Jan 7



pullups BWx36

isometric abs 7 minutes
seated curls 20x54

elliptical @134bpm 30 minutes (426 cal/hr pace)

Jan 9

DL
5x305 (6)
5x315 (6.5)
3x5x325 (7.5/8/8)
+5lb

Totally surprised at how light this felt, maybe from sneaking an extra day or two of recovery in the program. I expected to really struggle, I'd barely eaten (this was around 4pm) and was definitely feeling a bit dizzy after each set.

CGB
5x135 (7)
2x5x145 (8/9)
5x140 (8.5)
3x5x137.5 (8)
+3lb

I am really high maintenance when it comes to the bench press set up. If I'm not using the exact bench I'm used to my performance goes way down. The rack was a bit low to comfortable unrack with wide grip so I changed the program a bit. Felt a bit bad doing 7 sets in a busy gym so this is with minimal rest.

SQ no belt
8x175 (6.5)
8x180 (7.5)
2x8x185 (8)
+8


Volume squats are brutal as always but this was without a doubt my best squatting session ever, bar moved fast and vertical, tightness was great, mobility was there. Narrow grip, also noticed part way that stance was a bit narrower as well. Didn't think that would really work for me, but maybe in the packed gym I was able to un-overthink things.

[QUOTE=ibavly;53329656]Jan 7



pullups BWx37

isometric abs 7 minutes
seated curls 20x62

Jan 12

Turns out I never actually read the program all that carefully, this week has a whole bunch of singles First time doing singles for me, if all goes well I'll get to smash a bunch of weight PRs!

SQ
1x250 (8)
2x4x230 (8/8.5)
4x225 (7.5)
+8

Parallel or not? Looks close-ish but I think it is parallel because of the camera angle.





3ct P BP
3x135 (7.5)
3x137.5 (8.5)
2x3x142.5 (9/9.5)
3x140 (10)
+3

DL 2ct P
4x290 (7)
4x300 (7.5)
2x4x310 (7.5)
+10

90 minutes

Hard to tell but pretty close either way. Nice. Singles are fun! You gonna pull some DL singles?

On the squat what happens when you angle your toes out a little more?

Yup! DL single coming in a few days, RPE 8 is supposed to be around 380, but we'll see. The first pull is always the hardest for me.

I think my knees try to go in even more with toes out, might see the heel rising more as well. I'll give it a shot.

Nice squat; seems like depth was probably there.

And you think you've got a DL triple at 380? My feels.

Well I've never done a single before, so tough to say. But I estimated maybe 8 reps at 325, so 3 at 380 doesn't seem impossible.

Jan 14

Pin SQ
3x195 (7)
3x200 (7.5)
3x205 (8.5)
2x3x210 (9)
+8

OHP
1x117.5 (8.5)
4x4x102.5 (7.5-8.5)
+3



Frows
6x145 (6)
6x150 (6.5)
4x6x160 (7.5-8)
+8

Not bad as far as OHP days go

95 minutes

Nice OHP form (I think)

Looks pretty good. I'd try getting your head through sooner (i.e. immediately after the bar passes), though; it will make lockout easier.

Jan 16

pullups BWx26
isometric abs 7 minutes
standing curls 20x68

haven't done wide grip pull-ups in a few months so decided to do a wide grip only session - figure I should improve at them. Meh, obviously much weaker at this but I'll probably stick to chins and ng. More total volume + more arms = better. I can always do lat pulldowns if I want a wide back at some point.

Jan 17

DL
1x375 (8)
3x4x340 (8-9)

[/COLOR]+5lb

I know I said I had 380, but the program said 375, so I'll save another PR for later
Felt my back rounding a bit on the later reps, need to cut that out



BP 1ct P
1x160 (7.5)
4x4x145 (8-8.5)
+5lb



SQ no belt
6x195 (6)
6x200 (7)
2x6x205 (9)
+3


Today was a hate squats day

110 minutes

Hell yeah dude nice to see all the hard work showing (not even maxes) on the singles . Arms gained some size too?

Awesome DL! I need to catch up.

Pretty sure I said like 5 months ago that you'd be pulling 405 in 6 months.

edit: it was less than 3 months ago and i said within a year. oh well

Thanks man. I'm sure the arms have probably gained some size, slight regret at not taking noodz/measurements when I started this thread, so figured I'd measure now.

162 BW
unknown BF%

neck 16 1/4
shoulders 45.5
biceps 15 flexed 14 entended
chest 47.5
waist 36
hips 40.5
thigh 25
calves 15

All are basically equal between R/L to my naked eye. All my fat goes to my waist, so the rest looks pretty lean but I'm getting a bit of a beer belly. Hopefully next time I measure all the other numbers are up and the waist is down.

ty! Let's see if you hit 375 DL before I hit 200 SQ

you called it, TC was ready to bet against you too

I could maybe hit a single 405 now, but it'll be awhile before I go for it. I'm getting close to the end of the bridge and then probably won't pull any singles for 2-3 months after

grain of salt, but according to https://www.strongerbyscience.com/yo...ential-part-2/

I'm currently 20% BF
Currently total is ~866lb
Could get to 1256lb on technique alone
1695lb max genetic potential


Optimal bw is 206, losing only 4lb of fat and gaining the rest in muscle

Oh worded badly but I meant the under on 6 months* not the under on 405. Got confidence in you brah

[PHP][/PHP] I know, I was just kidding

Jan 18

chins BWx33
isometric abs 7 minutes
DB hammer 20x70
Rowing machine HIIT 12 minutes

Gave up after half the hiit, exhausted and late - didn't have the WIM. Not sure if I'm doing it right, I'm keeping a steady state between HIITs, am I supposed to be resting?

Program says

Steady state.

What was the damper set on?

How are you measuring waist?
I did this incorrectly at first (just relaxed my gut, which takes effort)
You're supposed to stand tall and take a breath out.

Just saying because I think I have a bigger gut than you and mine is more like 36.5-37

Didn't know damper was a thing I'll check next time


Doing it this way I get 33.5

That makes way more sense. No way you're a fat like me.

Jan 20
football. A part of me thought I was going to squat after this but obv not


Jan 21

SQ
1x260 (9.5)
3x240 (8.5)
3x3x225 (8-8.5)
flat

Squat felt so good. It was so hard but I thought it was because I went as deep as possible this time. Then watching the video it doesn't look any deeper but my bar path is terrible (especially in slo mo). Ended up exhausting me for my whole session.



3ct P BP
3x135 (7)
3x140 (7.5)
3x3x145 (8.5)
+3

DL 2ct P
3x310 (7)
3x320 (8)
2x3x330 (9)
flat

Some of these were closer to hesitation DLs than paused DLs. If I ever run this program again I would knock ~10-15% off of all the accessory movements and really focus on tempo. I think thats how its intended to be anyways, 3 main lifts per day is too high intensity and I'm feeling it right now - could also knock gym time down to <90 minutes per session.

135 minutes

Found out theres a powerlifting gym next door to me. Thought it might be worth checking out or at least getting some squat pointers, doesn't look like its meant to be (all the same thursday).