Keep up the good work man! Loving the consistent gains in here.
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1/12/2018 - 3C5’s - 194.4lbs
Warm-up
Band dislocates and pullaparts, hip circle work, bottoms up kb presses and goblet squats
OHP
45x2x5, 75x5, 95x5, 115x3, 135x3, 150x1, 160x1, 135x4x5, 135x8
-with-
Chins
8x8
RDL
45, 95, 135, 185x5, 235x3x8
-with-
Paused DB Bench
75x3x12
Single Leg Press
15, 90x15, 140x2x15, 150x15
-with-
Laterals
15x2x25, 20x3x15
Couple things:
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160 felt heavy on OHP. I’m not surprised though, it’s been awhile since I’ve pressed anything relatively heavy. I’m not going to fall into the trap of pushing these overwarmups though. Next week I will come back down to a 150 double, then do my 140x5x5 with a plus final set if I feel strong.
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Single Leg Press hurts. It hurts more than squats. And by that I mean it’s hard lol. I had to sit down between the 2nd and 3rd supersets for about 5 mins, or I was going to pass out or throw up. Isolation is painful, if you work hard.
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RDLs felt fantastic today. Monitored my depth and think I’m right on. Might be able to find just a tad more, but more important than that is slowing the reps down and finding the positions. That’s my next tweak on RDLs. Love this movement.
Vid of final RDL set:
This was a hard workout. After next week, I’ll be ready for a deload. It’s been a block of hard, quality work.
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What’s your opinion on the pin squats?
I’ve been thinking about giving them a try at some point, but I don’t know what they are used for or their benefits.
Pin Squats are a fantastic variation to add into your arsenal. I’m using them right now to control depth so I can continue to squat with a hip injury/ailment.
But what I’ve been taught by pin squats more than anything is how weak my LEGS are. I’ve always squatted with my back, which is not the point of the squat, right? Some of its not my fault though…I’m 6’1’’ and have super long femurs…but I fell into the sloppy trap of allowing my back to take over in the squat. Pin Squats keep the squat in my LEGS. My quads have been getting sore with squats, finally. It’s been years since my legs felt squats. So it’s allowed me to deload my hips, load my legs, and control depth.
Hope that helps!
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1/13/2018 - Conditioning + Athletic work
I actually had 3 conditioning sessions this week, just haven’t posted them.each of them have been walks with an athletic component.
For instance today I walked 2.5 miles at a quick pace. After each mile I went hard at 2 sets of side shuffles coupled with marching knees to hand taps.
I’m not running right now to give as much healing to the hip as possible. Plus I’m trying to gain. However, I will start adding in 1 run per week soon.
1/14/2018 - 4A5’s - 196lbs
Warm-up
Band dislocates and pullaparts, hip circle work, planks, bottoms up kb presses and goblet squats
Pin Squat (Pin 6, 1-2" high)
45x2x5, 95x5, 135x5, 165x5, 185x3, 215x3, 245x3, 230x4x5, 230x6
-with-
Hand Release Pushups
5x15
Spoto Bench Press
45x5, 135x5, 185x3, 205x3x8
-with-
Standing Single Arm Cable Row & Chest Supported Rear Delt Flys
Lying Leg Curl
100x3x15 - hard, do not move up.
-with-
Hanging Strait Leg Raises + Knee ups and Adductor Ab Wheel
Strict Incline Bench Side DB ext’s
Up to 25x10/10, 100 reps, mostly with 20s
-with-
Strict Incline DB Curls
Up to 25x10/10, 100 reps, mostly with 20s
Pin Squat vids:
245x3
230x6, Set 5
Everything feeling good. Pin Squats are hard as f. My legs are hating it, which is what they need. Really trying to focus on each individual rep. Still have some work to do. Weights were picked perfectly this block, because I didn’t have a lot more in good form. Spoto Bench probably near PR territory for volume. Deload next week then on to 5x3s.
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I’ve never ever done pin squats before but that’s looks like it’s pretty tough. Removing all that stretch reflex. Good stuff
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1/16/2018 - 4B5’s - 196.8lbs
Warm-up
Band dislocates and pullaparts, hip circle work, planks, bottoms up kb press and goblet squats
Bench Press
45x2x5, 95x5, 135x5, 185x5, 205x3, 225x2, 265x1, 240x5, 5, 4, 5, 5
-with-
T Bar Chest Supported Rows and Chest Supported Rev Flys
Dips
6x15, 1x10 (100 reps)
-with-
Weighted Glute Bridges
40x4x25 (100 reps)
Suitcase Carry
70x3x100 steps
-with-
Stir the Pot
3x40
Entered this workout with sore triceps from Sunday’s workout. Just generally a bit underrecovered. That 3rd set of 240 bench, I pussed out with no spotter. Had it easy, but mind conquered me and i racked after rep 4. Grabbed a spot for the next two sets, no problem. Still, I barely missed rep 6 on set 5, so 240x5x5 is about a max for me right now. New high weight today, and was able to get my 100 dips done in less sets, score. Body holding together! Much proud!
2 Likes
1/19/2018 - 4C5’s - 198.4lbs
Warm-up
Band dislocates and pullaparts, hip circle work, leg swings, bottoms up kb presses, goblet squats, planks
OHP
45x2x5, 75x5, 95x5, 115x3, 135x3, 155x2, 140x4x5, 140x6
-with-
Chins
5x9, 2x3 (5 sec pause at bottom & top)
RDL
45x5, 95x5, 135x5, 185x5, 240x2x8, 240x10
-with-
Paused DB Bench Press
80x2x12, 80x11
Single Leg Press
15, 90x15, 150x3x15
-with-
Laterals
20x5x15
This completes 5’s block. Will deload next week then enter 3’s block. My body feels good. The added calories has to be the answer for all my ailments the past 2 years. Programming is on point too, really enjoying the setup. Looking forward to adding weight to the bar!
5’s block results/summary:
Hit all numbers or exceeded. Body feels better now than it did at the beginning (what!?!?). Pin Squats have allowed me to squat, work on form, and strengthen weaknesses (legs, hip etc). Pin Squats get the call again for 3’s phase. Same pin height. I’m tinkering with deadlifting up to a top set amrap, then RDL backoffs. I hate to change what is working though! I have a week to think about it. Put about 5lbs on in the last 30 days. I’ll be looking to cross over the 200lb morning weight Mark in this next block.
Next 4 week block, 5x3’s:
Final set of 3 will be a amrap set just shy of failure. OK to just do 3 as well if a bad day.
Pin Squat: 235x5x3. 245x5x3. 255x3. 265x5x3
Bench: 245x5x3. 250x5x3. 255x5x3. 260x5x3
OHP: 140x5x3. 145x5x3 150x5x3. 155x5x3
RDL: 240x3x8. 245x3x8 250x3x8. 255x3x8
Day 1 (Workout A)
Pin Squat Progression
-with-
Pushups/Upside Down KB Press
Spoto Bench Press (3x6)
-with-
Row variation
Hamstring Curl (3x12)
-with-
Core
Arms
Day 2
Run/PT/off
Day 3
Run/PT/off
Day 4 (Workout B)
Bench Press Progression
-with-
Row variation/chin
Weighted Glute Bridge (100 reps)
-with-
Dip (100 reps)
Farmers Walk
-with-
Core
Day 5
Run/PT/off
Day 6 (Workout C)
OHP Progression
-with-
Chins
RDL (3x8)
-with-
Paused DB Bench (3x10)
Laterals (5x15)
-with-
Single Leg press (3x12)
Core
-with-
Arms
Day 7
Run/PT/off
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If it’s working, no need to change. However, I think that of all the lifts deads are the most likely to work well with frequent changes in training…
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Yeah, i may just take it real slow and add them in. My only concern is, what comes out? Perhaps I take out one of the top RDL sets.
Also, I’m doing a no-no and skipping my deload. Body feels good, calories are flowing…I feel recovered.
If you feel good you can probably survive 
just be prepared to deload in the next couple of weeks in case.
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1/21/2018 - 1A3’s - 198lbs
Warm-up
Leg swings, band dislocates and pullaparts, hip circle work, planks, bottoms up kb presses and goblet squats
Pin Squat (Pin 6, 1-2" high)
45x2x5, 95x5, 135x5, 165x3, 195x3, 225x3, 255x2, 235x4x3, 235x7
-with-
Hand Release push ups
5x15
Spoto Bench Press
45x5, 135x5, 185x3, 210x3x6
-with-
Standing Single Arm Cable Row and Chest Supported Rev Flys
Lying Leg Curl
110x3x12
-with-
Hanging Straight Leg Lifts and Knee Ups
3x30
Strict Incline Cross Body DB Ext’s
15x30, 20x20, 25x2x10, 20x2x15
-with-
Strict DB Curl Variations
15x30, 20x20, 25x2x10, 20x2x15
Woke this morning with the hint of a cold virus, low energy, sinuses, etc. One of my daughters has been sick, again. Anyways, good workout. Hit all the numbers and had a good squat amrap. Bench feels really dialed in. That 3x6 Spoto was a cake walk.
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Cue Skynyrd!
2 Likes
Which Carolina? I used to live in Upstate SC.
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Lake Wylie, SC. Just a few miles south of Charlotte, NC.
Love Greenville, SC and that entire area!
Oh nice, yea I lived in the Simpsonville, SC area the majority of my life and 5 years down in Charleston. Were in east TN now. Ive actually never been to Lake Wylie.
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East Tennessee, The Land of Heroes!
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