2/15: 186.4

A
5/3/1 DL: wu, 5x185, 5x210, 9x240, 4x5x185 (paused)

B
5/3/1 Front Squat: wu, 5x115, 5x135, 9x155, 4x5x105 (paused)
NG Chins: 6x10xbw, 1x9xbw, 1x7,fxbw, 2x7xbw

C
Leg Ext: 4x15
Leg Curl: 4x12
Preacher Curl Machine: 4x12

D
Calf raise on leg press: 5x12x270
Hypers: 4x12xbw
Zottman curls:. 4x12

Watched Part 2 of the Thrall series with Baraki/Feigenbaum series and it talked a bit about correct set-up and how it leads to proper hip height; I think I had my hips a little too low before. They'll be a video or two coming. Worked on knees forward with front squatting and I think it felt better. Bar path improved too.

Ran out of gas on the pull-ups, which isn't surprising since I took a week off and then did infinite sets of back in 48 hours, plus I'm cutting and old. Que cera.

Aidan,

The problem was entirely with me, not with you, since I'm coming up on 6 years on the forum and somehow didn't figure it out along the way.

Mihkel,

Indeed; just trying to be marginally less terrible. The struggle continues.

I kind of wish I'd integrated this advice when I hadn't taken a week of previously, because I'm DOMSy in place I'm usually not after squatting (i.e. my quads and glutes). Probably a good sign regardless I think?

Curls on leg day like a proper bro

Lifts look good/improving imo.

Ahem, you mean squats on curls day tsk tsk tsk, right?

Clearly thats what I meant. What even is leg day?

Aidan,

Danke.

Bros,

It was my first time doing curls in three days! The pythons gotta eat, you know?

2/14: ???

A
OHP (5/3/1): wu, 3x100, 3x115, 8x125, 4x10x85
Facepulls: 6x15x50
Seated Cable Row: 6x15x87.5

B
DB Incline Bench: 5x9x65
DB Pullover: 4x12x65

C
Dips: 4x8x+45
DB Hammer: 4x13x35

D
Single Arm Cable Tricep Pressdown: 4x12
Lateral Cable Raise: 4x12

E
Lying DB Skullcrushers: 4x12
Single Arm Cable Curl: 4x14

Quick workout on the road in San Diego. No idea what my weight is, but I've eaten a lot of burritos, so there may be gains. Probably not though.

2/27: 190.2

A
5/3/1 Squat: 6x160, 3x185, 10x205, 4x5x135 (paused)
Pullups: 7x9xbw, 2x8xbw

B
Leg Press: 5x12x260
Calf Raise on Leg Press: 5x12x260
Parallel Grip Lat Pulldown: 6x15x92.5

C
DB Bulgarian SS: 3x8
DB Curl: 3x10

D
Hypers: 4x12xbw

Fat and weak; only had time for that one day of lifting while in CA, then ate/drank too much this past weekend and got far too little sleep for essentially no reason. Meh.



Squats felt looser than last time, like I couldn't quite get synced up. Some lower back movement too. Meh. At least the knee tracking/bar path seems kind of OK, especially compared to how it used to look.

Straight up copying my program without even asking.

k.

dt - I'm sure the check is in the mail.

Those squats look very good.

DT,

I'll be sure to thank you in my acceptance speech for the 2017 Golden Soulman.

fakeb,

Danke, hopefully things will feel a little more natural next week. DOMSy in the quads, hams, glutes, and not at all in the lower back, so that's a positive development.

2/28: 188.4

A
Incline bench (5/3/1): 125x3, 145x3, 160x9, 4x10x125
DB Row: 6x10x85
One Arm Cable Row: 6x15

B
DB Bench: 2x8x80; 3x7x80
Machine Rear Fly: 6x12

C
Arnold Press: 2x10x40, 3x9x40
Cable Upright Row 4x12

D
Cable Front Raise: 3x12
Lying DB Skullcrusher: 3x10
Lying DB Tri Ext (externally rotated): 3x10
Seated DB Tri Ext : 3x10

Work capacity confirmed **** from such a light month, so I didn't get 10 on the AMRAP and lost a few reps on the dumbbell bench. As a result, dropped down to the 40s on OHP. Everything else fine; diet is back to normal, so we'll see how things go.

Meh, you deserve a work capacity break. Amazing effort getting work done on the road as often as you do. Good cooking. Good Dadding. Good foruming. Good stuff all around.

Floppy,

Yeah, I suppose, just frustrating to have to go on the road for two weeks and get bumped off schedule. Life happens, I suppose.

3/1: 187.6

Walk: 4.1 miles at 4.1/2% incline (60:00)
HLR: 4x8
Pallofs: 4x12
Farmer's Walks: 3x45 sec x 80 lbs

Another good day at the trough. Maybe I'll be at 184 by the end of next week; my trip got cancelled, so I'm here until I leave for Antwerp in a week and a half, which will be nice.

3/2: 188.2

A
5/3/1 DL: wu, 3x195, 3x225, 9x250, 4x5x185 (paused)

B
5/3/1 Front Squat: wu, 3x125, 3x145, 10x160, 4x5x115 (paused)
NG Chins: 6x10xbw, 1x8xbw, 1x7xbw, 2x6xbw

C
Calf raise on leg press: 5x12x290
Hypers: 4x12xbw

D
Leg Ext: 4x15
Preacher Curl Machine: 4x12

E
Zottman curls:. 4x12





The voice on the FS video is my admin -- the now former Crossfit bro I may have mentioned before -- shockingly he stopped because he was having back problems.

Based on the videos, looks like I had a rep or two more in the tank on DL and two or three on FS, but, as I said yesterday, my work capacity is kind of in the ****ter right now so w/e. It feels like my hips are a fair bit higher deadlifting than they used to be, even though it's maybe an inch or two, but the set-up and pull feels better, and it's easier to push/engage my quads off the floor. The fact that I'm lifting baby weights probably helps too.

Just ran out of gas on chins. Other stuff fine. Diet still tight. Fiber off the charts. Poop game solid.

DLs looked really good. Def had a few more in the tank. As for front squats, "good".

3/3: 188.0

A
OHP (5/3/1): wu, 5x105, 3x120, 5x135, 1x145, 6x115, 9x105
Facepulls: 6x15x50
Seated Cable Row: 6x15x87.5

B
DB Incline Bench: 8x65, 7x70, 6x75, 7x70, 8x65
DB Pullover: 4x12x65

C
Dips: 4x8x+45
DB Hammer: 4x14x35

D
Single Arm Cable Tricep Pressdown: 4x12
Lateral Cable Raise: 4x12

E
Lying DB Skullcrushers: 4x12
Single Arm Cable Curl: 4x14

Was planning on doing a few joker sets after my top set, and then a few backoff sets afterward (BBB is getting boring and I want to lift heavier stuff), but I didn't really get enough sleep (one of the boys pissed in the other one's mouth or something at 4:30 AM), I had a few client meetings at the normal gym time and didn't get to lift until 4:00 PM, and I'm feeling a bit under the weather from some AIDS the minis, so all in all I was feeling a bit run down and lethargic. Fewer AMRAP reps than I wanted and the 145 single was a lot harder than I'd hoped, so I just did a few lighter sets and called it.

Did some heavier dumbbell sets too; felt alright. Everything else fine enough. Hopefully I'll stay healthy until my trip next week. Meh.

Lol, indeed. He's a good kid. Going to do some random Crossfit competition with his buddies even though his back is tender. To be young again.

Speaking of tender, both SIs were a bit tender today (the left more so than the right), but more in a "I worked them yesterday after a long break deadlifting" kind of way, not in an "oh **** this is a prelude to not being able to tie my shoes for 6 months" kind of way. Agree in retrospect that I had a few more in me, but slow and steady is the idea these days.

Shouldn't have any problem squatting on Sunday, but I suppose we'll see.

it's hard to tell but I'm worried you are putting a lot of stress on your low back at the top of your fs.

looks like you are pushing your hips forward and leaning back to try and rest and over extending your low back in the process. Definitely don't do that.

Anyway I already suggested you stop fsing once so I won't beat a dead horse. k.

So what should I be doing at the top? Clenching glutes but don't snap the hips through so far? I'm trying to make sure I finish the movement strong, but had the same problem of over-emphasizing that with my DL a few weeks back.

I'll work on it next time; thanks for the feedback.

squatting is not dling. you don't need to "finish the movement strong" as you call it. Just stand up

Plate*5 press is nice tho

3/4: 185.0

Walk: 4.1 miles at 4.1/2% incline (60:00)
HLR: 4x8
Pallofs: 4x12
Suitcase carries: 3x45 sec x 75 lbs

I guess having a clean-ish week (2000-2200 calories daily) led to this whoosh; I'll take it.

I'm definitely sick, but it's that "scratchy throat/feel bad in the morning but better as the day goes on" kind of thing that I feel like I can work through. Plan is to try to get five or six more lifting sessions in before next Saturday when I leave, then hopefully fully recuperate in the week off, since we all know multiple long plane flights and extreme jet lag is a recipe for health.

3/5: 185.4

A
5/3/1 Squat: 5x175, 3x195, 8x220, 2x235, 1x250, 1x265, 8x205, 8x185
Pullups: 8x9xbw, 1x8xbw

B
Leg Press: 5x8x290
Calf Raise on Leg Press: 5x12x290
Single Arm Lat Pulldown: 6x15

C
DB Bulgarian SS: 4x8
Spider Curl: 4x10

D
Hypers: 4x12xbw

Decided it's about time to add some actual volume back into my lower body days, so I'm going to go with the joker sets after the top set based on feel, and then pyramid back down afterwards (like here I did "AMRAPs" with one or two left in the tank at 90% and 80% of my TM). Felt good, though I'm definitely more fatigued than usual; no SI pain on either side.

Almost back to nine across on chins, and switched over to single arm lat pulldowns to see if the new fancy lad hotness was worth it. Seemed k. Added some weight/sets on the other stuff as necessary. I think the squats look ok-ish? Bar path coming forward of midfoot on a few reps I think. Depth and lumbar look alright I think?