Saturday week 8 day 1
Squat 10x45, 10x75, 8x95, 5x115, 3x125, 1x135, 3x125lb
Pin bench 10x45, 10x75, 8x85, 3x8x95lb
RDL 10x95, 10x115, 10x135lb
T bar row 10x45, 3x8x65lb
Lat raise 3x15x10lb db
Leg raise 3x10
3 Likes
Sunday week 8 day 2
Bench 10x65, 8x75, 6x85, 5x95
Box squat 10x95, 8x115, 8x135, 3x8x145lb
Neutral pull down 8x150, 3x8x200lb
Skull crusher 10x15, 2x10x20lb db
Ez curl 8x25, 3x8x3Ć¾lb added
Face pull 2x15x90lb
My left quads are a bit tender near the knee.
This morning I went for a light hack ride with TK and a friend with her young horse. That was fun. I think it was the first time I rode in the open since I broke my leg/knee. TK is such a good smart horse.
5 Likes
Tuesday week 8 day 3
Deadlift 10x115, 8x155, 5x175, 3x195, 1x205, 2x8x160lb
OHP 10x45, 8x50, 2x8x55, 5x60lb
Band pull apart 4x20
Cable pullover 15x50, 15x60, 15x70lb
Hammer curl 10x20, 3x10x25lb db
Calf raise 12x160, 2x12x180lb
4 Likes
Wednesday week 8 day 4
Squat 10x45, 10x65, 8x85, 5x105, 2x4x115lb
Bench 10x45, 10x65, 6x85, 3x105, 1x115, 2x110lb
SA row 12x35, 2x12x40lb
Leg curl 12x50, 2x12x60lb
Hip abductor 20x20, 15x30lb
5 Likes
your bench is getting awesome!!
Thanks, I am very happy too. This program is a bit too much on squat and not enough for the OHP. it is the last week before retesting.
2 Likes
Saturday week 9 day 1 deload + technic
Squat 10x45, 8x75, 6x95, 3x115, 1x125lb
Bench 10x45, 10x65, 8x75, 6x85, 4x90lb
Deadlift 10x45, 10x95, 8x115, 4x135, 2x3x145lb
T bar row 8x35, 8x50, 3x8x60lb
Todayās funny moment. One of my co worker was trying to convince me to buy some cute stuff for the christmas party.
Well first I hate cute stuff in general and I am allergic to shopping.
On top of the I have to get every thing adjusted as I fit large or x large in the shoulder but medium in the waist.
She was not agreeing on my sizing until some take a picture of us standing back to back. Sire enough I am much wider then her.
Her final comment was āhow can you look so small and be so bigā?
I did not return the question.
I guess that is a compliment in some way.
5 Likes
Monday week 9 day 2
Deadlift 10x95, 10x135, 8x165, 3x185, 1x195lb
OHP 10x45, 8x50, 5x55, 5x60, 3x65, 2x70, 1x75lb
Pin squat 10x45, 8x75, 5x95, 2x5x115lb
Ez curl 8x25, 4x6x35lb added
I will use the 75lb ohp as my new max.
5 Likes
Wednesday week 9 day 3
First 3 days per week is not working for me.
Bench 10x45, 10x75, 5x95, 3x105, 2x115, 1x120, 1x125lb
Squat 10x45, 10x65, 8x85, 6x95, 2x5x105lb
Leg curl 8x50, 8x60, 3x8x70lb
Face pull 4x15x90lb
I feel like the squat frequency of this program is too much for me. I donāt think this number will go up much if any.
The bench at 125lb was slow not really pretty. I will call that my new max
Tomorrow I get the results for my hormone follow up test
6 Likes
Whatās the ideal squat frequency for you? I always like the idea of high-frequency squats, but Iām best when squatting once a week or once every five days, max.
This program was 3 days per week and I thing that once or twice (one heavy one variation) is better considering my knee. Not enough and it get stiff, too much and I get sore or tired.
For sure not 2 days in a row
1 Like
Yep, thatās what works for me, too. I think of it as the Goldilocks Principle - not too little, not too much, is just right.
Got my hormones results. Better but some adjustments to be done.
So I take 3000UI of the vit D per day and my numbers are still low but higher.
The Promerium is working but we will increase the duration and see if in 3 months it gets even better.
TSH 2.23, T3 4.4, T4 11.6
FSH 2.9, LH 3.4
Progesterone 53.1
Oestradiol 814
Testosterone total 1.13
Cortisol 380
DHEA-S 4
Insuline 50
Prolactine 22.4
OH Vit D 88
2 Likes
congrats on the fantastic bench !!!
Friday squat test
Squat 10x85, 5x105, 3x125, 2x145, 1x150, 1x155lb
Leg curl 10x50, 2x10x70lb
Lat raise 15x10, 2x15x15lb db
I finally broke body weight since I destroyed mt left knee. Still not impressive.
I also only use my belt on test day or near max sets. Well I needed a hole tighter.
5 Likes
Saturday deadlift test
Deadlift 10x135, 5x165, 3x185, 2x205, 1x225lb
T bar row 10x45, 3x10x55lb
Skull crusher 3x15x15lb db
Last deadlift test was 210 happy with that.
Now to change things up a bit.
6 Likes
Maybe try a liquid Vitamin D supplement if you arenāt already using one. The absorption is better with the drops rather than the capsules. The other option would be to increase your dose to 5000IU/day until you hit normal range. 
4 Likes
Well seem like I got a cold. Just as I was planning a few rest day before starting a new program.
But my from me to me xmas gift just arrive.
My old one was starting to pinch and not fit so well.
5 Likes
Sounds like a good problem! I like the new belt. Killing it over here!