Looking solid as always mate. Nice dog too.
Thank you kindly Simo! 
Weird day. Got warm then
Clean/press
95 x 1/5
135 x 3/3(pushes here out)
155 x1/1
165 x1/miss, miss. Damn. I don’t think I was driving with my arms early enough along with the leg drive.
155 x 3/1 x5sets
135 x1/4 x4sets then 1/3
Ohp
115 x3?4? Failed the next rep. Weaksauce
95 x8?
Pullups/dips/split squatt’n w/30s
10/10/15
+25
9/8/15
8/10(bodyweight dips)/0
Needed to eat more before the gym what else is new.
Didn’t get weaker or smaller today.
Warm
Bench/Squat supaset the warmups & everything. Sets of 5 for bench & 8s on squats
Bar(10)/bar
95/95
135/135
155/175
Still supasettin
165 x 5x5
195 x 3x8
All done. Took 30min & I know not the most balanced day but quick & strong. Was 193 before lifting & I’m surprised I was that heavy. Been off my game somewhat recently.
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Lift things up. Put them down.
Warm
Clean/press
95 x 1/5
135 x 3/1(pushes here out)
155
165 x 1/1
Clean onlies
175 x1
165 x 3x3
Push pressin
135 x5x5 like whoa
Strict OHP
105 x 8rp4rp3
Pullups/dips/split squatt’n w/30s
10/10/15
+35 pullups/dip
8/6/15
8/12(bw)/15
Weighed 194 post lifting, acceptably fed & watered. Haven’t taken creatine for 10days-2weeks or so, but I’m not sure if I notice any effect when I do take it. I felt super strong with the pushpresses today. I’m pretty sure the most I’ve previously pushed 135 was a single set of 4 or 5 & today the second set of 5 felt like I had 3+ left in the tank. Sausage sandwiches before, donut right after now eating a porterhouse rice & broccoli.
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Straight maintenance or at least a controlled eccentric. Life first & I’m glad that lifting weights has made me a stronger person.
Squatt’n
Bar
95
135 x10
175
205 x5
225 x 5x2. Should have just taken the 3+more reps I may have had on the first set. Second was fugatz. Honestly it dawned on me that I’ve been a pussy (excuse’ moi ladies) with squats. For like 2 years. The first step is admitting there is a problem lol.
Bench (also been a pussy, but because I don’t care, not because I’m scared of hard work)
Bar
95
135 x5
160 x10 needed 3 “breathing reps” to get there. Weak. 60sec
160x5 60sec (90sec??)
135 x14
+25 pullups/ab wheel/feet up bosu ball pushups
8/15/20
8/15/20
10bodyweight pullups
191 before lifting. Sausage & egg burritos post lifting.
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Squats are funny things. Technically speaking, almost everybody is a pussy with them, and I include myself in that assessment. Guy at work and I talk a lot about lifting, and one of the running jokes we have is about how much he squats. He tells me he can only really squat 80kg, and I just straight up tell him “nope, you can definitely squat more than that…you just don’t know it yet”.
He works on it a lot, even does these Squat Every Day programs every so often. And still, months later, the answer will still be 80 kilo when I ask him how much he squats.
Right on Cyrrex, I know that what I’m missing is the dedication to get bigger & stronger. Work till it hurts & force feed/force sleep. Other than my first ~8-10mo of lifting, I haven’t done this really. I may have the opportunity to work harder & recover better soon, as I recently quit my blue collar job & start my white collar job on Mon. Also slowly moving towards the trt possibility/inevitability at 41.
Anyway today’s session went
Warm
Clean/press
95 x 1/5
135 x 3/1push
155 x 2/1, 3/1, 3/1, 5/1, 5/0 4th rep of last set may as well have been a slow motion upright row, but 5th was snappy if fatigued
135 x 1/8pushes then 1/2 &they were ugly so shut it down. 8 felt great.
Pullups
Neutral x 15 straight no chaser
Chins x10 (2 hanging for 5+sec reps)
Neutral x 8 (3 hanging)
Pec deck sets of 10 & 8 to failure
Some curls to failure.
Thanks iving leftovers allll daassyyy
I guess I didn’t intend it to come off as ‘you aren’t working hard enough’, but rather that squats specifically are fairly intimidating and there is something one has to overcome psychologically before you taking the risk and breaking through that invisible ceiling. Keep fighting the good fight.
Nah, you didn’t say I wasn’t working hard enough, I did lol. I used to get all wound up to squat & literally enjoyed the workouts, the pumps, the corresponding thigh & ass doms. I gained 30lbs to go from underfed and chicken legg’d to within ~5lbs bodyweight of where I am now in the first 4-6mo of squatt’n. I was also able to sit around all day & sleep pretty much whenever I wanted.
But I turned squat day into “leg day” mentally. Like I ‘had’ to do it. I stopped eating around a hard squat day. I stopped wearing loud aggro headphones. I stopped being ok with leaving a rep on the safeties in the rack. I stopped really progressing.
I have a mangled left knee from a basketball fall & subsequent re-injury on ummmmm a basketball court. I used to revel in squatting in spite of my injury (squatting 3rm or less causes no pain/discomfort 95% if the time) & lately I’ve allowed it to hold me back mentally. I’ve pinned my lack of effort/focus on “…doing pretty well for a lanky 41 year old with a noodle leg…”
Nah. I want to do 20reps with 2 plates & a solid few reps with 3 plates. I’ll get back on it. Starts by eating around squat day & separating bench & squat days, I think.
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We’ve the same Squat goal. I was just thinking after workout today how to progress on squatting. Thought building upto 20 x 100kg, and 5 x 140kg would be a hard but obtainable shortish term goal.
I don’t think it’s about work but more about the programming. I haven’t done many reps over the last year that were a 10 RPE and haven’t failed any reps and the squat has progressed very nicely. It’s just consistent effort over time with proper progression.
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Right on, Simo. I just rrererestarted butchering 531 starting low like I’m supposed to. ~10days off so let’s see how it goes. Last few weeks have been nuts & I needed the mental break from lifting for sure.
193 prelifting. Had BK in my belly tho 
Warm
Squatt’n
Bar x10
95
135
175 x5
195 x10
155 x5x5
Tbar
50 x10
75 x5
85 x10,10. Last few reps were half reps.
All done, legs gonna be sore tomorrow haha. Donuts chicken rice blah blah blah
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Whoooo wasn’t wrong about the leg doms. I see why guys on once weekly brosplits skip legs. I planned on taking one day off & I needed 2.
Warm
Bench
Bar
95
135 x 5
155 x13
Supaset 100lb goblets & 135lb bench
15/5
15/5
15/5
Supaset pullups & dips
10/10
+25
5/5
5/5
7/10 max effort, last dips we’re bodyweight only. Dips for chest (leaning forward)& pulls for lats (leaning back)
Pizza then chicken and a burrito is coming in a few hours. 192 before lifting.
Another day another dollar
Warm
Ohp
Bar x10
95 x5
Clean/push press
135 x 3/1
155 x 3/1
Clean only
165 x 3x3
Push presses
145 x 5,5
Curls w/empty barbell x40
Reverse curls x10
Curls x20
193 kind of hungry. Lots of chest doms from last session. Planning on adding reps then adding weight to progress on cleans & push presses
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Felt weak but got the work in today. Also, due to a little ice storm, I didn’t go to work but did lift. Priorities & all.
Warm
Ohp
Bar x10
72.5 (Gym got new 2.5s & I mistook one for a 5)
95 x5
105 x 8 rp 4 rp 3
Pullups x 10
One arm KB OHP w/45 x 12
Supaset +45 [hand position]-ups/KB OHP
6 pull/11
6 45deg chin/11
8 45deg chin/0
The above work was done like I meant it.
The below work was mehhh…
Pecdeck/splitsquattn/pecdeck
Ok I’m done. No preworkout weight. Trying to do fried catfish for dinner
Warmed up which was nice because it’s fuggin cold! 3 more months till spring…
Squatt’n
Bar
95
135 x8
155
185 x5
200 x10
160 x 5x5
Incline db press/db rows
50/95 x10/10
60s x either 2x10 or 3x10 & set of 8
120 x 10,10,10
All done. 194 post lifting with not a lot of food but maybe an extra liter of water in my belly. Steak tonight 
The days are getting longer. That’s something.
Warm.
Bench
Bar x10
95
135 x5
145 x3
160 x12
150 bench/100lb goblets
5/20
5/20
5/15
Pullups x 10
Dips x12
+25
8/7
7/10(bw dips)
10/9 (bw for both last set)
196 with a tank top & just some coffee sugar & milk for carbs in me for ~18hrs prelifting.
Fasted because I’m lazy & lifted early. Gym was packed with people getting after it. Nobody there today to sit on machines & scroll insta.
Warm
Clean/press
95 x 1/5
135 x 1/1push
155 x1/1push
Clean only
165 x 3x4sets
Push presses
145 x 5,4
135 x8?
Curls
Dips waiting for pec deck
Curls
Pec deck
Curls
Pec deck
Let the feasting begin, merry Christmas!
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Typing this while I wait for potroast to cool. Trying to remain calm my house has 7hours of crockpot stank in it right now. The dog appears drunk on beef fumes.
Warm
Ohp
Bar x10
95 x5
110 x 7 rp3 rp(30sec)3
Chinups x 12
1 arm KB OHP 45lb/+45lb 45deg chin handle chinups (KB OHP reps are for right hand, some sets I had to push press with the left a rep or 2)
12/7
13/7
11/7
Like a man
Rear foot elevated plit squats w/35s/preacher cable/seated overhead triceps cable
Should noooot have led with split squats. Thighs on fukking flexx pump fire after second set. Getting used to doing them in vans vs barefoot.
15/10/10
15/looong (4-5min)break where I had to sit on the floor & my hearing faded out for a bit/10/10
3 donuts & a shake since I lifted bout to go crush this potroast then ham & potato leftovers. Forgot to weigh in.
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Lifted fed today. Feels good!
Warm
Squatt’n
Bar
95
135 x5
185 x3
210 x 9/6unbroken
185 x10,8 all unbroken
Tbar
60 x10
70
80 x5
90 x10 drop
80 x5 drop
60 x5?
Incline DB’s
50
60 x10,10
Potroast & rice before & weighed 198 after lifting. I think having the sales job vs having the bodyshop job is starting to make it a little easier to gain weight. Been off my calories & weight is heading up.
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