This month makes four years of progress. Here’s to the next four.
29 Likes
Smashin’ it, dude. Coming from you, none of this surprises anybody on these forums anymore, but his is some badass stuff. You’re a freaking Avenger.
5 Likes
What an incredible transformation! Congratulations!
5 Likes
3/15___DAY 1 PUSH
flat bench 300x5, 280x7, 250x13
standing military press. 120x10,11,10
pec deck 35x10,10,9
db laterals 40x12,17,15
tricep focused dips 5,14,5
bodyweight 264
3/14 macros
p 445
c 245
f 132
3/14 steps
11,801
21 Likes
Looking freaking yoked. Really impressive upper back development.
2 Likes
3/16___ DAY 2 PULL
wide grip lat pull downs 135x9,10,10
barbell row. 250x6,7,7
pull ups 10,7,6
db rear delts 40x10,10,10
barbell curls 75x10,10,10
concentration curls 25x10,10,10
bodyweight 264
3/15 macros
p 385
c 288
f 153
3/15 steps
17,038
23 Likes
Those rows are starting to help me understand your level of back development
2 Likes
3/17___DAY 3 LEGS hamstring focused with a little quad
barbell rdl 225x7,8,8
front squat 200x8,6,3
hyperextensions 45x10,10,10
leg curl 25x10,10,10
calf raises 12,12,12,12
bodyweight 264
3/16 macros
p 318
c 149
f 98
3/16 steps
16,202
25 Likes
Phew. Those SSB front squats look like a great way to build up your resistance to WWE chokeholds
2 Likes
3/18___DAY 4 REST
bodyweight 265
3/17 macros
p 343
c 198
f 83
3/17 steps
12,033
18 Likes
3/19___DAY 5 PUSH
close grip bench 265x7,9,8
db shoulder press 60x8,9,9
incline db fly 25x10,10,14
cable lateral raise 40x10,10,10
overhead tricep extension 40x17, 45x15, 50x17
bodyweight 264
3/18 macros
p 363
c 242
f 109
3/18 steps
10,243
22 Likes
Those dumbbell holders you use for the shoulder pressing are pretty nifty. I’m a huge fan of the cable lateral raise and overhead extension; they’re the best isolation movements I’ve found for delts and triceps, respectively.
1 Like
Do you mind roughly outlining your path to your 650 lb deadlift? How long did it take, what worked, what didn’t work?
If you’ve already written it up somewhere, just let me know and I’ll dig for it.
3 Likes
Seconded
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I started lifting weights at 42 years old on 10/31/2015.
You brought back great memories of my time at the Y trying to figure it out.
I used stronglifts 5x5 for six months. At the end of six months, I moved to 5/3/1 and did that for the next five years.
seven years, eight months. I hit 650 on June 7, 2023
everything works for me because I am robotically consistent. not missing sessions, adding weight to the bar, and eating properly for years trumps knowing how to do something most optimally.
18 Likes
Thanks for the writeup.
That’s an amazing testament to your tenacity and consistency.
I didn’t miss the 1 pound bodyweight change either.
1 Like
in that time frame I lost 50lbs to gain it back by 2018 plus an extra pound for good measure.
that’s the part I don’t like. I have lost and regained the same weight so many times. I’m doing the exact same thing now.
2018 on the spreadsheet it got so out of control I was more than 350 when covid started.
9 Likes
This is worth writing at the top of a training log. It’s easy to get lost in the weeds watching Youtube gurus scar up a whiteboard with elaborate programming and forget the pillars for progress; it probably doesn’t matter if you use 85% or 88% for your working sets if you don’t do your diligence with diet and sleep.
4 Likes
3/20___DAY 6 PULL
weighted pull ups +25x7,8,7
rack pulls 385x5,7
neutral grip pull downs 160x10,10,10
chest supported row 300x6,5,6
incline db curls 25x10,10,10
hammer curls 35x10,10,10
bodyweight 261
3/19 macros
p 371
c 192
f 90
3/19 steps
13,581
22 Likes
People need to read this.
They do a program for 8 weeks and expect the world. Try investing for 5 years and see how much further that gets you 
7 Likes