1/11/2026 middle finger on mark
240x5x2, 15x1 1 board(no wraps)
270x13x1 rev purple 1b(no wraps)
150x12x1 (35lb bar) incline 1 cswissbar (inside grip)
150x12x1 (35lb bar) incline 1 cswissbar (3rd to last outside grip)
150x15x1 (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
90x15x2 (35lb bar) cswissbar tri ext (3rd to last outside grip, flipped bar)
90x10x2, x13x1 curlbar (narrow grip)
36’s x1 bb
note: bench felt good. went to the chiro last week, seems like i have a good bench day after a chiro visit. could have squeezed out more on straight weight and rev band sets but honestly i’m still happy doing the same number of reps with more weight. also seems like i have better bench days with my newest vuori leggings, i doubt there is anything actual correlation there though. need to start doing an acc day focusing on shoulder and rear delt work. did supinated band pullaparts to help with right shoulder, probably need to switch up wide t-bar row to something else or reduce weight.
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1/14/2026 spider bar box + pad
710x1 briefs, metal wraps, boss, rev green
740x1 metal wraps
770x3 metal wraps (have video)
270x20x2 spider bar box + pad (normal/wider stance)
note: been a minute since i’ve squatted. my stomach has gotten bigger so i decided to try my lever belt tonight. i’ve had it for years but never used it much. warmups felt strong, even 710 and 740 felt pretty light. 770 went well. wasn’t sure how things were going to go. got a little bit of a late start and kids didn’t want to stay in their beds so my warmups got out of rhythm, even wrapped my right leg the wrong direction a couple times. acc work cut short cuz it’s getting late. i had red robin for lunch and mcdonalds for dinner, must have given some extra help tonight lol. work capacity also suffered from time off and some coca cola with dinner.
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1/18/2026 middle finger on mark
260x3x2, 10x1 1 board(no wraps)
290x7x1 rev purple 1b(wraps)
140x16x1 (35lb bar) incline 1 swissbar (inside grip)
140x16x1 (35lb bar) incline 1 swissbar (3rd to last outside grip)
140x20x1 (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
90x15x3 (35lb bar) cswissbar tri ext (3rd to last outside grip, flipped bar)
85x15x3 curlbar (narrow grip)
36’s x1 bb
note: 260 went well, each set felt better. 290 went pretty well. didn’t think i would have been able to move up to 145 on swissbar for 15 rep so kept weight at 140 and did some extra reps. good weight for curl and tri work tonight.
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1/21/2026 spider bar box box + pad
670x1 briefs, inzer wrap, boss, rev green
700x1
730x5 metal wraps
300x10x2, x12x1 spider bar box + pad (normal/wider stance)
4 plates +10/side x14x2 rev hyper
note: last rep on 730 moved well but definitely built up some blood pressure. all reps were done with one breath. late start cuz getting kids to bed. Wed nights are terrible nights to lift cuz of daughters gymnastics class, kids get to bed late. didn’t want to lift last night cuz tired and won’t be able to lift tomorrow night so it is what it is. warm ups felt off. low back had more pump than usual but 730 still went ok. 300 on down set is pretty light, may want to increase.
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1/26/2026 middle finger on mark
280x1x2, x5x1 1 board
310x4x1 rev purple 1b
130x20x1 (35lb bar) incline 1 swissbar (inside grip)
130x20x1 (35lb bar) incline 1 swissbar (3rd to last outside grip)
130x25x1 (35lb bar) incline 1 swissbar (2nd to last outside grip)
130x30x1 (35lb bar) incline 1 swissbar (last outside grip)
3 plates x20x3 wide grip t-bar
85x20x2 (35lb bar) swissbar tri ext (3rd to last outside grip, flipped bar)
75x15x2, x18x1 curlbar (narrow grip)
36’s x1 bb
note: first set at 280 felt great, second wasn’t great, third felt good for first couple. form didn’t feel as good as last week. 310 felt better, 4th rep went well but don’t think 5 would have went. incline swissbar was easy, should have went 135. overall not to bad, right erector-ish area still feeling tight/uncomfortable since last squat day so wasn’t sure how tonight was going to go.
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2/2/2026 middle finger on mark
245x5x2, 15*x1 1 board(no wraps)
275x10x1 rev purple 1b(wraps)
150x12x1 (35lb bar) incline 1 cswissbar (inside grip)
150x12x1 (35lb bar) incline 1 cswissbar (3rd to last outside grip)
150x18x1 (35lb bar) incline 1 cswissbar (2nd to last outside grip)
150x18x1 (35lb bar) incline 1 cswissbar (last outside grip)
2 plates +25 x12x3 narrow grip t-bar
95x15x1, x17x1 (35lb bar) cswissbar tri ext (3rd to last outside grip, flipped bar)
90x10x1, x12x1 curlbar (narrow grip)
36’s x1 bb
note: 15 rep has an asterisk. only racked half of it, a spotter could have put one finger on it and it would have went so i’m gonna count it lol. 14th rep was good, went for another but lockout ran out of gas. overall kind of an off night. back has felt off for a couple weeks so went to chiro today and have had a tension headache for a couple days and was bad yesterday/last night. interestingly it felt like i got more pec engagement on bench. switched it up with narrow rows and moving down in weight a little. it was pretty easy and hit where i wanted it so it was a good change. not a great night but good example of why i structured things the way i have. i can have an off night and still hit my needed reps and i can continue to move up in weight next cycle. back in the day when i would feel good i would just hit it hard and then screw up my whole lifting cycle since i wouldn’t have any room for improvement if i had an off night. my whole back and arms were sore before lifting so i didn’t know how it was going to go.
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2/8/2026 middle finger on mark
265x3x2, 9x1 1 board(wraps, strong elbow sleeve on last set)
295x6x1 rev purple 1b(wraps, strong e/s)
140x16x1 (35lb bar) incline 1 swissbar (inside grip)
140x16x1 (35lb bar) incline 1 swissbar (3rd to last outside grip)
140x20x1 (35lb bar) incline 1 swissbar (2nd to last outside grip)
140x25x1 (35lb bar) incline 1 swissbar (last outside grip)
2 plates + 15 x15x2, x20x1 narrow grip t-bar
95x15x3 (35lb bar) cswissbar tri ext (3rd to last outside grip, flipped bar)
85x15x3 curlbar (narrow grip)
36’s x1 bb
note: probably could have hit 10 at 265. 9th rep went well but maybe a little gun shy after last week. same with 295. feeling like i’m at the end of maintaining my last set reps i put on my strong elbow sleeves to try and squeeze out anything but didn’t really help. i might be able to increase 5lb and keep this number of reps but starting to feel like my bench is stalling. i may do another cycle or two and then switch up my bench exercise. gonna try to do some shoulder/bi/lat work for an acc day this week. will see if that happens. side note, i did change my pre-workout powder so maybe that is making a negative difference?
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2/10/2026 spider bar box box + pad
700x1 briefs, inzer wrap, boss, rev green
730x1 metal wrap
760x4
300x12x2, x15x1 spider bar box + pad (normal/wider stance)
4 plates /side x20x1 rev hyper
60 x20x1 single leg ext
note: 760 moved real well. cut acc work short cuz getting late. after next 1 rep day, thinking about doing some deep front squat for acc work and/or switching up squat variation. not sure yet.
2/16/2026 middle finger on mark
285x1x2, x4x1 1 board, new XL strong e.sleeves, new strong wraps
315x3x1 rev purple 1b
135x20x1 (35lb bar) incline 1 swissbar (inside grip)
135x20x1 (35lb bar) incline 1 swissbar (3rd to last outside grip)
135x25x1 (35lb bar) incline 1 swissbar (2nd to last outside grip)
135x25x1 (35lb bar) incline 1 swissbar (last outside grip)
2 plates x20x3 narrow grip t-bar
85x20x2 (35lb bar) swissbar tri ext (3rd to last outside grip, flipped bar)
75x15x1, x18x1 curlbar (narrow grip)
10 x5x2 ytwl’s
36’s x1 bb
note: 4th rep at 285 moved pretty well, maybe coulda got 5. same with 315, 3 went real well, probably had a 4th in me. been reading up on bench and watched a couple elitefts vids and rewatched the Spoto video. got a good stretch from efs, did that a couple times in the past few days. bench felt a little different tonight. feels like i engaged things i haven’t done before or haven’t in a while. got some lifting things for my bday. not sure how i feel about the strong wrist wrap thumb loop. i got larger strong elbow sleeves, much more comfortable but still slide them down between sets. added ytlw’s in, felt good. workout getting long, need to re-structure. i have a spotter lined up for Thursday, looking at 800 for 2 or 3 reps. should be fun.
2/19/2026 spider bar box + pad
730x1 briefs, metal wraps, boss, rev green
760x1 metal wraps
800x1 metal wraps (have video)
270x20x2 spider bar box + pad (normal/wider stance)
60 x20x2 single leg ext
hanging leg raises x15x2
note: 800 moved well and felt lighter than i expected unracking it, but shut it down at 1. didn’t have a spotter tonight. first one ended up not being able to, had another lined up but couldn’t get an early start tonight so had to call my second spotter off. this weight was 10lb more than it should have been. i just got excited to put another plate on and felt comfortable with it. even just being a single, i can tell my back and nervous system had a workout. nice to break that barrier again. probably gonna take a week off and then restructure squat workout. i have some room to move up but not having a spotter is definitely coming into play.
2/22/2026 middle finger on mark
255x5x2, 15x1 slingshot(no wraps)
285x10x1 rev purple slingshot(wraps)
155x12x1 (35lb bar) incline 1 cswissbar (inside grip)
155x12x1 (35lb bar) incline 1 cswissbar (3rd to last outside grip)
155x18x1 (35lb bar) incline 1 cswissbar (2nd to last outside grip)
155x18x1 (35lb bar) incline 1 cswissbar (last outside grip)
2 plates +35 x12x2 narrow grip t-bar
100x15x2 (35lb bar) cswissbar tri ext (3rd to last outside grip, flipped bar)
90x12x2 curlbar (narrow grip)
10 x7x2 ytwl’s
36’s x1 bb
note: slingshot felt good. increased weight a little because of it and just hit same reps as last week. this was pretty easy and should be able to progress this for a while with 5lb increments. overall felt pretty good tonight. enjoyed switching it up with the slingshot.
2/25/2026 acc work
145x15x2, x20x1 shoulder press (pinky on ring)
35x15x2, x20x1 weighted dips
135x20x3 swiss bar row (2nd from last handle, rotate in)
115x15x3 wide lat pulldown
45x15x2 hammer curl
10/arm x20x2 front raise
10/arm x15x2 side raise
note: quicker acc work day. taking the week off of squatting while i figure out what to do.
3/1/2026 middle finger on mark
275x3x2, 10x1 slingshot(wraps)
305x7x1 rev purple w/slingshot
145x15x1 (35lb bar) incline 1 swissbar (inside grip)
145x15x1 (35lb bar) incline 1 swissbar (3rd to last outside grip)
145x20x1 (35lb bar) incline 1 swissbar (2nd to last outside grip)
145x25x1 (35lb bar) incline 1 swissbar (last outside grip)
2 plates + 25 x15x2, x20x1 narrow grip t-bar
95x15x3 (35lb bar) cswissbar tri ext (3rd to last outside grip, flipped bar)
85x15x1, x17x1 curlbar (narrow grip)
10 x7x2 ytwl’s
36’s x1 bb
note: 275 went pretty well, slingshot felt a little different than last week. 305 felt better and hit my reps easier. second night in new lulu groove leggings. seem to work out well.
3/4/2026 acc work
155x15x2, x20x1 shoulder press (pinky on ring)
55x15x2, x20x1 tri pushdown
145x20x3 swiss bar row (2nd to last outsidede grip, rotate in)
120x15x3 wide lat pulldown
45x15x2 hammer curl
10/arm x20x2 front raise
10/arm x15x2 side raise
note: figured i could increase weights a little. wasn’t sure i was going to lift tonight but felt like i needed to do something. still trying to figure out what to do for next squat cycle. i have two different plans in mind, keep moving forward but only increase 10lb next cycle or drop down about 60-80lbs and lower box height by 1 hole. as much as i want to keep going up i’m leaning towards dropping weight and lowering box height. that should give me 3-5 months of potential progress.
3/8/2026 middle finger on mark
295x1x2, x5x1 slingshot(wraps)
325x4x1 rev purple slingshot(wraps)
140x20x1 (35lb bar) incline 1 swissbar (3rd to last outside grip)
140x25x1 (35lb bar) incline 1 swissbar (2nd to last outside grip)
140x30x1 (35lb bar) incline 1 swissbar (last outside grip)
2 plates x20x1, x25x1 narrow grip t-bar
30 x25x2 db punches?
75x20x1, x23x1 curlbar (narrow grip)
10 x7x2 ytwl’s
36’s x1 bb
note: hit some balls at the driving range with son today, back a little sore but bench went pretty well. probably had another rep on 295 and 325 but didn’t push it to hard. nice to routinely have 3 plates per side on bench again…even if it is with a rev band and slingshot. cut out the close grip and tri swissbar work, feel like i need to give my elbows a little break. i got thinking about bench movement and shoulder rotation and thought up the db punches. it’s kinda like an arnold press but in a bench movement. if this movement has an actual name let me know. 30lb was light but it hit and did exactly what i was looking for. as an unrelated side note, i keep comparing things back to 2011-2012. i’m not lifting as much weight and i don’t know if i will ever hit those numbers again but in some ways i think i’m just as strong but it isn’t an apples to apples comparison. my biggest issue right now is i think my bench should be better. however, even back when i was around 400 in the gym, i used to wear wraps and take a spotter at 185. now i don’t use wraps until 250-ish and obviously no spotter and i think i can rep 225 more now then i could back then. i just can’t get the overload work and positioning like i use to get. same with squat, i’m close but not quite where i used to be with briefs, however not apples to apples i’m using a lighter band and have less tension.
Here is the db bench punches. If this has an actual name let me know. Ill keep these in the rotation and see how it goes.
3/12/2026 spider bar box box + pad
670x1 briefs, inzer wrap, boss, rev black
700x1
730x6 metal wraps
310x10x1, x12x1 spider bar box + pad (normal/wider stance)
4 plates +10/side x15x2 rev hyper
note: ended up wanting to see how far i can keep going. rev black band was interesting. the band is longer than the green band. basically nothing at the top, movement felt a little different, like i couldn’t quite find the groove coming up. definitely hard but got 6 at 730. bumped up to 310 on down set simply cuz i’m lazy and i had a 25 close by and didn’t want to grab the 10’s. my plan is to progress a little with the black band and then add in squat suit + briefs. will see how things go.
3/17/2026 middle finger on mark
260x5x2, 16x1 slingshot(no wraps)
290x11x1 rev purple slingshot(wraps)
160x14x1 (35lb bar) incline 1 cswissbar (3rd to last outside grip)
160x18x1 (35lb bar) incline 1 cswissbar (2nd to last outside grip)
160x18x1 (35lb bar) incline 1 cswissbar (last outside grip)
2 plates +35 x12x1, x15x1 narrow grip t-bar
90x12x2 curlbar (narrow grip)
36’s x1 bb
note: been sick, hard to get movtivated to workout but tonight might be my only night this week. bench went well. read an efs bench tip for leg drive and seemed like that worked well. cut acc work short, tired and running out of gas.