Sounds like a pretty lonely workout.

lol. None of my workouts are lonely anymore.

Yugo & some other friends came over for a DL party in my basement. Good times were had and tacos were eaten after lifting.

Yugo's DL lockout is looking great. He needs to work on core bracing when the weight gets a little heavy.

I may start my log up again. Definitely inspired after the DL party to try to get on the gains train.

4 plates + will happen soon if you work hard.

12/31

bench press
45x15
95x10
135x10
185x5
225x3
275x2
315x1
345x1

size 54 Rage X
2 board press
475x1 - super fast

size 52 Rage X
545x1 - solid, fast

1 board press
545x1 - pretty solid, not as fast, but not a huge grind. It did take enough out of me to make me want to stop benching for the day.

sled pull rows
4 plates + fiance
3 sets across room

rear delt machine
2 x 20 x ?

Any recommendations regarding programming? Do the x2 scheme you recommended to snitch a long time ago? At least for dling. I guess I can do that for all main lifts but no clue about my maxes

Ok, looks like I copied it down somewhere, this is what I'm talking about. Should I run this for DL, squat, and incline bench (I'm not sure about doing regular bench as I think i'd prefer doing incline since I don't OHP) or continue a full body program (GSLP) for squat/bench and do this only for DL?

goal 1rm = little more than the heavy single you missed in week 1

week 1: go to a failed single, 60% 5x3
week 2: 85% 2x2 , 65% 5x3
week 3: 87.5% 2x2 , 70% 5x3
week 4: 90% 2x2 , 75% 5x3
week 5: 92.5% 2x2 , 60% 5x3
week 6: 95% 2x1 , 65% 5x3

Each week, add 2.5% to your two heavy doubles. If you get to 95% and you can still pull a double, your goal weight is too light.

Each week, alternate from 60-75% for your speed triples. Go 60 65 70 75 60 etc.

If you fail to complete a heavy single at any weight, drop back to 85% the following week.

- Next time you DL, work up to a 1 RM.
- Pull every rep like you mean it. Like your life depends on it. Like if you dont lock that **** out, your wife will die. Get the adrenaline flowing before each pull. Make your eyes bug out and get pissed.
- Just do singles once you get past ~300 lbs.
- Keep adding weight until you fail after giving it your all.
- Rest at least 5 - 10 minutes between heavy pulls. Give it up to 20 minutes if you really put a lot of effort into the previous set.
- After you fail a rep, put 60% of a little more than the failed rep on the bar and pull 5 sets of fast triples. Rest 5 minutes between sets of these.
- Never pull another DL without pulling it like you mean it. Get pissed & pull hard.

I'll be using the potential shame of Yugo eventually pulling more than me as fuel instead of blind rage, but comme ci comme ca

2018 - The Yugoslavian rids himself of Dadbod

One of the most anticipated S&F returns of all time. The gymbag will be uncovered from the dust pile. I was about to ask for it too.

If his new log title doesn't reference hip torque, it will, if you catch my drift.

Gym bag is still in pristine condition. Got quite the workout taking it to Cha's house last week. But it is safely back at home sitting on the shelf.

Getting rid of dadbod requires at least -15lbs (loco would probably advise -30). Even if I accompany that with lifting PRs (unlikely) I can't imagine it'd get me anywhere close to LocoIEL™ status.

Where are your lifts at now?

145x10 today on incline bench
335x1 DL at Tom's. Although I'm sure I could have forced up another rep or two at that weight
205x7 on squat but had more in me except breath. The bottom my hips sting and feel quite uncomfortable like I don't have the hip rotation rom or something for squatting right now. Gets better as I squat more of course buy still annoying on my work sets

Yugo - set 350 as your goal DL weight for now. If you make the 2x2s too easy, adjust it upwards. Push yourself hard with the secondary work, but not at the expense of your core going soft on any reps.

Squat - just a hunch: try narrowing your stance slightly or turning your heels in slightly.

Do you think I should go 2x2s for squats and/or incline bench too? Maybe i should just go for it and see how that starts working.

yeah, this is a fine program for any lift. The 2x2 gets you used to moving relatively heavy stuff with good form and the secondary work builds speed and strength.

1/2

squat in briefs
245x5
335x3
425x2
515x1

suit & wraps
605x1 - smoked it. Laces were completely loose.

655xf - I got way forward
655xf - I got a little forward. ****.

GHR
20x4 - increased height of foot plate each set. The last set was very hard.

1/5

DL
225x5x2
315x3
405x2

suit
495x1
565x1
615x2
Everything was very good form and fast. I was surprised at how fast 615 went. I had planned to do two doubles with 615 tonight, but figured it would be a good time to go for something heavier because of how well the first set, and everything before it, moved.

655x1 - My hamstrings shook, but I stayed back with it and smoked it pretty fast. I feel good about getting 683 in a meet now. If not in March at the local meet, I should get it by the APF nationals in June.


band DLs
315 + green bands x 3 - super fast
315 + black bands x 3 - super fast
315 + black & green bands x 3 - that was hard. I felt like I hit a wall after this, so I shut it down.

I forgot to log 1/4

bench press
45x15
95x10
135x10
185x5
225x3
275x3
315x3x2

machine rows
360x12x2

face pulls
2 sets

push ups vs bands
~3 sets

1/7

bench press
45x15
95x10
135x10
185x5
225x3
275x2
315x1
345x1

size 54 Rage X
1 board press
475x1 - smoked it

size 52 Rage X
555x1 - my back cramped up on the descent, so touching was very hard and took longer than it should have. It was harder to press than it should have been because of that. I was spent after this.

push ups
12
vs green band x 12
vs green & blue bands x 12 - this was very hard

sled rows
8 plates + big orange sled
two trips across the gym at 20 pulls per trip
I like these.

face pulls
2 sets

1/9

squat
raw
155x5
245x5

briefs
335x3
425x2
515x1

suit with laces completely loose and knee wraps
605x1 - slow. bleh.

laces tight
655x1 - slower and harder than it should have been, but I got it, and my knee felt fine.

speed squat
briefs
425x3

I felt a little tightness behind the left shoulder blade, so I stopped squatting.


GHR
30
vs blue band - 20

1/11

bench press
45x15
95x10
135x10
185x5
225x3
275x3x4
Triceps are feeling tight.

TRX Rows

face pulls

1/12

DL
225x5x2
315x3
405x2

suit
495x1
565x1
615x2 - slower than last week. I got a little forward with the first rep.
615x1 - Faster than the previous 1st rep, but still slightly forward and I had no energy to do more.

prowler rows
8 plates x 20
10 plates x 15
10 plates x 10
8 plates x 15

Hey man, what are prowler rows?

https://www.elitefts.com/elitefts-ol...prowler-2.html

Hook up handles to the end of this and pull it. It would take a long time to describe it all in detail. Maybe I should make a video next time I do them.