That’s awesome your wife is hitting PR’s! I get really excited over my wife’s progress as well.
I just got my wife hooked up with Defy and I found out she has above range testosterone and IGF-1. I’m gonna attempt to make her an animal in the gym 
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hahahaha so lucky!!!
Ugh, I need to quit drinking. In other news I found out why Prince was mean to me last time. It turns out a couple of the trainers didnt like that I was stronger than them and helpful and nice to the people in the gym. People ask questions I answer but LOL
Shit Bench
Comp Bench
1@275 due to delt pain
Dips
3x10@45
Incline Bench
2x10@165
Pec Dec
Delt was pinching with 135 so I didnt push it. It felt fine with Dips and incline benching. It didnt matter how my wrists were, grip width, bar speed or what part of my chest I pressed to (this was true of Incline as well). It just hurt. Honestly the pain is not that bad. I would bench through it in a heartbeat if somebody (literally anybody) told me it was superficial pain. I am worried I am going to snap some shit off though and need surgery.
I doubt the drinking helped much on Saturday. Plus I am only training once per day this week so not only should recovery be better but so should my Back workouts.
I might take a hiatus from Comp Benching. Nandrolone and GH are also on the table.
OK gots to work.
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Fkn Dead…lifts
Squat Warmup (only, top set Pause 2@315)
Comp Dead
1s @ 495-545-585-605@RPE10
Thumbless Hook Beltless Deads
3x5@315
Lying Ham Curl
Leg Press
Thats it. Deloaded Squats because everything felt terrible. I think Saturday’s hydration choices have convinced me that I need to quit drinking in order to progress further.
Deads felt fine and that is what I wanted to push today anyways and that I did. This gets Squat and Deads to about 90% of all time PRs and I think I can add quite a bit more before bumping the supps.
Thumbless Hook vs Double Overhand: I had been sinking the bar deep into my palm because it is easier. Deep in my heart I knew that wasnt the most effective way to train my grip so I have switched it to putting the bar right where I would for Hook, just with out the thumb.
Cut assistance work a bit too because that also felt like shit. Hopefully some smarter life choices will get my body back on track or this might be the end of this exact program.
Stats/Diet/Physique: Meh Quit tracking. I know what I am eating every day and it is clean with the intention of getting leaner. I wont be tracking weight or waist measurements. I need to cut back on obsessive behavior. I am checking my gym weight and noticing what notch my belt is on…cutting back, not cutting out LOL #babysteps
OK have to help with house stuff because Senora is sick and when she is sick this house falls apart. Its really cool to have a mom.
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Wednesday Back
Dum Yates Row
Pullups
Yates Row
Hammer Lat
Scare Crow Rotation (or Cuban? idk)
Hammer Curl
Good workout, actually really good. I feel like the Scare Crow rotations will be a game changer for my delt health fingers crossed. I know there are no quick fixes etc but I have tried everything else (so far…I mean next week I will probably find something new to try LOL)
Then went on a picnic lunch date with wifey. Tons of fun. It isn’t a beach in PDC, but it doesn’t need to be either.
Papa’s Brothers. Potatoes with steak, boneless wings and pastor pork. Chipotle salsa.
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BENCH DAY
Comp Bench(es)…4 Grip widths, 2 with block 2 with out
Dips
10@135 Then Drop Set 9-3-4-7 with 3 plates, 2 plate etc
Incline Bench
2x10@185
Pec Dec
Ok so I didnt even consider a wider bench grip because wider was always worse for me. Luis suggested it and I completely dismissed it then tried it. It was better so my new grip width is pinky on rings until further notice. I also really liked how short the ROM felt (#CheaterModeEngaged) This kind of makes me think it is an overuse issue. For now this will be my grip but I will probably play around with conjugating my volume Bench workout either with blocks, grip width or both.
Today I tried:
OG Grip Width w/Block (index finger is half a thumb length from the smooth): Painful but better than it has been
New G grip width w/ Block(~1cm wider but pinky still a generous cm inside the ring) and same pain as OG
Pinky on ring no block and this was better
Ring finger on ring and this was almost the same but I could really feel my pecs working which was awesome but I was kind of afraid I would pop something. This is a top candidate either for supplementary work or volume day.
Estro Climbing on Up is probably another factor in my delts feeling better.but I am also starting to feel the effects of it. Lethargy, brain fog and probably my BP climbing a bit as vascularity is better and my head feels pumpy. The vascularity is also tied in with my diet being cleaner and I am looking quite a bit leaner then at my worst. My diet is also probably keeping my head from exploding with every Yates Row Set. I dont think lethargy is training related as yes it has been heavy but it is only once per day. I am going to roll with this for a bit and hopefully my body kind of balances itself.
Drug Guru’s: totally legit. Diet Gurus is because the athlete/general population is lazy. Paul Dillet’s words, and also mine LOL. Look, any body can track the scale and go huh I should eat less or more. But if you read that last paragraph and how every thing ties in this shit is complicated and intertwined AF. I could alleviate a lot of that by keeping things more consistent but the point is made.
OK going to try and work through the fog. If I cant poker then I have a ton of busy work to do before the Football Seasons start.
Pinky on inner ring our outer?
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On a power bar there’s only one ring. The width between is 810 mm I think. Oly bars the width is close to 910 mm.
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What Marco said 
It’s so cool I have an true power bar, dreams can come true!!!
And brutal fkn leg workout and it was a deload… but CHEAT MEAL COMING!!! Gym weight was 98.5kg which means I have dropped about 3kg kind of fast and after today I earned it (not really but what I tell myself to justify junk food is my business teehee).
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In order of consumption:
Donuts, chocolate stuffed with chocolate and cajeta. Cajeta I think is burnt milk with sugar. I think it is my favorite sweet TBH.
Basic cookies, really good but the orange one was not. It was banana something.
Pizza, mushroom bacon.
This one fkt me up like drugs I shit you not. It was like when they show the pupils dilating after taking drugs. Churros stuffed and covered with cajeta and chocolate.
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Gut Check Legs
Comp Squat
1@500-520-520
Comp Dead
5x1@500
Leg Press
3x20 w/3 plates
3x15 w/4 plates
Quad X
Ham Curl
Squats felt so heavy, I was talking in my head like “is this what you really want to do?”. That was at 2 plates. Then 410 moved slow AF. 500 not much better. I almost missed the 1st 520 and the 2nd 520 moved well.
Deads felt slow but it was a good thing I was recording because they weren’t. I almost stopped at my first single but I just kept talking myself into the next set.
With assistance I think across the board I am going to lessen the variety and increase the volume of the stuff I do keep.
And lastly, I really want to get better at PLing. At the same time I have been reflecting on all the things I should have been doing as a husband, brother etc so this weekend is going to get ugly. I am going to get so fat eating a bit too much then compounding the problems with drinks. It’s wifey’s and her brother bday weekend. But then I don’t have to do shit until next year. They better forget my bday that is 5 weeks away.
https://www.instagram.com/p/B1PlfB4gh3i/?igshid=13schyw1e4vrq
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Ok crazy fkn 2 weeks. Way too much fun (read: Dranks) for the Bdays that took almost a week to feel like myself again (read: hungover AF). Also work has been a bit of a nightmare. New international banking laws meant that all my UK based sportsbooks gave me the boot so I have been scrambling to find new ones. I have been doing well at poker though posting one of my best months since I started back up about a year ago.
Diet Changes: lots more fat but less calories. Cheat meals about twice a week to keep me fluffy.
Drug Changes: lowered AI a bunch, and dealing with some injection issues so stopping injections for a few days and then next week I will be trying to run 2.1g of test a week. I will leave AI low as I want the estrogen for joint health and size. As long as blood pressure stays in check I will deal with the bacne.
Ok I hit 90% of all time PRs on the big 3 so I feel like we are close. The bench from today honestly was a big deal after completely redoing my bench and all the shit my delts have felt like for about a year to hit 405 (exactly 90% of all time best) that feels awesome.
Old Program: 95% that next week I start a new program so I can finally share this one.
New program: Squat 3x / Bench 3x / Dead once and very little assistance on anything. I think this gives me the best chance to push the big 3 further, especially Deads and Squat where I think deads need to back off a bit to let them both move forward.
Target: Mock Meet Sept 23rd (4 weeks of work for Monday Meet)
Goal for this meet will be 1706 or more. The meet after that I will get a little more wild with the drugs and I will be working for a big total.
https://www.instagram.com/p/B1wQN7eAQby/?igshid=ffq7rqh7me0k
Eidt: When I get to my laptop I will add the program but right now I am in my room hiding from guests.
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the Program could probably use its own post:
Goal of Program: Get as much of 1RM’s back as fast as possible after a long lay off. It worked very well but now at least for Squat and Deads I think it will require a bit more nuance.
As I was running a couple strength blocks for bench I realized when it came time to move heavy weight even though I had hit several rep and volume PRs each block the singles always felt heavy in my hands which obv is not what you want when trying to hit heavy singles and judge RPEs etc. Similar realizations came for Squat and Deadlift. Hence this program. My Bench went from a very painful 225 to a pain free fatigued 405 in about 2-3 weeks (thanks to slow bar speed and then the program focusing only on POWA).
Consider 500+ like RPE5-8. If I had it I pushed it and if I didnt I left it closer to 500.
That is what the Bench program ended up being but really my delts were injured the whole time so that is literally only about a week and a half I ran the program.
The BBing assistance tapered off a bit towards the end as the singles got heavier and required more recovery.
Next BBing bulk or if I wanted a more long term program I will probably run something very similar to this program:
A heavy / light day type deal and make sure I keep the BBing assistance high AF.
For Percentage People (RPE is just a Percentage program with auto regulation built in):
There are downloadable apps and picture charts easily available on google, this I just added a calculator to the chart.
Kerberos Day #1
Comp Bench
1s @ 315-365-395
Pullups
10@BW
5@25
5@45
3.5@45 to 10 at BW (drop set)
White Hammer Row
Black Hammer Row
Cardio + Rant
Bench was a bit disappointing. I really wanted 420 but it just wasnt there today. I made pullups less boring.
Also this is pretty funny. I was kind of grumpy this morning and I can tell my estro is pretty high. Bit more acne and brain fog. My wife actually pulled the hormonal card on me.
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Workout #2: Cardio Gunz
16 minutes incline walking (lifetime PR)
Uni Rope Press down
Uni Tri Machine
Hammer Curl
Rev EZ Curl
Lat Raise
The pump was fkn real. I havent trained arms in a few weeks, they liked the layoff and they really liked getting smashed today.
Thoughts on “cheating”:
and really not sure how this isnt THE anthem of Powerlifting:
Shit Lower Workout:
Comp Squat 1@500
Comp Deadlift 1@495-545
Ham Curl
Quad X
Lying Ham Curl
Crunches
I had a forced deload last week thanks to a huge knot in my ass that wouldnt let me squat or deadlift. I figured today might be awesome or more likely like it was where everything felt heavy AF. Hopefully I can bounce back quick.
Videos of Squat and Deads werent too slow (except the 545 lockout) but it all felt so heavy.
Work and Shit So been dealing with this catastrophe that is work this year. I think I have 90% of it squared away so that is a ton of stress off my plate. Poker is awesome right now though so that is pretty cool.
Time to spend some time with the fam watching the new season of greys anatomy. How all of them arent fired every single episode is the plot hole I just cant get passed.
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LOL It has been dealt with but they are being super pricks. I just filed a claim with a 3rd party so hopefully that gets the ball rolling again.
BENCH DAY
Comp Bench
3@335-355-355
Pullups
5-4 w/ 45lbs
White Hammer
Black Hammer
Rev Pec Dec
Ext Rotation
Lateral Raise
I wanted 375 for my top set but 2nd working triple at 355 was a pretty high RPE and then the 3rd working triple still at 355 could have easily been 375…oh well.
Bench day is easily my favorite right now. My gym doesnt bitch at me for it and it is going the best.
Probably heading in later for some cardio and gunz to help lose some weight.
Bink, money returned. One less headache.
Lower Redemption
Comp Squat
5@520@RPE8
Weak Deads
5s @ 135-225-315-365
Lying Ham Curls
Quad X
Ham Curls
Crunches
Weak Deads are now paused (also beltless and gorilla grip). I wasnt planning on deadlifting 3x a week but fk it. If my body survives the next 2 weeks I think my SBD day should be a success. I am hoping for 600-400-600.
I thought I had another week before Sept 23rd but I dont but it looks like this will work better. Quick overview:
errrrrr no I want to finish this program too bad. I had it all written out but nah, cant jinx this one.
OK going to watch “It 2” tomorrow so today I have to watch the first one. Pretty sure I will have nightmares the next 3 weeks. And played a little poker earlier but it wasnt going great so unless anything sports related pops up I am taking the rest of the day off to chill and be afraid with Wifey. We will try to watch “It” before the sun goes down
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Diet Feels: I have gotten a bit fluffier than I want to be so I am cracking down on the cheats and snacks. Today is the first day I have had under 3k (like 2900) and I am already at the point where I am still starving after eating. My body just loves to be fat. Since significantly lowering assistance I would guess my TDEE is about 500 cals less.
Workout #1
Comp Bench
2s at 345-365-385
Pullups
3x5 with 45lbs
White Hammer
Black Hammer
Rev Pec Dec
After 2 at 365 I knew 385 would be a life or death experience but I had to.
Nap and meals
**Workout #2 **
Cardio 7 min
Rope Pressdown
Hammer Curl
Bar Curls
The pump has been real AF.
Poker has been great. Sports this year I think is going to be nuts. This weekend is already one of my most action riddled weekends of all time and it is weeks 2. Normally I don’t have weekends like this until CBB starts and I have that NBA, NFL and CFB all rolling. Kind of cool, a bit nerve racking.
Ok shower time. Off to see “It 2”. 1st one not so scary to be honest. Monsters don’t scare me, psychopaths are scary. Probably due to the plausibility.
https://www.instagram.com/p/B2FIDpsAdKO/?igshid=nyibfhp795nk
Lower
Comp Squat
3@550
Deadlift Strapped
10@405
Ham Curl
Quad X
Lying Ham Curl
Crunches
That 405 AMRAP is borderline embarrassing LOL (PR is 495 for 11) but as I am completely committed to PLing I havent had no reason to train AMRAPs. Until now. I am adding them in to help with my lock out weakness. I also invented a new deadlift workout that I will reveal next week when I get a couple shots at it.
It: Chapter 2 LOL, it got a little crae crae with the story line but I mean what do we expect from these types of movies (love that). Kind of surprised with all the big names though. Also both movies could be half as long. I really dont like long movies. I get bored. My guess is it was supposed to be a trilogy they made into 2 movies.
Ok, off to a Gender Reveal party, I am making a very committed attempt at being more social. I hate it.
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