10 January 2024
Sumo
315 x 5
355 x 3
385 x 5 (gah wanted 6!!)
Lat pull down 70, 65, 65
11 January 2024
OHP
105 x 5
115 x 3
130 x 6
Unilateral cable reverse 30 lbs x 10 x 3
DB lateral 35 lbs x 10 x 3
Seated face pulls 65 lbs x 10 x 3
5 Likes
13 January 2024
Bench
135 x 5
145 x 5
165 x 8
135 x 5 - tempo, 3s down, pause, 3s up. Dayumn last rep was hard! Will most likely keep this in the program. maybe this will help me learn to grind bench
BB row
135 x 10 x 3
15 January 2024
Squat
225 x 5
255 x 5
285 x 7 (damn…mentally wasn’t in it. definitely could have gotten 1 more rep)
4 Likes
18 January 2024
OHP
95 x 5
105 x 5
120 x 8
Unilateral reverse cable fly 30 lbs x 10 x 3
Egyptian lateral 25 lbs x 8, 20 lbs x 10 x 2 (wondered why the 25 felt really heavy. been awhile since i last did them. I look at my log and last i did was 20 lbs lol)
5 Likes
22 January 2024
Deadlift
120kg
140kg
160kg (355 lbs) x 10
DB laterals 15kg x 10 x 4
Reverse Cable Flyes 12.5k x 10 x 3
Okay so I went back home for a couple of weeks, that’s why the weights are in kg. I don’t know how accurate the cheap plates were because the 25kg kinda felt the same as the 20kg. So I’m kinda surprised I was able to pull off 355 x 10. The cheap plates were a little taller too though compared to the plates that looked to be more accurate in weight, so that definitely provided some advantage as well. Whatever, no need to stress about specifics. I’m only gonna be here for vacation for a couple of weeks.
5 Likes
25 January 2024
Bench
60kg x 3
70kg x 3
80kg x 3
60kg x 13
Lat pulldowns
65kg x 8
57.5kg x 10 x 2
One arm seated cable row 30kg x 8, 10, 10
Two things:
First…Ok this is weird…the lat pull down machine in the US is lbs, but when I log the weights, the calculator gives me such a small value. When I log here in kgs, it seems right for my level. The weights feel the same. Maybe the one in the US should actually be logged in kgs? weird… but anyway, different machines, different pulley systems…etc etc…not worth logging and keeping track anyway. I just gotta remember what numbers I was using last time lol
Second… wtf happened to my bench LMAO. I was expecting to be able to do 5 reps with the 5th rep being a struggle. Only got three. Then again, I did just deadlift tuesday, played 4 hours volleyball wednesday, and still jetlagged…so I guess I get a pass? lol
6 Likes
30 January 2024
Squat
110kg x 3
125kg x 3
140kg x 2 (wtf…)
2 February 2024
OHP
130 lbs x 4
I messed up here and used a local iron gym…you’re there to literally just move weight…Non-standard gym equipment…I think the bar was 20 lbs, so…yeah.
Anyway, flying back to the US tomorrow, so will just reset my 5/3/1 and resume regular programming from there
4 Likes
13 Feb 2024
Squat
225 x 5
235 x 5
265 x 8
Unilateral leg press 70lbs x 10 x 3
4 Likes
15 February 2023
Bench
115 x 5
135 x 5
155 x 10
Pull ups 10, 8, 6
DB row 70 x 8, 10, 10
18 February
Sumo
275 x 5
315 x 5
345 x 12
OHP
95 x 5
105 x 5
115 x 10
Unilateral reverse flye 25 lbs x 10 x 3
DB lateral 32.5 lbs x 10 x 3
20 February 2024
Squat
225 x 4
250 x 3
280 x 8
22 February 2024
Bench
135 x 3
145 x 3
165 x 7
135 x 5 tempo + paused
Pull ups 12, 8, 6
Unilateral cable row 60 lbs x 10 x 3
7 Likes
You’re back!
1 Like
24 February 2024
Sumo
280 x 3
325 x 3
365 x 10 (was going for 8 but surprised I was able to keep going and got 2 more…but then… surpriiise!)
OHP
95 x 3
110 x 3
125 x 7
Cable reverse flye 30 lbs x 10 x 3
Cable laterals 20 x 12 x 3
Fak.
5 Likes
Chew it off and go on as usual.
3 Likes
minimal protein in skin, not worth it 
Hmm…maybe I should try at least once 
1 Like
26 February 2024
Squat
235 x 5
265 x 3
295 x 7
28 February 2024
Bench
135 x 5
155 x 3
175 x 4 (wtf…)
135 x 5 x 2 tempo + pause
Unilateral cable row
60 x 10
65 x 10 x 2
5 March 2024
Sumo
315 x 5
345 x 3
385 x 5
Ok, considering i’m just 90% recovered from an upper respiratory viral infection and bad sinusitis, I’ll take it.
5 Likes
Missed a few logs which I’m lazy to back track now
20 March 2024
Squat
225 x 3
260 x 3
290 x 8
Looks like knees forward and out are a good cue for me
21 March 2024
Bench
135 x 3
150 x 3
170 x 6 (ok friend grabbed in on the last rep but I’m pretty sure I would have been able to lock it out)
NG pull ups 14, 10, 8
Unilateral cable row 70 x 8 x 2, 60 x 12
DB concentration curl 25 lbs x 8 x 2 (arms already fried)
3 Likes
23 March 2024
Sumo
285 x 3
325 x 3
365 x 10 (woah second time to Pull this off)
Dumb stuff
hammer curls 35 x 8
DB Laterals 30 x 10
3 Likes
26 March 2024
Gonna be a heavy month (12 hours 6 days a week for a month) so decided to have fun today
Squat
275 x 3
315 x 1
350 x 1
365 x 0
Not sure what happened with the 365…maybe just mental? first time putting 365 on my back. Was supposed to do 345 x 1 then 365, but I’ve already hit 345 twice. So decided to do 350 for a PR, then thought a 15 lbs wouldn’t be so bad…yet here we are. Oh well. Next time. Any tips?
4 Likes
You are doing great. It looked like you reached your current strength limit and not a form breakdown. It is a small point, but I would say try and bring your elbows forward (pointing straight down or a little forward). This will help keep your back tight.
1 Like
I like how your gym bro is right there with you, and how he collapsed when you collapsed.
2 Likes
Your doing great!
1 Like