Friday
Squat
130x5
165x5
195x5
230x5
270x3
195x8
Bench
120x5
145x5
175x5
205x5
240x3
175x8
Row
105x5
130x5
160x5
190x5
215x3
160x8
Dips
3x8
BB curls
65x8,8,8
Over head tricep extensions
70x8,8,8
Great session, all weights felt very light today. I wasn’t expecting that either because I was working off 4 hours of sleep the night before.
Monday
Squats
135x5
170x5
205x5
230x5
270x5
Bench
120x5
150x5
180x5
210x5
240x5
Row
110x5
135x5
160x5
190x5
215x5
Reverse hypers
50x10,10
Reverse crunches
3x15
Bench press flew up today. Row is probably the first of the core lifts that I will stall on.
Stoked to not have lost weight while traveling, like I usually do. The food in Chicago was amazing and plentiful.
Tuesday
Sprints x 10
It’s starting to get cooler outside in the evening so I may start taking my conditioning work inside. Listened to the new lagwagon album while sprinting. I’ve noticed that while I’m lifting/sprinting I listen to music pretty loud, but the instant I finish my last set the music seems way too loud, like uncomfortably loud. I love thinking about how the brain works.
Wednesday
Squat
135x5
170x5
205x5
205x5
OHP
80x5
100x5
115x5
130x5
Deadlift
170x5
205x5
240x5
275x5
Chins
3x8
Leg raise
3x15
Grew a beard. Not significantly stronger. I don’t think it’s working.
Thursday -
45 min walk around the hood. Listened to serial on NPR. pretty interesting little series.
Friday
Squats
135x5
170x5
205x5
235x5
275x3
205x8
Bench
120x5
150x5
180x5
210x5
250x3
180x8
Row
110x5
135x5
160x5
195x5
210x3
160x8
Dips
3x8
BB curl
70x8,8,8
DB overhead ext
70x8,8,8
My calories are now at the same amount I was at before the summer when I was gaining about a lb a week. Except now my weight hasn’t been budging. Strength is progressing though. Will probably go another week and if still no change I will bump up slightly.
Sunday
Squats
140x5
170x5
205x5
240x5
275x5
Bench
125x5
155x5
190x5
210x5
250x5
Row
110x5
145x5
165x5
195x5
220x5
Reverse hyper
50x10,10
Ab wheel
3x15
Monday
Sprints x 10
Sprints are getting harder now that it’s dark after work. There’s no lit parks in the area because kids around here are too spoiled - they all play on turf or at indoor facilities. Damn kids these days…
Tuesday
Squats
140x5
175x5
205x5
205x5
OHP
85x5
105x5
120x5
135x5
Deadlift
175x5
210x5
245x5
280x5
Chins
3x8
Bicycles (abs)
3x30
Wednesday
1 hour walk around the neighborhood. I live in downtown sf so it was a pretty interesting night for a walk. Lots of fireworks, burning couches, etc…
Thursday
Squats
140x5
170x5
205x5
240x5
280x3
205x8
Bench
125x5
155x5
190x5
220x5
255x3
190x8
Row
110x5
140x5
165x5
195x5
225x3
165x8
Dips
3x8
BB curl
70x10,10,19
Superset with
OH DB extension
70x10,10,10
Everything still going pretty smoothly with this program. Its a bit embarrassing that my squat and bench are so close in weight, but I can feel my squat getting better. The movement just feels more grooved. I used to be pretty satisfied with having a decent bench for my size, but I feel like that’s a bullshit way to think about it. I’m trying to have a good bench, not just good bench for a small guy. On the diet side, I added another 40g of carbs per day.
Friday
1 hour walk checking out all of the Halloween costumes. I need to clear my head because today I got rejected from a program that I had my heart on. Time to focus forward and control the controllables. I’ve got an interview in boston on monday and am spending my halloween evening preparing for it like a nerd.
Saturday
Squats
140x5
175x5
210x5
245x5
280x5
Bench
130x5
160x5
190x5
225x5
255x5
Row
115x5
140x5
170x5
195x5
225x5
Reverse hyper
50x10,10
Leg Raise
3x15
I moved this workout up one day due to travel tomorrow, so one less day of rest. Still felt pretty good. Crushed some caramel corn tonight. Boston tomorrow.
Tuesday
Squats
140x5
175x5
210x5
210x5
OHP
90x5
105x5
125x5
140x5
Deadlift
180x5
215x5
250x5
285x5
Chins
3x8
Reverse crunch
3x15
Back from Boston. It was cold as shit there. I’m sure a local would have told me that I don’t know what cold weather is.
Wednesday
Sprints x10
There was a small child sprinting through a gaggle of a couple hundred geese on the field next to me. It took him about the same amount of time to disperse of all the geese as it did for me to finish my sprints - except what he was doing looked way more fun. After the last goose had enough of his shit and took off, he walked triumphantly back to the bleachers to watch his brothers baseball game. Long story short, I may be incorporating goose intervals.
Squats
140x5
175x5
210x5
245x5
290x3
210x8
Bench
130x5
160x5
190x5
225x5
260x3
190x8
Row
115x5
140x5
170x5
195x5
230x3 ugly form
170x8
Dips
3x8
BB curls
70x8,8,8 superset with
OH Tri extension
75x8,8,8
Squat and bench are starting to feel heavy, but looking forward to pushing past some PR’s shortly. Row form was too ugly to count as finishing, so I’m going to reset the program back a couple weeks and work back up in weight.
Attached photo is a custom piece of art for a tattoo I’m starting next month. going to be pretty big, 12"x18" on my side.
Saturday
Squat
145x5
180x5
220x5
255x5
290x5
Bench
130x5
165x5
195x5
230x5
260x5
Row
110x5
135x5
160x5
190x5
215x5
Reverse hyper
50x10,10
Leg raise
3x15
Boom -rep PRs on squat and bench.
Monday
Squat
145x5
180x5
220x5
220x5
OHP
90x5
105x5
125x5
140x5
Deadlift
185x5
220x5
260x5
295x5
Chins
3x8
Reverse crunch
3x15
The scale is starting to budge upward so I am going to keep my diet where it is until that stalls. Current macros on workout days - P 250 C 320 F 90. Non workout days - P 250 C 200 F 90
Tuesday
Sprints x 10
Thursday
Squats
145x5
180x5
220x5
255x5
295x3
220x8
Bench
130x5
165x5
195x5
230x5
265x3
195x8
Row
105x5
130x5
155x5
180x5
210x3
155x8
Dips
3x8
BB Curl
80x8,8,8
Superset
OH DB ext
75x8,8,8
6 weeks into the program and I am really liking it so far. Stoked to push past some weights I’d been stuck at for a while. Headed up to tahoe for the weekend to get some wilderness in my life and get out of the city. Hopefully some good hiking.
Monday
Squats
150x5
185x5
220x5
260x5
295x5
Bench
135x5
165x5
200x5
230x5
265x5
Row
105x5
130x5
160x5
185x5
210x5
Reverse Hyper
Bwx10
50x10,10
Ab Wheel
3x15
Not the best workout - I got really loose on the second rep of last squat set, but was able to regain my groove and finish the set. Heavy bench felt good, but the spotter had his hands on the bar so I couldn’t tell if I really made the lift.
Spent the last three days in tahoe and it was super relaxing. Each morning I woke up and did 30 min of stretching and mobility work, then read a book and drank coffee in front of the lake for about an hour. Coming into the gym on monday I felt more mobile than I had in a long time. I think I wasn’t used to that and that is why my form got a little sloppy on my last squat set.
