Back at it again today. Felt like the weights moved well. Didn’t feel heavier than it should have.
Squat
5xbar
5x135
5x185
3x225
3x275
3x320
1x345
12x225
Decline situps
10xbw
6x10lb
6x25lb
6x25lb
6x25lb
6x25lb
Farmer walks with 100lb dumbbells
Looking forward to Thursday’s deadlift session
Paused bench
5xbar
5x100
5x125
3x150
3x190
3x215
1x240
Touch and go bench back off set
10x225
Close grip bench
5x10x135
Bicep curls
4x10 w.25lb dumbells
Went back to the gym with a vengeance after a miserable deadlift session on Saturday. Avoided the hex plates like the plague and used only bumper plates. Was feeling fatigued from deadlifting and squatting recently but I needed to get this one.
Deadlift
5x135
5x225
2x275
2x335
1x385
1x425
1x455 (hook grip PR)
2x470 (straps)
5x3x390
Sldl
8x225
2x8x245
Bent rows
3x8x135
Pull-ups (atrocious at this point)
2,4,5,5,5,5
Good mornings
3x5x135
15 minute cycling
I’ll get a vid of the 470 later. Thought I may have had it for a triple but I’ll save it for next time. Overall feeling good considering how I could barely pull 445 4 days ago.
Vid of 470 double:
OHP
5xbar
5x55
5x70
5x85
5x105
5x120
5x135
2x8x95
10x85
Lateral + rear delt raise superset
3x10
Nice work man!
Some solid deadlifting mate, great work.
I thought I’d give the 405 EMOM deadlift challenge a go today. Definitely felt under-recovered but I didn’t realize the extent of it until I started pulling. Loaded 405 onto the bar and realized almost immediately that 30 singles wasn’t happening. After an RPE 9 pull on the 6th rep I called it a day.
From what Ive observed, I need at LEAST 3 full days between max effort pulling sessions before I can come in and expect to feel near 100%. Lesson learned (for the 20th time). My next deadlift session is on Thursday, so that’s 3 full days of non-pulling movements in between.
My question would be why you’re pulling at max effort that regularly.
I should clarify, most of my workouts so far haven’t been max efforts (later in the coan philipi cycle its basically some sort of PR every week for the last 3 weeks). However last week was a 95%+ effort with a bunch of assistance work. For those kinds of days I need at least 3 days in between. Not that I would try to do something like that though, it’s just something I’ve noticed.
Squats
5xbar
5x135
5x185
5x205
5x245
5x280
5x320
5x225 high bar
Weighted situps
5x8 with 10lb plate
Farmer walks
8 sets with 80lbs
Preacher curls
5x8 with 15lbs per side
Decided to leave out hamstring work today as I’ve added sprinting twice a week to my routine. Hamstrings are still sore from last session.
Sprints (80-90% intensity)
15x25m with ~ 45 seconds rest
Paused bench
5xbar
5x100
5x120
5x140
5x165
5x195
5x220
Touch and go bench
225x9
Close grip bench
5x10x135
4x8 rear delt raise
That was a lot of sprinting mate 
Be careful those hammies might explode
That’s a great point. May have to adjust the volume there because my hamstrings are fried!
Hamstring a little sore still but overall felt decent.
Deadlift
5x135
5x135
5x225
2x275
1x335
1x385
1x405
3x3x415 (fairly comfortable)
3x3x340
Sldl
3x5x275
Pull-ups
2,4,6,8,6,4,2
Good mornings
3x5x145
Sprints (70-100% intensity)
6x55m
OHP
5xbar
5x65
5x75
5x85
5x95
5x110
5x125
3x8x95
Supinated rows
4x8x135
Side and lateral raises
Lighter deadlift session today
Deadlift
2x5x135
5x225
2x275
1x335
1x385
1x415
2x440
3x3x365
Sldl
5x315
2x5x275
Supinated grip rows
4x8x135
Wish I could do a session like that and call it light
Great lifting mate
Thanks for the kind words Mort. I’ve been reading your log fairly regularly and it’s clear that you are making excellent progress aswell! When I read the logs of the real beasts in this forum I find it hard to fathom how it’s possible to lift so much weight. Perhaps one day…
Squat
5cbar
5x135
5x185
3x225
3x265
3x300
3x340
GHR
5x10 bw
Farmer walks
Many sets with 80lb dumbells
Ab rollouts
3x6
Planks
5 min total