Cycle 4 Deadlift Day
2022-10-22
Did not want to train today at all, but I signed up for that push/pull competition in March, so…
Front Squat
185 4x6
Work these back up to 3x8
Deadlift
365x8,6
Back didn’t twang on 6 but it let me know it would on 7, so I stopped.
Stiff-legged Deadlift
275 3x8
Hopefully the extra 40lbs will make up for not finishing DLs. Hamstrings were burning, so…it’s good.
Ab Wheel Rollouts (knees)
2x15,13+2
Taking longer rests, 3-4 minutes.
I think I’m finally learning to right-size my lower body work. I’m good-sore, but not annihilated. I’ll be ready for Bench Day 1 tomorrow with no hangover fatigue.
Push/Pull in March- cool man 
Cycle 5 Bench Day 1
2022-10-24
Bench Press
185x1
165 3x12
Prescribed single was stupid easy, as you might expect
Monster Mini Pull-Aparts between BP warmup sets
5x20
Wide Neutral Grip Pulldown
215 2x12, 2x10
Neutral Grip DB Press
70’s x10,10,8
1 Arm DB Row
70 3x10
Cable Triceps Pressdowns
90 2x12, 2x10
Pec Deck
150x11,10,10
EZ Curl Bar Curls
90x10,9,9
Didn’t think I’d get through it, since I only got 3 hours sleep last night, but it turned out all right.
My arms and shoulders have gotten noticeably larger in the last 6 weeks. Legs, not so much.
Cycle 5 Squat Accessory Day
2022-10-24
Leg Press (full range)
400 3x10
45 Degree Hyperextension
Bw 3x12
Good Girl Machine
160x12,15,13
Bad Girl Machine
160x12,15,13
Leg Extension
110 3x10
Seated Leg curl
180 3x10
Standing Calves
280x12,12,12
Face Pulls
65 3x12
Side planks
2x45 sec
Plank
3x30sec
Abs were fatigued already somehow
Bigger arms and shoulders? Has your bodyweight gone up?
I honestly don’t know. I rarely weigh myself lately.
I’m a long way away from that. Good show.
Cycle 5 Bench Day 2
2022-10-28
Multigrip Bar Bench Press
190x1 (3 count pause)
170 3x10
MAG Neutral Grip Lat Pulldown
230 4x8
High Incline DB Bench Press
60’s 3x8
Machine Chest Supported Row
210 3x10
Dips
BW+5 x 12,
BW+10 2x12
BW+25 x 12
Seated DB Hammer Curls
40’s 4x10
Amazing how much difference enough sleep and food make. Knocked this out in about an hour, whereas the last bench workout took almost 2 hours.
Cycle 5 Squat Day
2022-10-30
SSB squat warmup
145x4
175x4
205x3
235x3
265x2
295x2
Belt on
325x1
Hatfield Squat
345x2 (paused)
305 2x10
SSB Squat (Full, paused)
225 x 8, 6
Low back ping. Stopped. Back is obviously rounding at bottom, may have to reduce ROM slightly on these
Ab wheel Rollouts (knees)
15, 12+3, 10,10
Smith Machine Lunge (Right only)
70 2x8, 15
Guess I’ve been sandbagging on these
Standing Calves
BW+300 3x12
BW+200 x 20
Cycle 5 OHP Day
2022-11-01
Axle OHP (false grip)
75,95, 105, 115, 125 x 4
135x2
120 x 11,10,10
Easy
Seal Row
165 4x8
Tapped the bench bottom every rep
Larsen Press, Paused
170 3x8
Got all prescribed reps with legit pause
Wide Neutral Grip Pulldown
210 3x12
EZ Bar Skull Crusher
90 2x12
85 2x12
Delt Raise Giant Set(rear side front)
25’s 3x8
DB Reverse Curls
30’s 3x10
Big ole triceps pump.
Cycle 5 Deadlift Day
2022-11-02
Deadlift
135,225x5
315x3
365x2
415x1
375x7
SLDL(soft touchdown)
295 3x8
Upright Rows
85 3x10
Seated Calves (Smith Machine)
185 12,12,15,12
Cutting out the front squats. Counted up my sets and I think I’ve got too many sets for lower body that involve axial loading. It feels right, as I’m not buggered and my low back doesn’t hurt.
Cycle 6 Bench Day 1
2022-11-04
Bench Press
195x1
170 3x10
Hanging on to the reps as the weight goes up. Nice
Super Close Neutral Grip Pulldowns
220 x 10,9, 8, 8
Lotta biceps goes into these. Not sure I like this variation.
Neutral Grip DB Bench Press
75’s 3x8
Go for 10 reps next time
1 Arm DB Row
90 3x10
Triceps Cable Press Down
90 2x15, 2x12
Cable Flies
70 x 15,12,12
EZ Bar Curls
90 3x10
Arms and shoulders are getting nice and big, but I have a neck like a stack of dimes, so it looks kinda weird.
I think the technical term for this is “getting stronger”.
Well, yeah…if you want to get technical about it.
I’ve figured out why people are asking me if I’m ok after a hard set
Well said.
I bet we all (this group here) get that time to time.
Cycle 6 Bench Day 2
2022-11-07
Multigrip Bar Bench Press
200x1
175 x 10, 9, 9
Finally get to touch 200 for a minute. long 1-2-3 pause on the single.
Close Neutral Grip Pulldowns
230 x 10, 10, 9, 8
High Incline Neutral Grip DB Bench Press
60’s x10, 10, 8
I believe this is the first time my right side has outlasted my left…
Chest Supported Row Machine
210 3x12
Dips (Straight legs)
BW+25 x 15, 3x12
Seated DB Hammer Curls
40’s 3x12
Reverse Pec Deck
135 3x12
I told my wife the other night, “You know hon, if you keep feeding me I’m just going to keep getting bigger.”
And then she cooked some more food for me.
Cycle 6 Squat Day
2022-11-08
SSB Squat Warmup
145, 175, 215x5
255x3
Belt
295x2
325x1
Hatfield Squat
355x1
315 2x8
SSB Squat
245 3x10 (PR reps +2)
Right leg Smith Lunges
90 3x8
Standing Calves
BW+200 x20,15+5, 12+8
Nary a back twinge. Still doesn’t feel altogether right, but I didn’t ping it again, at least.
Cycle 6 Overhead Press Day
2022-11-11
Axle OHP
140x1
125 9,8,8
Seal Row
165 4x9
Paused Larsen Press
175 3x8
Wide Neutral Grip Pulldown
220 3x10
EZ Bar Skull Crushers
90 2x12
85 2x13
I’m just going to drop back to 85 for all sets and work up to 15s
Lateral Giant set(front/side/rear)
25’s 3x9
DB Reverse Curls
30’s 3x12
Really didn’t show up today. OHP felt heavy and I was struggling to keep in the game the rest of the workout. Progressed a couple of things despite that, so…overall good.