Dude, DVR! No commercials and you don’t have to stay up so late.
DL is tough to get a ton of reps in. My guess is next week you’ll hit as many with higher weight.
I did DVR it (DVR everything actually) but I started it late and was only gonna watch the first part of the first episode and then ended up watching both back to back.
As for deads I totally agree. Sometimes I’ve noticed I’m doing the same amount of reps even when I go 20 or 30lbs heavier.
Cycle 7
Week 1
Day 5 (84)
Standing Military Press
Standing Military Press
Bar x 10
65 x 7
95 x 7
120 x 5
130 x 5
140 x 6 7th rep was about 3/4 up and then failed
115 x 6
DB Side Lateral Raise
20 x 12
25 x 12
30 x 10
30 x 10
Seated DB Shoulder Press
40 x 12
60 x 6
60 x 8
60 x 8
Reverse Pec Deck Fly
70 x 15
80 x 16
90 x 11
90 x 12
Barbell Curl
65 x 12
85 x 8
95 x 5
95 x 8
3x20 leg raises
3x20 kneeling rope crunch
Thoughts
A tough night and I really don’t know why. I slept well and diet was strong today but a lot of this workout felt real heavy especially the military press. I just couldn’t believe how heavy this felt. I don’t want to blame the deload because most people say that cannot affect you the following week. However I’m not sure what’s going on. As noted, yesterday a few things felt extra heavy as well. Also on Monday after doing legs I did my normal sets of DB curls and those were a lot heavier than normal too. I think one of the problems on the deload week is you just get in this mindset that it’s a weak week of just deloading and that becomes counterproductive. Then what happens is while you’re in there with that mindset even the easy stuff becomes a little challenging because you have it in your head that that’s all you’re gonna do. I’m not gonna worry too much as I wanna wait and see what next week is like. I had a pretty strong night on Tuesday so it’s not like everything is down.
Yesterday I weighed in EXACTLY the same as two weeks ago 199.25. I still would like to cut down to 190 but just need to figure out how. Whenever I’d try, I’d lose too much strength. Ideally I think the best way to do it in order to retain most muscle and strength is to do it real slow at like a rate of 1lb a week.
I wanted to make shrimp alfredo for the Jets game but damn frozen shrimp is just too expensive. So I was gonna do ribs but the supermarket had none left, damn!
JETS 8:15 tonight!!!
Tired…stayed up for the game and the post game but at least they won
When OHP gets to feeling heavy, I like to vary my grip width. Not by much, maybe just a thumbnail in or out on either side. Do you tuck your elbows or flare them out? I’ve seen both. I’m a tuck guy, but maybe playing with that would get you out of a rut.
The weird thing is that it was completely random. I was doing fine and then after the deload all of a sudden it just felt super heavy. I think my grip is just slightly outside of shoulder. I’d have to pay closer attention next time but I’m pretty sure my elbows are tucked. I could try flaring them a bit and see how that goes.
Cycle 7
Week 2
Day 1 (85)
Squat
Squat (ATG)
135 x 6
185 x 5
215 x 2
240 x 3
260 x 3
280 x 7
195 x 8
Good Mornings 1st time doing these
135 x 9
135 x 10
135 x 10
135 x 13
Leg Extension
85 x 15
150 x 12
150 x 12
150 x 12
Lying Leg Curl
120 x 12
130 x 10
130 x 10
130 x 10
Alt. DB Curls
40 x 12
45 x 8
40 x 11
Cardio: 14 minutes Tabata
-5 min warm-up, 4 minutes at 8.9mph @6.0 incline- 20 seconds on, 10 seconds off & repeat, 5 min cooldown
Total gym time = 78 minutes
Thoughts
Monday is beginning to become a real pain in my gym. The place was packed tonight and I had to sit in the parking lot for almost ten minutes and wait for someone to come out. I ended up having a good workout; good focus and intensity. I wasn’t sure how things would go since I didn’t sleep a lot last night. On squats I did the first five reps consecutively but for the last two I had to rest maybe a second or two while standing; guess that still counts. This was also my first time doing good mornings. I picked a low weight so I could get used to the form and avoid injury. I’m still getting used to the form but toward the end I felt a lot more comfortable.
Cycle 7
Week 2
Day 2 (86)
Bench
Bench Press
115 x 9
155 x 6
185 x 4
220 x 3
235 x 3
250 x 5 no clue why I racked it after the 5th
185 x 9
Barbell Incline
135 x 10
155 x 9
185 x 5
185 x 8
Dips
BW x 10
+45 x 9
+45 x 8
+45 x 8
Pec Deck Fly
90 x 18
150 x 12
150 x 11
150 x 10
CGBP
155 x 10
155 x 10
Rope Pressdown
80 x 14
80 x 12
Leg Raises 3x20
Sit-ups 3x20
Thoughts
No idea why the heck I racked bench after the 5th rep. I did four reps fine and very very slight struggle on the 5th and for whatever reason I just racked it. It was just a random, almost uncontrollable action. Once in a while this happens; it’s weird. It’s like the first sign of struggle I just gave up and threw it back. On incline I think the spotter helped me on the last set but that’s fine. I’m gonna bench 262.50 next week so I really hope all goes well.
Time for a new gym. If you have to wait 10 minutes just to get in the building, they’re not meeting your needs and don’t deserve your money.
Do you have a target for your 262.5 bench?
Yeah my gym has terrible parking and is really bad now that summer is over and everyone is back to coming at night. I can’t complain too much b/c I have no choice. The next closest gym is about an additional 20 minutes away. The worst thing about my gym is the fact that every holiday it’s closed, Sunday closes at 2, Saturday 5 and Friday 9.
I hope no one had a day like mine. Morning started with an absolute monsoon outside and I got totally drenched from head to toe because I couldn’t find my umbrella. It probably wouldn’t have mattered anyway because the walk from my garage to my car is less than 5 steps but it was raining so hard it was like someone was dumping buckets of water on me. Then a few hours later my phone slipped out of my hand at work. It was a light fall and was only about 4 inches off the ground. The display ended up getting busted and had to spend $260 on a new phone. Then after taking my lunch out of the microwave that slipped out of my hand as well. Later in the day little things kept happening that amounted to a really stressful work day. Driving home in the monsoon sucked. Then, I thought I had dinner already made but I was wrong so had to try and find something quick. I’m off to the gym in a little bit for deads but I feel absolutely drained.
Cycle 7
Week 2
Day 4 (87)
Deadlift
Deadlift
155 x 5
205 x 5
265 x 2
320 x 3
340 x 3
360 x 6
Hammer Grip Chins
BW x 8
+35 x 5
+35 x 5
+35 x 5
T-Bar Row
90 x 15
135 x 13
170 x 11
180 x 11
Bent Over Barbell Row
135 x 13
165 x 12
185 x 12
195 x 8
45-degree back extension
4x12x25lbs
Thoughts
The workout was pretty good tonight. Deads weren’t brutal but weren’t easy either. I think my strength is slightly decreasing. I did 372.50 for 5 three weeks ago and from what I remember it wasn’t that bad. Next week I have to attempt 380 but I’m a bit worried. I didn’t do cardio tonight, just wasn’t in the mood…
You just need some Stickum. Clearly the problem is your hands and it’s affecting your dead lift. Stay dry.
Thanks man, you’re right…I’ve got butter fingers right now…don’t think I’d make too good a wide receiver 
Cycle 7
Week 2
Day 5 (88)
Standing Military Press
Standing Military Press
Bar x 10
65 x 6
75 x 5
105 x 4
130 x 3
140 x 3
147.50 x 6
115 x 6
DB Side Lateral Raise
20 x 13
25 x 12
30 x 10
30 x 10
Seated DB Shoulder Press
40 x 10
60 x 8
60 x 10
65 x 6 (or 7, not sure)
Reverse Pec Deck Fly
80 x 15
90 x 11
90 x 13
90 x 10
Barbell Curl
65 x 12
85 x 8
95 x 8
95 x 8
4x20 leg raises
Thoughts
Pretty good session. I would’ve liked an extra rep on the MP but can’t complain. I’m using real strict form now with zero momentum or movement so that’s gonna make a bit harder. I’ve been slacking on cardio and abs so I gotta get back on track there.
Went to the gym and messed around for a bit, did my usual Saturday routine which involves random stuff like stretching, abs, shrugs, calf work and some cardio. Sadly I weighed in this morning at 201.75 which is up from 199.25. I don’t necessarily look it because my stomach is flat but it has gotten a bit wider. I’d like to figure out the proper way to cut and get down to 190. I tried cutting protein and keeping my carb intake roughly the same but it looks like that hasn’t worked. I can try cutting carbs again but whenever I do I lose too much strength.
Jets did it again today. 3-1 overall and 3-0 in the division is huge. Next week we got the Monday night game against the Vikings so I’ll have to try to cut my workout short. The 4pm games weren’t too exciting but was nice to see the Skins beat the Eagles.
Cycle 7
Week 3
Day 1 (89)
Squat
Squat (ATG)
135 x 6
185 x 4
205 x 3
230 x 5
265 x 3
295 x 6
205 x 8
Good Mornings
135 x 10
135 x 12
145 x 10
145 x 10
Leg Extension
85 x 18
160 x 12
175 x 10
175 x 10
Lying Leg Curl
100 x 15
130 x 10
130 x 10
130 x 10
Alt. DB Curls
40 x 12
45 x 8
40 x 11
Gym time approx 70 mins
Thoughts
Very pleased with squats. Every rep was all the way down and I definitely could have gotten another rep but was pleased enough with 6 that I just played it safe. I’m also getting a better feel for good mornings. I missed out on cardio again…ended up talking to someone instead.
Hey, nice job on the squats. I saw your comment on my log for good mornings. You’re doing the right thing keeping the weight low while you get a feel for the technique. Here’s what I know from my very limited experience with them:
1 - Low bar position if you can, this will let you get a lot more weight on the bar and it’s a lot safer because if you lose your arch there’s a lot less chance the weight will go over your head (roll back instead of forward). I tried high bar and pulled my back with half the weight I do for low bar.
2 - It’s all about the arch. Poke your butt out just a little to set the arch and maintain it all the way up and down.
3 - As you increase weight, drop the reps and make sure you do every one of them right as the risk increases. I use them for max effort anyway, so I’m only doing 3-5.
Just for the record…I remember a lot of self disappointment in your squat performance back when you were doing hack squats for assistance. Now there is jubilation when you’ve been doing good mornings. Probably not enough data for a statistically significant claiming of victory, but between your squat performance improving with GM’s and mine as well…we might be on to something here.
Nice win for the Jets. Do you have a college team?
Thanks man for the tips on good mornings. I’ll try to make a more conscious effort next time to keep in mind everything you said. I think maybe the problem was I had the bar on my shoulders basically the same way I’d squat. I agree there’s not enough data yet to conclude why my squat was so good. As always there can be a number of contributing factors such as diet, sleep, no stress etc. However, it may have been that I was working my legs too hard by doing lots of squat volume, then hacks and then leg extensions. Maybe now my legs are more fresh.
I gotta be honest I’ve never watched college football other than a handful of times when I was younger and would bet on big games. Baseball (Mets) and NFL are the two things I follow. I used to be a huge Knicks fan but it became difficult to watch them day in and day out.