Nice increase in strength, depth is fine and there is no down side to increased ankle mobility. You might have lost tightness after the first rep. Try bringing your elbows down to keep your back tight.
1 Like
Thanks man! Yeah gotta look into some ankle mobility stuff. You’re right, you can’t go wrong with increasing it anyway
10 January 2023
285 x 3 (supposed to be 5, but I usually do this for three above 275 because no belt yet and no hook grip)
325 x 3 (second to last set is usually where I put on belt and do hook)
365 x 5 New 5RM!!! Did this for 3 last time, that’s 2 reps more!
Kinda surprised I was able to do double overhand for 285 x 3 reps. I remember before when I was just learning to deadlift the bar would slip from my hands for 1 rep at 2 plates. Nice increase in grip strength here.
Nutrition was also shit this day. Only got coffee and mountain dew, no lunch. Had to cut the training session too since I had to be somewhere after. I’ll come back tomorrow for OHP and shoulders
6 Likes
12 January 2023
OHP
100 x 5
115 x 3
125 x 4
DB laterals
25 lbs x 10 + 20 lbs x 10; 3 sets
Unilateral Reverse cable fly
17 lbs x 10 x 3
Incline DB press
55 x 8
50 x 8
50 x 8
Treadmill 10 minues
5 Likes
17 January 2023
Squat
225 x 5
245 x 5
280 x 7 (a little bummed out by this…oh come on, we’re supposed to be doing 1 rep more, not 1 rep less!)
BP
115 x 5
135 x 5
150 x 9 (yes!)
DB row
75 lbs x 8 x 3 (probs too heavy still, but 70 was taken)
Superset:
Ab wheel 8 x 2
Crunches 10 x 2
Treadmill 10 mins
5 Likes
21 January 2023
Sumo
255 x 5
295 x 5
335 x 9
OHP
95 x 5
105 x 5
115 x 8
95 x 10
Cable rear
17 x 10 x 3
Egyptian laterals 15 lbs x 10 x 3
Tried pullups but my abs were still hurting a lot from the ab wheel and crunches lmao
Treadmill x 10 mins
6 Likes
24 January 2023
Squat
230 x 3
260 x 3
295 x 5
Bench
125 x 3
140 x 3
160 x 6
135 x 10
Unilateral cable row 50 x 10 x 4
26 January 2023
Sumo
275
315
355
OHP
95 x 3
110 x 3
125 x 5
95 x 12
Unilateral reverse fly 18 lbs x 10 x 4
Egyptian laterals 15 x 10 x 3 + extra set only for left (noticeably way smaller than my right shoulder, so trying to compensate
Wanted to do ab wheels but for some reason it was really painful, like my abs haven’t recovered from the ab wheels last time. Dang they’re weak
Treadmill 10 mins
6 Likes
You are doing good
1 Like
@Bambiwithhorns thank you! these past few cycles don’t feel that productive to be honest. calculating my TMs for next cycle shows me that my numbers aren’t increaisng much. Reps are increasing though, and considering how tired I am from work, I guess I’ll have to be happy with that
28 January
Squat
235 x 5
280 x 3
315 x 3
Bench
135 x 3
150 x 3
170 x 4
Asked for a spot but damn dude was touching the bar on the 3rd and 4th reps. Even if he was just putting his fingers on it, I felt it made a small difference at the sticking points. Didn’t like that at all. But better safe than sorry I guess.
5 Likes
My 315 x 3 in August
My 315 x 3 last night
I don’t know what to make of this. Depth is better I think for the first two reps, but they definitely looked harder than last time.
2 Likes
30 January 2022
295 x 3
335 x 3
385 x 1
405 x 1
So I was just supposed to do 375 for 1+ today. Thing is, my whole February will be a hectic month. 12 hours (in reality more like 13) 6 days a week. I really wanted to try for 405 before I lose some strength this February. Thankfully this went well and I didn’t hurt myself.
Nice PR here!
9 Likes
31 January 2023
OHP
105 x 5
115 x 3 (felt harder than it should have, tried to shrug it off)
130 x 0 (damn…)
130 x 0 (damn…)
This cycle has been a very mixed bag…some ups, some downs. I’ll try this again tomorrow. I think a huge part of it is that my sleep has been really shit these days. Didn’t eat right as well. Dropped to 163 this morning when I’m usually 165-166 in the mornings. I haven’t seen that 163 in a while
What the hell was I doing in September and why was I strong back then
4 Likes
2 February 2023
Squat
205 x 5
225 x 5
255 x 10
Bench
115 x 5
135 x 5
145 x 10
5 February 2023
Sumo
245 x 5
285 x 5
320 x 11
OHP
85 x 5
95 x 5
110 x 8?
8 February 2023
Squat
225 x 3
245 x 3
275 x 8
Bench
120 x 3
140 x 3
155 x 7
Unilateral cable row
60 x 10 x 3
10 February 2023
Sumo
265 x 3
300 x 3
340 x 8
OHP
95 x 3
105 x 3
115 x 8
Unilateral reverse fly
20 x 10 x 3
DB laterals 30 lbs x 10 x 3
So i’ve been training OHP a little differently now. I let the bar touch my chest on every rep now. The moment I don’t let it touch my chest, that’s my last 1 or 2 reps. I think this is the reason why 135 didn’t really get past my sticking point, because I didn’t train that range of motion as much when I was cutting ROM. Let’s see what happens.
6 Likes
15 February 2023
Squat
225 x 5
255 x 3
285 x 6
Bench
135 x 5
145 x 3
165 x 3
17 February 2023
Sumo
285 x 3
320 x 3
365 x 6
OHP
95 x 5
110 x 3
120 x 5
Reverse fly
20 lbs x 10 x 3
24 February 2023
Squat
205 x 5
230 x 5
260 x 11
Bench
115 x 5
135 x 5
150 x 9
Some back stuff with the gym bros
5 Likes
You’re back!
1 Like
Lol. 12 (more like 13) hours a day almost over! last day is tuesday then back to an easier schedule
4 Likes
4 March 2023
Squat
225 x 3
245 x 3
275 x 8 (ugh wanted 10)
Bench
125 x 3
145 x 3
160 x 5 (bench is so inconsistent again. really gotta do my push accessories)
DB rows 75 lbs x 10 x 3
6 Likes
8 march
Sumo
275 x 3
315 x 3
350 x 8
OHP
95 x 5
105 x 3
120 x 5
Shoulder accessories
15 March 2023
Squat
230 x 5
260 x 3
290 x 3
Bench
135 x 5
150 x 3
170 x 2
DB row 75 x 10 x 3
Really disappointed with last night’s lifts. Recovering from a flu, so I hope that’s really the cause of why my lifts sucked so much last night or the fact that my last squats were more than a week ago
6 Likes
18 March 2023
Sumo
290 x 3 (double overhand PR!!)
330 x 3
370 x 4 (really wanted at least 5 since I’ve done 365 x 6 already. But I misgrooved the last rep and it didn’t feel good so I stopped there)
OHP
100
115
125 x 1 (braced too hard again, almost passed out lmao)
125 x 3 (disappointed, but I realized I’m really going much lower with the ROM, so that’s okay)
Unilateral cable reverse flye 20 lbs x 10 x 3
DB laterals 30 lbs x 10 x 4
Plyometric jumps onto box 3 reps x 5
Ab wheels 8, 8, 12
8 Likes
This
and this
Will definitely be related, dont stress over it just keep moving forward.
2 Likes
Thanks @simo74. And you were right!
20 March 2023
Squat
205 x 5
240 x 5
275 x 9 (finally got past this mental barrier of 8 reps!)
Bench
105 x 5
135 x 5
155 x 6 LMAO
DB row 75 lbs x 10 x 2
7 Likes