Tue 9/22
Usual rolling and stretches

Squat- 45x5x2 135x5 185x3 225x3 255x2 280x1 290x1 225x5x5 (2:00)
Rdl- 115x5 155x5x4 (60s)
Cable pull through- 140x12x5 (60s)
Seated leg curl- 105x12x5 (60s)

Abs 2 rounds 60s rest-
Rkc 30 30
L/R 45 40
Sb crunches 30 25

Feeling more and more comfortable with squats, think I'll try for 300+ next week then maybe start 5/3/1 after that. Saw some dude repping out sets of 5 at 475 with really good form, definitely a bit jelly, but also inspired to continue progressing.

Thu 9/24
Usual rolling and stretches

Db bench- 50x5 65x4 75x5x3 (2:15, 3:45, 4:45)

10 rounds x5 90s rest-
Ohp 100x5x10
Chin-ups 10x5

5 rounds x12 60s rest-
Ez lte +20x12x5
Ez curl +20x12x5

Sat 9/26
Usual rolling and stretches

Deadlift- 135x5 225x3 275x8 315x1 (double overhand) 335x1 345x1 355x1
Squat- 45x5x2 135x5 185x5 225x5 185 x 10 10 7 6 5 (2:00)
Kb swing- 40x15x5 (60s)
Hamstring curl- 95x12x2 1x10 (60s)
Leg extension- 105x12x5 (60s)

Abs 3 rounds 60s rest-
Rkc 31 24 24
L/R 40 40 35
Sb crunches 30 25 20

Mon 9/28
Usual rolling and stretches

Chin-ups- bwx3x2 +40x5x3 (1:45, 3:30, 4:30)

10 rounds x5 90s rest-
Incline db bench 65x5x10
Cable row 160x5x10

5 rounds x12 60s rest-
Ez lte +20x12x5
Ez curl +20x12x5

Db fly- 40x5x4 (60s)

And 3 rounds 60s rest-
Rkc 32 26 26
L/R 45 40 35
Sb crunches 35 25 20

Tue 9/29
Usual rolling and stretches

Squat- 45x5x2 135x5 185x3 225x3 265x2 290x1 300x1 275 x 3 2 3
Rdl- 115x5 155x5x5 (60s)
Cable pull through- 140x12x5 (60s)
Seated leg curl- 120x12x3 1x11 1x10 (60s)
Leg extension- 120x12x3 (60s)

Abs 3 rounds 60s rest-
Rkc 31 27 24
L/R 45 40 35
Sb crunches 30 25 20

Thu 10/1
Usual rolling and stretches

Db bench- 55x5 70x3 80x3x4 1x2 (3:00-4:00)

10 rounds x5 90s rest-
Ohp 105x5x7 3x4
Chin-ups 5x10

5 rounds x12 60s rest-
Ez lte +20x12x5
Ez curl +20x12x5

Tricep pushdown- 60 x 12 10 10 9 (60s)

Abs 2 rounds 60s rest-
Rkc 32 27
L/R 45 40
Sb crunches 30 20

Sat 10/3
Usual rolling and stretches

Deadlift- 135x5 225x3 275x 4 5 2
Squat- 45x5x2 135x5 185x5 225x3 255x2 185x10x3 (2:00)
Kb swing- 44x15x3 (60s)
Leg extension- 120x12x5 (60s)
Hamstring curl- 95x12x2 1x8 (60s)

Meh. Took some videos of DLs, might upload them later.

In for vids

Will post when I youtube them.

Mon 10/5
Usual rolling and stretches

Chin-ups- bwx3x2 +45 x 5 4 3 (1:15, 3:30, 5:00)

10 rounds x5 90s rest-
Incline db bench 70x5x5 3x4 2x3
Cable row 160x5x10

5 rounds x12 60s rest-
Ez lte +25x12x4 1x10
Ez curl +25x12x3 1x9 1x8

Tricep rope pushdown- 60 x 12 10 10 8 (60s)

Abs 3 rounds 60s rest-
Rkc 32 24 24
L/R 40 35 30
Sb crunches 30 20 15

Tue 10/6
Usual rolling and stretches

Squat- 45x5x2 135x5 185x3 225x3 265x2 290x1 300x1 275x2 225x5x3
Rdl- 45x5 135x5 160x5x5 (60s)
Seated leg curl- 120x12x5 (60s)
Leg extension- 125x12x3 (60s)

Sun 10/11
Usual rolling and stretches

Db bench- 55x5 70x3 80 x 3 3 3 2 2 2 (3:00-4:15)

10 rounds x5 90s rest-
Ohp 105x5x8 2x4
Chin-ups 10x5

5 rounds x12 60s rest-
Ez lte +20x12x5
Ez curl +20x12x4 1x8

Tricep rope pushdown- 60 x 12 10 10 9 (60s)

Abs 2 rounds 60s rest-
Rkc 33 27
L/R 35 30
Sb crunches 25 20

Took a few days off from the gym, it was nice to give the body a rest. I've been on a super weird sleep schedule lately, usually getting between 2.5-6hrs twice a day. Honestly I think some of it comes from not lifting, I always get a boost of energy after almost every gym session that keeps me going throughout the rest of the day.

Also, drove to my regular 24hr fitness only to see it's closed for repairs so I'll be using a different one for the next couple weeks I guess. Only hex plates , deadlifts will suck yet again.

Mon 10/12
Usual rolling and stretches

Deadlift- 185x5 205x3 235x3 265x2 285x1 305x1 205x5
Squat- 45x5x2 135x5 185x3 225x3 255x2 185 x 10 5 5 paused x5
Kb swing- 44x15x4 (60s)
Leg extension- 130 x 12 10 9 8 8 (60s)

Just doing whatever at this new place, meh. The odd deadlift #s are because I worked in with someone using non standard amounts.

Wed 10/14
Usual rolling and stretches

Chin-ups- bwx3x2 +45 x 5 4 4 (1:45, 3:45, 5:30)

10 rounds x5 90s rest-
Incline db bench 70x5x8 2x4
Cable row 165x5x10

5 rounds x12 60s rest-
Ez lte +20x12x5
Ez curl +20x12x5

Tricep rope pushdown- 60 x 12 12 10 10 8 (60s)

Abs 3 rounds 60s rest-
Rkc 32 23 24
L/R 40 35 30
Sb crunches 30 25 20

Fri 10/16
Usual rolling and stretches

Squat- 45x5x2 135x5x2 175x5 205x5 235x9 (4:00)
Rdl- 135x5 165x5x5 (60s)
Hamstring curl- 95 x 12 12 10 8 8 (60s)
Leg extension- 130 x 8 12 10 10 (60s)

Abs 3 rounds 60s rest-
Rkc 34 26 26
L/R 40 35 30
Sb crunches 30 25 20

Tried 5/3/1 today, my endurance is still laughably low. I'm gonna try rowing after lifting to increase my cardio capacity since I haven't been playing any basketball lately.

Sat 10/17
Usual rolling and stretches

Db bench- 55x5x2 70x3 80x4x2 2x3 (3:00, 4:45)

10 rounds x5 90s rest-
Ohp 105x5x9 1x4
Chin-ups 10x5

5 rounds x12 60s rest-
Ez lte +20x12x5
Ez curl +20x12x5

Tricep rope pushdown- 60 x 12 10 10 9 8 (60s)

Abs 3 rounds 60s rest-
Rkc 34 28 24
L/R 40 35 30
Sb crunches 30 25 20

Row- 750m 2:42

Mon 10/19
Usual rolling and stretches

Deadlift- 135x5 225x3 275x3 405x1 330x1 345x1 225x3
Squat- 45x5x2 135x5 185x5 225x5 185 x 10 5 5
Hamstring curl- 95 x 10 8 8 (60s)
Leg extension- 125x12x3 (60s)

Wed 10/21
Usual rolling and stretches

Chin-ups- bwx3x2 +45x5x2 1x4 (2:00, 3:30, 4:15)

10 rounds x5 90s rest-
Incline db bench 70x5x7 1x4 2x3
Cable row 170x5x8 2x4

5 rounds x12 60s rest-
Ez lte +25x12x3 1x11 1x10
Ez curl +25x12x2 2x10 1x8

Tricep rope pushdown- 60 x 12 10 9 8 8

Felt ****ty today.

Thu 10/22
Usual rolling and stretches

Squat- 45x5x2 135x5 185x3 225x3 255x2 285x1 295x1 225x7x2 1x5
Rdl- 135x5 170x5x5 (60s)
Seated leg curl- 90 x 12 12 12 9 8 (60s)
Leg extension- 90x12x3 (60s)

Abs 3 rounds 60s rest-
Rkc 35 31 27
L/R 45 40 35
Sb crunches 30 25 20

Row- 1000m 3:33

good work. just skimmed through last handful of pages. might have missed it but what type of diet regimen are you sticking to and what supps if any are you taking? from what i've seen you've had some pretty solid progression weight and form wise. keep it up. definitely makes me admire the strict log recording/workout organization. makes my 2-3x gym a week (mostly non-olympic dead lift type stuff) routine seem pretty pathetic.

Thanks, Drex. Haven't really talked about diet at all itt, I'm not very strict with it besides always keeping in mind protein intake. Usually during the spring/summer I'll do a half-assed cut where I try to avoid excessive carbs, eat at an estimated deficit (no serious calorie counting) and add more cardio, usually through more bball and other outdoor activities. During Fall/Winter I don't worry as much about aesthetics and just eat what I want at a small surplus in hopes that strength gains will come more easily.

No supps, just protein powder after every lift and maybe a meal replacement shake (strawberries, banana, peanut butter, protein, kale and water) 1-2x/week. Going to the gym 2-3x/week is very solid imo, I would guess that's around average for H&Fers. I only go 4x/wk because when I was going 3x my sessions were getting really long and my gf was comlpaining.

Sat 10/24
Usual rolling and stretches

Db bench- 55x5x2 70x3 80 x 5 4 4 2 (3:15, 4:45, 4:45, 3:30)

10 rounds x5 90s rest-
Ohp 105x5x9 1x4
Chin-ups 10x5

5 rounds x12 60s rest-
Ez lte +25x12x3 2x10
Ez curl +25x12x3 1x10 1x8

Tricep rope pushdown- 60 x 12 10 50 x 10 10 9 (60s)

Abs 2 rounds 60s rest-
Rkc 34 27
L/R 35 30
Sb crunches 30 25

Row- 1250m 4:32

Mon 10/26
Usual rolling and stretches

Deadlift- 135x5 225x3 275x5 315x1 315x1 355x1 255x5
Squat- 45x10 135x5 205x5 245x3 275x1 185x10x3
Leg extension- 90x12x5 (60s)
Hamstring curl- 95x12x2 1x8 (60s)

Abs 2 rounds 60s rest-
Rkc 27 29
L 35 35
Sb 30 25

Row- 1500m 5:37

Wim was incredibly low today, almost just packed it up and quit multiple times. Probably due to ****ty sleep last night and being up til 7am.

Wed 10/28
Usual rolling and stretches

Chin-ups- bwx3x2 +45x5x2 1x4 (1:15, 2:45, 4:45)

10 rounds x5 90s rest-
Incline db bench 70x5x7 3x4
Cable row 170x5x10

5 rounds x12 60s rest-
Ez lte +25x12x4 1x11
Ez curl +25x12x3 1x10 1x8

Tricep rope pushdown- 50x12x3 1x10 (60s)

Thu 10/29
Usual rolling and stretches

Squat- 45x10 135x5 205x3 245x3 275x2 295x1 225x5x3 (2:30)
Rdl- 135x5 175x5x5 (60s)
Hamstring curl- 95x12x2 3x8 (60s)
Leg extension- 90x12x5 (60s)

Abs 3 rounds 60s rest
Rkc 32 27 25
L/R 40 35 35
Sb crunches 30 20 20

Row- 1750m 6:39

Forgot to post Saturday-

Sat 10/31
Usual rolling and stretches

Db bench 55x5x2 70x3 80x5x2 1x3 1x2 (3:00, 4:30, 5:00, 2:45)

10 rounds x5 90s rest-
Ohp 105x5x10
Chin-ups 10x5

5 rounds x12 60s rest-
Ez lte +25x12x4 1x10
Ez curl +25x12x4 1x9

Tricep rope pushdown- 50x12x3