Oct 13 2019
Pecs feelin ok today, still not gonna bench this week. I plan on taking it real light coming back.
Decided to hit deadlifts before squats… that was a mistake. Lower back was so pumped I couldn’t finish my prescribed squat sets. I’m thinking I’m a little over worked here. Might do a deload this week with an almost pec injury. Everything is feelin heavy.
On another positive note though… go gamecocks on that wonderful performance against Georgia yesterday.
Deadlifts
225x1
275x1
315x1
365x1
395x5,5,5
Squats
135x3
185x3
225x3
275x3
315x5,5
Oct 16 2019
Band dislocates 3 x 10
Bench
45lbx25
45lbx25
55lbx25
Front Squat
work to RPE 9 front squat set of 5
135
185
225
245
275
Pretty happy with this. My legs have the strength but my upper back and core do not.
Band Lat Pull Down (Average Band)
1x12 (holding low)
3x6 (holding high up)
Band Pushdowns
5x12
2 Likes
Laid off the past two sessions this weekend. Went backcountry camping/fishing in the Smoky Mountain National Park. I went back and checked my total distance on foot… ended up walking 21 miles. Needless to say thats the reason why im pretty sore lol. Back at it tomorrow.
3 Likes
Oct 22 2019
Trying to salvage one session to make up for all I missed the past few days
Squats
135x3
185x3
225x3
275x3
325x3,3,8
315x2,5 (wraps)
Hit amrap of 8 at 325 on the top set. Started to lose my brace so cut it short. I think my conditioning or work capacity needs some help. Was pretty out of breath near the end of that set. On my first wrapped set my damn wrap came undone.
Bench
Bar x 20
95x15
135x5,5,5
Deadlift
225x1
275x1
315x1
365x1
Oct 24 2019
Trying to get back to some weight with benching. My pec doesn’t hurt anymore and doing some high rep stuff week seemed to help. Gonna cap all my sets weight at 185 until that feels good to move on.
Pause Squats
135x5
185x5
225x5
275x2
295x5,5,5
Close Grip Bench
Bar x 10
135x5
155x5
180x5,5
Snatch Grip Deads
225x10,10,10
2 Likes
How does the close grip bench feel on the chest?
Not too bad, felt it more in my shoulders than pecs. Crazy how after just two weeks weights that were light could feel heavy. Im gonna follow program but really try to watch how much im pushing it. I def dont want a pec tear lol
1 Like
Good work on catching the signs for deload
1 Like
Oct 25 2019
Feeling tired this morning. Auto regulation kicking hard to do less this morning so that’s exactly what I’m doin.
Deficit Deads
225x5
275x5
315x5
335x5,5
Bench
Bar x 10
135x8
155x8
180x8
1 Like
Good call man. Seems like you’re getting a little best up lately. Never hurts to back it off for a couple weeks.
1 Like
Yea your right about that, trying to just take it easy until things start coming together. These volume cycles always get the better of me. I like lots of sets at 2-3 reps more than sets of 5-8 lol
Oct 27 2019
Got a good nights sleep last night and I’m feeling good today.
Squats
135x5
185x3
225x3
275x3
315x1
335x3,3,3 (belt on for these)
305x5
Comp Bench
135x5
155x5
185x3
200x1
210x3,3
195x5
Deadlift
225x1
275x1
315x1
365x1
405x1
420x3,3
380x5
Oct 29 2019
Feelin good again tonight, unfortunately my son and wife are sick. Was kicked out of the room so my wife could get some rest lol. Took advantage of that free time.
2 Count Pause Bench
135x3
155x3
165x5
180x5
210x5
190x5
Bench is feeling back to normal, my pec isn’t hurting or feeling weird anymore. Trying to teach myself to stay as tight as I can.
Pause Squats
135x3
185x3
225x3
250x5 (belt on)
280x5
315x5
300x5
These felt damn easy on my top set. I had at least 20 more pounds in me. To think a year ago, squatting 315 for 5 regular reps only happened on good days. Feels good making progress.
2 Likes
That’s great news about the pec my man. Played it safe and it paid off.
1 Like
Nov 1 2019
Deficit Deads
225x3
275x3
315x5
340x5
365x5
315x5
TnG Bench
135x8
155x8
170x8
185x8
1 Like
Nov 3 2019
Felt like I could pull 600 pounds today. Speed off the floor was as fast as it’s felt in a while.
Facepulls
4x20
Squats
135x3
185x3
225x3
275x2
315x1
350x3,3,3
Comp Bench
135x5
155x3
180x3
200x1
225x3,3,3
Deads
225x1
275x1
315x1
365x1
405x1
435x3,3,3
2 Likes
Nov 6 2019
Picked up a few pairs of 25KG plates while Rogue has this 5$ shipping deal. These things are nice.
Facepulls
4x20
Bench (2ct Pauses)
Barx10
155x5
170x5
180x5
200x5,5,3
Pause Squats
Barx10
155x5
200x5
265x4
308x4,4,4
Looks like youve got a solid setup! How much money would you estimate you’ve put into everything so far?
1 Like
I’m in the realm of 3000$. I’m interested now I may look back and calculate how much that amount really is. Would do it over 100 times though. The convenience of a home gym is so worth it.
2 Likes
