Military Press
Bar 7 pu
65 7 pu
85 7 pu
105 7 pu
115x5 10 lcr
135x5 10 lcr
155x5
JL Press
bar 3x8
55x8
back flies
15 2x10
20 2x10
I skipped deadlifts this week because I had twisted my knee pretty bad at work mounting tires. Lower back got a nice break too. And back to back to back 60’s wear on you especially if there is no end in sight.
Skwaats
Bar
135
185
225
280x3
320x3
360x3
280x7
Kneeling cable crunches
4 sets
Meant to have longer in gym to hit the ghr but overslept some. I was watching some jl holdsworth technique videos and he had suggested widening your grip on the bar while pulling down with your lats. I just could not quite get that right and the bar was rolling all over my back. On my down set I moved my grip back in and felt much tighter and far more solid.
I did something to my right lower quad either squatting or at work Fri before last ending up me going to the ER because the swelling wouldn’t go down. I never did find out exactly what was wrong with it. My leg has improved enough that I squatted today pain-free, but I feel like I wasted the best part of my cycle by not training for 9 days.
Skwaats
Bar
135
185
225 3x3
275 3x3
GHR
bw x some
Green band 3x6
Kneeling cable crunches
4 sets
I was planning on restarting my 5/3/1 cycle after I take this week nice and slow.
Bench
Bar 5 pu
95 5 pu
135 5 pu
185 3x3 10 lcr
225 3x3 10 lcr
Rear laterals
10 3x10
Just trying to get back into the groove today.
Skwaats
Bar
135
185
225
260x5
300x5
340x5
260x10
Gar
Bw x6
Green band 3x6
Kneeling cable crunches
6 sets
Felt decent today, actually got 7 hours of sleep.
Bench
Bar 5 pu
95 5 pu
135 5 pu
165 5 pu
195x5 10 lcr
225x5 10 lcr
250x7 10 lcr
195x13 10 lcr
Rear laterals
10 3x10
JL Press
Bar x10
65 2x10
Have been taking my mommy to the gym for the past couple weeks and she is getting lots better and is squatting to parallel after barely being able to do half squats 2 weeks ago.
Death lifts
135
185
225
265
295x5
340x5
385x7
I had a nasty back pump by the time I finished 225 probably because I was a little dehydrated (not alcohol related) and had short rest times because of limited time to be there. My form was also terrible on the last 2 reps letting the bar get out in front of me. Still, happy I got it for 7. I might try for a 1 rm during my 5/3/1 week.
Military Press
Bar 7 pu
65 7 pu
85 7 pu
115x5 7 pu
135x5 10 lcr
155x7 10 lcr
Back flies
15 1x10 10 lcr
20 2 x10 10 lcr
Decided not to do FSL because bench is Saturday. Otherwise 2 rep improvement over a couple weeks ago. My last pin was Sunday of about 150mg because that finished off the vial. Next Sunday I will start tapering my adex down and the following Sunday start my nolva at 40mg.
Skwaats
Bar
135
185
225
280x3
320x3
360x4
280x8
Get
bw x6
Green band 3x6
Kneeling cable crunches
3 (double) sets
Bench press
Bar 5 pu
95 5 pu
135 5 pu
175 5 pu
210x3 10 lcr
240x3 10 lcr
265x5 10 lcr
210x14 10 lcr
Rear laterals
10 3x10
JL Press
Bar x10
65 3x10
Tricep rope pulldown
4 sets for a pump
Good day. My mom is still progressing very quickly and actually got a couple of pushup from the knees. No way she could have done that last month.
Military Press
Bar 7 pu
65 7 pu
85 7 pu
115 7 pu
125x3 5 pu
145x3 5 pu
160x6 5 pu
125x11 5 pu
Back flies
15 2x10
20 1x10
I did skip deathlifts this week just due to time constraints but at least I have a training partner now. Also I think I was running my Ai too high on cycle because the libido increase just wasn’t there until I halved my dose this past week and it came roaring back even though I am not pinning anymore.
Skwaats
Bar
135
185
225
265
300x5
340x3
380x3
300x9
Ghr
bw x6
Green band 3x6
Kneeling cable crunches
3 sets
I really think those 2 exercises have helped my squat as now I can actually feel my legs working while squatting and not just my low back giving out right away.
Bench with 5 pull ups
Bar
95
135
185
225x5
250x3
280x3
225x12
JL Press
Bar
85 3x6
Rear laterals
10 3 x10
Dumbbell row seizures (I think other people call them Kroc rows)
125x15 each arm
Good fun today.
Power cleans
135x3
155x3
185x3
Deathlifts
185
225
275
315x3
360x3
405x5
315x12
Farmer walks
90s
2x1 flight of stairs
1x2 flights
I thought today was decent. Hadn’t done farmers walks in quite a while and my traps are sore as f*&#. Also started nolva at ~40mg a day today.
Military Press
Bar 7 pu
65 7 pu
95 7 pu
115 7 pu
135x5 5 pu
155x3 5 pu
170x4 5 pu
135x12 5 pu
12 pu
Back flies
15 1x10
20 2x10
Tricep rope pulldown
3 sets of some
Anybody else have a friend who only goes to the gym once maybe twice a month and still somehow gets stronger than you while consuming as much beer as possible? I think I need to train just a little harder or something.
Wanted to work up to a heavy single today and that was it. See if I can get the video to load.
405 today
Bench
Warmup
295x1 (10 lb pr)
305x1 (ass came off the bench but I am counting it)
3 plates is within sights. I haven’t decided if I want to hit a deadlift single tomorrow or just do the regular 5/3/1 week. I guess I will figure it out after the bears win.
Military Press
Bar 7 pu
65 7 pu
95 7 pu
110 7 pu
120x5 7 pu
140x5 7 pu
155x8 7 pu
120x13 7 pu
Back flies
15 2x10
It was hot as hell in the gym today. I like how going on 4 weeks after last pin I am still hitting at least rep prs.
Bench
Bar 5 pu
95 5 pu
135 5 pu
155 5 pu
175x5 5 pu
205x5 5 pu
230x8 5 put
175x? (Lost track guessing 10) 5 pu
Rear laterals
10 2x10
Feeling beat up prolly from me trying to hit some maxes after thanksgiving. Strained my left hip flexor and my right wrist hurts under load. Thus I am going to lower my TMs until I feel better. Tried squatting last Friday but couldn’t get to parallel without pain and haven’t tried deadlifting since. Also am going to work on staying tight on the bench with 2 second pauses, which sucked today. Decided I got too fat on my way to ~220 lbs so I’m going to try cleaning up the diet and adding more loaded carries and the like.