Oh, and in the name of over-analyzing deadlift form…
hope this helps if you haven’t already seen it. 
1 Like
I like the arm swing, thinking about trying it myself.
1 Like
LOL
You won’t be disappointed !! 
K strayed a weeeeee bit off course today but, heh, worked out well 
Low bar squats
155lbs x 10
165lbs x 10
175lbs x 10
Then I did a few heavy singles for fun even though it wasn’t on my calendar …
belt
185lbs x 1
195lbs x 1
200lbs x 1 FUCKERS!!! got that bitch!!!
High bar paused squats
155lbs x 4
165lbs x 2 sets of 3
170lbs x 2
175lbs x 1
belt
185lbs x 2 sets of 1
190lbs x 1
ropey cable pull throughs SS barbell hip thrusts SS bent leg cable ass kick backs
30lbs/145lbs/15lbs
x 20/ x 10/ x 15ass
x 20/ x 10/ x 15ass
x 20/ x 10/ x 15*ass
leg spreader
drop sets
175lbs x 8
145lbs x 8
115lbs x 10
85lbs x 12
55lbs x 30 partials
seated leg curl SS lying leg curl
100lbs/40lbs
x 6/ x 12
x 6/ x 12
x 6 + 1 drop 55lbs x 8 paused/ x 12
stepmill intervals x 20 minutes
My rep at 195 was super easy and fast so I think I was a little overly confident in assuming 200 would move fast as well, but not so much…
Got err’ done though so I am totally thrilled
I might even celebrate with double the sweet potato as much with supper tonight, who knows… 
I guess I made it to 200 long before my 30th birthday, so now it’s onwards to 2-plates!!!
BYE!!
1 Like
Great lift! I’m no expert, but to me the form looked really good.
Congrats! Two plates is definitely on your horizon.
1 Like
Oooohhhh, we internet best friends now son!!!
1 Like
Happy bench day ya’ll!!
bench press
115lbs x 5
125lbs x 5
130lbs x 5 sets of 5 ALL FELT EASY 
2 drop sets
115lbs x 12
105lbs x 12
incline DB press (all reps paused at the bottom)
35lbs x 10
37.5lbs x 3 sets of 10
hammer strength incline press machine (one arm at a time)
rest pause set
30lbs x 12, 11, 10, 9, 8 **arm
ropey tri ext. SS one arm DB tri ext.
25lbs/15lbs
x 10/ x 10arm
x 12/ x 12arm
x 15 + 1 drop 15lbs x 25 partials/ x 15*arm
stepmill intervals x 20 minutes
Today I kept thinking about the bench press day I had where I had to do doubles @130 and they felt so slow and hard and today sets of five felt like they coulda easily been sets of 6 
prob. cause of my celebratory sweet potato supper last night
I have sweet potato issues, clearly.
Oh, I was also so excited about yesterdays squat that I forgot to complain about the grunty loud fucker.
yesterday he was grunting DOIGN SEATED ROW CABLE
and SLAMMING THE SEATEDR OW CABLE WEIGHTS
I thought he was going to shatter the damn thing
Fucking hell does he not know how to do anything without being overly loud and obnoxious
Lastly, I had a dream where I got to do a photo op with Dan green and I told him I benched 140 and he cared
K BEY
BYE
1 Like
K wuderbar 2day
Deadlifts
185lbs x 5
205lbs x 5
215lbs x 5
belt
225lbs x 5 sets of 5
deficit deadlifts
215lbs x 2 sets of 3
225lbs x 2
230lbs x 1
belt
240lbs x 1
DB row
60lbs
x 12arm
x 12arm
x 12*arm
stepmill intervals x 20 minutes
t bar row
bar +++
75lbs
x 10
x 10
1 drop
- 50lbs
x 15
behind the neck pull down SS latpull down w/slow neg
27.5lbs/27.5lbs
x 12/ x 8
x 12/ x 8
x 12/ x 8
one arm lat pull down
35lbs
x 8arm Paused
42.5lbs
x 8arm Paused
50lbs x 8*arm
incline DB curl SS hammer curl
15lbs/15lbs
x 10/ x 10
x 10/ x10
x 10/ x 10
NREOst
kayak row SS straight arm pull down drop sets
30lbs30lbs
x 10arm/ x 10
25lbs
x 10arm/ x 10
Maybe I did 12’s for those I have no idea
No 10’s
12’s
ID UNNO
10’s…
welp, despite almost crapping my pants for the last rep of the first set @225 I loosened my belt and ended up having a really strong/awesome workout.
225 felt like a baby’s play thang
also woke up before 2:30 because once again I start work earlier than normal and once again I was freaking out about not having enough time to do too much…
Oh well, I am off tomorrow
I shall sleep for 1000 years tonight
YES I WILL
So anyway
this boy beat me to my favorite platform
and it was annoying because he was squatting so I had to use the platform with the indent
so I was arguing with him in my head like
yes I will take the platform without the indent TYVM!!!
Then I got annoyed because I wanted my deadlift to look cool using two plates on each side VS 1 45 1 25 etc etc…
but for some reason he needed to squat with bumper plates so I had to use a messy mixture of shit
so I was like
YES I WIll use the two plates TYVM!!!
Then he started to talk to me and I thought he was going to offer me his bumper plates LOL!!!
But he was actually just asking how much weight to my total my awesome chun li socks added HAHA
50lbs I said
I felt less angry after that
BYE
1 Like
k today was a little whacky tacky , but w/e
bench accessory day
military press
70lbs
x 12
x 12
x 12
close grip bench
105lbs x 2 sets of 6
115lbs x 4
120lbs x 3 sets of 2
125lbs x 2 sets of 2
I dunno if it’s cause I felt more crooked than my norm but somewhere around here I lost my mind
Wait, I mean I’ve lost my mind, I can’t find it
uhmm I did
incline plate rear delt DB fly SS one arm DB lateral raise SS DB front raise
5lbs/10lbs/17.5lbs
x 25/ x 15arm/ x 10arm
x 30/ x 20arm/ x 12arm
x 35/ x 25arm/ x 15arm
rear delt DB fly SS one arm lateral raise iso holds while the other one reps SS plate raises
22.5lbs/5lbs/25lbs
x 10/ x 10arm + 10 slow neg both arms/ x 10
x 12/ x 12arm + 12 slow neg both arm/ x 15
x 15/ x 15*arm + 15 slow neg both arms/ x 20
face pull SS DB lateral raises
40lbs/15lbs
x 15/ x 8
x 15/ x 8
x 15/ x 8
cable underhand grip front raise SS cable upright row
super drop sets so
20lbs/30lbs
x 12/ x 10
15lbs/25lbs
x 15/ x 15
10lbs/20lbs
x 20/x 20 I think
I kinda forget all that
Lost in a sea of my own madness I was
cable bent over tri ext.
5lbs
x 15arm
x 15arm
EZ bar cable tri ext.
drop sets
42.5lbs x 10
35lbs x 10
30lbs x 12
35lbs x 15
**or some shit IDK
stepmill intervals x 20 minutes
wow I did a ton of shit
I mean I always ton a ton of shit but this was like a ton of shit on top of my normal tons of shit
I think its cause I felt frustrated and angry the whole time
As you can see I am still incapable of developing triceps or biceps on my right side… 
Oh well…le sigh…
I think I am just mostly upset because its my day off and all I wanted was sleep but I still woke up at 3
KBEY
BYE
2 Likes
Biceps and Triceps look good and both sides…
And look at those Lats!!!
Makes the bis and tris look small, it’s an optical illusion!
thanks guys 
K today sucked assssssssssss
Low bar squats
136lbs x 6
155lbs x 3
165lbs x 3
175lbs x 3
belt
185lbs x 3
190lbs x 2 sets of 3
190lbs x 2 ← my helps felt unbalanced and this set didn’t feel right so I racked it
then I was super mad so I waited and wanted to tackle it again
190lbs x 2 ← felt way better, but I lost confidence and was just worn out by this point 
2 drop sets
155lbs x 8
135lbs x 10
high bar paused squats
155lbs x 4
165lbs x 2 sets of 3
175lbs x 1
Again I usually have more volume and patience with my paused squats and I try to work up to a PR but I just felt sad and didn’t want to be there
Front squats
115lbs x 3 sets of 4
stepmill intervals x 20 minutes
ass machine
130lbs
x 10ass
x 10ass
x 10*ass
leg ext. SS seated leg press machne
85lbs/150lbs
x 8/ x 12
x 8/ x 12
x 8/ x 12
done…
Anyway, pretty bummed about today, but I kinda felt like something was gonna happen today cause I really didn’t even feel like working out this morning. I had really bad anxiety and felt super tired .
At least I got 2 decent sets of 3 at 190 on my last 3 day I only got one, so ya…
Uhg…
BYE
That’s 1.5 BW for reps - pretty good!
ya but I chickened out…and I really wanted 3 sets of 3…
1 Like
K much better day today
bench press
105lbs x 15
110lbs x 2 sets of 15
paused bench
120lbs x 2 sets of 4
130lbs x 2
135lbs x 2
140lbs x 2 sets of 1
seated DB shoulder press SS Arnold press
30lbs/20lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10
rear delt DB fly palms facing SS palms facing inwards SS DB fly partials
20lbs/12.5lbs/20lbs
x 12/ x 12/ x 12
x 12/ x 12/ x 12
x 12/ x 12/ x 12
DB lateral raise W/pause at the top SS DB front raises
7.5lbs/17.5lbs
x 10/ x 8arm
x 10/ x 8arm
x 10/ x 8*arm
um
Reverse grip D handle tri ext SS DB tri ext.
10lbs/17.5lbs
x 12arm/ x 12
10lbs/12.5lbs
x 12arm/ x 15
10lbs/10lbs
x 12*arm/ x 25
stepmill intervals x 20 minutes
ANyway
140lbs on my paused benched moved awesomely today.
I was still upset about my squat when I got to work yesterday so I talked to my favourite account manager when I got there (he’s kinda like my part time shrink), and I had to explain everything about my workout and how I felt and how I was upset with myself etc etc…
so he says
" I have never seen somebody try so hard at something and put so much into something in my entire life. Most people would look for excuses to not go at all, and you not only go, you put everything you have into it and then get mad at yourself when you can’t do more"
I was like
Oh… 
thx
patience
BYE
1 Like
K awesome deadliftage 2day
deadlifts
185lbs x 4
205lbs x 2
215lbs x 2
225lbs x 2
belt
235lbs x 2
240lbs x 3 sets of 2
paused deadlifts (just below knee) ~~Beltless
215lbs x 3 sets of 3
bent over row SS two arm DB row SS seated row cable
95lbs/25lbs/70lbs
x 10/ x 10/ x 10
x 10/ x 10/ x 10
x 10/ x 10/ x 10
two arm cable station lat pull down SS ropey pull down
25lbs/30lbs
x 20/ x 15
x 20/ x 15
x 20/ x 15
one arm D handle cable bi curl SS hammer curl
10lbs/15lbs
x 12arm/ x 12
x 12arm/ x 12
x 12*arm/ x 12
stepmill intervals x 20 minutes
K everything felt awesome today
REally excited about how deadlifting has been feeling lately #threeplategoals
not-so-funny yet semi-interesting story
Last week the lady working beside me (really sweet 60-year old Asian lady) was talking with a client (really sweet tiny Filipino lady) and they were kinda joking about my muscles and my lifting. I dunno they both thought it was really entertaining that I was all bicepy and what not, LOL. I didn’t get it but I laughed cause they were both so sweet
and the client was going on and on about how her son was the same.
I was thinking yaaaa right I’m sure he is…
So the same cute tiny lady comes to my till last night and I was talking with her and I realized she was Chalk Squat boy’s mom!! LOL!!!
So I guess he is kinda the same…
Then she was all showing me pictures of him from her phone and whatnot, 
Made me kinda miss him 
Oh wells…
Meeting a guys mom!! That’s the farthest I’ve ever gotten in a relationship
BYE!!
2 Likes
Losta fun today
High bar squats
140lbs x 15
150lbs x 15
160lbs x 15
low bar paused squats
155lbs x 5
165lbs x 3
170lbs x 3
belt
180lbs x 2
185lbs x 2
195lbs x 2 sets of 1
ropey cable pull through SS barbell hip thrusts
30lbs/155lbs
x 20/ x 8
x 25/ x 8
x 30/ x 8 + 1 drop 135lbs x 12
one leg on bench cable ass kick backs SS leg spreader
10lbs/70lbs
x 10 1&1/2 reps ass/ x 20
10lbs/85lbs
x 10 1&1/2 repsass/ x 20
10lbs/90lbs
x 10 1&1/2 reps *ass/ x 20
seated leg curl drop sets
115lbs x 6
85lbs x 8
70lbs x 10
55lbs x 15
single leg curl
10lbs
x 12 leg (paused)
x 12 leg (paused
stepmill intervals x 20 minutes
back ext. x 30 w/ass squeeze each rep
Gonna be a strrrrrrrrrong week
STRONG WEAK
HAHA
K BEY
BYE
K awesome bench day was awesome
…
Bench press
115lbs x 6
125lbs x 2
130lbs x 2
135lbs x 2
140lbs x 3 sets of 2
1 AMRAP set
125lbs x 10
incline DB press
35lbs x 10 paused at bottom
37.5lbs x 8paused at bottom
40lbs x 2 sets of 8
hammer strength chest press machine (one arm at a time)
30lbs
x 15arm
x 15arm
x15*arm
1 drop
20lbs
x 15 partials *arm
lying one DB press SS DB squeeze press
25lbs/12.5lbs
x 12arm/ x 12
x 12arm/ x 12
ropey tri ext. SS one arm DB tri ext.
30lbs/12,5lbs
x 10/ x 10arm
x 10/ x 10arm
x 10 + 1 drop 20lbs x 10/ x 10*arm
NOREST
tricep throbby mode
stepmill intervals x 20 minutes
K WARNING random personal shit ahead:
When I was a young girl I spent a lot of time hanging out with my brothers friends (not a big surprise )
But anyway, one in particular became my best friend.
He was three years older than I was, but we were pretty much inseparable. We did evvvverything together.
As we aged we both knew that we had feelings for one another but never acted on it because the age difference always made things kinda awkward
like 12 yr old 15 year old no good
15 and 18 NOOoOoOo
But we besties we remained, and waited we did for a good age to be together.
Obvs. he had girlfriends over this time and obvs I was rejected by boys over this time, LOL
But we lived in each other’s back pockets
Anyway, I got knocked up and he got engaged and we drifted apart because timing was never quite right and something always came up that made us not really work out
So I guess gabe was like 1-ish and his fiancé cheated on him so we got in contact with one another again and hung out the exact same way we did when we were tweens.
Except this time we changed our facebook relationship status to “in a relationship”
Because he had just been cheated on he was not really in a very good place emotionally, but thought he was finally ready to be with me.
So we slept together and like 24 hours later he dumped me without even telling me and just changed his facebook relationship status to single and he pretty much just tossed me by the wayside.
To this day I look back at that as one of the hardest thing I ever went through emotionally. Because yeah, guys have treated me like shit, but I always knew those fuckers never really cared about me.
THis guy was my best friend and it hurts wayyyy way more when it’s someone you have a real genuine deep connection with .
So we stopped talking and it took me pretty much forever to get over it.
I mean I still periodically think about it and cry a little for no reason.
Like, oh, I haven’t thought about this in 2 years, time to cry in the shower about it.
Check-in cry time.
Haven’t seen him or talked to him in years. He’s married with 2 kids now…
But yesterday I had to go to a baby shower of one of our mutual friends and I was scared/dying to see him.
I kept telling gabe like OMG please stay beside me the whole time. Laugh really hard at my jokes like I’m awesome, etc etc… tummy ache
We exchanged about 10 words to each other and it was awkward/strangely comfortable because we know each other inside and out .
And a tiny part of me inside thought maybe he’d message me. But that’s stupid because guys never message me because guys never really care.
Marshall doesn’t message me
Chalk squat boy doesn’t message me
Bald guy doesn’t message me
My kids dad doesn’t message me
I am no body’s “one that got away”
But he messaged me
and he told me to this day he still thinks about what happened and it is the single biggest regret of his entire life.
I guess there is no real point to this story
I mattered
KNYE
BYE
2 Likes
K death by deadlifts today, not a bad way to go…
Deadlifts
185lbs x 4
205lbs x 4
215lbs x 4
belt
225lbs x 4
230lbs x 4 sets of 4
deficit deadlifts ~~beltless
225lbs x 4 sets of 2
230lbs x 3 sets of 1
DB row SS t-bar row
50lbs/ bar + 50lbs
x 12arm/ x 12
x 12arm/ x 12
x 12*arm/ x 12
RESTNOn
one arm lat pull down
35lbs
x 10arm
40lbs
x 2 sets of 8arm
kayak rows SS straight arm pull downs
30lbs/30lbs
x 10arm/ x 10
x 10arm/ x 10
ropey bi curls SS seated DB curls
20lbs/17.5lbs
x 12/ x 8arm
x 12/ x 8arm
x 12/ x 8*arm
stepmill intervals x 20 minutes
Whewfs
The tired train was a comin’ for me today folks, but I put in the work anyway
.
Pretty much before every rep I pulled I had to say to myself DO U WANT THREE PLATES OR NOT?!
THEN SUCK IT UP
sometimes you just gotta be a little bitch, let shit feel heavy , and do it anyway
I guesss…
Oh well, boring ass accessory day tomorrow
BYE