Formerly under 2-SCOOPS but couldn’t recover my account so starting new log. Been a minute since I’ve posted anything but I’ve been able to lift a couple times a week consistently for a couple years now. I lift by myself in my basement so I’ve had to adjust things from back in the day when I had spotters. I feel like I’m at a good point now so decide to post again.
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Great to see you back dude.
Thanks!
For anyone interested, you can look at my old log. I’m turning 40 in a couple months and have two toddlers (5 and 3) so my whole goal is to ideally get back to 90% of where I was 13 years ago. I think I’m at about 80%-85%-ish now. Bodyweight is somewhere in the 180-190 range I think? I almost exclusively use a spider bar for squatting. I have a Rogue squat bar but no spotters make straight bar a little more interesting. I lift after the kids go to bed so I lift from about 830pm-1030pm. That’s also a reason you won’t see much deadlifting. Even with blocks, it’s a little noisy. Maybe I’ll get pads at some point. Any equipment, lifting or powerlifting gear questions let me know.
last night squat night
11/13/2025 spider bar box 17" box + pad
660x1 briefs, inzer wrap, boss, rev green
690x1
720x3 metal wrap
280x12x2, x15x1 spider bar 17" box + pad (normal/wider stance)
4 plates /side x15x2 rev hyper
45 x15x2 weighted sit ups
x10x1 leg raises
note: Probably could have done 4 at 720 but felt a little off tonight and didn’t push it. Right knee also started to not feel great a little before lifting. Maybe cuz I jammed it on kids bed? Did some extra ab shennanigans i didn’t put down but abs started to cramp so just did one set of the raises.
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I just turned 40, and I’m walking around in the low to mid 180s as well. Twinsies. I’ve always wanted a spider bar: any chance you’ll upload some training videos?
I train when everyone is still asleep at 0430. I’ve learned how to deadlift VERY gently.
lol twinsies indeed. I’ve done it and not it’s not terrible but it’s just inconvenient enough that I still tend to prioritize my squat. Honestly I’d have to look back to see when my last pull day was. Guessing about a year ago.
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quick note here since i started posting well into my lifting cycle. i had been doing progressive sets with my reps but workouts had been pretty taxing and taking a little longer so i just started doing singles at my planned first and second set weights, then full reps on my last weight. definately helped however it seemed like my form suffered a little since i didn’t get the practice with the first two sets. since i’m close to switching up my squat day anyway, i’ll probably continue this for a little bit and see how it goes.
11/16/2025 middle finger on mark
230x5x2, 15x1 1 board(no wraps)
260x12x1 rev purple 1b(no wraps)
145x10x1 (35lb bar) incline 1 cswissbar (inside grip)
145x12x1 (35lb bar) incline 1 cswissbar (3rd to last outside grip)
145x12x1 (35lb bar) incline 1 cswissbar (2nd to last outside grip)
145x12x1 (35lb bar) incline 1 cswissbar (last outside grip)
3 plates + 35 x12x3 wide grip t-bar
65x15x2 (35lb bar) cswissbar tri ext (3rd to last outside grip, flipped bar)
80x10x1, x curlbar (narrow grip)
30’s x1 bb
note: bench felt real good tonight. form actually feels solid. first time benching with new Bolt
mono hooks. they're ok, taller lip than the Rogue so had to go a little lower rack height(hole24)
on 260. really like the cswissbar tri ext.
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I keep forgetting to add more context. I am still logging everything on my notepad log for my personal reference and just copy paste it into this log.
So far things may look a little random. acc work is inverse of my actual work. so if actual work is heavy weight low rep, my acc work is low weight high rep. I have been doing reps of 5/3/1 for while. I have been going a little conservative on weights so I have room to go up each cycle and make sure I get my lifts. So my last set I have been trying to exceed the number of reps I’m supposed to get. This also gives me a good idea how much weight I should or could increase next cycle or if I should switch up my bench/squat work.
I just changed to wider grip bench work and still trying to figure out what I can do. Hence the 15 reps on my last set last week when I was doing 5 rep sets. I have typically been benching out of mono hooks. This makes it easier to unrack the weight since no spotter. Takes some getting used to.
squatting with the spider bar initially takes some getting used to. It wants to bend your upper back like an SSB bar but with the camber it can be unstable if you aren’t careful. I’ve had it since about 2015/2016 so I’m used to it but if I have an extended time not using it, it’s always taken a few times to get familiar with it again. A little over one year ago I hit 710 for a questionable single. My upper back couldn’t handle it but now my back feels like it used to. I have a Rogue squat bar and a Kabuki Duffalo bar. I’d like to use the Duffalo bar at some point but the last time I did straight bar with no spotter, it’s awkward to rack the weight with no help. On the spider bar I do have to lower my rack height by an inch when I hit 620 or more. A long time ago I knew this would happen so I bought some chain hoists for my rack so it would give me the ability to raise/lower the bar height without having to unload the bar.
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10/15/2025 spider bar box + pad
690x1 briefs, inzer wrap, boss, rev green
720x1 metal wraps
750x2 metal wraps (have video)
270x20x2 spider bar box + pad (normal/wider stance)
3 plates +25/side x20x2 rev hyper
60x20x2 single leg leg ext
45x20x2 weighted situps
10x1 leg raises
note: felt real good. easy double at 750. right knee felt questionable during warmup but felt good at heavier weights. felt questionable again with 270 for reps. got an earlier start tonight so did a little more acc work. I have a video of the 750 that i’ll try to upload tomorrow.
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750x2
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11/30/2025 middle finger on mark
250x3x2, x10x1 1 board(no wraps)
280x7x1 rev purple 1b(wraps)
135x15x1 (35lb bar) incline 1 swissbar (inside grip)
135x15x1 (35lb bar) incline 1 swissbar (3rd to last outside grip)
135x15x1 (35lb bar) incline 1 swissbar (2nd to last outside grip)
135x25x1 (35lb bar) incline 1 swissbar (last outside grip)
3 plates + 10 x15x3 wide grip t-bar
75x15x2 (35lb bar) cswissbar tri ext (3rd to last outside grip, flipped bar)
75x12x3 curlbar (narrow grip)(note: does not include weight of curl bar)
30’s x1 bb
note: bench felt pretty good. wasn’t sure since warmups didn’t feel overly great and it was a busy day of snow removal and playing with kids . didn’t lift thanksgiving week. since i’m only lifting two days a week, a week off doesn’t really rest me up for my first day back, it’s almost too much time off. gonna try to lift 3 days a week in prep for iceland/ireland trip. palm/wrist of right hand is tight/sore, don’t know from what. side note, i don’t include the weight of the curl bar, i don’t know what it is and haven’t bothered trying to weigh it.
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12/3/2025 spider bar box 17" box + pad
650x1 briefs, inzer wrap, boss, rev green
680x1
710x5
300x10x3 spider bar 17" box + pad (normal/wider stance)
4 plates +10/side x14x2 rev hyper
note: 710 went real well, i have vid and it looks faster than it felt. new orthos made a difference, knee feels a lot better and secure. cut acc work, workout got to be a little long. had to take a little break after last set, time under tension worked me pretty good.
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12/7/2025 middle finger on mark
270x1x2, x4x1 1 board
300x4x1 rev purple 1b
125x20x1 (35lb bar) incline 1 swissbar (inside grip)
125x20x1 (35lb bar) incline 1 swissbar (3rd to last outside grip)
125x25x1 (35lb bar) incline 1 swissbar (2nd to last outside grip)
125x25x1 (35lb bar) incline 1 swissbar (last outside grip)
3 plates x20x2 wide grip t-bar
65x20x2 (35lb bar) swissbar tri ext (3rd to last outside grip, flipped bar)
70x15x2, x18x1 curlbar (narrow grip)
30’s x1 bb
note: a little surprised last set didn’t go better. got out of the groove on second or third rep. last rep moved well, probably could have done 5, was hoping for 6 though. in the end it’s more weight than last singles day and same number of reps so i’ll take it. rev band set same way. i’d like to get more overload work but without a spotter, my concern is unracking, even with the mono hooks.
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12/10/2025 spider bar box box + pad
680x1 briefs, inzer wrap, boss, rev green
710x1
740x3 metal wrap
290x12x2, x15x1 spider bar box + pad (normal/wider stance)
4 plates /side x20x2 rev hyper
note: 740 was actually kinda easy. could have done at least 4 but called it at 3. cut acc work short, had a little bit of a later start and it’s getting late. overall felt good. no vid.
might get flamed a little for this but lifting heavier again kinda sucks without anyone to help move the rack height or load the bar. since consistently hitting 620+ and now 710+, workouts have been taking longer because of plate moving and rack height adjustment. i’d like to get 4 more plates to help things move a little faster but it’s definately a want instead of a need.
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12/15/2025 middle finger on mark
235x5x2, 15x1 1 board(no wraps)
265x13x1 rev purple 1b(no wraps)
150x12x1 (35lb bar) incline 1 cswissbar (inside grip)
150x12x1 (35lb bar) incline 1 cswissbar (3rd to last outside grip)
150x12x1 (35lb bar) incline 1 cswissbar (2nd to last outside grip)
150x15x1 (35lb bar) incline 1 cswissbar (last outside grip)
3 plates + 35 x12x3 wide grip t-bar
85x15x1, x20x1 (35lb bar) cswissbar tri ext (3rd to last outside grip, flipped bar)
85x10x2, x15x1 curlbar (narrow grip)
30’s x1 bb
note: 235 felt good, could have squeezed out more on last set but thought i had only done 12 reps last 5 rep cycle. got my sets mixed up. matched the 15 reps of last 5 rep day though so all good. kept going on second set of tri work, helps give me an idea where i am and future reps/weights.
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12/21/2025 middle finger on mark
255x3x2, 10x1 1 board(no wraps)
285x7x1 rev purple 1b(wraps)
140x15x1 (35lb bar) incline 1 swissbar (inside grip)
140x15x1 (35lb bar) incline 1 swissbar (3rd to last outside grip)
140x15x1 (35lb bar) incline 1 swissbar (2nd to last outside grip)
140x20x1 (35lb bar) incline 1 swissbar (last outside grip)
3 plates + 10 x15x3 wide grip t-bar
85x15x3 (35lb bar) cswissbar tri ext (3rd to last outside grip, flipped bar)
80x12x2, x20x1 curlbar (narrow grip)
30’s x1 bb
note: first two sets at 255 didn’t feel great so a little surprised i still hit 10 on last set. need to work on consistent leg drive and position. def didn’t work myself into a good unracking position on my first set, second was better but third was the best. maybe coulda got 8 with rev band set but didn’t push it. weights don’t feel light but i’m able to push through a lot better. def need some more overload work but not quite sure the best way to do that right now.
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1/5/2025 middle finger on mark
275x1x2, x5x1 1 board
305x4x1 rev purple 1b
130x20x1 (35lb bar) incline 1 swissbar (inside grip)
130x20x1 (35lb bar) incline 1 swissbar (3rd to last outside grip)
130x20x1 (35lb bar) incline 1 swissbar (2nd to last outside grip)
130x30x1 (35lb bar) incline 1 swissbar (last outside grip)
3 plates x20x2 wide grip t-bar
75x20x1, x25x1 (35lb bar) swissbar tri ext (3rd to last outside grip, flipped bar)
75x15x2, x17x1 curlbar (narrow grip)
30’s x1 bb
note: wasn’t sure how bench would go with the extended time off. 3rd rep at 275 didn’t feel great but squeezed out another 2. if i had a spotter i likely would have tried for 6. 25 reps on last tri ext was about it. same with 30 reps on last swissbar incline set.
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