07/03
Olympic Stance 2s Paused Squat
375x5
Paused Bench
275x8
Barbell Row
315x8
8 Likes
07/04
Garage Gym
Paused Close Grip Bench Press
135x10
185x10
225x6
245x3
275x12
295x10
225x20
I’m doing a bit better this week with sleep and nutrition. Still bouncing back from last week, my body seems to be trying to catch up still
9 Likes
07/08
Paused Beltless Squat - Narrow Stance
135x5
3x225x5
315x5
375x5
Single Leg Leg Press - Conv DL Stance
2x225x12
GHR
2x15
Pete Rubbish Hyperextension
135x5
225x5
275x12
Paused Close Bench Press
2x275x5
Paused Wide Grip Bench Press
2x250x10
Definitely feel a lot better. Training in general isn’t my life priority right now. Just trying to get some structure again. Started putting OT at work so that’s taking up a lot of time.
Later tonight I’ll write up some mental notes , need to start organizing again.
9 Likes
Weekly Mental Notes
Life Stressors:
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Personal things happened, it’s thrown off my entire schedule and training regiment in general; still on the up and bouncing back from everything but it’s getting better as I start stabilizing.
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Money has also been real tight so i’ve dropped all my supplements, preworkouts etc.
Nutrition/Recovery:
-
I’ll be honest I haven’t been tracking calories, or macros, nor focused on food quality, at this point, I don’t really care too much. Most days I don’t eat till the end of the day, too busy or can’t be bothered with it… I stepped on the scale yesterday and I weighed in at 225, i’ve dropped only a lb or two, so that’s a good thing.
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One of the only bits of good news i’ve had, my pec/shoulder ligament is just about healed up. There’s no pain anymore even on heavier bench press sets.
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Of course my left rear delt is acting up, as well as my adductor. I’ll be watching these closely.
Training:
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Training is going down to M/W/F and maybe Saturday. I changed Gyms to one that is right across from where I work, closer and more convenient, and much cheaper.
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2x Squat, 2-3x Bench, and 1x Deadlifting Schedule.
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I’m still going to be doing my Block Style of Training, I enjoy it.
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Minimal Accessory work for the Back because of my Left Delt Injury, i’ll start adding this back in when I feel ready.
Lift Rotation Notes
- I’ll be rotating between a few different things, mainly my key indicator lifts. I’m kinda just writing this down so I have some visualization.
Squat:
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Paused Narrow Stance Squat, Narrow Stance Toes Out Squat, Box Squat Touch and Go, Regular Stance Squat, Wrapped Squat
-
Single Leg Leg Press, Leg Press
Deadlift:
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1.25" Deficit DL, 2.25" Deficit DL, Paused DL Both Stances
-
Barbell Row, Pullups, Block/Rack Pulls
Bench:
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Spoto Press, Larsen, Wide, Close Grip Bench
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Seated BTN Press, Seated OHP, Board Press, Incline DB Flye, Inclinde DB Bench
Other Notes
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Pushing Numbers isn’t my priority at the moment. Right now I’m just looking at maintaining and getting stronger when I can. Essentially, I’m coming in with a mindset of not “Pushing it” and just trying to get a nice sweat going.
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Yes, maybe some of it is going through the motions and doing a bunch of fluff, but I know what my heart wants and right now it’s not this.
7 Likes
Absolutely amazing band came on tonight for open mic night. Little underground venue that holds it every Tuesday for 3$ a person , me and my girlfriend try to make it each week to support the local artists.
Sounded so heavenly, there was another amazing solo act before this with an amazing voice. Back to back awesomeness.
2 Likes
07/10
2.25in Deficit Conv DL - Beltless
135x5
225x4
315x2
405x2
495x1
585x2
Andrew Hause Barbell Row
315x10
355x10
Paused Close Grip Bench
185x5
225x5
275x5
305x5
Seated BTN Press - Wide Grip
135x12
155x12
165x12
A lot heavier session. Feeling things out, seeing where I’m at.
Deadlift was grindy, guessing i cap out around 600.
Bench felt great, 305 wasn’t effortless but also wasn’t life or death hard, still had clean reps in the tank. Same with BTN Pressing.
I’ve been benching without my wrist wraps or belt and I think I’m going to keep it that way, feels a bit weird since my wrist likes to roll back. I could never tell because I relied on my wraps for so long.
7 Likes
07/12
Paused Beltless Squat - Narrow Stance
135x5
135x5
225x5
315x5
385x5 RIR 4
GHR
BW
2 Sets of 20 Reps
Seated Leg Curl
110x8
130x8
150x8
Standing Leg Curl
60x8
70x8
80x8
Strength is coming back pretty quick. Paused Squats here felt about the same as 390x5 18 days ago.
Nicotine Pouches work great as a pre workout, I like it more.Obviously not the healthiest thing in the world lol
8 Likes
07/13
Barbell Skullcrusher (Close Grip Bench Width)
95x15
115x12
135x12
135x12
Seated BTN Press
145x15
165x12
185x10
Single Arm Lateral Raise (Leaning Into Wall)
2x20x18
Tricep Rope Pushdown
2x100x25
6 Likes
I mean there’s no way it’s as bad as David Weck (bosu ball creator) chewing cigars
2 Likes
Hot-Damn! Konsu my elbows are jealous.
1 Like
Thats vile bro 
Honestly though , I do smoke a cigarette before and after the gym lol, it ended up being a ritual for me
1 Like
Training Notes
Well that wraps up Week 1. Found out what my baseline is like coming into this. These sessions were all fairly calm and not overly wired, basically what I can do right now on any given day without having to get pumped up with adrenaline.
Learning from mistakes and doing some big readjustments to not only make this more sustainable but also to work around a very busy schedule now.
Nutrition & Recovery Notes:
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The less and less I focus on the aspect of nutrition, the more I realize that it doesn’t matter nearly as much for me, personally. I haven’t been tracking macros or worried about the calories. As long as I get heavy amounts of carbs before the workout, and have some good intra workout electrolytes and carbs, I’m okay. Doesn’t seem to matter much if I eat or not after.
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This has been saving me a ton of money on food, and not being stressed out about eating in general is a very liberating feeling lol.
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Everything seems almost healed up as well. The rear delt is a bit wonky still. I’m watching that closely.
Training:
-
The goals of this training cycle are a bit different. I’m not going to be trying to peak any of my competition lifts. I think it’ll benefit me the most to work on my weak variations, it’ll allow me to enjoy the gym still without feeling like I’m doing nothing that benefits me, save me much more time, and will be way easier on the joints since I’m handling less load.
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And when I’m ready and have the right mindset, I’ll be that much stronger when I go back to pushing it hard with my comp setup.
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Volume for assistance is going to be dipping down to sets of 8 on average, it’s a range I don’t really train in, and I want to see how this compares to sets of 15-20 that I usually do. Pyramids of 10,8,6 might be good.
Other Notes
- I’m excited to see how this will go over the next few months.
10 Likes
Only caution I would give you here is to know that age is going to dramatically effect this aspect imho. In your 20’s yes I agree, in your late 30’s it’s a different story for most of us.
2 Likes
You’d be amazed how many guys I see at the ship gym who actively have a lip in while lifting
Ahh, the Winston Churchill method
2 Likes
if it can get a middle aged drunk through WWII, it can get a guy through a workout 
2 Likes
Oh yeah definitely, I’m aware that alot of the things I’m doing right now , training , nutrition and sleep wise , I can’t do forever or will have to seriously readjust as I start aging
I guess I’m looking at it as taking advantage of what I can get away with right now
3 Likes
07/15
Paused Beltless Squat - Narrow Stance
135x10
135x10
225x4
315x4
370x5
Paused Bench Press - Close Grip Larsen
135x5
185x5
225x12
250x10
6 Likes
07/17
Conventional Deficit Deadlift 2.25"
225x5
225x5
315x4
315x3
405x2
405x1
495x1
Lat Pulldown - Wide Neutral Grip
140x8
220x8
3x240x10
Rack Pull From Knee Height
315x5
405x5
500x5
2x585x5
DB Row
2x100x20
Paused Bench Press - Close Grip Larsen
135x5
185x5
225x5
260x5
2x270x5
I don’t do Larsen’s often , realizing just how much power I’m getting out of my legs and back . Can’t get a good arch or tight squeeze in the rear , I’m having fun with this variation and it’s humbling me
9 Likes
07/19
Paused Squat Beltless - Narrow Stance
135x5
225x5
315x1
365x1
405x5 RIR 3
Power Squat - Plate Loaded Machine
185x8
275x8
365x8
455x8
545x8
All I had time to do, went to the rec center since they have free passes some days, Never used the power squat thing before and it looks like it caps out at 6 plates , it was fun. Pretty crappy gym equipment and selection but if you really wanted to make it work , it definitely could. No back raise or specialty bars unfortunately
Their prices are dirt cheap and they do have a big Olympic pool and other amenities, I’m thinking I might make this my home gym, still deciding, the convenience and price alone is making me wanna get the membership lol
6 Likes
07/20
Home Gym
Paused Close Grip Bench Press - Larsen
135x5
185x5
225x5
255x5
2x280x5 RIR 4
Barbell Skullcrusher
95x8
115x8
135x10
145x10
Reverse Curl
25x12
50x12
85x8
2x120x8
Lateral Single Arm Shoulder Raise - Lean Into Wall
25lb Plate
2 Sets of 18 Reps
Got a great workout in , woke up a little late , I used the home gym since I wasn’t gonna have time.
Larsen’s feeling easier and easier each time I do em. Seems like my CNS is finally adapting to the movement pattern.
We don’t have dumbbells so I had to use a plate for my raises. It actually feels really damn good, I’m going to start doing it this way, felt like I could hit my side delts better and required even more stabilization.
10 Likes