5/3/1 1+ week, 1st cycle bench day.
Slightly over caffeinated 
Bike, stretch lots of shoulder stuff. Tom Morrison I think is the guy. He writes mobility articles for t-nation & he works out wild, fukka hair tie. That rhymes.
Squats!
5 x65, 96
3 x135
20 x150 felt easier than 145 did the other day
Bench
5 x bar, 95, 115
3 x 145
6 x 165 (ass lifted just a little on 6)
10,7(w/pauses),7,5 x 135
Standing DB overhead 
5 x35, 40,40
4x 40
Plate loaded hammertime dip machine
5 x 180, 230, 270
9 x 290
Side lateral raises
10, 7, 6 x25 drop
10,8 x15
Triceps pull down rope couple two tree
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Squat day 1st cycle 1+wk
Bike lil stretching & engaged in hip activation butt showoff moves.
¡Squats¡
Lil wait for rack, did a set of 5-6 on empty hacksquat machine & 5-6 with a 60lb dumbbell
5 x95
3 x135
5 x145
3 x155
7+ x175 (#8 was slow & shitty but went up)
5,5,5,6 x 175
Did the sets at 175 to see if I was inline with what a linear progression of +10lb/wk to 5x5 would be. Appx 11 weeks squatting & started with 65lb on Smith machine 
New calc squat 1rm = 215 new 90% TM = 195
Chins 10, set of seated rows, chins 10
DB row 10,10,12 x60
BB curl 8,6 x65 drop 10 x45
Deload this week by the book to stay ahead of things. The week I said I was going easy I didn’t really & I have lots of grey in my beard. Workout smart. Glad I have some real TM #'S. Bench calc max didn’t move from one week to the next for the first time so maybe the end of easy noob Gaines is near. Maybe it’s an anomaly & I just keep getting stronger every week lol. Wake up weight sitting at 184-87
Easy Breezy. First 50+ deg day today 
Pushed a little on bike Warm-up to get a quad pump
OHP supersetted bw calf raises on rack frame
Bunch of 5xbar
5 x65
Db OHP 5 x40 (one set lol)
Pec flye machine one set
Pullup complex tried to control eccentric w/left side
Ab complex
Half assed elliptical time wasting
Not really looking forward to 3 more days like today but deload is deload. I’m going to have chiseled calves & a hard 8 pack by next week tho 
70hrs since calf raises. Last time I had doms like this it was 2002 & I played 2+hrs of indoor doubles volleyball.
5 hour editry.
Low bar squats stretch the calves pretty good.
Bike stretch shoulders swingmanhipgroovythrusters moar shoulders. Slowly shortening the distance between my hands on the jump rope I do dislocates with.
Blue lake no 1 turbo drink
Squats! Thought about doing bench & deadlift deload day but I like squatting mucho mas so squats lol. I get more ass & hamstring than quad from my squats FWIW.
W/U
Unpack & stand with 175 10-15 sec & rerack
10,10,10 x135 (is that 3x10 or 10x3??) All kinds of depth & pauses at said depth. Less than 2min bet sets.
2-3min later
20 x135 was a grind but knowing I’d done 150 got me thru last 4-5reps
That’s it. Squat cardio. Tons of calf stretching. Srsly second worst DOMS I remember ever having w/o underlying injury. Fading today though for sure. Still got dog walks in each of last 3days.
Last day of driving with my foot on the brake.
Warm-up on elliptical & I lied yesterday, squats hit my quads harder than my hammies but nowhere near my butt ox. Calves both feel good. Stretch & do shoulder stuff & hip stuff.
Deads
6-7sets 5-6reps of 135 fast as form allows. New setup feels good, straight line from midfoot thru bar & up to armpit, feet lined up with nonknurled stripes in bar (yaaay shins!). Set weight, chest up, drive thru floor, straight bar path against legs.
Bench
5,5 x 95
5 x 5ish x 115
Bar rests at bottom & flies up as fast as I can make her go. When she slowed down a little I stopped the set.
Whole bunch of perfect pushups (4-5sets?) with feet up on a 24" box. I miss doing those & will be adding them back into push assistance. Shoulder & tricep pumpz.
Potroast tonight, back to work on Mundee.
531 OHP day 5s wk 2nd cycle. TM =117
Warm up stretch shoulders hips, caught the tail end of the HS crowd so stretched in a room full of teenage girls who were louder than my headphones could drown out lulzzzz.
Start my day with…
Squats!
5,5 x95
3 x 135
Unrack & stand with 185
155 x 20. Not easy, slapped right plate on safety 2x’s at the bottom.
Then the ol’
Seated OHP
5,5 Xbar
5 x 75, 85
7 x 100 (form sucked last rep)
4 x 95
5 x 5 x 85 last set drop 65 x 6
6 x 65
Standing DB OHP
7,6,5 x 30
Lateral raise
8,7 x 20 drop 15 x10
10 x 15
Seated cable rows 4sets
Pullups 2 sets
Perfect pushups feet up 3 AMRAP sets
Volume feels great after a week putzing around
You a bigger man than me. I couldn’t have taken it.
But I make an even bigger woman! 
Not to single out the sexes as noisemakers tho… Deadlifter guy (who looks much bigger & more gym-pierenced than me) put his 3 non rubberized plates on to bang around today too. Sooo many rubber plates close by & he had to scavenge metal 45s for his noise show lol
I see you scratching on the 100lb bench press’ door CL 
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Well, he wanted everyone to know he was using 3 plates. He might have been having one of those non-motivation days, and thought somebody might comment and induce some motivation.
Hell it’s one more than my noise show!
Deadlift day TM = 275
Warm-up stretch get loose, cut stretching & hip loosenings a little short today. Shouldn’t a. Couch + lil Shakey car is not great for my back & hips.
Deadlifts
5,5 × 135
3 x 175
5 x 185
5 x 205
5 x 235
5 x 225
Back sore. Leftover soreness from shoveling but bad enough that I didn’t wanna do AMRAP on my 5+ set or really do any extra low back work.
Seated cable rows 4 work sets ~10reps ea
Pullup complex 4 total sets
Straight bar curls
10,9,7 x60 drop 8 x 45
531 cycle 2 5’s week bench day TM =185
Walked dogs before gym to try to get loose. Elliptical lots of stretching & hip stuff. Foam rolled around. Shoulders stuffs.
Blue lake no1 drink
Squats!
There was a traffic jam at the squat rack today. The ifbb physique girl, the guy who I first saw squat away from the mirror & me. Sort of bugged them to let me get my 20 in & be on my way. Didn’t wanna waste their time looking for the 2.5’s so just re-did 155lb
65lb dumbbell x 2 x 6-7
3 x135
20 x155 easier than last time
Bench
5 x bar, 95
3,5 x 135
5 x 145
7 x 155
5 x 5 x 155 drop 135 x 7
6 x 135
Low incline DB
Started each set with 15-20sec held stretch
9,9,8 x 45’s
DaDip
8 x 180, 230
6,5 x 270drop 10 x 180
7 x180
Perfect pushups feets up AMRAP x 4 lots of paused reps
Pec deck couple two tree
Triceps rope pulldowns couple two tree
Squat day TM = 195
Wobbled on my knee a tiny bit last night. Was worried I might have to sit tonight’s game out but I channeled my inner wolverine & got busy.
Bike stretch hips scap & 'tater cuff stuff
Squatz!
5 x bar,95
3,5 x135
5 x145
10 x165 (toyed with idea of going for 20 during set)
3 x175, 185, 195, 205
1 x 225 60sec 1 x225 (HEAVY, wanted to go clang)
3, 3 x185
Seated cable rows w/t-bar x3 sets
Pullup complex ~7-8 sets
DB curls bro 3 sets pyramid’d up
Left lat is feeling the recent eccentric focus for sure. Grow baby grow. Knee felt fukked up right after squats but felt fine during back workout.
OHP Day 3’s week TM = 117
Bike & short stepped stretching because there was a class going on in the stretch room. Had a quickie in with the heavy bags & nother on the squat rack.
Squats¿
65 DB
5 x95
3 x135
8? x 165
Wanted 20. Back wanted no part. TWEEK! Fuuuuu…
Front Squats
10 x 95
8,7 x115
OHP
5 Xbar, 65
3 x75
5 x85
3 x95
5 x105
4 x 5 x 95
6 x95
DB seated OHP
3 x 6 x 35’s drop 7 x25s
8,7 x25s
Side lateral raises couple two tree
Supaset!!
Seated face pull/triceps push down 3sets
Pec deck couple two tree
Feet high perfect pushups AMRAP x 4
Deadlift day 3’s wk TM =275
Took 2days because of my back/hip thing. I’ve had sciatica before & this is similar but different & not as bad at all. At the end of a certain ROM I get nerve fun thru my glute. Gonna take er easy but still do what feels good.
Bike stretch shoulders HIP-O’s
Deadlifts
5, 5 x 135
3 x185
5 x195
3 x225
5 x255
1 x255 (slow & not pushing with my ingerry)
5 x135 was like taking the Warm-up donut off a baseball bat lol
Front Squats
5 x95
5 x 5 x 115 my wrists haaaaate me
Pullup complex 7’s & 8’s, ~40-45 reps few paused reps few hang-n-force chin up reps
4 rounds seated cable rows
3 rounds seated DB curls
Bench day 3’s week TM = 185 but none of that really matters
Lifecycle quad pump stretch Armstrong limblimbering.
Bench presss
Bar x 5, 135 x 3
155
175
185
195
200 x 1 like I was combining bench press & glute moves.
2 x 2 x185
3 x 2 x175
3 x 6 x135
DB 45deg incline - I like these more than low incline I think.
3 x 8 x 45’s
Pushupsss x 2amramamap
Triceps pull downs couple two tree
Triceps pull upwards couple two tree
OHP Day TM 117
Warm-up stretch loosen things. Piriformis seems to be my problem so worky work.
OHP
Bar, 65, 85 x 5
95 x3
105
115
125 x1
130 x fail
8 x 2 x 115
Squats!
W/U
4 x 10 x 160
Was gonna do a 20rep set but was breathing by 8 & didn’t wanna reinjure my back/piriformis. 4th set was a grind breathing hard last 4-5reps.
Laid in the sun a lil yesterday 
Deadlift day irrelevant TM = 275
Bike stretch smash blue no1 drink
Deadlifts. Needed a 3 plate noise show to get to 4x BW for 3 lifts
135, 185 x 5
225 x 3
275
295
315
315
315 x1
3 x 3 x 275
Pullup show.
Weight has been steady @ 185.
185 x 4 = 740
200 bench
225 squat
315 deadlift
740 total
Ok so the 225 for 20rep squat goal set may not happen. I’d be happy with BW for 20reps I think. May still have a shot at 225 x 2+ on the bench & 1000lb including overhead press. I also may end up staying where I’m at thru June which would give me another few weeks to get to those goals. I’m planning on having all my abs visible unflex’d this summer (like every summer since I’m ~13) so I’ll be taking that into acct as of mid may or so. As dismorphic as it sounds, I couldn’t stand being much fatter than I am now & DEFINITELY not during shirt off season lol
Bench day TM = 185
Warm up on elliptical & as I’m stretching I realize my shin muscles in my right leg are basically asleep. Yesterday sciatica settled in there but it feels like it’s slowly healing with glute/piriformis stretches. Great, funny nerves in my “good” leg. I’m not worried but I am concerned. Anyway…
Bench
Bar,95 x 5
135 x 3
135 x 5
155 x 3
175 x 3
5 x 3 x 175drop
3 x 8 x 135
Dippity Doo’s
185 x 10
230 x 10, 10, 9
Triceps cable stuff like crazy.
Pink from the sun, son.
Going lighter with moar volume this week & taking a vaca from 531. Foot drop? Slipped disc? Oh boy lol.
Warm-up stretch shoulders pushups
Standing DB OHP
30 x10
35 x8,7,7,6drop
30 x6drop
20 x10
Incline bench
Bar, 95 x5
3 x 8 x 115
Squats!
5,5 x 95
3 x 135
3 x 10 x 165 <— grinding
Pushups feet only slightly elevated
AMRAP x 4 (something like 18,15,13,8)
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Pull stuff day
W/u on bike, stretch shoulders loosened
T-bar x4
Pullups x4
Seated cable rows x4
Cable pull downs x2
Straight bar curls couple two tree
Ez bar curls couple two tree
Leg gets a little better each day, still can’t stand on my heels tho
