The Pastabilities Are Endless Spaghetti and Meatballs

[chaoshander]

Super Squats Day 4

Start: 5pm

Warm Up
Cat/Camel x 10
90/90 Stretches x 45s Each Side
Chest Stretch x 30s Each Side
Band Pull Aparts x 15
Leg Swings x 12 Each Side

Seated Military Press (3 x 10)

45 x 8 (shoulders feeling tight)
95 x 10 (great)
95 x 10 (great again!)
95 x 10 (almost easy… Random burst in strength. Nice)

Bench Press (3 x 12)

45 x 8

135 x 5

195 x 12 (fuck it. Irresponsibly going up) (…felt pretty fucking solid)

195 x 12 (more difficult but well within the realm)

195 x 12 (hard… but never lost speed)

Bent Over Rows (2 x 15)

150 x 15 (these are getting harder and harder)

150 x 15 (yep)

Standing Curl (2 x 10)

70 x 10 (eh)

70 x 10 (fuck curls)

Parallel (Lowbar) Squat (1 x 20)

45 x 6

135 x 3 (feeling good)

(Reeeeally hard to not just pop 2 plates)

220 x 20

Well fuck. That felt good. 17-19 was a fight, but felt a hell of a lot better than the last 5 on Monday.

Dumbbell Pull Over (1 x 20)

20 x 20

Stiff Legged Deadlift (1 x 15)

155 x 15

Back totalled again, oops

Dumbbell Pull Over (1 x 20)

20 x 20

Toe Raises (3 x 20)

20
20 (are these supposed to be weirdly difficult?)
20

Crunches (1 x 25)

2…4… Abs toast. I couldn’t even sit up lmao, had to turtle roll my ass on to my side.

End Time: 6:01pm

Notes

Today seemed to be an outlier.

Military Press seemed to go from 90 feeling impossible Monday, to I feel like I could have finished 105 or better today.

Bench went from not being able to finish 190, to blowing out 195 with 5 or 10 in the tank.

Squats literally felt easier than Monday.

Not sure if today was magical adaptation day or what, because nothing else has changed.

Need to focus on keeping my RDLs in check. I think they’re helping tremendously, but I keep really cranking down my back on them. Not injured, just, totally fried some days.

[chaoshander]

Not that I ever took a before photo like an idiot, and also since this certainly isn’t a physique program… I’ll post progress in shirts. Call it the “look big in a shirt report”

Here’s roughly 1.5 weeks in. Legs have noticeably increased, to me at least. Neat.

[chaoshander]

Noting for accountability. Skipping tomorrow. Between the impending hurricane (which will most likely totally miss us) but still most places are closed, and I’m pretty fuckin gassed anyways. I’ll use these 3 days to recharge and smash that 225 x 20 come Monday.

[chaoshander]

Super Squats Day 5

Start: 4:53pm

Warm Up
Cat/Camel x 10
90/90 Stretches x 45s Each Side
Chest Stretch x 30s Each Side
Band Pull Aparts x 15
Leg Swings x 12 Each Side

Seated Military Press (3 x 10)

45 x 8 (shoulders feel loose)
100 x 10 (solid)
100 x 10 (notably more difficult)
100 x 10 (hard, but finished)

Bench Press (3 x 12)

45 x 8

135 x 5

200 x 12 (FELT LIKE SHIT)

Notes

Got some fucking wild shit that happened with the family this weekend, super unfocused, low sleep, shit diet.

Regrouping starting tonight. Back at it tomorrow or Wednesday.

[atlas13]

@chaoshander

fucking wild shit that happened with the family this weeken

Sorry to hear this, hope that everything is working out okay. Keep going strong brother

[chaoshander]

Guess I’ll try to be more active on here again as I’ve been pretty consistent for a few months.

Currently running Jacked&Tan 2.0

I’ll try to post daily highlights and disappointments.

Squats top set of 8
Only got to 295. Luckily the heat was down due to torrential downpour.

Got another 10 on my AMRAP at the end with 265, which is good, because this is what’s been taking me out on squat day.

Back is a bit fucky. Nothing happened, it’s just been bugging me for a while. Something must be out of groove.

Currently aiming for sets of 18 reps on accessories, my body isn’t built for this. ow.

Ate a metric fuckload of BBQ at work, so diet was shit.

6/10 day.

[chaoshander]

Also, current “Physique” -as in still trying to out train a bad diet at 31, but whatever. Live for the bulk, die for the bulk.

[chaoshander]

Today’s highlights.

Estimated top set of 8 OHP: 125

I hit 165 x 7. Pissed I missed the 8 rep mark, but happy overall. Pretty big jump from my estimation.

Incline is starting to feel more natural again. Only did 4x8 at 165, but it was smooth as butter. No weird arm wobble.

Z Press can burn in the deepest layer of hell.

This OHP focused day is easier than the rest, but it’s a nice lull before deadlift party Fridays, and it gives a sick pump.

7/10 day just for the OHP weight.

[chaoshander]

Deadlift party of one highlights

Estimated 350 x 8. Did 355 x 8, but they were incredibly smooth. Every rep felt fresh. That was a nice surprise.

Hands gave out on AMRAP at 335 x 11. Not particularly upset about this, but definitely need to focus on grip.

Leg press was leg press, nothing worth noting.

Notably fried by the time I got to accessories. Could only do half the prescribed reps by set 2 on everything.

Thank fuck for this storm bringing the temperature down to the high 80’s. The heat has really been doing a number on me.

Song of the day:

Thy Art Is Murder: Du Hast (cover)

7.5/10 day. Felt good, can definitely tell it’s Friday though.

[chaoshander]

Benching in an oven highlights.

Head index of 110 today. Fucking scorcher. My hands are pruned from the sweat.

Some serious highs today though. Goal was 235 x 6, hit 275 x 6 with gas in the tank.

AMRAP 225 x 15.

CGBP was my secondary, 4 x 6 @ 195. After all that heavy bench this felt like mobility work. Good stuff.

Only thing I didn’t finish was rear delt flys, mentally just fucking tapped. Had zero drive to do anything at that point, so I just did one set, haphazardly threw the weights on the rack and stumbled back to my truck.

Song of the day:

NOFX - The Decline

[chaoshander]

Squatting in the 7th layer highlights

Heat index 105

No highlights really. Goal weight was 295 x 6, did 315 x 6 which was cool.

280 for 10 AMRAP at the end.

Tried concentric focused good mornings as an alternative to deadlift. Moderate success.

Had to call it there. Diet and water intake was good. Slept like shit due to some relationship drama. My overall feel was about 4/5. But the poor sleep obviously caught up to me.

Side note: move barbell rows to a different day. There is no way in hell my back can take that abuse on this squat day. Probably the reason I called it early.

Song of the day: WBTBWB - 20 km/h

5/10 day. Did better than expected on the core work. Bitched out on the remainder. Learning to switch some things around.