Every year, without fail, someone in my family comes down with something like this around this time of year.
People spend more time indoors, germs accumulate, and people STILL go into public spaces when they’re sick. You may have just shaken hands or shared gym equipment with a plaguebearer and didn’t realize it.
On the plus side: involuntary cut right before one of the best gaining times of the year. May I suggest the Gallon of Egg Nog a day challenge?
That sounds disgusting 
I had eggnog once in my life, it must’ve been traumatizing because my brain remembers I had it but can’t remember what happened after I had it lol
That is disgusting. Lol
Conventional Deadlift
155 x 5
225 x 1
325 x 1
365 x 1
425 x 1
485 x 1
525 x 1
535 x 3 (cluster singles) @ 4, 7, 9
500 x 3 (cluster singles) @ 5, 6, 7
400 x 5 (cluster singles)
Pause Close Grip
135 x 5
195 x 4
255 x 3
285 x 2
320 x 1
345 x 3 @ 6
300 x 3
300 x 3
285 x 3
285 x 3
Neutral Grip Row 270 2x8
Lat Pulldown 260 2x10
One Leg Hamstring Curl 175 3x10
Cable Curl 72.5 2x12
Preacher Hammer Curl 50s 2x10
I skipped the top single for my Deads. Didn’t feel like it was necessary to take it.
Next 2 weeks wont be changing too much. The only difference is that the working % will be increased a little on tuesday with the same planned volume. a possible secondary session for some more exposure before my planned single on week 4 if I still feel unconfident
Deadlift is going straight to my week 3 weights, no adjustments there. Bench remains unchanged.
Just catching up here and holy smokes, I’ve missed a lot. First off, happy very belated birthday! I hope you had a great day. And secondly, what a wild trip with the sickness, internal bleeding and hospitalization! I’m so glad you’re okay and feeling better. Send a late in the game hug and some extra prayers your way!!
What do you mean when you say cluster singles? As in, how long are you resting in between the reps?
I rest around 15 seconds on average
It helps me break a few bad habits since I relied on grip and rip for years. The intensity scales very fast but even under fatigue I can teach myself how to grind using good technique without having to touch anything near max
155 x 5
275 x 3
345 x 1
415 x 1
460 x 1
505 x 1
535 x 1 @ 6.5
500 x 3
485 x 3
465 x 3
Pause Comp Bench
135 x 5
195 x 4
260 x 2
305 x 2
340 x 1
380 x 1 @ 7
330 x 3
315 x 3
290 x 3
Incline Spoto Bench
195 x 5
260 x 1
300 x 5 @ 9 (oof)
270 x 3 (stopped)
Lat Pulldown 220 2x15
One Leg Hamstring Curl 165 4x8
Tricep Pushdown One Arm 95 2x15
Incline Spoto didn’t do too good. Way too much shifting left, right and back and forth for me to continue. Made the RPE way harder than it should’ve been. Not worried about it, I’ll be able to hit my progression I want.
Squat moved good, took a single I knew I could hit, quick and smooth. I don’t think I lost the groove at all with the 3 weeks of light squatting, I’m still going to take a session on Friday to build a little more confidence.
On a secondary note, I would really like to thank the creators of chatgpt for making a free open source AI.
It has been helping me immensely with pre existing injury management, as well as diagnosing new tweaks when they do happen.
It does have its shortcomings. The programming aspect is a little janky and forgetful, and it can’t predict injuries obviously, but it gives me just enough of a second voice to make me think twice before making training decisions, which is what I absolutely need knowing how I am. Also, its great for training theory. I spend alot of my off days asking questions, it’s fun.
as a poor guy who can’t afford coaching, it’s about as good as I’m getting it haha. Not recommending it to anyone, I just wanted to share my experiences
Close Grip Paused
155 x 5
195 x 5
250 x 2
285 x 1
310 x 3 @ 5
310 x 3
310 x 3
290 x 3
290 x 3
290 x 3
Seated One Arm Lateral Raise 65s 2x12
Bicep Curl Seated 50s 2x10
Preacher Hammer Curl 50s 2x10
Plate Loaded Low Row 3.25pps 3x10
Rear Delt Dumbbell Flye 75s 2x15
This day is boring as hell but needs to be done
Pulled out the TB500 yesterday, I keep it on hand and use it when needed
There has been a bit of a concerning ache that has been steady for the last few weeks, mostly noticeable at night and in the mornings. When I prehab, my left psoas will “catch” but resolves itself once I’m warm. It doesn’t hinder performance but its been consistent enough to pay attention to.
Yesterday after my workout, my adductor and hip started getting tight with it, which is new. Thats my cue to try and get ahead of it rather than wait for it to go.
I’m adjusting tomorrow’s paused deadlift. Originally a triple around 575, but I’m capping it much lower if everything feels smooth. Sunday and Tuesday will be adjusted if I need it.
Beltless Pause Squat - SSB
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
315 x 5
315 x 5
Incline Spoto Bench
135 x 5
185 x 4
235 x 3
265 x 2
300 x 5 @ 7
290 x 5 @ 5
Beltless Conventional Deadlift - 2CT Pause
135 x 5
275 x 5
315 x 2
375 x 2
415 x 1
445 x 1
465 x 3 (cluster singles) @ 4, 4, 5
445 x 3 (cluster singles) @ 3, 4, 4
395 x 3 (cluster singles)
395 x 3 (cluster singles)
One Arm Pushdowns 50 3x15
Face Pulls 87.5 3x15
Honestly. Pretty fun day even light. Really enjoyed it. I’m still finding I look forward to deadlifting the most, historically I’ve been scared of pulls, but it seems I’ve finally conquered a mental beast.
Now just to stay intact long enough to capitalize on it, lol.
So. I am deciding to shut this down early, intensity is being scaled down and singles are being removed. There are a few internal alarm bells that are telling me to not continue pursuing my week 4, I think its best I listen to my gut instinct. I feel pretty good after yesterday with minor regional tightness but there is still this odd feeling ache that I can’t quite pinpoint, and if I know anything about injuries, that usually is a prelude to something bigger if I don’t adjust load right now. The fact that it really hasn’t gone away is a big tell.
The first block, I ran into some overreaching issues coming back. I assumed it was a one off with a 3 week lay off but this is the second block in a row that I have hit a wall in my week 3. So this is an issue on me which requires some reprogramming because obviously somewhere downstream is causing issues.
Per my training partners recommendation, he suggested I stay with the SSB Variation for a few blocks and I’ll be transitioning to a stiff bar for my conventional pulls. This was already kinda the plan for next month but I hadn’t made my decision yet. Benching will remain pretty much the same though, which at the moment, is where all my mental bandwidth is going anyways. I’ll transition to the SSB Starting Tuesday and I’m staying with the woman’s bar for sunday due to continuity, before switching over to the stiff bar starting next friday.
It takes a bit for me to swallow my ego, as I am a man who likes to make a plan, execute it to the best of ability and without complaints, but some battles are not worth fighting for.
Beltless Conventional Deadlift
155 x 5
225 x 4
315 x 3
365 x 1
405 x 1
455 x 1
500 x 3 (cluster singles) @ 2, 3, 3
455 x 3 (cluster singles)
405 x 3 (cluster singles)
Pause Close Grip Bench
135 x 5
195 x 4
245 x 3
285 x 1
320 x 1
340 x 1
365 x 3 @ 7 PR
265 x 5
265 x 5
Stiff Leg Beltless Deadlift
275 x 5
275 x 5
275 x 5
Neutral Grip Row 300 3x8
Preacher Hammer Curl 55s 2x10
Seated DB Bicep Curl 55s 3x10
PR on close grip bench. Had about 3 reps left in reserve it seems this grip is close to eclipsing my competition numbers, which is exactly what I want.
Still stayed pretty light on the pulls but I’m feeling better. Me and my training partner have been kinda brainstorming what my issue could be, and we both came to the conclusion that it’s a compensatory pattern. The adductors, hip flexors and obliques want to take over for my glutes, hammies and lats. So, i’m going to be doing a whole lotta SSB, Rows, and Stiff Leg Work for the next few months.
Im really looking forward to it. I don’t think I’ve been this excited about training in a long time.
And on one more note, I’ve started shifting my right foot out by about 1/2 inch. This is making me feel a bit more stacked and symmetrical, takes a lot of load off my left. I’ve read that previously torn sides usually start trying to reintegrate around this time. I wonder if this is what’s finally happening now that the tissue has set down properly
Pause Squat - SSB, Beltless
135 x 5
185 x 4
225 x 4
275 x 2
315 x 2
345 x 5 @ 8 (damn)
345 x 5
275 x 5
Pause Comp Bench
135 x 5
195 x 5
255 x 2
290 x 1
320 x 1
340 x 2 @ 5
325 x 3
310 x 3
280 x 5
Incline Spoto Bench
185 x 4
235 x 3
265 x 2
300 x 5 @ 6.5
300 x 5
Belt Squat using Straight Bar - Conventional Stance
225 x 8
225 x 8
225 x 8
Lying Leg Curl 175 3x8
Tricep Pushdown 115 2x15
Lat Pulldown 260 3x8
PR on incline bench, had 3 RIR, sets me up nicely for next block.
SSB was hard as shit. Exposed a really glaring weakness. I’m still flabbergasted how this flew over my head for almost a whole year but now that I know, I cant unsee it and I can get ahead of it.
The progression is gonna be a pretty slow burn.over the next few blocks. I’m not planning on trying to hit any crazy PRs but if I do, it’s going to be secondary to my goals, which is to keep myself intact for the years to come.
Got a lot of time to peak and mature physically and that’s the one of several things thats been a beacon in my training as of late. The one major cap for me right now is going to be tendon and connective tissue maturity.
Very good insight. You have nothing but time.
Pause Close Grip Bench
155 x 5
195 x 5
245 x 5
285 x 3
310 x 3 @ 4
310 x 3
310 x 3
310 x 3
Plate Loaded Chest Supported Row 4pps 3x8
Seated DB Lateral Raise 60s 3x8
Ez-Bar Reverse Curl 175 3x8
Plate Loaded Preacher Curl 2 plates 3x8
Incline Rear Delt DB Flye 75s 3x8
Stiff Leg Deadlift - Beltless, Raw
135 x 5
185 x 4
225 x 5
285 x 5
300 x 5
300 x 5
Incline Spoto Bench
135 x 5
185 x 4
225 x 2
260 x 5
245 x 5
Belt Squat w/ Lat Bar - Conventional Stance
275 x 8
275 x 8
275 x 8
Chest Support Plate Loaded Row 4.25 3x8
Lying Leg Curl 175 2x8
Tricep Pushdown One Arm 95 2x12
Super chill day , took it slow
Paused 2" Deficit - Conventional, Beltless, Stiff Bar, Raw
135 x 3
225 x 3
315 x 2
365 x 2
405 x 1
455 x 3 (Cluster Singles) @ 2, 2, 3
405 x 3 (Cluster Singles)
405 x 3 (Cluster Singles)
Pause Close Grip Bench
155 x 5
205 x 3
255 x 2
295 x 1
325 x 1
345 x 1
370 x 3 lifetime PR @ 8
325 x 3
265 x 5
Belt Squat w/ Lat Bar - Conventional Stance
315 x 8
315 x 8
Chest Supported Plate Loaded Row 5pps 3x8
Lat Pulldown 260 3x8
Plate Loaded Preacher Curl 90 3x8
Ez Bar Reverse Curl 185 3x8
PR on close grip, 2-3 RIR. Gym was fucking packed, had to wait for literally every single machine. Saw a dude with a professional grade camera recording some BS.
Training partner almost died as I spotted him, his feet gave out on the push & basically benched 445 with no legs. I was afraid he tore something but hes good.
I’ll write up a training plan for later. Have a pretty good idea of the plan of attack, excited for what is to come, training has been really fun lately now that I’m pivoting away from the singles and comp squat & deadlift.
Woohoo! 
Love this log!