Wednesday, 7/14/2021

Main Lifts

Squat -- 8x295, 8x295

Other Stuff

Bulgarian Split Squat -- 3 sets of 10x60
Lying Hamstring Curl (1 leg) -- 3 sets of 8x25
Standing Calf Raise -- 3 sets of 15x85
Medial Glute Kickback -- 3 sets of 11x22.5

8 at 295 must be a grind. How long does the set take?

You are right—it is definitely a grind. I am on the first week of my meso so i’m only doing 2x8x295. But by the last week I’m doing 5x8x295. Those sessions are pretty brutal.

I try to keep a pretty good rhythm when I am going through the sets. Ill post a video of the next time I do one so you can see.

Friday, 7/16/2021

Main Lifts

Board Press (5 boards) -- 2 sets of 85x7

Other Stuff

T-Bar Row -- 3 sets of 9x60
Skull Crusher -- 3 sets of 11x60
Kneeling Lat Pull down (1 arm) -- 3 sets of 11x52.5
Seated Decline Lat Pull (1 arm) -- 3 sets of 11x55
Face Pulls -- 3 sets of 12x32.5

Saturday, 7/17/2021

Main Lifts

Deadlift -- 2x475, 3x405, 3x405

Other Stuff

Seated Calf Raise -- 3 sets of 16x70
Seated Hamstring Curl -- 3 sets of 11x60

New PR 1RM for deadlift. I did it during a set of 2 but its still the most I've ever done. Here is the video:



Still aiming for 495 by the end of the calendar month. Going to give it an attempt next week.

nice lift, great work! congrats on the PR

Thanks, I appreciate it!

Nothing better than working super hard and finally seeing it pay off.

I still haven't hit the 495 yet, but assuming I do, it has been a tough grind.

Deadlift used to be my best lift and when I made the bet with my friend in January to get to B: 300, S:400, D:495 I kind of thought deadlift was going to be the easiest of the three. But then about 2-3 months ago I injured my back and I felt quite hopeless. It really felt like my back was in such a way that I was just never going to deadlift heavy again. But patience and determination proved equal to the task. I backed way way off and very slowly worked my way back up and now I feel stronger and my back feels better than ever.

That same hopeless feeling I had about my back I now have about my shoulder with benching. But I am not going to let it beat me. I don't care how long it takes I'm going to bench heavy again. I think it's been almost 4 months since I hurt my shoulder and I basically haven't benched at all since then. But it's coming along. I think I will be putting up 3 plates again by the end of 2021. Or at least that is my goal.

Video of 8x295 as promised:

3 white lights deadlift
3 white lights squat

The haters all say loco is a dyel dick for no lifting people. Au contraire, the white lights are freely given to legit lifts.

Good work, hadnt seen legit squats around here for a while.

nice lifts and by this old man's standards...didn't seem to be a grind at all! You kept your form almost perfect throughout and hardly rested between sets - I was expecting 5+ seconds rest between reps.

nice work

Good work! The 475 was smooth, it went up very quickly.

Thanks! Appreciate it

I actually have been thinking that I may be going TOO low and trying to reduce my depth by hair so I can lift more. Not sure if its worth it though because I feel like the current depth I go to feels "natural" and when I go less deep I feel like I don't get the same stretch reflex.

Thanks! Yeah sometimes I feel like if I just power through at a good speed it will be easier. Don't give myself a chance to think about the pain

Thanks! Hopefully I can make 495 look almost as good.

Monday, 7/19/2021

Main Lifts

Squat -- 8x295, 8x295, 8x295

Other Stuff

Bulgarian Split Squat -- 3 sets of 11x60
Lying Hamstring Curl (1 leg) -- 3 sets of 9x25
Standing Calf Raise -- 3 sets of 16x85
Medial Glute Kickback -- 3 sets of 12x22.5

Tuesday, 7/20/2021

Main Lifts

Board Press (5 boards) -- 2 sets of 8x95

Other Stuff

T-Bar Row -- 3 sets of 9x60
Skull Crusher -- 3 sets of 11x60
Seated Decline Lat Pull (1 arm) -- 3 sets of 11x55
Face Pulls -- 3 sets of 12x32.5

Thursday, 7/22/2021

Main Lifts

Squat -- 8x295, 8x295, 8x295, 8x295

Other Stuff

Bulgarian Split Squat -- 3 sets of 12x60
Lying Hamstring Curl (1 leg) -- 3 sets of 10x25
Standing Calf Raise -- 3 sets of 17x85
Medial Glute Kickback -- 3 sets of 13x22.5

Thinking maybe I should have taken today’s leg day off to rest for my deadlift max attempt on Saturday but oh well

I have one more week left in my meso so I can always skip next thursday and do another attempt next Saturday

Friday, 7/23/2021

Main Lifts

Board Press (5 boards) -- 2 sets of 8x105

Other Stuff

T-Bar Row -- 3 sets of 10x60
Skull Crusher -- 3 sets of 12x60
Kneeling Lat Pull (1 arm) -- 3 sets of 12x50
Face Pulls -- 3 sets of 12x30

Bad news! Went for my 495x1 attempt today and this was the result:



Not 100% sure what happened. Part way up the sensation I felt was that someone had like hit me in the side of the shin with something. You can kind of see my knee buckle a little bit. Unfortunately the knee buckling caused me to also tweak my back.

It's been about 4 hours and my knee and back now hurt quite a bit. Not sure if its my hamstring or maybe my IT band based on where it currently hurts? It only hurts on the very left side of my knee.

Anyways, not great news for me. Going to have to see how things progress. I had hoped that if I missed the lift today I would have another chance to try it next weekend before the August 1st goal. But given how I feel now I'm not so sure.

Hopefully it is nothing serious.

Damn that sucks. Pretty sure you can pull 495 based of previous sets and even the speed that pull started with but just unlucky to tweak something there

+1 to all of this

hopefully it’s nothing serious physically and you can clear your mind mentally before you lift heavy again

Tbh, it’s actually great that you’ve got a video of it. I’m gonna stay out of giving an opinion but you’ll probably find someone who can help you get to what happened with it….or reassure you that it’s nothing to worry about

Thanks for the encouragement. It is much appreciated.

I went to the doctor first thing this morning and they ruled out any ligament issues or the meniscus so that is really good.

The doctors believed that it is probably just a mild hamstring strain (rectus femoris) which runs along the outside/back of the leg. The injury is annoying but this is obviously good news.

The doctor was actually more concerned with my back which is in a significant amount of pain. However I am not as worried about it since I have messed up my back before and it seems to be a common injury with me. It will be annoying to wait for it to get better but last time this happened I was fine within about 2 week or so. I also thing the back injury is not something to worry about from the sense that it only got hurt because my knee gave out in the middle of the lift.

In hindsight the reason my knee did that had to do with the hamstring curls I was doing last Thursday. I was doing Lying one-leg hamstring curls and my left hamstring/knee (in almost the exact spot I ended up hurting during deadlift) hurt quite a bit during the 3rd set. I pushed through it because I thought it was mostly just normal exercise-induced fatigue, but perhaps it was still weak from that when I tried to go for 495.

I think next time I will add another warm-up set closer to 495. For this attempt I went:

135x8
225x5
315x3
365x1
435x1

Maybe I will add in a set where I do 465 or 475x1.