Lol, that may be part of it! But the shoulders and core were proving to be difficult to coordinate to hold that position.
Aug 13, 2023
Run, 6 intervals of:
1:30run
2min walk
Also, baseball game this evening. End of the year tournament is next Saturday, looking forward to it.
Aug 14, 2023
24" Box Jumps
5
5
5
5
Trap Bar DL - high handle
365 x 6
405 x 4
455 x 2
405 x 6
455 x 4
505 x 2
GIANT SET - 3 rounds
Goblet Squat
65lbs x 15
Back Raises on GHD
15
Banded Facepulls
50reps (red/blue/red)
Aug 17, 2023
Landmine Rotation + Press (weight listed as weight added)
25lbs x 5/side
50lbs x 5/side
50lbs x 5/side
50lbs x 5/side
EMOM 25mins
Min 1: 20 pushups
Min 2: 65lb Gorilla Rows (10per hand)
Min 3: 30s battle ropes
Min 4: 50lb Landmine Thrusters x 10
Min 5: 30s OH KB Carry 53lbs
Repeat 5x
Aug 21, 2023
Box Front Squat
155 x 6
205 x 4
245 x 2
205 x 6
245 x 4
295 x 2
GIANT SET - 4 rounds
GHR
10
Reverse Lunges
40lb DBs x 8per leg
Reverse Hypers
20lbs x 12
You good mate ?
Hey Simo! I appreciate you checking in.
Things are good, thank you. We are nearing the end of the summer before our oldest starts school and our youngest begins daycare, so we have been busy trying to get some activities in before our new routine hits.
Workouts have been going ok still (I owe a few to this log!), and have been working on some running 1-2x per week. We are having a bunch of friends over tomorrow night for my wifeās birthday, and then for the remainder of September, my wife and I are going on a little 30-day cut. I did manage to drop a few lbs (seeing as low as 214.8 lbs on the scale) but have still fluctuated up to 218 within the past week. It has been years since seeing under 210lbs on the scale, so Iām planning to chip away at fat loss until I get there.
My new (in June of this year) job is going well. It is very busy, and Iām learning a lot. Days fly by and it does provide some additional flexibility over my last job. I will really notice it this winter when Iām not having to work nights and 12+hr shifts.
I hope all is well with you!
Good to hear everything is going so well. Sounds like you are kicking goals everywhere mate, family, work, training and life.
Me and the family are all good down here . First day of spring yesterday, so really looking forward to some warmer weather. Lol not that we have cold compared to up there.
My middle daughter goes to high school next year and sat an entrance exam for the elevated learning program this week. Her older sister managed to get into the program so she has been very nervous and a little stressed. She did her best so now we just wait and see. The rest of the family are all good. My son (10) came with me to my strongman comp last weekend and moved it. So good to have him cheer me on.
Keep training hard mate and hope the mini cut goes well. Ab city here you come.
Iāve been slacking on my logging, sorry folks!
Aug 22, 2023
Run outside ~20mins, still trying to work on that longer duration (for me) conditioning.
Aug 23, 2023
Neutral Grip Pullups
+10lbs x 5
+10lbs x 5
+10lbs x 5
+10lbs x 5
Floor Press
185 x 6
205 x 4
225 x 2
205 x 6
225 x 4
275 x 4
225 x 10
Seal Rows
65lbs KB x 10/arm
65lbs KB x 10/arm
65lbs KB x 10/arm
L-Sit Holds
12s
12s
12s
DB Triceps OH Ext
50 x 15
60 x 12
60 x 12
60 x 12
Aug 28, 2023
24" Box Jumps
5
5
5
5
Trap Bar DL - High Handle
385 x 6
425 x 4
475 x 2
425 x 6
475 x 4
525 x 2
Goblet Squat
65lb KB x 15
65lb KB x 16
65lb KB x 17
Back Raises - on GHD
15
16
17
Banded Facepulls - blue mini
50
50
50
Sept 1, 2023
DB RDL ārun the rackā
50 x 8
60 x 8
70 x 8
80 x 8
90 x 8
100 x 8
Zercher Squat
165 x 6
205 x 6
225 x 2
205 x 6
255 x 4
295 x 2
GHR
10
10
10
Rear Foot Elevated Split Squats - holding KB in goblet
53lbs x 10/leg
53lbs x 10/leg
53lbs x 10/leg
Ab Wheel
10
10
10
Sept 5, 2023
Landmine Rotation to Press - per side
45 x 5
70 x 5
70 x 5
70 x 5
Floor Press
135 x 10
185 x 6
225 x 6
245 x 4
275 x 2
245 x 6
275 x 4
295 x 2
Chins
10
10
7+3
DB OH Ext
60 x 12
60 x 12
70 x 12
Feet Elevated Pushups on Handles
10
10
10
Pallof Press - blue mini
10
10
10
Sept 9, 2023
EMOM 25: (5 rounds)
I missed your log!! Hope all is well
Brief log update:
Hi all! I know it has been a while, but I just wanted to pop in with some workout updates. Things are going well on the life/family/job front, so no significant updates there.
I ran 5/3/1 Triumvirate through October, strength is down but it isnāt concerning me too much right now (frankly, if it wasnāt down it would be miraculous given my inconsistent lifting schedule):
1ās week top sets:
Press: 195 x 5
Deadlift: 545 x 2
Bench: 295 x 3
Squat: 430 x 3
Staying generally healthy, and strong enough. Lifting is just taking a bit of a back burner while my wife and I invest a lot of ourselves into our home/family. The lifting is still a fantastic outlet for me, and I notice (mentally) when I am in need of a workout.
Iām currently running āOccamās Protocolā from Tim Ferrisā ā4-Hour Bodyā. It is based on Arthur Jones/Darden type workouts with 1 set per exercise of high rep count, slow conc/ecc (5s up/5s down). Lots of TUT. Iām only two workouts in, but the length of workouts (well under 30 minutes) is very attractive right now. A lot better chance of adherence for myself. Something is better than nothing, so itās worth a shot!
I hope you all are crushing it!
Still stronger than 99+% of the planet mate. Good to know you are doing well. Play on.
Did you mean to say you got weaker on 5/3/1 triumvirate or is it just because of general life stress right now?
I hope things are well with you too Simo! Hoping to play some catch-up on your log shortly!
No, no, definitely not. 5/3/1 just let me move some familiar movements and %'s for me to acknowledge that Iām not where I was 1+ yrs ago. This didnāt come as a surprise given my inconsistent training schedule, but merely an observation worth noting.
Well, Iām putting it in writing that I am going to run 5/3/1 BBB (3-day/week version). My work is going to slow down, ever so slightly, until the new year, so Iām going to take advantage of that by putting some more of my resources towards my lifting.
Running it as 3/5/1.
5/3/1 BBB Day 1 Week 1
Dec 15, 2023
Press
45 x 5
95 x 5
115 x 5
135 x 5
155 x 3
185 x 3
205 x 4 ā No grinding, smooth reps, just getting acclimated to some heavier weights again. Cycle 2, expect to see me try to show off.
185 x 3
155 x 5
70 x 10 ā Yes, just 70lbs. Nice slow, concentric and eccentric. Lots of TUT and lots of pump.
70 x 10
70 x 10
70 x 10
70 x 10
Chins - These were superset with the BBB sets of 70 x 10, varying grips
10
10
10
10
10
Iām good mate. Did a powerlifting comp last weekend so this week I have done almost nothing. Felt good 
5/3/1 BBB Day 1 Week 1
Dec 17, 2023
Deadlift
225 x 5
275 x 5
315 x 5
375 x 3
435 x 3
490 x 3
435 x 3
375 x 5
RDL
165 x 10
165 x 10
165 x 10
165 x 10
165 x 10
Deadlift felt solid at these weights. Iām optimistic that my pulling strength hasnāt run away too far. Iām already thinking about some numbers that Iād like to aim for next cycle. Hips have tightened up a bit (hooray for sitting for 8-10hrs per day in an office after deadlift day), but working in some stretching and percussion massager to help out.
Ahhh got it. Well, that is life, unfortunately
you didnāt tell us what lift it was, I just assumes bench press. LOL
Haha, I leave the forum for a few months and forget how to log my workouts! (Edited 
)
5/3/1 BBB Day 3 Week 1
Dec 20, 2023
Z-Press
45 x 10
95 x 5
135 x 5
155 x 3
185 x 3
155 x 3
135 x 5
95 x 5
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
DB Row
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
This was supposed to be bench press, but Iām not a big fan of bench press, so I plan to use the ābench dayā as my āpress something overhead dayā, which is not to be confused with my actual āpressā (military) day. My bench has not progressed in ~7years despite it being one of my āmain liftsā during most of that time. Iām going to see how a second overhead press day feels in place of bench.
This idea entered my head when I was listening to a āGiants Liveā podcast with Iron Biby who said that he no longer bench presses as he finds that bench competes with his overhead press by restricting mobility (paraphrased).
Iām expecting to rotate in some log press, DB press and other variations on this free overhead pressing day.
I hope everyone has had a fantastic holiday!
5/3/1 BBB Day 4 Week 1
Dec 23, 2023
Squat
45 x 10
135 x 10
225 x 5
275 x 5
315 x 3
365 x 3
405 x 4
365 x 3
315 x 5
135 x 25
135 x 25
I got the 50reps done in two sets rather that 5 x 10. My legs took 3 days to get rid of DOMS, even with some skating with my oldest son and some time on the AirDyne. A good squat day overall.
GHR
10
10
10
10
10