I ended 2017 with a number of children PR, which I am happy about. k.

Despite sleeplessness and basically just sleeping 2 hours at a time and eating too much, I plan to go back to the gym today and look at the weights.

I also made a 2018 goal of bench 405 and press 255x2 which seems a bit much. I think I made it while sleep deprived. Oh well. What else is there to do? Might as well try.

Congrats on the PR!

Congrats and enjoy!

Cross Fit is BS.It is dangerous and you will get hurt/develop an injury if you continue to do their exercises. Just do Olympics lifts with Olympic forms...it is trickier than it looks. Or Squats deadlifts and pulls ups. (Full range pull ups not cross fit pull ups.)

Well, now you have the answer.

Thanks dudes!

Idk man, weightlifting seems hard.

Are you looking for advice? I have some advice!

1.9.2018

Not really sleeping for obv reasons. Other than that, which is itself k, everything is k.

Got to the gym just to move, basically.

Bench
275x5 @8

DB seated press
60 x8
70 x8
Left shoulder all tight and weird. My left trap got a cramp yesterday when I was moving a car seat. Lol dads. So it's probably that.

A Rack pull
405x5

B KB Swing
32 x10

Just really tired so I shut it down. Nap time! Naps are great!

Congrats dude, hope everyone is doing well!

Nice work on the gymming as well.

Thanks, man! All is well. Hope everything is good on your end and you are enjoying it!

The sport of kings is treating me well!

1.11.18

Press
185x6
205
155x10

Front squat (just warmups/getting this moving)
135x5x2
185x3x2
225x3

CGBP
185x5
205x5

DB Shoulder Press
50s x12x2

You're a lock for the bench imo

If he bulks up to 300, sure.

But 405 bench 245 press are gorilla like numbers, except hero here is a dadbod with no T.

Dearest DT - what back stuff and McGill stuff have you noted the most improvement from?

Loco Don't underestimate our man DT.

DT Don't underestimate the value of sleep

Baldness correlated with high t afaik

I imagine herr DT doesn't have much say in the sleeping matter. Though you could just go separate bedrooms good herr.

amor fati

Try the main 4 exercises, which I use as warmups. (ETA: cat/camel, bird dog, curl up, side planks)

I also warm up with a few of Andrew Lock's ideas: unloaded extension, squatting with a light KB extended in front of you, squatting in front of a wall.

I don't think there's any secrets here, but applied over a long time they seem to work. As a warmup I can proceed pain free with almost any workout when I do these. I should say that I also almost always have some residual pain on off days from just sitting around like an idiot, but that's my own fault.

1.15.18

primary challenge w/r/t workouts remains poor sleep

bench
275 x5@8
315x1 f2nd poor tightness on 2nd. 1st very fast, est 1rm 325-335. I also estimate my triceps are the weak point, based on my v long arms and failure point.
setup requires work overall
225x10
185x12

incline bench
(no rest after 185)
135 x9x2 (<60s between sets)

a. rack pull (lowered pin height to "17" ~mid shin)
405 x5 (DOH)
425 x3
445x2
all easy, just being careful with increased ROM. Felt good.

b. kb swing
32 x10x3

snappy

k

1.17.18

K sleep, considering newborn and all. Shoulders feel pretty rough.

Press
185x6
205@9 didn't attempt 2nd rep, although maybe attempting a 2nd rep here is "better" than waiting and then...
225 x unrack and half-assed attempt f
155x10 easy

CGBP
195x5
225x5
I can probably do way more here(?) just focusing on triceps and good form

DB Shoulder Press
55s x12
55s x9

a TRX row
b trx triceps-focused-fallout-type-but-for-fat-person thing

My shoulders are smoked, I was so tired today. No real progress vs. last week. I don't think this type of way of adding volume w/more reps and backoff sets is for me. Maybe just for drug men. Or maybe I just need another day between workouts. Or just get sleep. Idk. k.

Thank you sir. That's helpful!

I only accept lambic as thanks, but... you're welcome, anyway.

​1.22.2018

Generally fatigued and not surprisingly, reacting poorly to hard work or volume. amor fati.

Bench
275 x5
295 x1
225 x8
185 x12

Felt really tired in general, couldn't rep anything out. Gonna maybe reset and go back to a lighter lp without repping out to get more heavy volume, or maybe switch up to 5/3/1 or maybe just plan to maintain until sleep can improve.

Incline Bench
135 x10x2

A)
rack pull (lower, pin 17)
425 x5
445 x3
465 x2

B)
Kb swing
32 x10x3

Pec dec
130 x20
190 x20

k

1.29.18

deloading/too ****ing tired to do ****

press
215

mu snatch
185 (hit head... k)

walk