Okay… for breakfast I had 3 small oatmeal cookies and a glass of milk… nothing else to eat, I was starving the entire workout, I’m surprised I didn’t faint… Didn’t do powercleans because I was so hungry, replaced em with pullups cause that’s easier… Squats were a little slow today, not as explosive as usual, probably because lack of food… I got a video of the squats though 
squat
45x5
95x5
135x3
185x3
235x3x5
ohp
45x5
65x3
80x3
90x3x5
pullups
bwx5
bw 45lbsx6 PR 1Rep
bwx11
Did this workout in 20 mins… time goes by fast D:
squat
45x5
95x5
135x3
185x2x5
bench
45x5
95x5
125x3x5
pullups
2
13
chinups
2
kay I can do more than 2 chins… I’m just lazy LOL.
-random back machines-
Pr’d in everything today, sweet
Squat
45x5
95x3
135x3
185x2
225x1
275x5 PR 5lbs
OHP
45x5
95x2
125x3 PR 1rep
Deadlift
135x1
225x1
315x1 PR 10lbs -2reps
Curls
30x5
60x15 PR 5reps
Pullups
1
2
3
1
I hate volume day… I’m not motivated for it at all… I miss breaking PR’s every gym day, but this is still the best progress I’ve ever made on squat and deadlift so whatever.
squat
45x5
95x5
135x3
185x2
235x3x5
bench
45x5
95x4
135x3
150x3x5
pullups
bwx3
bw 50 x4 PR 5lbs-2reps
-back machines-
good to see you’re sticking with it man. I spent the last year constantly changing movements and programs and saw much slower progress than I see now. Great way to waste a bunch of time and effort.
[quote]hastalles wrote:
good to see you’re sticking with it man. I spent the last year constantly changing movements and programs and saw much slower progress than I see now. Great way to waste a bunch of time and effort.[/quote]
Yeah, I feel like if I stuck with the whole conjugate approach to training, I could have had great gains, there was no problem with the program it was just that it took way too much thinking and assessing of weaknesses. It is a good way to waste time… I wish I just went straight to this after I did starting strength, I’d be squatting like 405x1 by now
[quote]XArena wrote:
[quote]hastalles wrote:
good to see you’re sticking with it man. I spent the last year constantly changing movements and programs and saw much slower progress than I see now. Great way to waste a bunch of time and effort.[/quote]
Yeah, I feel like if I stuck with the whole conjugate approach to training, I could have had great gains, there was no problem with the program it was just that it took way too much thinking and assessing of weaknesses. It is a good way to waste time… I wish I just went straight to this after I did starting strength, I’d be squatting like 405x1 by now [/quote]
no he couldn’t. 355x1 at most.
[quote]Macmade wrote:
[quote]XArena wrote:
[quote]hastalles wrote:
good to see you’re sticking with it man. I spent the last year constantly changing movements and programs and saw much slower progress than I see now. Great way to waste a bunch of time and effort.[/quote]
Yeah, I feel like if I stuck with the whole conjugate approach to training, I could have had great gains, there was no problem with the program it was just that it took way too much thinking and assessing of weaknesses. It is a good way to waste time… I wish I just went straight to this after I did starting strength, I’d be squatting like 405x1 by now [/quote]
no he couldn’t. 355x1 at most. [/quote]
well really at most possible it would be like 390 or something. But I wasn’t being serious, so chill brah
Nice and easy recovery day, as always
Squat
45x5
95x5
135x3
185x2x5
ohp
45x5
65x3
80x3x5
chinups
12
WG pullups
7
bb curls
70x10 PR 1rep
Okay so my bench is going DOWN… probably a sign of overtraining, but I’m going to lower the volume for bench, and keep pressing it with squat, gunna double my squat volume next intensity day, then go to cuba for 10 days and chill… im already over training my bench, so idun needa double anything for that, and ill slightly over train my squat, and come back from cuba stronger! woo!
anyways, todays training
squat
45x5
95x5
135x3
185x3
225x1
280x5 PR 5lb
bench
45x5
95x3
135x2
175x2 failed on the third… fuck.
deadlift
135x1
185x1
225x1
295x1 ~ had to cut this… I was already late for class and I was getting kicked out of my schools weightroom…
front update
packing on some size there and no real loss to leanness. approve.
i see you hit the magic 3 plate deadlift! much approve. careful with flexing your biceps, i saw a little bit of flexion there and straining your bis isn’t fun. keep your triceps flexed and you’re golden.
and boyyy i KNOW you did NOT say overtraining!!!
[quote]fr0IVIan wrote:
packing on some size there and no real loss to leanness. approve.
i see you hit the magic 3 plate deadlift! much approve. careful with flexing your biceps, i saw a little bit of flexion there and straining your bis isn’t fun. keep your triceps flexed and you’re golden.
and boyyy i KNOW you did NOT say overtraining!!![/quote]
Haha yeah, most of the size in the legs, ass and shoulders I think
Yeah I did! Thank you, I never even noticed that, thanks for pointing it out, I’ll try and remember to flex my triceps next time.
And I did say over training… I honestly think I am, my bench has just gone lower and lower every week since I started TM. What do you think it could possibly be?
Edit: I mean over reaching, definitely not over training, but yeah.
[quote]XArena wrote:
[quote]fr0IVIan wrote:
packing on some size there and no real loss to leanness. approve.
i see you hit the magic 3 plate deadlift! much approve. careful with flexing your biceps, i saw a little bit of flexion there and straining your bis isn’t fun. keep your triceps flexed and you’re golden.
and boyyy i KNOW you did NOT say overtraining!!![/quote]
Haha yeah, most of the size in the legs, ass and shoulders I think
Yeah I did! Thank you, I never even noticed that, thanks for pointing it out, I’ll try and remember to flex my triceps next time.
And I did say over training… I honestly think I am, my bench has just gone lower and lower every week since I started TM. What do you think it could possibly be?
Edit: I mean over reaching, definitely not over training, but yeah.[/quote]
Like the advice froivan gave me, bench first. Was the squat hard? Spent too much energy on it? Anywayz, i guess my bench is 95% of yours now 
[quote]Macmade wrote:
[quote]XArena wrote:
[quote]fr0IVIan wrote:
packing on some size there and no real loss to leanness. approve.
i see you hit the magic 3 plate deadlift! much approve. careful with flexing your biceps, i saw a little bit of flexion there and straining your bis isn’t fun. keep your triceps flexed and you’re golden.
and boyyy i KNOW you did NOT say overtraining!!![/quote]
Haha yeah, most of the size in the legs, ass and shoulders I think
Yeah I did! Thank you, I never even noticed that, thanks for pointing it out, I’ll try and remember to flex my triceps next time.
And I did say over training… I honestly think I am, my bench has just gone lower and lower every week since I started TM. What do you think it could possibly be?
Edit: I mean over reaching, definitely not over training, but yeah.[/quote]
Like the advice froivan gave me, bench first. Was the squat hard? Spent too much energy on it? Anywayz, i guess my bench is 95% of yours now :P[/quote]
Def not gunna bench first… Squat must continue increasing, I gotta get to 315x5 asap aha. The squat wasn’t too hard, but wasn’t easy either. I didn’t spend a lot of energy on it to be honest. Yeah it is… for now 
[quote]XArena wrote:
[quote]Macmade wrote:
[quote]XArena wrote:
[quote]fr0IVIan wrote:
packing on some size there and no real loss to leanness. approve.
i see you hit the magic 3 plate deadlift! much approve. careful with flexing your biceps, i saw a little bit of flexion there and straining your bis isn’t fun. keep your triceps flexed and you’re golden.
and boyyy i KNOW you did NOT say overtraining!!![/quote]
Haha yeah, most of the size in the legs, ass and shoulders I think
Yeah I did! Thank you, I never even noticed that, thanks for pointing it out, I’ll try and remember to flex my triceps next time.
And I did say over training… I honestly think I am, my bench has just gone lower and lower every week since I started TM. What do you think it could possibly be?
Edit: I mean over reaching, definitely not over training, but yeah.[/quote]
Like the advice froivan gave me, bench first. Was the squat hard? Spent too much energy on it? Anywayz, i guess my bench is 95% of yours now :P[/quote]
Def not gunna bench first… Squat must continue increasing, I gotta get to 315x5 asap aha. The squat wasn’t too hard, but wasn’t easy either. I didn’t spend a lot of energy on it to be honest. Yeah it is… for now ;)[/quote]
didn’t even notice that you squatted before benching tbh. the exercise order is the most obvious thing here, followed by diet and recovery.
I wouldn’t even use the word over-reaching.
Okay so I’m going to continue the full on TM untill I leave for cuba for 10 days. When I return I’m going to do my upper body stuff how I was prior to TM. with DE and ME work. Probably going to look something like this:
Sunday:
Squat: 3x5 @ 80-90% of 5rm
Bench: 5 RM
Kroc Rows: 1 set, AMRAP
Tricep isolation exercise: 4x10
Tuesday:
Squat: 2x5 @ 80% of 3x5 weight
Pull/Chin-ups: 5x8-12
Overhead Press: 3x10
Thursday:
Squat: establish new 5rm
Bench: 8x3 @ 50-60% of 1rm
Pull/Chin-ups: 1 set, AMRAP
The OHP on tuesday acts as a recovery workout for the bench, since it’s my last exercise and it’s 3x10, the weight’s won’t be too heavy at all, it’s just so I can get some overhead work in. Increasing back volume because you can never have too strong of a back. Took out the deadlift so I can continue pushing my squat up, I will put it back in after I reach my squat goal. The DE bench will go like this:
Week 1: 50%
Week 2: 55%
week 3: 60%
I plan on benching to a 5rm untill I stall. once I stall I will be rotating ME exercises… that’s the plan.
[quote]fr0IVIan wrote:
didn’t even notice that you squatted before benching tbh. the exercise order is the most obvious thing here, followed by diet and recovery.
I wouldn’t even use the word over-reaching.[/quote]
I’m definitely not putting squat as a second exercise, it’s the most taxing.
Why wouldn’t you use the word over-reaching?
[quote]XArena wrote:
[quote]fr0IVIan wrote:
didn’t even notice that you squatted before benching tbh. the exercise order is the most obvious thing here, followed by diet and recovery.
I wouldn’t even use the word over-reaching.[/quote]
I’m definitely not putting squat as a second exercise, it’s the most taxing.
Why wouldn’t you use the word over-reaching?
[/quote]
if you had a kid (or kids), a full-time job, bills to pay, you weren’t sleeping because of any of those and you were hitting the gym hard… you might be over-reaching if you were dieting down.
as much as school sucks for you sometimes, I don’t think it’s that stressful.