I'm only cool with 1 person in my gym out squatting and deadlifting me, and he's an olympic bobsledder.

lol nescac

The real expert play is asking to work in, then snatching/pressing/etc... what he was squatting.

I could do that...






....if the other guy is a 10 year old boy :/

Woke up today and thought oh nice, I'm squatting tonight but then when I got to work and checked my spreadsheet I was like you only squat every 5th day you moran.

1-31

10 Rounds:
Incline Bench-145x5
DB Row- 100x5 each arm
Rest 1:30

3 Rounds:
Neutral Grip Chinups- BWx10
Dips- +10x10
Rest 1:30

OHP- 88x8, 6, 6

Seated Lateral Raises- 3 sets of 12

Took some measurements, and I'm definitely getting more swole despite not gaining any weight. I'm still under 160 in the morning. I've eaten 5 steaks since Sunday afternoon (3 NY strips, 2 bone in ribeyes), hopefully that turns things around.

Also I can no longer do a true OHP. I've done so much trap and lat work in the last 3 months that my upper back is too tight to lock it out overhead.

2-5

Squat- 45x5x2, 135x5, 185x3, 225x2 245x5x3
Deadlift- 132x5, 242x5, 286x5, 309x5
Ab Wheel Rollouts- Kneeling x20, Standing x10, Standing x5 to kneeling x5

2-6

10 Rounds:
DB Bench- 80sx5
DB Row- 80sx10
Rest- 1:30

2 Rounds:
Wide Grip Cable Rows x 12
Incline Flyes- 30sx12
Rest 1:30

Cut the workout short because I'm gonna try to lift again tomorrow. I have to travel to DC for work until Monday, so probably won't do anything from Wednesday to Monday.

Where in DC will you be?

I'm staying in NW Arlington and traveling to Herndon every day.

what the ****

i hate you

how long have you been training?

Ah, nevermind.

Any idea what your programming plans are once you get your squat/deadlift back up towards pre-injury levels?

There are much more impressive lifters at ~ the same bodyweight as me on this forum. <3_Tha_Grind, Jaysick88, busto_in_hawaii, Halfslant, etc. are all tiny and strong.

I've been lifting for 6 years, but you can probably ignore the first 2 because I didn't really know what I was doing.

For deadlift I am definitely going to pull every 5 days, alternating between the 5/3/1 scheme and speed pulls. I never really focused on the deadlift and I feel like I've got a ton of relatively easy gains to make. If my back is as sturdy as it used to be then I think I can get to 500 pretty quickly.

I have no clue what I want to do for squats. I want to stick with unbelted highbar for the most part, but I haven't really though of how I should program them in conjunction with deadlifting every 5th day.

busto's kinda chubby*


*troll gonna troll

I am no leaner than busto

damn lol

Lol

2-7

Squat- up to 255x5x2
Shrugs- 335x10x3
OHP- 45x5, 95x3, 115x1, 125x1, 135x1, 145x1, 155x1
Shrug Cleans- 132x5x3

Ship the bodyweight OHP. I haven't pressed heavy since ~ 2010 so I wanted to see how much weaker I've gotten. Previous PR was 157 at 175 lbs bodyweight, so obviously I'll take it. Especially since my press form is currently horrible and my shoulder mobility is so bad I can barely lock out a press.

Apparently shrugs and DB rows are an adequate substitute for pressing. I should inform G4S.

nice work! prob good for more too looking at the jumps

Had to travel for work and got sick, so it's been awhile. I feel like I've turned the corner on the sickness so I'm getting back into it.

2-17

6 Rounds:
Fat Grip Close Grip Bench- 125x8
EZ Car Curls- 57x8
Rest 1:30

3 Rounds:
Reverse Curls- 55x12
DB Skull Crushers- 20sx12

So it's been about 2.5 months of this volume training stuff, I think I'm going to start tailoring it a bit more to my goals. I'm thinking:

1. Arms - Fat Grip Close Grip Bench, Curls, Reverse Curls, Skull Crushers
2. Legs/Abs - Squat 3x5, Speed Deadlifts, Ab Wheel
3. Horizontal Push/Pull - DB Bench, DB Row, Incline Flyes, RD Flyes, Shrugs
4. Off
5. Arms - Fat Grip Close Grip Bench, Curls, Reverse Curls, Skull Crushers
6. Legs/Abs - Squat 3x5, 5/3/1 Deadlifts, Ab Wheel
7. Vertical Push/Pull - OHP, Pullups, Dips, Pulldowns, Shrugs
8. Off

whats the purpose of fat grip bench press?

Functional training in case a fat bar is about to land on you

Nothing specific really, it's a little easier on the elbows and really awkward. I guess it kind of prevents going too heavy, which definitely needs to be avoided with the above template.

2-18

Squat- 45x5x2, 155x5, 198x3, 220x2, 242x5x2
Deadlift- 242x5, 286x3, 308x2, 330x5
Ab Wheel Rollouts- 2 sets of 8 standing into 10 kneeling

2-19

10 Rounds:
Press- 95x5
Pullups- BWx5
Rest 1:30

3 Rounds:
Dips x12
Pulldowns x12

Shrugs- 2 sets

2-21

8 Rounds:
Fat Grip Close Grip Bench- 130x8
EZ Bar Curls- 57x8
Rest 1:30

4 Rounds:
Reverse Curls- 60x8
DB Skull Crushers- 25sx10
Rest 1:30

2-23

Squat- 45x5x3, 154x5, 198x3, 220x2, 240x1, 250x5x3
Speed Deadlifts- 198+Orangesx2x10 -1 min rest between sets
Shrugs- 335x10x3
Ab Wheel Rollouts- 2 sets of 10 standing followed by kneeling to failure

2-24

8 Rounds:
DB Bench- 80sx5
DB Row- 100sx5
Rest- 1:30

3 Rounds:
Incline Flyes- 30sx12
RD Flyes- 20sx12
Rest 1:30

Seated Lateral Raises- 15sx15x3

Definitely going to sleep well tonight. Will probably try to move up to the 85lb DBs next workout.