FUBAR Day 4
Death by front squat: 135 got to 10 rounds
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FUBAR Day 4
Quick pump with cable rows and dumbbell bench
- Found another knot in my neck and rolled it out. Feels 100x better
- Got everything set up for SBS Hypertrophy
- Probably going to log progress pics soon just to be accountable
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Progress pics:
When I started my bulk in roughly July:
Current progress (12/3):
Notes:
- Probably could stand to lose a little fat
- Not too many leg pics just because my legs and glutes are easy to grow and I enjoy training them
- Overall need more size and more strength. I feel like I have a decent amount of muscle even though iām fairly weak
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SBS Hypertrophy Cycle 1
Squat: 270x1, 215x3x10, 1x12
BTN OHP: 60x3x12, 1x20
Bent over rows: 175x3x10
Knees to chest: 3x10
RH: 200x25
Notes:
- Using step loading for rows
- Going to progress knees to chest by doing more toes to bar over the course of the program
- Feeling mentally burnt out from exams
- Didnāt push last squat set bc of neck (feels fine but going to play it safe)
- Lastly, starting this with conservative one RMs just because of frequency and volume
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These will always be awesome goals, and youāre doing awesome work to get there.
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Appreciate it!
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SBS Hypertrophy Cycle 1
Bench: 160x3x10, 1x12
Front squat: 120x3x12, 1x17
20 Chest to bar pullups
80 pullups
Notes:
- Bench feels a little heavy but nothing crazy
- Front squats definitely tested my cardio and really felt them in my sore adductors
- Was doing assault bike in-between bench sets but other pedal broke off
- Last exam is tomorrow. Feeling good but I completely ate shit on my last 2. Hasnāt shook my confidence though
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SBS Hypertrophy Cycle 1
BOS Nemsis Paused bench: 115x2x12, 11, 7
Block pulls (3 horse stall mats): 250x3x10, 12
100+ pull aparts
Poundstone curls: 70
Band pushdowns: 33,30,21,16
Barbell hold (135): 50 secs
RH: 200x25
Notes:
- That nemesis bar is amazing. Best swiss bar ever. Set my max too high so iāll knock off 10lbs
- Grip was shot from poundstone curls and block pulls
- Kind of an easy day but it felt really good. Iām enjoying the challenge of the 5x a week variation of this program
- Done with the first semester. Going to start working on getting a side hustle started
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SBS Hypertrophy Cycle 1
OHP: 110x3x10, 12
Nemesis seal row: 115x3x10
SSB Pause squat (0-1-2): 155x2x12, 15
Toes to bar: 3x5
Run the rack lateral raise (20lb-10,15lb-10,10lb-12)
Notes:
- Decided to drop squat volume by a set today just because the high rep pause squats were starting to resemble highly controlled technique work (not terrible because itās still good work) and legs just feeling beat up
- Pause squats had more core and lower back feeling worked. must be a weakness
- Nemesis seal row is pretty legit. Good rom even with normal bench
- Been slacking on conditioning but now that exams are over I have more time and going to get back to it
- Made my first 20 from a side hustle today
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SBS Hypertrophy Cycle 1
CG bench (thumb away from center): 145x3x12, 14
Stiff leg deads: 190x3x12, 15
Notes:
- Planned for weighted chins but dog messed up my finger (hard to close hand) and grip blown out from getting to yes on stiff leg deads
- May hit them later today or tomorrow morning depending on how my finger is
- Thinking about using a top set of 3 and back down sets for weighted chins
- Really trying to keep good rep quality on this program just because the weight is lighter (totally not because iām weak)
- Keeping myself accountable on side hustle. Did a lot of research on how to get started on what i want to do. Now itās just time to get started
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Iām excited to follow your journey, and well done so far! One of my biggest life regrets is not finding strength training until my early 30s.
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Thanks! Glad to have you here!
SBS Hypertrophy Cycle 1
Weighted chins: 70x3, 55x2x3
Notes
- If anyone has any better ideas on how to program weighted chins, Iād love to hear. I have no idea how to progress them
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Thanks! Iāve seen this before a while ago but always thought i was too weak for it. Will find a way to implement it this cycle
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Light Conditioning:
20 min assault bike
1-10 Inchworms
50 pullaparts
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SBS Hypertrophy Cycle 1
Squat- 280x1, 225x3x9, 11
BTP: 65x3x11, 17
25 Chest to bar pullups
Lost count of normal pullups
Notes:
- Really fucking shitty session today. Pure weekend of degeneracy, bad food, and shit sleep lead to this. Also not really doing anything productive has made me feel like shit. Only way is up
- I know iām hard on myself but behavior patterns like this will be my downfall. Ruins my mental health for some reason (posting for accountability)
- Another thing: This is one of the few times recently where iāve been genuinely angry. I understand bad days happen but this bad session is purely my fault. Every choice I made was in my control and it feels like Iāve failed myself. Rant over: action plan is to move on and try harder
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SBS Hypertrophy Cycle 1
Bench: 205x1, 165x3x9, 11
Front squat: 125x3x11, 13
Bent Over Rows: 175x4x10
Leg raises: 4x10
Notes:
- Rep quality is improving and leading to some better pumps
- Front squats are being done very controlled and hamstring to calf in bottom position
- Feeling better overall today
- Been using assault bike to warm up (5 min forward /5 min backward). Starting to use it in the morning too because it helps my recovery
5 Likes
SBS Hypertrophy Cycle 1
Paused bench: 115x3x11, 13
Block pulls: 325x1 (strapless), 255x3x9, 11
~100 Pull aparts
Kelso Shurg: 20x2x20, 15: 21,26
RH: 200x26
Poundstone curl: 100
Pushdowns: 50,50
Barbell Hold: 60 sec
Notes:
- A lot less sore coming into todays session. Bench felt super appropriate. Pauses were just making sure to separate the phases
- My shoulder girdle felt super pumped after all the shrugs and pulls
- Whatever mood was plaguing me has lifted. Felt 100x better
- Decided to hold band in way the it had tension (side to side) when locking out elbows. Felt good and challenging
- My city is having a few hockey games. Going to one tomorrow night (Super pumped. Love the sport)
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Much to my dismay, I need to start running with the dog. Sheās still got energy and walks arenāt enough. Starting with 2 miles tomorrow morning
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