Lol give it another couple months 
it’s going to be a long journey that’s all I can say right now.
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Ur already a big boi just bulk up like 50lbs
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hitting 495 on DL must of felt good!!
Quick session today.
Deadlift
4x3x415 feeling fast
Incline press
5x205 (grinded that one out)
Pull-ups
Several sets of 4-6
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Front squat
5xbar
2x135
2x185
2x215
1x245
1x275
4x1x280
Bench
5xbar
5x95
5x135
5x165
5x185
5x215
3x255
15x185 TNG
Rear delt raise
4x10 w.30lb dumbbells
RDL
5x135
5x185
5x235
5x255
Tricep pulldowns
5 sets to failure
2 Likes
Front squat
5xbar
5x135
2x185
2x205
2x225
5x2x260
Bench
8x135
5x165
5x185
5x215
5x240
3x185 slow eccentric
5x135 slow eccentric
Rows
8x135
2x8x155
8x185
8x135
Bicep curls
4x8
2 Likes
Lower back was still fatigued. Deadlifts felt horrible. I’m never working out in the morning again lol I’m just super weak when I do that.
Deadlift
5xbar
3x225
2x275
1x325
1x365
1x405
4x1x435 (felt awful)
Incline press
5xbar
5x95
5x135
5x155
5x180
5x205
6x135
Pull-ups
2,4,6,8,6,4,2
2 Likes
Maybe this was my problem the other day. Hitting a morning session instead of an evening
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Morning workouts are the devil. Guineapigs pigs peak in the late afternoon
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Didn’t get much sleep today. Session went reasonably well though.
Front squat
5xbar
2x135
2x175
2x205
2x235
2x260
4x2x265
Bench
8xbar
5x95
5x135
5x155
5x185
5x215
6x240
10x135 close grip
5x135
Rows
8x135
8x155
8x185
8x155
8x135
Bicep curls
4x8
Facepulls
4x8
Deload day for deads
Rows
8x135
8x155
8x185
5x205
5x185
2x8x135
Incline press
5xbar
5x95
5x135
5x160
5x185
5x210
8x135
Rear delt raise
4x10
Bicep curls
4x8
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But where’s the deads?
No pulling whatsoever according to Kroc!
2 Likes
Front squats
5xbar
5x135
2x185
2x210
1x245
1x275
3x1x285
2x285 fairly comfortable
Bench
5xbar
5x95
5x135
5x160
5x185
3x225
3x260
15x155 close grip
Facepulls
5x8
Dips
2,4,6,8,10,8,6,4,2 (20 seconds in between)
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Would you mind explaining how you do your face pulls?
Sure! I use the cable machines and usually just use whatever handle is on the thing (using different grips couldn’t hurt). I sit down and lean back, and “row” the handles to as close as my nose as possible, squeeze and hold it for a second, then release the weight slowly while staying leaned back. Then repeat.
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Front squat
2x5x135
2x185
2x205
2x235
4x2x270
2x275
Bench
2x5x135
5x165
5x185
5x215
5x245
15x135
4x6 bicep curls
4x8 facepulls
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Arguably my worst session of the year. Jesus. Went in with 3x5x415 in mind, barely managed a set. Incline press felt like a ton of bricks at 135 so I just left the gym in disgust after a couple of sets.
Deadlift
5x135
3x225
2x275
1x325
1x365
1x405 (really easy tbh)
5x415 (death)
Incline press
5xbar
5x95
3x5x135
Something is wrong with my deadlift. I can’t put my finger on what it is. Front squat, bench and incline are exploding. Deadlift just seems to hover around what it’s been for awhile. Not enough volume? Maybe I set the goal weight too high in the program. I’m not sure tbh.
I think I may not be pulling enough to make any progress right now. Given how busy and stressed out I am right now I can’t see myself going more than 3 times a week.
I may just do high volume, lighter deads until the end of May to try and get some volume in. Something like 4x8 starting ridiculously light. I think bottom line I need to go lighter.
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Hmm…
Fatigue Management?
Overload?
Adaptive resistance?
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Fatigue management non existent brah. Even though I’ve been deloading every month I feel like my lower back has definitely taken a beating. I may just lay off deadlifts for the next month and just focus on pull-ups and rows.
What’s adaptive resistance?