May 25, 2023
Making up for some missed assistance:
GIANT SET
Ring Chins
10
10
10
10
GHR
10
10
10
10
CG Pushups
20
20
20
20
3 Likes
THINK BIG W2D3
May 29, 2023
Squat
135 x 5
225 x 5
335 x 2
335 x 2
335 x 2
335 x 2
335 x 2
Lightly wrapped the right knee, as it wasnāt feeling amazing during the warmup sets.
Bench Press
135 x 5
225 x 2
225 + 1 set of chains x 2
225 + 1 set of chains x 2
225 + 1 set of chains x 2
225 + 1 set of chains x 2
225 + 1 set of chains x 2
BB Row
225 x 10
225 x 10
225 x 10
225 x 10
Work has been very busy (my last week before moving to my new job/company!), but Iām trying to get everything in a good place for a smooth handoff. We just received news that one of the other Supervisors in our department just gave his notice of resignation as well.
5 Likes
June 1, 2023
THINK BIG W3D1
Squat
135 x 5
225 x 5
315 x 5
365 x 3
425 x 3
425 x 3
425 x 3
425 x 3
June 3, 2023
THINK BIG W3D1 Continued
Bench Press
135 x 5
185 x 5
225 x 5
285 x 3
285 x 3
285 x 3
285 x 3
Reverse Hyper - slight pause @ top with slow eccentric
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
Ab Wheel
10
10
10
10
10
3 Likes
June 7, 2023
THINK BIG W3D2
OHP
95 x 5
135 x 5
185 x 3
205 x 3
205 x 3
205 x 3
205 x 3
GIANT SET
Pullup/Chinups - varied grip each set
10
10
10
10
10
Reverse Wrist Curls
35lbs x Up + Down (using hanging KB on barbell end)
35lbs x Up + Down
35lbs x Up + Down
35lbs x Up + Down
35lbs x Up + Down
GHRs
10
10
10
10
10
Deadlifts
225 x 5
315 x 5
405 x 5
455 x 3
525 x 3
525 x 3 - could feel some lower back rounding on this set
495 x 3
495 x 3
Deadlifts didnāt feel amazing today. My usual order of operations was a little off, saved the deadlifting for last as my son was still napping at the beginning of the workout and didnāt want to risk waking him. Iāll blame the GHRs for making my pulls feel weak today. Thatās about the extend of my chaos for workouts!
4 Likes
still moving some serious weight, nice work mate.
1 Like
General Update:
Last weekend I had a fantastic golf trip weekend with friends. 16 of us stayed in a house and had a 4-man scramble golf tournament (an 18-hole round on Friday, and another on Saturday - two different courses). There were bonus points awarded for the longest drives, and closest to the pin.
I managed to win 6 of 12 longest drives for the weekend, which Iām very happy with considering the caliber of golfers I was against. Functional strength??? I had only played golf once so far this year prior to this tournament. Our group won the tournament and was considered one of the underdogs coming into this.
An awesome weekend catching up with some friends that I hadnāt seen in 10+ years.
My new job is going great. There is a TON more learning required, but I can see myself fitting into this role nicely already. The work/life balance it provides is far superior to my last job, and my wife regularly comments how much she appreciates the additional time Iām able to spend at home to help out with the hustle and bustle of family life. A win-win all around, no complaints here.
Training:
Think Strong W3D3
June 14, 2023
Squat
135 x 5
225 x 5
275 x 3
335 x 3
335 x 3
335 x 3
335 x 3
335 x 10
Decided to polish it off with a 10 repper, the triples were providing the stimulus I was looking for after some time out of the gym.
Bench Press
135 x 5
185 x 3
225 x 3
225 x 3 (+2 chains)
225 x 3 (+3 chains)
225 x 3 (+3 chains)
225 x 3 (+3 chains)
Barbell Row
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
That finishes off 3 weeks of āThink Strongā. Iām going to move into a few weeks of āThink Bigā, just to change things up!
6 Likes
Think Big W1D1
June 16, 2023
Speed Bench
135 x 10
185 x 3
185 x 3 (+3 chains)
185 x 3 (+3 chains)
185 x 3 (+3 chains)
185 x 3 (+3 chains)
185 x 3 (+3 chains)
Seated DB OHP
60 x 8
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
3-way Shoulders - front raise, side raise, rear raise
20lbs x 8, 20lbs x 8, 10lbs x 8
20lbs x 8, 20lbs x 8, 10lbs x 8
20lbs x 8, 20lbs x 8, 10lbs x 8
Incline DB Curls (+) = 8 full ātwistsā or rotations at bottom hang position
25lbs x 8 (+) 4
25lbs x 8 (+) 4
25lbs x 8 (+) 4
Whew, shoulders and biceps were pretty smoked after this one!
6 Likes
Shot a round of golf with my Dad for Fatherās day this morning. Tee off at 7:28am, and we were off the course sipping a Radler by 10:28am. A nice early round. Over to Dadās place this afternoon with all the grandkids for some outdoor fun + BBQ.
Think Big W1D2
June 18, 2023
Squat
135 x 5
225 x 3
315 x 5
365 x 3
425 x 4
425 x 4
425 x 4
425 x 4
These reps were hard enough. Squat isnāt in a great place, but Iām OK with it right now. My right knee is behaving, although some soreness is present during squats.
EMOM 5mins
4 Burpees
3 Sandbag Over Shoulder (150lbs)
Whew, cardio needs some work. A work in progress here. The āworkā portion took ~30s and then 30s of rest/attempting to find some air before getting after it again.
GIANT SET
Reverse Hyper
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
GHR
10
10
10
10
10
Ab Wheel
10
10
10
10
10
7 Likes
Congrats on your meet results and keep up the hard work
1 Like
Thanks @bigpappafrance, it was a great experience, Iām glad that I did it!
June 22, 2023
Think Big W1D3
Bench Press - slight incline
135 x 5
185 x 5
225 x 5
275 x 3
295 x 1
315 x 1
335 x 1
315 x 1
225 x 12
DB Bench
80 x 8
80 x 8
80 x 8
Chest Fly
40 x 8
40 x 8
40 x 8
Dips
10
10
10
3 Likes
June 28, 2023
Think Big W1D4
Speed Squat
135 x 5
225 x 3
225 x 3
225 x 3
225 x 3
Trap Bar Deadlift - high handle
225 x 6
315 x 5
365 x 4
405 x 3
455 x 2
495 x 1
545 x 1
605 x 1
405 x 5
Wide Grip Chins - held the stretch at the bottom of each rep
5
5
5
5
5
DB Pullover
50 x 12
50 x 12
50 x 12
50 x 12
50 x 12
Poundstone Curls - 25lb axle
100
2 Likes
moving some weight on the trap bar mate, how did it feel?
It felt heavy! Lol
Here is the rep 
4 Likes
Love that initial pause as you pulled the slack out of your body and felt the weight, once off the floor it moved pretty quick. Nice
1 Like
Thanks Simo! My back isnāt getting any younger, the āgrip it and rip itā technique is a thing of the past! haha
1 Like
July 5, 2023
Think Big W2D1
Speed Incline Bench
185 + 3 chains/side x 3
185 + 3 chains/side x 3
185 + 3 chains/side x 3
185 + 3 chains/side x 3
185 + 3 chains/side x 3
185 + 3 chains/side x 3
DB Seated OHP
80lb x 8
80lb x 8
80lb x 8
80lb x 6
3-way Shoulders (front/side/rear)
20lbs/20lbs/10lbs x 10
20lbs/20lbs/10lbs x 10
20lbs/20lbs/10lbs x 10
Incline Bench DB Curls + = 8 ātwistsā @ bottom hang
25lbs x 8 + 4
25lbs x 8 + 4
25lbs x 8 + 4
3 Likes
July 8, 2023
Think Big W2D2
Squat
135 x 5
225 x 5
315 x 4
365 x 3
405 x 3
405 x 3
405 x 3
EMOM 5mins
4 burpees
3 sandbag to shoulder (150lbs)
Whew, lungs were toast after this little EMOM. Need to include this type of work more frequently.
GIANT SET
Rev Hyper
20lbs x 10
20lbs x 10
20lbs x 10
GHR
10
10
10
Ab Wheel
10
10
10
5 Likes
July 11, 2023
Think Big W2D3
Bench
135 x 5
185 x 5
225 x 5
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
DB Bench
80 x 10
80 x 10
80 x 10
80 x 10
DB Fly
40 x 8
40 x 8
40 x 8
Dips
10
10
10
4 Likes
July 14, 2023
Think Big W2D4
Speed Squat
135 x 5
225 x 3
225 x 3
225 x 3
225 x 3
TBDL High Handle
225 x 5
315 x 5
365 x 5
405 x 5
455 x 5
455 x 5
455 x 5
455 x 5
Chins - variety of grips and holds at various angles to focus on the lats
~10
~10
~10
Reps werenāt strictly counted here, I was prioritizing time under tension and mind-muscle connection with these reps. I even added straps, just so I could strictly focus on the elbows-to-hips pull.
DB Pullovers
50 x 12
50 x 12
50 x 12
I want to like this movement. It just hasnāt āclickedā for me. I suppose I need to put some time in and watch some youtube tutorials. Iāll finish my sets with some decent strain, I feel tired, but I finish the set without it being obvious to me what muscles were just targeted. 
Axle Pounstone Curls - but only with a 25lb axle
100
5 Likes
Hah! Downplaying such a miserable experience. There is legit dude.
1 Like