December 20th
Midnight Session
Paused Incline Bench Press - Mid Grip
45 x 20
135 x 20
185 x 4
225 x 3
245 x 1
265 x 1
280 x 5 RIR 2
Standing Log Press
135 x 20 2 Rep PR
175 x 18 Massive 4 Rep PR (I miscounted…) RIR 0
Incline Rear Delt Flye
20 x 15
3 x 30 x 12 (Extremely Slow Tempo)
Single Arm Rear Delt Flye Machine
60 x 15
3 x 75 x 12 (Slow Tempo)
Plate Loaded Dips
2p x 12
3 x 3p x 12
Followed by Lots and Lots of Stretching
Well… I think my shoulder is healed up considering the work load of this session… I was feeling great but still was cautious with accessories. I’m locked in again. Week 9 here we come.
Overall happy with this workout. Really liking the late night sessions loaded up with food from the day.
On another note: fucked up on my Log Press. I thought I left off with 175x16, and so went for another 2 reps. Come to find out I left off with 175x14 
On rep 18 I was like “Holy fuck, this is HEAVY”… Kinda screwed up my programming. I’ll figure it out later lmao.
Left Reps in Reserve for my incline bench because I wasn’t confident in my ability for my shoulder to handle this. Definently have 280x7 in the bag next week. Extremely powerful leg drive on this, I was pleasantly surprised. My spotter said that I easily had more and I could feel it. Very good.
The single Arm delt Flye idea was from Jeff Nippard. Crazy Burn and Contraction. https://youtube.com/shorts/P5CXx_jgTDE?si=Um77xWfGrcj5KJRi
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Gym selfie, BW at 210 right now. Separation beginning to happen
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Man, I thought I replied to this.
I’m actually thinking of doing a block of pure Reverse Grip Benching ever since I brought it up. I had the same thought with it improving lockout strength. I’ve never benched in a shirt so I don’t know how it would change mechanics.
Also that’s awesome you got some tidbits from Jimmy. Did he share any other Bench Press “Secrets” that you found useful?
2 Likes
December 22nd
Paused 1" Deficit Deadlift Beltless
135 x 5
225 x 5
315 x 3
365 x 2
395 x 4 (Collars fell off, not super stressed about hitting the reps here, originally was supposed to be 7) RIR 5+
2s Paused Leg Press - Conventional DL Stance
135 x 4
225 x 4
315 x 4
405 x 4
495 x 4
585 x 4
675 x 4
825 x 4 RIR 1-2 PR
Seated Leg Curl
100 x 12
210 x 12
2 x 255 x 12 RIR 2-3 PR
RDL Off Plate Loaded Lunge
2pps x 8
3ppa x 8
4pps x 8
3 x 5pps x 8 RIR 5-6 PR
Ed Coan Suitcase Holds
45 x 15s
135 x 15s
185 x 13s PR + Pain PR
185 x 8s (literally could not hold onto it)
Kneeling Cable Crunch (Facing Away)
170 x 5
210 x 5
Full Stack
2 Sets of 26 Reps PR + Cramp (also almost puked)
Very, very hard day but doing different stuff… was in here for 3 hours… Got a Sinus Infection yesterday and feel a bit better, still a bit tired though. No appetite yesterday.
Tried to do some Pullups and my Shoulder didn’t like this. Collars fell off my topset of Deads, usually I’d do a makeup set but I was already kinda feeling beat up in the Adductors And Low Back coming in so decided against that.
Like using the early start of a training block to mess around and record myself with technique tweaks and changes, little things like foot placement etc. messing around with sinking deeper to get more quads involved.
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My love for Chinese buffets never dies even on the cut 
it’s almost impossible to track this, the difference here versus a bulk is me just trying to avoid the heavier, greasy and carby foods and try to stick to the lean stuff and sensible portions lol
12 Likes
December 23rd
Seated OHP
45 x 20
135 x 15
155 x 12
175 x 12 RIR 8
135 x 25 Burnout
Incline DB Flye (Paused At Bottom)
45 x 5
70 x 5
85 x 5
2 x 100 x 12 RIR 4 PR
Barbell Skullcrusher (Elbow Wraps On)
45 x 20
135 x 20
155 x 12 RIR 8 4 Rep and 10lb PR
Floor Press off Plate Loaded Lunge
135 x 8
185 x 8
205 x 8
2 x 225 x 8 RIR 5+
Everything felt like Anti-Gravity today. I had to hold back on the Skullcrushers and Flyes, they felt almost too easy. Having just injured my shoulder, was not smart to go harder.
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It’s been 2.5 Months since hitting Seated OHP. Starting off light and easy as I build up. Slowly phasing out the Log Press. Goals here are 225x12 raw. Realistic goal. Looking at a 15lb Increase from my last, best rep set.
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Skullcrushers with a BB I have not done in 4-5 Months. Despite this time off, I managed to hit a 10lb and 4 Rep PR WITH Reps left. Based off 155x12, I must be somewhere in the 185-205 range for sets of 8. Goals here are to work up in reps for the next 6-8 weeks, not really wanting to push these heavy.
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Floor Pressing off the Plate Loaded Lunge gave some nasty isolation and Contraction. Definitely a new accessory movement. It was almost purely Triceps.
Also: Squat shoes come in today. I’ll be coming in later tonight to break them in. Super light stuff, technique and form work that’s all.
8 Likes
I follow his patreon account over on IG. He does alot of tricep and back work. He’s strong on everything!!
1 Like
Week 9.5 (I want to die)
Literally 2.5 more weeks left of this cut… brutal. Strains and Aches popping up left and right. Locked in but not for much longer. Every session feels like a near death experience. Every session also feels like i’m about to tear something right off the bone lol.
I have managed to maintain most of my strength and honestly, most likely have gotten stronger and improved. But at what cost lmao.
Recovery Notes:
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Shoulder is somewhat healed. I can do just about every pressing movement, including triceps. This is good. Not good: Any type of Pulling Movment (Pullups, Pulldowns, Rows), hurt. What this tells me is that it must’ve been a Lat Injury combined with a Cuff Injury.
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Also not good: Pec Tendon is starting to feel inflamed again (go figure). Now I really have to back off the Incline Benching to let it heal.
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I absolutely hate this. I feel so incredibly strong right now, but my stupid body is holding me back. It genuinely makes me pissed… like… I want to yell at my ligaments, joints and tendons: Stop being fucking weak. Why are you breaking. Bitchass.
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Sorry had to get that out of my system. It’s frustrating to know I can keep hitting PRs on everything but the aches and injuries are piling up.
Diet Notes:
- The “Bear” Diet i’ve been following has been working great. 2x a Week I let it slack and cheat with food choices, but stay strict on the other days.
- All i’ve been eating is Beef, Wild Rice, Oats, Honey, Berries, Flax Seed, Salmon, Tilapia, Garden Vegetable Mixes, Corn, and occasionally Sourdough.
- I’ve made a conscious effort to avoid all dairy. It’s something Bears don’t find in the wild anyways. There’s an abundance of all the other things I listed, though.
- Digestion is amazing. Never feel bloated. But stay fairly full. I feel overall healthier too… more athletic. Hard to describe.
- When I crave Greasy Foods, I think of Beef or Butter* Chicken. When I crave Protein, I think of Fish. When I crave something sugary for carb fiend in me, I go to Oats + Honey now. Complete Gut Biome Change. I love it.
Training Notes:
Upper Body
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My Pec feels EXACTLY the same way as when I strained it 5 months ago, achy, tight at the tendon… Unfortunately, I think I need to stop the Incline Benching entirely. I refuse to strain it again.
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So, this means i’ll be deloading this week. Sucks that I couldn’t hit my original goals of 315x5 on incline. But it’ll be there next time I hit it. Can’t win everything.
Long and Short Term Goals for the next 8-12 Weeks:
- Seated OHP - 225x12 Raw (15lb Increase)
- BB Skullcrusher - 185x12 / 200x10 (55lb Increase, Risky)
- Paused Larsen Press - 345x5 (20lb Increase)
- Incline DB Flye - 125x10 (25lb Increase, Sketchy)
Outlining some fairly realistic goals that I think I can hit, barring any injury stopping me in my tracks again. 345 for 5 on Larsen should be a great foundation.
Seated OHP Goal should put me at 315. I will get it eventually. I can taste it lol. That’s something i’ll be recording.
Sqwuat & Deadlifts:
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This Training Block is going to be very heavy on Legs. Especially the Hamstrings, Core, and Back. Taking this time to shore up some weaknesses and balance things out.
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Deadlift always taking a back seat for me. I’m running a bit of a Light/Heavy Approach alternating Heavy Squat/Light Deadlift & Heavy Deadlift/Light Squat each week. Borrowing some Elements from the Lilliebridge Method. I’ve ran it with some success in the past and love it.
Long and Short Term Goals for the next 10-12 Weeks:
- Paused Squat w/ Chains - 560x2 Raw Beltless (Match PR)
- Paused 1" Deficit Deadlift - 575x5 Raw Beltless (25lb Increase)
- 460x8 Barbell Row (Clean, Controlled, 15LB Increase)
- Weighted Pullups - 90lbs for 18 reps (10 Rep Increase)
- Rack Pulls 750+lbs for reps
- Leg Press 900+lbs for reps
- Pete Rubish Hyperextension - 315x12 (20lb Increase)
Ambitious with this one over 12 weeks (Very ambitious for 8-10 Weeks) but i’m working on a time constraint since me and my wife are moving. The only thing I have real doubts on is the Paused Squat, I won’t have access to chains once I move. So uh… Yeah we’ll be cutting this short, maybe that’s a good thing.
I’m going to be messing around with more Block Pulls once this cut is over, I dropped it because I couldn’t handle the stress on my hips and back, but i’m still wanting to give these a try.
Other Notes:
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Playing Around with a new format by setting some goals that I can go back to and refrence.
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Stepped on the scale, dropped 3 pounds, shocked me to see that I was sub 210. Showed me at 209.
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Tried out the new Squat Shoes. They felt so good.
11 Likes
December 25th
Paused Squat w/ Chains - Beltless
45 x 15
135 x 15
225 + 80 (305) x 5
285 + 80 (365) x 5
335 + 80 (415) x 8 RIR 6-7 Starting E1RM 560
RDL Off Plate Loaded Lunge
1pps x 8
2pps x 8
3pps x 0 Hamstring is definitely strained
Standing Cable Crunch (Facing Away)
170 x 20
190 x 15
210 x 12
Decline Abs
BW
3 Sets of 12 RIR 5+
Most likely another strain. Stopped after Squats because hamstring was way too damn tight and now it hurts to squat. Laid off any leg work. Oh well.
Pretty much did light core work, sauna and now I am currently stretching and foam rolling.
That’s what I get for going into an almost 1600 calorie deficit last night.
Anyways:
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First time doing Decline Abs at a pretty low notch, these felt great. Decided to do BW first to feel out the movement. Going to be adding weight to this and I assume very quickly.
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Squatting with squat shoes felt INCREDIBLE despite the minor strain. I honestly felt like I could’ve stood there all day and cranked out reps with 415. First few reps was a little unconfident trying to feel out depth.
6 Likes
December 26th
Paused Incline Bench Press - Mid Grip
135 x 20
185 x 4
225 x 2
255 x 1
280 x 8 RIR 1 Week 8 Ending E1RM 354 PR
Floor Press off Plate Loaded Lunge (Elbow Wraps On, 3-1 tempo)
1pps x 10
2pps x 10
2 x 3pps x 10 RIR 5+
2 x 3.25pps x 10 RIR 5+ PR
Single Arm Rear Delt Flye Machine
70 x 10
3 x 105 x 10 PR RIR 3-4
Neutral Grip Shoulder Press Machine
120 x 8
190 x 4
2 x 220 x 14 PR RIR 0
Incline Rear Delt DB Flye
45s
3 Sets of 25 Reps PR RIR 0
Paused Larsen Press (Technique, Messing around with grips and setup)
3 x 135 x 5
Hit a PR to end off this 8 Week Bench Block, absolutely hellish but I survived.
Deloading completely for the remainder of the cut, no barbell benching. I get a 40lb Carryover from Incline, i’m in that 400lb Range. Not bad weighing 208. Just about double BW. 500lb bench at 250 would be crazy (one of my lifetime goals)
Got volume in for the Rear Delts and shoulders, floor Press off RDL feels incredible, smokes the tris and upper chest can’t believe I haven’t been doing this.
Hamstring still tweaked but did a lot of stretching. It feels decent today. Another couple days I’ll be good.
Always go back to this if I need a pick me up.
9 Likes
Y’all already know what time it is 
(They’re out of so much stuff 
)
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December 27th
Midnight Sesh/Goblin Hours
Pete Rubish Hyperextension
95 x 5
145 x 3
195 x 3
245 x 3
315 x 12 RIR 0 ALL TIME PR
Seated Leg Curl
120 x 8
210 x 8
2 x 255 x 15 PR
RDL off Plate Loaded Lunge
1pps x 8
2pps x 6
3pps x 4
4pps x 2
2 x 5pps x 10 PR RIR 5+
Making up for missed leg work because of the hamstring strain, hit PRs on everything. Absolutely drenched in sweat. Very little rest between these.
I’m starting to like these late night sessions occasionally. Calling them goblin hours lol.
12 Likes
December 28th
Seated OHP
135 x 5
155 x 5
175 x 14 RIR 3-4
Floor Press off Plate Loaded Lunge
1pps x 8
2pps x 8
3pps x 8
2 x 4pps x 8 RIR 5+ PR
Lying DB Skullcrusher (Neutral Grip, One Each Hand)
50 x 5
2 x 60 x 15 RIR 2 PR
Kept it easier today. Some PRs.
Slowly adding reps to 175 till I can do 20 before starting to push OHP numbers. Only 2 weeks back.
12 Likes
December 30th
Technique S/B/D
135lbs
Several Sets, Varying Reps (didn’t count)
Stretching, Resistance Band Work, Foam Rolling, Sauna
Going to be taking a break from heavy lifting, body is beat to shit. About time to throw the towel in and just chill out.
7 Likes
January 1st
Paused Larsen Press - Close Grip
135 x 3
185 x 3
225 x 3
275 x 3
Sauna, Foam Roll, Stretching. See y’all in a couple days lol. Still taking a break but wanted to move something
9 Likes
Training Update:
Writing this now since some shit happened. The reason I’ve been taking time off is to mend an injury that popped up on Friday. Most likely from my Hyperextensions.
Anyways, I went to get it checked out.
I’ve got a Partial Tear of the Hip Flexor and lower Abdominal. My entire right side is jacked.
I knew I was pushing it to the limit and I knew full well the risk of injury. The harsh deficit paired with heavy lifting was obvious. I had thrown in Low Dose Superdrol paired with Cardarine near the end.
So for the time being i’m going to be taking some time off. I’ll just be taking it day by day right now, i’ll go back in once I think i’m good. Right now just alot of Rehab and Stretching. Hope to be back in 4 weeks.
I’ll be able to bounce back from this. It’s not scaring me off from powerlifting. This is the life I signed up for baby! Can’t complain about something self inflicted haha.
Let’s keep on truckin 
I’ll write a overall year in review later.
9 Likes
That sounds terrible, but hopefully heals quickly!!!
