Sweet log title breh. Very original. Teehee, nice overhead press. No, I’m not serious 
July 7th- Deadlift and Back
Brutal session today. Only doing one hard set and using a belt made it so my lower back didn’t seize up for days following. Even though my lower back wasn’t sore coming into today as soon as I started pulling I could tell it wasn’t 100%.
Deadlift
1x5 230
1x3 275
add belt
1x1 320
1x11 340 PR + 1 Rep -This set was UGLY, I did not find any kind of groove here and really had to grind out the last couple.
Kroc Row
1x10 70
1x10 100
add straps
1x16 140
Wide Grip Pullups
5 Sets, 36 Reps
Close Neutral Grip Pullups
5 Sets, 25 Reps
Side Bends
1x8 Bar
1x8 45
1x8 90
1x8 135 -Stepped up the weight and the volume and I have been feeling it in my abs.
July 8th- Chest
I did a really shitty home staging job for five hours this afternoon, I had to move furniture up and down four flights of stairs for two hours straight. I got home and slept for a couple of hours and was feeling unmotivated, my hands were torn up and I was strongly considering skipping the gym. I learned last summer that skipping sessions is a very slippery slope so I dragged myself to the gym and was very happy I did.
Flat DB Bench
1x8 70s
1x8 90s
1x8 110s
1x3 130s -I think this might be a PR, I don’t remember ever benching the 130s.
Incline DB Bench
1x10 60s
1x10 70s
1x10 80s
1x4 90s
Dips
2x20 BW PR +5 Reps
1x15 BW
Facepulls On Seated Row
3x20 55
Edit: Somehow my long write out for my legs day disappeared so I am going to just rewrite what I did here.
July 10th- Legs
Squat
1x5 180
1x3 215
add belt
1x1 250
1x15 265 PR -This set felt awesome, if I would have been able to breath, I would have been able to do more reps.
Beltless Front Squats
1x8 65
1x8 115
1x8 155
1x8 205
Front Squat Hold
1x10 Sec 365
Walking DB Lunges
3x10/side 45s
Hand To Hand KB Swings
3x20 30
Deload Week
Overall I am pleased with how the 10s wave went, I am excited to go heavier starting next week in the 8s wave. I am taking the maximum jumps allowed, 2.5 lbs per rep on upper, 5 lbs per rep on lower. Basically how it works is every rep over 10 on my last set of this past week will be +2.5 or + 5 lbs on the max for the next wave, now that I have thoroughly confused anyone who hasn’t read the ebook, here are my new wave maxes:
Overhead Press: 155
Close Grip Bench: 305
Deadlift: 460
Squat: 380
So as you can see, not much change on overhead and deadlift but a pretty signficant change in bench and squat, since I have been able to hit higher rep PRs on those.
July 11th- Shoulders
Since is a deload week I decided to experiment a bit with the assistance. For the 8s wave I plan on significantly increasing the intensity and volume of my assistance on my shoulders days.
Overhead Press
1x5 65
1x5 75
1x5 95
Seated Behind The Neck Presses
1x10 45
1x10 65
1x10 85 -Never done these before, just feeling them out here. Next week I am going to try pushing the weight on them and seeing how they feel. I only lower the bar to about ear level to avoid putting too much stress on the shoulders since these are supposedly so bad you will never lift again if you do them once.
DB Laterals
1x10 30s
1x10 35s
1x10 40s
1x10 45s
1x10 50s
Plate Front Raises
1x20 35
1x20 45
Facepulls
3x20 50
July 12th- Biceps and Calves
BB Cheat Curls
1x10 45
1x8 65
1x8 95
1x8 115
1x8 135
1x3 155
1x12 95
DB Hammer Curls
5x10 45s
DB Zottman Curls
3x10 30s
Straight Leg Calf Press DC Style
1x10 2 PPS -These were with a 5 second negative and a 15 second pause at the bottom. They hurt but I haven’t decided if I like them yet.
Finally found your log. Seems like training is going well. Nice title.
July 13th- Bench and Tris
Deload Close Grip Bench
Lying BB Extensions
1x10 65
1x10 85
1x10 105
1x10 125
Overhead Rope Extensions
3xSome
July 14th- Back
Deload Deadlifts
Kroc Rows
1x10 70
1x10 100
1x20 140
Wide Grip Pullups
5 Sets 37 Reps
Neutral Grip Pullups
5x6 BW
Side Bends
1x8 Bar
1x8 45
1x8 90
1x8 135
1x8 160
July 16th- Chest
Flat DB Bench
1x8 60s
1x8 80s
1x8 100s
1x6 120s
Incline DB Bench
1x10 60s
1x10 70s
1x10 80s
1x4 90s
Dips
3x20 BW PR -This is something I have been working on for a while.
July 17th- Legs
Deload Squat
Beltless Front Squat
1x8 75
1x8 125
1x8 165
1x8 215 PR
Front Squat Hold
1x10 Sec 455 -I felt like I was going to shit a lung.
Walking DB Lunges
1x10 50s -I stopped here so I would be fully recovered for next week.
8s Wave- Week 1
July 18th- Shoulders
Standing Shoulder Press
4x8 100
1x14 100
Seated Behind The Neck Press
1x10 45
1x10 65
1x5 85
1x5 115
1x8 135
1x3+2 assisted 155
-This was my first time doing this exercise heavy so that is why the reps are all over the place, I am still not sure if I like it.
DB Lateral Raises
1x10 30s
1x10 35s
1x10 40s
1x10 45s
1x10 50s
Plate Front Raises
1x20 25
1x20 35
1x20 45
Facepulls
3x20 50
July 19th- Biceps and Calves
BB Cheat Curls
1x10 45
1x8 65
1x8 95
1x8 115
1x8 135
1x3 155
1x12 115
DB Hammer Curls
5x10 50s
DB Zottman Curls
3x10 30s
Seated Calf Raise
1x10 115 -DC Style
July 20th- Bench and Tris
Overall decent session, it is definitely time to rotate BB extensions out because they are starting to kill my elbows and the progress has stalled. I also was still feeling all of the volume I did on Monday for shoulders so I was less that 100%.
Close Grip Bench
4x8 200
1x16 200 -Better than I expected to do, if I was fresh I should have been able to hit 20+.
Lying BB Extensions
1x10 75
1x10 95
1x10 115
-Was supposed to go for 135 but my elbows were done for, next week I will sub in PJRs or the EZ bar variation that I do, both of which are quite comfortable on my elbows.
Overhead Rope Extensions
3xSome 60
July 21st- Back
This session took me an hour and fifteen minutes, the longest session I have done in a while. Overall it felt great, but man I fucking hate doing deadlifts for so many reps. I feel like my grip endurance has gotten better with the multiple sets of high rep deads, grip has never been a weak point for me but it sure is nice when a strong point just gets better.
Deadlift
4x8 300
1x11 300 -This set was better than the 275x11 last wave.
Kroc Rows
1x10 70
1x10 100
add straps
1x15 140 -My upper back was so fatigued from deads I was just happy to get this.
Overhand Pullups
5x7 BW
Close Neutral Pullups
5x6 BW
It doesn’t look like a lot, but it felt like a lot.
July 23rd- Chest
This session had to be quick because I slept in late and had work at 1. Honestly I was just fine with this because my chest/elbows/triceps weren’t feeling 100% from Wednesday yet.
Incline DB Bench
1x8 50s
1x8 60s
1x8 70s
1x8 80s
1x6 90s
Flat DB Bench
1x8 60s
1x8 80s
1x8 100s
That was it, next week I hope to try pushing some weighted dips, but I will cross that bridge when I get there.
July 24th- Legs
Brutal session, I feel like my squat might actually be improving. I was thinking about it today and I realized I set my last squat PR of 405 in December of 2009, its time to get this thing moving. My lower back definitely was still feeling those deadlifts from Thursday but I don’t feel it affected this session too much.
All beltless-
Squat
4x8 240
1x13 240 -All of these sets felt really good, I am definitely getting more confident squatting without a belt.
Front Squat
1x8 85
1x8 135
1x8 175
1x8 225 PR -I actually had to talk myself into trying this set. I think my one of my problems with squatting is I never feel like I have improved and get afraid of attempting things I didn’t used to be able to do, not anymore.
Front Squat Hold
1x10 Sec 475 -This was very, very heavy.
Walking DB Lunges
2x10/side 50s -Heaviest I have gone on DB lunges and two of the hardest sets of lunges I have ever done.
KB Swing Hand to Hand
3x20 30
Next week I am going to do more and work harder, I have got to get my squat up.
8s Wave- Week 2
July 25th- Shoulders
Standing Overhead Press
1x3 95
1x3 105
2x8 115
1x12 115
Seated BTN Press
1x10 45
1x10 65
1x10 95
1x10 115
1x10 135 PR
Behind The Back Cable Laterals
1x10 15
1x10 20
1x10 25
Plate Front Raises
1x20 25
1x20 35
1x20 45
Facepulls
3x20
July 26th- Biceps and Calves
BB Cheat Curls
1x8 45
1x8 65
1x8 95
1x8 115
1x8 135
1x10 115
DB Pinwheel Curls
1x10 40s
1x10 50s
1x10 60s
Zottman Curls
3x10 35s
Seated Calf Raises
1x15 90
1x15 100
1x15 115
1x15 125
1x15 135
July 27th- Bench and Triceps
Not a bad session, none of the usual guys I have spot me were there so I benched without one so I didn’t push the set quite as hard as I usually do.
Close Grip Bench
1x3 185
1x3 205
2x8 220
1x12 220
Lying EZ Bar Extensions
1x8 20
1x8 70
1x8 90
1x8 110
Decline DB Extensions
3xSome 35s
July 28th- Back
Today was one of the better deadlifting days so far, I am finally starting to get acclimated to doing so much volume on deads.
Deadlift
1x3 275
1x3 315
2x8 335
1x10 335
Kroc Rows
1x10 70
1x10 100
add straps
1x20 140
Overhand Pullups
5x7 BW
Neutral Grip PU
5x6 BW
July 29th- Chest
Kept it relatively brief again as my chest has been getting a fair amount of work from all of the close grip bench volume. It felt good getting into some weighted dips for a change.
Incline DB Bench
1x8 60s
1x8 70s
1x8 80s
1x8 90s
1x4 100s
Weighted Dips
1x10 BW
1x10 +25
1x10 +45
1x6 +70
July 31st- Legs
This was a really good and really difficult session.
All beltless-
Squat
1x3 230
1x3 255
2x8 275
1x10 275 Beltless PR
Front Squat
1x5 95
1x5 145
1x5 185
1x5 235 Beltless PR
Front Squat Hold
1x10 Sec 485
Walking DB Lunges
3x10/side 50s
Hand to Hand KB Swing
3x20 40