January 4th: Intensity

Squat: 370x5
Bench Press: 202.5x3
Rack Pull: 365x5
Dips: BW+55x5x3
Lat Pulldown: 115x10x2

Weighed in at 168.0 this morning. Slowly creeping up.

killing it dude.

thanks man! hopefully back to wr territory in a bit.

7th January: Volume

Squat: 345x5x3
Press: 127.5x5x3
RDL: 185x6x3
Cable Row: 180x8x3

A'ight. Need to get a bit faster between sets/exercises in the gym, but overall things are going reasonably smoothly. Press may be a PR for 5x3.

9th January: Recovery

Squat: 145x8x4
Incline Bench: 115x10, 10, 12

Did some other random stuff, not feeling great due to a head cold.

11th January: Intensity

Squat: 375x5
Press: 142.5x3
Rack Pull: 370x5
Dips: +60x3x3
Lat Pulldown: 130x8x3

Given how aidsy i've felt all week with a cold, hitting every exercise was very welcome.

Current plan is to stick to TM for 8 weeks, which should get me to 405x5. I will then take a minor deload and transition into LRB. I think.

I promise not to ever vote for you in WW if you send me 5lbs of your squat, kthx, .

Obv FYP

lulz

14th January: Volume

Squat: 350x5x3
Bench Press: 190x5x3
Kroc Row: 70sx20
Calf Raise: 90x10x3
Lat Pulldown: 130x8x3

Bench press second set was odd. Almost failed 4th and 5th reps after trying to do too many reps on a single breath. Locked in properly and the thrid set went much more smoothly, though still tough. Squats went ok, need to get some more vids but I think im doing better at keeping my chest up.

16th January: Recovery

Front Squat: 155x5x3
Press: 95x11, 10, 10 (+1 rep)
Neutral Chins: 10, 10, 10
DB Swings: 50lbsx20x3 (killer, definitely going to keep doing these)
Ab Roller: BWx10x3
Single leg ext: 40x12x3

Lost our first game of the indoor season to last seasons winner (4-2), but destroyed some young guys 9-2 last night. Scored two and had two assists, probably should have had two more goals - panicked on a couple of 1v1's after i made nice anticipatory moves on defenders.

18th January: Intensity

Squat: 380x5
Bench Press: 205x3, 135x17
Rack Pull: 380x5 (belt, mixed)
Chins: 10, 10, 11

Last squat rep was high, not very locked in form wise. Had to re-rack after initial lift off, didnt get my stance set right (was too narrow). Will probably repeat this squat week, but everything else was pretty reasonable. Last bench rep was tough, but felt doable all the way.

Had some lols with the max reps of 135. Had to keep ahead of my buddy who did 11 for his PR.

Weighed in at 167.6lbs this morning. Not eating enough

Aidan

S'all good, my jimmy realignment surgery was a success!

I appreciate the props though.

Wow you are a beast, keep up the good work bro

Thanks, man!

Amazing squatting. Why don't you use straps on rack pulls?

Thanks!

I should, I had them out and I was definitely limited by grip (i think). I am trying to improve grip strength, but I could/should have done more reps with straps.

21st January: Volume

Squat: 350x5x3
Press: 130x5, 5, 4
KB swangs: 30lbsx20x3, 30se rest
Prowler Push: 20lbs x 50yds x 4 (one high, three low handles)

Checked out a new gym tonight. 75% cheaper than my current one, still only three racks but all have platforms, similar machines and number of benches, and a GHR. They have a nice turfed area for swings, supply foam rollers, have kbs and some prowler lanes. Oddly, they also have bumpers, chainz, and other neat accoutrements all in a roped off area "For Personal Training ONLY" fffuuuuuuuu.jpg

Repeating last weeks squats, had an odd sensation like i needed to burp at the bottom of the squats which was physically painful, but couldnt burp. Annoyed me throughout the sets. Press was pretty good for a PR except missed the last rep. I'd love to add swings and prowler work going forward...

sounds like a sick gym. lol at bumpers for personal training only.

Yeah maybe you can lie and say you're a PT and use the cool stuff

Too lazy to scroll back. What's the deal with the huge discrepancy between squat and press? Injury? Not enough upper body work? I mean damn, your squat sets are 100 lbs more than mine, press is slightly lower*.

press:squat seems normal to me

gym sounds pretty awesome

Yeah, Im hopeful that I can pursuade/bribe someone to get me access to the good stuff at some stage. No chalk is another rule, but that is also true at hell-a fintess, and we've flouted that one for years.

Pretty sure you ask this every page something something not very strong something slow progress on upper lifts something



yeah, im pretty excite to make the switch!