Check out logs like @T3hPwnisher and @SvenG and you will see that consistency and hard work is all it takes. Oh and you have to be mental 
3 Likes
3/18/23
63min LISS running/walking outside avg HR 135bpm bout 5 miles
2 Likes
3/20/23
Deadlift: 175x5, 205x5, 230x5, 175x5x5
SOHP: 90x5, 100x5, 115x5, 90x5x5
Circuit: KB swings 24kg x20, TRX inverted row x15, Dips x11, Ab wheel x10. 5 times through.
Slept real bad last night this felt harder than it should have.
2 Likes
3/21/23
40min LISS on treadmill avg HR ~139
2 Likes
3/22/23 BPS C6W3D1
Squat: 155x5, 175x5, 195x5, 155x5x5
Bench: 130x5, 150x5, 165x5, 130x5x5
Circuit: DB squat 70x10, Chin ups x6, Push ups (+ROM) x15, Hanging leg raises x10. 5x through
I was tired all day, right on through to my drive to the gym at 845pm, like trying hard not to fall asleep at times, yet this workout was good, the weight moved well, I feel ready for some more.
I did my push ups on this thing with my feet on the plate and I was surprised it was more challenging, but good.
3 Likes
3/23/23
LISS 20min on Airdyne bike, 10 min on elliptical, 10 min on treadmill, keeping heart rate between 130 and 140bpm
3 Likes
3/24/23 C6W3D2 BPS
Deadlift: 205x5, 230x5, 255x5, 205x5x5
SOHP: 100x5, 115x5, 130x5, 100x5x5
Circuit: KB swing 24kg x15, TRX inverted row x12, Dips x11, Ab wheel x10. 5 times through.
I should probably reset my press because that top set was done with a “by any means necessary” kind of form… Pause at the bottom, drive hard up and back, grind a little on the last rep. I don’t think I have excessive hip drive going on like you see in some techniques but still the form was different than the other sets. Otherwise felt pretty solid. On the other hand I really want to press 135 so haha maybe push on? It’s hard to train smart, too tempting to be an idiot
3 Likes
3/27/23 C7W1D1
Squat: 145x5, 170x5, 190x5, 145x5x5
Bench: 125x5, 145x5, 160x5, 125x5x5
Circuit: DB squat 70x12, Push ups (+ROM) x15, Chin ups x7, Hanging Leg raises x10. 5 times through
It was my wedding anniversary this past weekend. I’ve been pretty good with meal prepping the last 6 months, but the kids went to grandma’s house and we went out to eat 4 times. Hit a new bodyweight PR this morning of 174.6 lbs, that’s nothing but I’m pretty sure that’s near the heaviest I’ve ever weighed. Saturday lunch was a corn beef reuben with curly fries, dinner was angel hair in a white sauce with lump crab meat and asparagus, perfectly cooked and a huge plate of it. Then we split peanut butter gelato balls dipped in chocolate, coconut amaretto cream pie, and crème brû·lée pie, so fucking good. Sunday morning I had something called a pancake roll-up, an oversized pancake rolled around eggs, ham, peppers, onions, and cheddar (x2) with a side of home fries. Lunch a huge plate of nachos supreme and thai Chile skirt steak tacos. Heaven. Dinner at a family party was baked ziti and meat balls.
On a lifting note, I did a bunch of curls, tricep extensions, and delt raises on Saturday, and that seems to have made my elbows sore during bench, so maybe I’ll cut that shit out. Yesterday I went on a 2.5 mile hike too so I wasnt totally a fat ass.
3 Likes
happy late anniversary
Thanks!
3/29/23 C7W1D2 BPS
Deadlift: 195x5, 220x5, 250x5, 195x5x5
SOHP: 100x5, 110x5, 125x5, 100x5x5
Circuit: KB swing 24kg x20, TRX Inverted Row x16, Dips x11, Ab wheel x10. 5 times through.
3 Likes
3/31/23 C7W2D1 BPS
Squat: 135x5, 160x5, 180x5, 135x5x5
Bench: 115x5, 135x5, 155x5, 115x5x5
Circuit: DB squat 70x15, Push ups (+ROM) x15, Chin ups x10, Hanging leg raises x10. 3 times through.
I was feeling real run down today, cut the circuit a little short but pushed reps for DB squats and chins.
3 Likes
4/3/23 C1W2D2 BPS
Deadlift: 180x5, 205x5, 235x5, 180x5x5
SOHP: 90x5, 105x5, 120x5, 90x5x5
Circuit: KB swing 24kg x20, TRX row x10 (increased difficulty), Dips x11, Ab wheel x10. 5 times through.
Superset press supplemental sets with bent over DB rear delt flies, my shoulders were roasted.
2 Likes
4/4/23
40min LISS on elliptical, HR 130-140bpm.
Did some DB curls afterward
2 Likes
4/5/23 C7W3D1 BPS
Squat: 160x5, 180x5, 200x5, 160x5x5
Bench: 135x5, 155x5, 170x5, 135x5x5
Circuit: DB squat 70x10, Push ups (+ROM) x15, Chin ups x7, Hanging leg raises x10. 5 times through
Felt tired and deflated today, no juice. Every set felt hard, struggled to keep chest up during squat, the top set was hard, hit all reps though. I wonder if training while feeling off has any extra benefit or detriment. My old track coach always said the days you feel bad are more important to train through than the times you feel good, that the good days almost don’t count.
2 Likes
4/7/23 C7W3D2 BPS
Deadlift: 205x5, 235x5, 260x5, 205x5x5
SOHP: 105x5, 120x5, 135x5, 105x5x5
Circuit: KB swings 24kgx15-20, TRX inverted row x10, Dips x11, Ab Wheel x10. 3 times through
Yeah buddy got that 135x5 military press! Going to take my training max back 3 cycles for next cycle and maybe do second set last or start doing AMRAP top sets, one of the options from 531 Forever. 135lbsx5 - YouTube
Got to the gym late and ran out of time for the assistance, but happy enough that I got the main work done. Made TRX rows harder getting my body as horizontal as possible. Edit: want to note I had pretty outrageous DOMS from the last workout in my legs and back. Maybe I need to do some kind of full range of motion knee dominant exercise in the assistance on the first day of the second week.
3 Likes
4/10/23 C8W1D1 BPS
Squat: 150x5, 170x5, 195x5, 150x5x5
Bench: 130x5, 150x5, 165x5, 130x5x5
Chin ups: x10, x10, x6, x7, x7
45° hyper: x10
Warmed up bench and did first set on the incline bench because every flat bench including the ones by the DBs were in use. Cut assistance way down, elbows and knees sore as hell and no energy after getting no sleep this weekend.
2 Likes
4/12/23 C8W1D2 BPS
Deadlift: 195x5, 225x5, 250x5, 195x5x5
SOHP: 90x5, 100x5, 115x7, 90x5x5
Circuit: KB swing 24kg x20, TRX inverted row x10-12, Dips x11, Ab wheel x10. 5 times through.
Dropped my press training max down 15lbs and went for the AMRAP top set. I’m trying to get through this cycle then take a deload week, then do another 4 cycles, then I have a week vacation where I might not have access to a gym. After that I’ll do a different template or a different program. I’ve never tried a linear program like GZCL or SBS, I might give it a shot.
2 Likes
4/14/23 BPS C8W2D1
Squat: 140x5, 160x5, 185x5, 140x5x5
Bench: 120x5, 140x5, 155x5, 120x5x5
Circuit: DB squat 75x10, Chins x7, Push ups (+ROM) x15, Hanging leg raises x10. 5 times through.
3 Likes
4/17/23 C8W2D2 BPS
Deadlift: 180x5, 210x5, 240x5, 180x5x5
SOHP: 80x5, 95x5, 105x10, 80x5x5
Circuit: DB squat 100lb x10/KB swing 24kg x20, TRX inverted row x12, Dips x11, Ab wheel x10. 3 times through.
Did DB squat round 1, KB swings round 2 and 3. Tired, allergies killing me right now.
2 Likes
4/19/23 C8W3D1
Squat: 160x5, 185x5, 205x5, 160x5x5
Bench: 140x5, 155x5, 175x5, 140x5x5
Circuit: DB squat 75x10, Chin ups x10,10,8, Push ups (+ROM) x15, Hanging leg raises x10. 3 times through. Busy at home got to gym a little after 9. Rushed through the circuits in less than 10min. Squat and bench felt heavy
4 Likes