Interesting. I feel like I could do more with it. Definitely can w safety bar. I may try as I work up to full depth again on squat.
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Let me know what you figure out…I’m interested
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Dude that’s hype as fuck. Nice
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Will do. Once I start doing full depth again (within 3 weeks) will text a few different bar set ups.
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I think it’s awesome that you’ve found this gym. Whatever happened with the other one, it can only be a good thing that you’re in a place surrounded by strong ass people instead of high school kids. Gains abound, dude!
3 Likes
Three singles at around your old max lift and then a PR that looked smooth and easy.
Great Hog just great.
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Hog you straight up are a menace. Three reps and max and then BOOM up flies a PR. Your training really makes my slow progression approach seem about is interesting as watching grass grow. Good work mate
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Nice work man!
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My metabolism must be ramping up I’m hungry af. I ate an extra meal yesterday and woke up hurngy today. I’ve already eaten my lunch 2 hours early. Glad I brought an extra meal. Oh and the weight is still down.
If nothing else this week will be a maintenance week then I can dial it back next week.
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02/15/2019— DE lower. (Night crew)
Warmup: bands, lunges, 4x15 DB OHP w 20s
DE squat: 60% bar + black bands
Wide box squat parallel SSB
265x3 x10 sets emom
Deadlift 2” deficit: 285 bar + black bands
X2 x8 sets
Rev hyper:
180x20 x4 sets
GHR:
X3 (f me hammys hated this)
X6 ( f my hammys)
X8
X8
X8
Banded Goodmornings black band
X15 x4 sets
Hanging knee raise
70 reps 5 sets
Suit case deadlift
145x :15 sec per side
Session time : 1:25
25k lifted (+2k last DE session)
Squats took a bit to be “explosive “. I need to back off the bar weight with that band.
Deads were. Little slow toward the end.
Grip is good. Did a 315 axle rack pull double overhand no problem.
It’s midnight…gotta go
12 Likes
Woke this morning to a 272 lb weight. I’ll take that.
Edit: just realized my last weigh in 9 days ago is the same weight… I’m still pleased considering all the crap I ate last week. This week was a wash with the holiday and my wife’s birthday. So zero foxtrot.
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Oh, music to my ears.
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These are money. I think they are helping.
I guess I’ll run this for 6-10 weeks and maybe do a mock meet/ test the lifts to see if I’m heading in the right direction…
If it is working I hate to interrupt the gains for testing. There is no way this doesn’t work though…
Dude, I got so much catching up to do, you’re getting beastly strong while I’m cutting…
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What ever dude. 
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I would say give it at least 10 weeks!
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Exactly. Just keep plugging away.
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02/17/2019– DE bench
Warmup: band stuff, 135x10 x2 rev hyper (I need to add GHR to this)
DE bench: 60% bar plus double red mini
45x20
95x10
135x10
165 bar +band x2 x 8 sets
DB decline bench 3 min set w/ 20s:
X150 (2 min straight +40 sec and 30 reps)
X27
X20
Tricep extensions w 50lb chain:
X20
X20
X20
Plate raise w25:
X20 x4 sets (+ 1 set)
Side raise w/ 10s:
X15 x4 sets (+ 1 set)
Rear delt fly on incline w/10s:
X15 x4 sets ( +1 set)
DB row on bench w/ 50s
X15, x15, x10 (+10 reps)
Shirley row:
90x12 x4 sets (+8 reps)
Barbell preacher curls:
75x6
75x7
75x7
75x5 (meh)
Offset farmers carries: one side 90 other 50
X5 sets
Time: 1:20 min
25K session (+1k from last DE day).
Played with the log a little. Today was good not a great day. The fatigue of this program is setting in. There are no real deloads, but you push through and adapt. It’s like the Bulgarian system in that way. Adapt or die. I did come in a little dehydrated so I assume sodium level is also low. I’ll sodium up and drink water. Tomorrow is heavy lower…
Still loving this.
https://www.instagram.com/p/BuAJ144lB7k/?utm_source=ig_share_sheet&igshid=1f7rx1ge8lqiy
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Did some body fat measurements. I’m down to 22-23% from 24-25%. Win win!
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02/18/2019– ME Lower (4” block pull)
Warmup: lunges,
4” block pulls conventional:
45x10
135x10
225x10
275x5
315x5
365x3
405x1
455x1 ( double overhand grip here)
495x1
505x1 (had maybe 5-15 more shut it down)
Seated Goodmornings w/ SSB
155x10
275x12 x 3 sets (+2 reps per set)
Reverse hypers:
180x20 x 5 sets (+20 reps. I hate these)
Banded hamstring curls:
X50,x30, x30,x30
Ab roll outs:
X7 x4 sets.
Time: 1:23 talked too much.
41k session. (Holy shit didn’t seem that much)
Today was a monster of a session. Didn’t feel like it at all. I may be feeling it tomorrow. Have a great week for Fam.
https://www.instagram.com/p/BuCiB3pFlcO/?utm_source=ig_share_sheet&igshid=16wv3e75ud0re
13 Likes