Me and my training buddy have been discussing the injuries as well. I thought of that too but if I am actually overtraining, I honestly can’t tell. My sleep has been solid. My energy is still good, I don’t really feel off. There’s no pain on my warmups (correction, I should say initially there’s some stiffness), everything moves smoothly and explosively. I’ve also been progressing on the accessories without much slow down. The injuries that have cropped up lately have just been sudden. There really is no warning or prior indicator which is a bit of an issue.
I’m going to readjust some things next week but not by alot, hopefully it helps. Week 3 is going to be be pretty high in intensity. Thankfully my hamstring thing was just a scare, don’t feel anything off.
5 Likes
Paused Comp Squat
155 x 5
275 x 4
335 x 3
415 x 2
470 x 1
520 x 1
545 x 2 First Rep RPE 6 , Second Rep RPE 8ish , Misgrooved
2 x 435 x 5
Kipping Pullups 45 1x5, 90 3x5
Hatfield SSB Split Squat 245 2x8
One Arm Dumbell Incline Bench 40s 4x12
Pec Flye Machine 85 3x12
One Arm Pushdowns 140 1x6, 170 2x12
Went to a new gym, looking into making it my home one. Better equipment, wide racks and bars. There’s no mirrors so I was bit nervous I’d cut depth but wasn’t the case on video
Going one mor time Sunday for deadlifts before making my decision
9 Likes
Paused Close Grip Spoto Press - 2" Off Chest
155 x 8
185 x 6
235 x 3
260 x 3
Close Grip Backdowns:
3 x 225 x 8 Full ROM PR
Lateral Raise Machine 220 3x10
Dumbell Preacher Curl 60s 4x8
Dumbell Hammer Curl 70s 3x8
Reverse Delt Flye Dumbbell 80s 4x8
Incline One Arm Dumbell Bench 50s 3x12
Neutral Grip Row 300 3x8
Alright. 225 for reps again, full ROM and minimal pain, we’re getting somewhere with the pec.. This is progress. I’ll just be pushing this each session and try to add more and more.
Work schedule has been flipped and have been forced to go at nights. Absolutely terrible experience, there was a line for the racks and just about everything else.
8 Likes
Good to hear the pec is feeling better. 
1 Like
week 3
Paused Highbar Squat
155 x 8
275 x 6
325 x 3
365 x 2
405 x 2
430 x 2
440 x 2
405 x 2
365 x 2
Paused Leg Press - Squat Stance
225 x 5
315 x 5
405 x 5
495 x 5
3 x 585 x 5
Strict Standing Press
135 x 5
185 x 5
2 x 205 x 3
2 x 225 x 3
Medium Grip Pause Bench
135 x 5
185 x 5
185 x 5
205 x 5
225 x 5
3 x 245 x 7
Barbell Rows - Lowest Pins + 2" Deficit
225 x 5
315 x 5
365 x 10
405 x 10
Cable Face Pulls 215 2x12
One Arm Incline Dumbbell Bench 60s 3x12
One Arm Skullcrushers Dumbbell 95s 3x8
9 Likes
any idea what the actual weight tolerance is for cable stack? I may have to do something similar in the future for crunches
1 Like
Honestly bro I have no idea, we’re just adding weight until the employees stop us or it breaks
It seems to be handling the weight pretty well though. Maybe like a pair of the 100s..? Pretty much pulling that number out of my ass lol
2 Likes
405 x 10 on BB rows?!?! Holy.
Damn man. That’s impressive!
2 Likes
end week 3
Sumo Deadlift
155 x 5
225 x 4
325 x 2
365 x 1
405 x 1
405 x 1
455 x 1
495 x 1
545 x 1
585 x 0.5 Skin Ripped Off Thumbs
585 x 1 RPE 6.5 Got pissed and used straps
Strict Barbell Rows - Low Pins
315 x 5
365 x 5
405 x 5
425 x 5
415 x 5
405 x 5
Neutral Grip Lat Pulldown 300x5 (oops), 260x10, 245x10
Iso Lateral Low Row 5.25pps 2x8
Dumbbell Preacher Curl 70s 3x8
Dumbbell Hammer Curl 80s 3x8
One Arm Incline Dumbbell Bench 70s 3x12
Pec Flye 2x25
Yeah I’ve made my decision, I’m coming here to this gym. They’re cool with you being shirtless, you can blast your own music on the speakers for heavy or PR attempts, and it’s basically a garage warehouse setting with almost ZERO people even at peak hours.
I say this because this is exactly what I did for 585 after the skin tore off my thumbs.
They also have massage guns and all the rehab shit you could ask for. Easy choice.
Decided against Backdowns and Hyperextensions entirely because of cramping and tightness as well as taking another attempt with 585 after missing it the first time.
8 Likes
start week 4
Squat
45 x 20
155 x 10
275 x 8
345 x 3
405 x 1
455 x 1
495 x 1
535 x 1
565 x 2 lifetime raw pr / RPE 7
Paused Leg Press - Competition Squat Stance
225 x 10
315 x 10
3 x 405 x 10
Touch And Go Medium Grip Bench
155 x 5
185 x 5
225 x 5
255 x 2
275 x 4
300 x 1
2 x 225 x 5
Seated Hamstring Curl
80 x 10
115 x 10
2 x 145 x 10
Seated OHP - Raw
155 x 8
185 x 4
225 x 2
245 x 1
260 x 4 Lifetime Raw PR / RPE 8.5
250 x 6 Lifetime Raw Rep PR
Hip Abduction Machine 3x20
BTN Lat Pulldown 160x8, 180x8
One Arm Lat Pulldowns 100x8, 120x8
One Arm Pushdowns 65 3x8
12 Likes
Midnight sesh
Touch and Go Close Grip Bench
45 x 20
135 x 10
185 x 6
225 x 4
255 x 2
275 x 1
295 x 1
4 x 315 x 1
295 x 10
275 x 10
275 x 14 (decided to AMRAP it)
225 x 20
One Arm Dumbell Lateral Raise 70 3x8
Dumbell Preacher Curl 70s 2x8
Dumbell Hammer Curl 90s 3x8
Reverse Delt Flye Dumbbell 90s 2x8
Neutral Grip Row 300 3x10
Rammstein always gets me going
11 Likes
Pause Bench - Mid / Close Grip
155 x 8
185 x 8
225 x 6
250 x 4
275 x 2
275 x 1
296 x 1
2 x 315 x 5
2 x 315 x 8
Rows
405 x 5
430.x 5
415 x 5
405 x 5
Face Pulls 250 2x12
About all the energy I had. Way too exhausted after work.
11 Likes
end week 4
Sumo Deadlift
155 x 8
275 x 4
315 x 1
365 x 1
405 x 1
445 x 1
485 x 1
525 x 1
565 x 1
605 x 1 RPE 7
530 x 4
475 x 4
Hyperextensions
135 x 5
205 x 5
2 x 225 x 10
Barbell Rows
325 x 5
365 x 5
405 x 5
435 x 5
425 x 5
Neutral Grip Lat Pulldown 300 2x8 , 280x10
Iso Lateral Low Row 6pps 2x8
Lying Hamstring Curl 3x12
Dumbbell Preacher Curl 70s 4x8
Dumbbell Hammer Curl 95s 3x8
Incline One Arm DB Bench 80s 3x12
One Arm Tricep Pushdowns 190 3x8
Leg Press 3x25
9 Likes
Nice pull. That’s a sweet gym.
1 Like
Best gym around here so far. Denver area doesn’t have much, it’s all in the springs or further north which doesn’t make sense lol .
I noticed they just got wagon wheels and have a strongman log. Most certainly will be playing with those next block.
The issue I’ve been running into with the late sessions is that I get out at like 2 or 3 AM, really hard to get my food in but I seem to be recovering fine.
1 Like
your deadlifts are so smooth
1 Like
I would love to move out there. My late grandmother lived there, Westminster area. I have a bunch of aunt’s and uncles that live out there still. Fun place to visit. 
One of my childhood friends lives in Golden.
1 Like
Its a beautiful state for sure. There’s so much to do, I love red rocks, very scenic cruises around that area. There’s a road we take all the way down to the springs that is killer. Pretty much spits you out into peaks and valleys repeatedly, looks like your right up against the sky. Beautiful.
Let me know if you ever visit dude, I’d be down to hit the gym
2 Likes
I watched Will Tennyson tackle a gym in Alma, CO, elevation 12,000 feet. He got his arse kicked. I would drive to Alma to try the place out, and vomit.
1 Like
Start Week 5
Squat - Beltless
155 x 5
275 x 4
345 x 3
405 x 2
455 x 1
495 x 1
550 x 1
585 x 2 RPE 10 Lifetime Raw PR
500 x 4
455 x 4
Pause Bench - Comp Grip Raw
155 x 8
185 x 5
225 x 3
285 x 2
315 x 2
2 x 335 x 5 RPE 5 , 6.5
2 x 315 x 5
Seated OHP - Raw
45 x 20
135 x 10
185 x 6
225 x 4
245 x 1
260 x 3 RPE 10 dropped, shoulders felt smoked
One Arm Pushdowns 210 2x8
One Arm Reverse Grip Pulldown 4pps 4x8
Absolutely brutal session. Somehow survived… I’ve been doing all this with a strained adductor from work.
Really really upset with the camera man. His finger grazes the button and ended the recording after 1 rep.
The second Rep was deeper and absolutely was an RPE 10. I was violently shaking and it was a legendary grind.
Regardless… I know I got the double and at least I got 50% of the set recorded, better than no video at all.
11 Likes
