been deadlifting but I can still squat As long as I brace like a sonofabitch (excellent learning experience) so I’ve been doing that twice a week.
Weight is consistently 198-202 and feeling good.
Strength levels are decent, have worked up to a couple heavy-ish singles as a pseudo test, and it feels alright.
Still roughly following the Panora Plan, but not gonna say its 100% by any stretch, mostly working sets/percentages and then accessories that I want, is what it is. Definitely feel like it’s a program that you need to worry less about what you look like and more about performance, and looking like a mildly muscled potato wasn’t a great look for me haha
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5/22/20
Weight: 200.6
Squats
7 x 315
2 x 3 x 315
2 x 10 x 225
Banded RDL
4 x 12-15 x 75 + double orange
Kneeling abs
5 x 20
Lunges
2 x 10 x BW
Squats took a minute haha 13 was the goal for 315, the best I’ve ever done is 13 x 315, the best in recent memory is 8 x 315, trying to figure my shit out.
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6/25/20
Weight 198.6
Deadlift
5 x 3 x 345
…and accessories.
First deadlift in about 4-6 weeks with the lower back stuff, felt pretty good, something positive about the minor injury is my bracing has improved immensely. Things moved pretty quickly, but left some slack in the first couple sets trying to be explosive off the floor.
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8/9/20
Weight: 202
2” Deficit DL
Top set of 2 x 455
3 x 405
3 x 315
BB Row
4 x 10 x 135
Pull ups
Off of the Team Panora programming, my year is up and I’m not gonna renew it, but I got a shit load of excellent tips and mindset stuff from the group, would highly recommend it to anyone here that’s on the fence. Got an old buddy that wants to compete a little bit, so we’re going back and forth with numbers for awhile, good for me to have a little competition, he bought the Westside programming, so we will do that for a bit, having fun with it at the moment. Body weight has stayed consistent pretty much all summer, still a bit of extra fat, but all in all it’s been a successful summer.
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Good to see you posting. How you been?
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Yeah I’m gonna try to be a little more accountable here haha been crazy busy, as are most people, life in our less populated corner of the world hasn’t really slowed down you much, lots or changes, but no loss of work, no major episodes, been food!
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8/11/20
Weight: 198
Cambered Bar Bench
275 x 1 top set
Just missed 300
Skull crushers
3 x 10 x 85
DB Upright rows
3 x 10 x 45
Lay pull downs
4 x 12 x 140
Crunches
3 sets
Banded triceps
Cambered bar sucks, ha. But honestly, it wasn’t too heavy, just unstable.
8/12/20
Afternoon weight: 202.6
Active recovery
Giant Set x 4
Banded triceps extensions x 25
Banded face pull x 15
Banded row x 20
Lateral raises 15 x 12
Squats
2 x 12 BW
2 x 12 x 45lbs
Brisk 10 minute walk
8/18/20
Weight: 203
Straight bar bench
Work up to 1 x 300 + ~50lbs band tension at top
DB triceps
3 x 10 x 45
Incline DV
80 x 10
80 x 10
80 x 8
80 x 3
Pull ups
3 x 3
10
5
Chest supported row
2 x 15 x 120
Felt good, 300 on multiple press variations is starting to feel very doable, which is cool, need to get a better set up for bands and a variation for chains, any tips on measuring band tension in lbs? I’ve just been putting a band on and picking it up til it moves a whatever weight dumbbell and then I know approximately what it is 
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8/19/20
Weight: 200.6
Active recovery
~100 BW squats
50-75 each:
Banded facepull
DB OHP
Banded curl
Lateral raise
Rear delt
Front
Banded KB shrugs
Everything light, getting blood flow to sore areas and trying to lock in squats and bracing.
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Bump. How are things @Despade?
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Things are solid, still training, still eating like an unsupervised child, weights are slowly moving up… I think? I dunno, it’s all a blur haha
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Things are moving super smooth, bench is feeling like it’s moving in the right direction, dead lifts always seem solid, but they’re definitely headed up, squats are still trash, mostly mental (still) probably. Working through one of Blaine Summer’s programs, thoroughly enjoying the set up
Sitting between 200-205 in the mornings.
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Hey man! Long time no see! Glad you’re still training
Good to see you post and then weird to see it deleted. Glad you are still training,
Didn’t realize it deleted, it double posted and I tried to delete one. 485 x 2 x 1 last Thursday, felt good, only 30lbs off my all time best, see if I can beat it this week.
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6/23/2022
Weight: ~212
Brief update, was feeling pretty good, maintaining squat and deadlift strength while slowly pushing bench numbers up, while also hitting some new records on belt holes lost and being about one biscuit away from feeling like I need to wear a girdle . Did something to my lower back about 3 months ago, nothing wild, just couldn’t get tight while deadlifting, so called it a day, next day lower back was jacked, wasn’t able to squat and DL anything significant until about a week or two ago, still sketchy, but alright, back up to about 90% of pre-rickety back top end numbers.
I’m back for some accountability, wife took a Snapchat video of me shirtless and I decided that “melted ice cream cone” is not the body I want
Will be making a conscious effort to log again.
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Great to have you back dude!
Long time no see. Welcome back