Thursday August 31 – 144.0 lbs

25 mins core, mobility and dynamic stretching stuff
Bench – 10x45lbs, 2x5x65, 5x95, 2x115, 2x5x127.5, 5x127.5, 9x115
Curls – 6x45lbs, 2x14x62.5
RDL – 2x8x45lbs, 8x95, 8x125
DL – 5x95lbs, 5x135, 2x175, 5x200, 8x175

1855 cal/144 carb/69 fat/176 protein/27 fibre

Bench was a struggle and I seem to be near the edge of my left elbow/arm's limit at that weight.

Friday September 1 – 144.1 lbs

4.5hr hike, 10.6 miles, 2,000 foot elevation gain, +25lbs
15min swim

2563 cal/218 carb/104 fat/197 protein/36 fibre

Another good hike on a similar route to last week. Looks like four hours is about the limit before my feet start to hurt. Saw a few deer along the way. Hamstrings were pretty sore at the beginning and super sore afterwards.

Saturday September 2 – 144.1 lbs

3hr+ hike at kid speed, 5.5+ miles, 800 foot elevation gain, +25lbs

2538 cal/203 carb/111 fat/194 protein/48 fibre

Decent hike with my wife and kids. They require frequent breaks and 3 hours is pushing the outer limit of being able to hold their interest but they have no trouble at all with any tricky terrain.

Sunday September 3 – 144.7 lbs

20min swim
25 mins core, mobility and dynamic stretching stuff

1605 cal/99 carb/63 fat/179 protein/39 fibre

Low motivation resulted in not doing much. Will have to drop a rest day this week to make it up.

Monday September 4 – 144.7 lbs

25 mins core, mobility and dynamic stretching stuff

OHP – 2x5x45lbs, 5x65, 2x5x82.5, 5x82.5, 13x65
Chin-ups – 8x, 7x +25lbs
Squats – 15xbw, 2x10x45lbs, 2x5x75, 5x115, 3x135, 2x165, 2x5x195, 7x195, 13x165

2180 cal/203 carb/85 fat/165 protein/39 fibre

Left elbow was acting up during squats and was extremely sore after. I turned the house upside down looking for my elbow compression sleeve later in the day and strapped a block of ice to my elbow for a while. May have to fiddle with a wider grip or consider high bar squats while working on mobility. I had assumed this elbow pain was the result of thousands of chin-ups but perhaps it was squats all along.

Tuesday September 5 – 144.7 lbs

Rest day
30min walk

1347 cal/95 carb/43 fat/149 protein/25 fibre

Same weight 3 days in a row, scale confirmed broken. Did not consume a Quest bar on this day which is far more rare than identical weight 3 days in a row. Lots of greens, berries and avocado to kick in the fibre and fell just short of 500g of chicken for the day.

Wednesday September 6 – 144.4 lbs

25 mins core, mobility and dynamic stretching stuff
Bench – 10x45lbs, 2x5x65, 5x95, 2x115, 2x5x125, 7x125, 9x115
Curls – 5x45lbs, 15x62.5, 14x62.5
Squats – 15xbw, 2x10x45lbs, 2x5x75, 5x115, 3x135, 2x175, 2x5x197.5, 6x197.5, 10x175

1904 cal/115 carb/81 fat/186 protein/36 fibre

Scaled back weight on bench slightly in search of a pain free weight, seemed okay there. Widened grip on squats by a finger width or two and elbow felt a bit better there.

Thursday September 4 – 144.6 lbs

25 mins core, mobility and dynamic stretching stuff
OHP – 2x5x45lbs, 5x65, 2x5x83, 5x83, 9x70
Chin-ups – 8x, 7x +25lbs
RDL – 2x8x45lbs, 8x95, 8x125
DL – 5x95lbs, 5x135, 2x175, 5x200, 3x200, 7x175


2180 cal/203 carb/85 fat/165 protein/39 fibre

Played 9 holes of golf in a scramble tournament as well but other than looking like an idiot there wasn't much that resembled exercise going on there. Took a video of a set for the first time in forever and it looks like not much has been improved in the interim. Need to work on tightness. I expect this will be a forever goal. Did a few extra reps after watching the vid and I imagine that they were absolutely perfect.

The only thing to do is to spend more time getting tighter before you pull. It's obviously clear you're not tight enough but the key is when your hips rise a little before the bar leaves the floor. If you had started with your hips at that higher point, then you'd have been tighter.

For my case, it took pulling from blocks for me to really get this. With the bar 2-3 inches higher, it was just an easier position of leverage for me to get really tight against the bar. Then after a few weeks of doing that, my setup from the floor was dramatically better. So if you're like I was, you probably feel like it's 80% mobility and 20% you not being tight enough, but it's more likely the other way around.

Next time put a ton of effort into the "pull the slack out of the bar" phase of each rep. Seriously put 175 lb of force into the 200lb bar until it's almost coming off the floor before you pull. And realize that you squat 200x7 so you probably can deadlift 200x15 once you fix this.

I feel like mobility holds me back on lots of stuff but I'm not sure I feel that is necessarily the case so much with DLs. I do think about pulling the slack out of the bar but I suspect that I tend to get impatient and rush through it. Need to slow it down and really pay attention to that part. I never feel that hip rise that is so apparent on video. I should probably try pulling from blocks of some sort as well. Maybe when you suggest it for a third time it will finally sink in! Many thanks!

Friday September 8 – 143.9 lbs

5k row, 25min

1316 cal/98 carb/57 fat/126 protein/47 fibre

Got home late and was going to just take the night off but then convinced myself to hop on the rower for a little bit to do something/anything. Had crappy shoes on and had to stop to take those off as they kept slipping and rubbing against my heel, then had to stop to readjust foot straps a few times. Felt like I was getting a blister on the heel cup in the exact same spot with my shoes off as well. Ended up taking almost 25mins with a number of pauses. My heart wasn’t in it but I still ended up dripping in sweat by the end, so good to know that the rower still kicks my arse. Forgot my lunch at home and was too lazy to run out and grab something so lived on a Quest bar and a couple coffees until 8pm which turned into a much lower than planned kcal day.

Saturday September 9 – 143.6 lbs

25 mins core, mobility and dynamic stretching stuff
Bench – 10x45lbs, 2x5x65, 5x95, 2x115, 2x5x125, 7x125, 9x115
Curls – 5x45lbs, 13x65, 13x65
Squats – 15xbw, 2x10x45lbs, 2x5x75, 5x125, 3x145, 2x175, 2x5x200, 5x200, 10x175

2210 cal/214 carb/73 fat/189 protein/35 fibre

After seeing my DL vid the other day I figured it was time to check other lifts as well. Depth on squats feels so much better than it actually looks. Last rep almost didn’t happen. I had done 5x200 before at some point just messing around one day but this was a first for a 3x5. Bench I didn’t really need to see to know it is a total disaster. Actually bench feels so terrible that the vid actually looked better to me than expected.

It will take more than 3 times when the weight gets heavy. Most people don't have the body awareness in space to make fine adjustments like that right away. That is why everyone thinks their form is great on everything when almost everyone has bad form on everything.

This is why having good training partners is so important. You need real time feedback or you are wasting so much time. Or hire a coach.

On bench, breathe between reps instead of during reps. It's an easy fix. As far as getting tighter, I'd suggest getting as much of an arch as you can, even a small one would help a ton. One cue that helps me is to lock out the reps (and the initial unrack) just a bit in front of my shoulders instead of directly over them. When the bar is locked out directly over my shoulders, I know I've lost my upper back tightness.

For squat, a slightly different angle would help, one that allows us to see the front and side of you. I think you may not be pushing your knees out enough. I'm not good enough at squatting to speak with authority on anything else that you're doing, but it looks like you're approaching the set a little too timidly. You descend slowly which is good up to a point but you're basically doing a tempo squat. Descend a bit faster, as fast as you can and still be under tension the whole way, and get a little rebound out of the hole. And have some faith: you got 7 reps at 195 so getting 5 should be no question. That should be running through your mind when you approach the set. Attack that ****ing bar man!

The 3 times reference was in relation to Renton mentioning trying to pull from blocks as he has recommended that to me before I believe. It will take me way way more than 3 times to change anything when doing. I don't have the body awareness to make adjustments even with a coach trying to point things out real time. I had intended to get some coaching over the summer but looks like I will be putting that off to the fall. I'm sure getting some real time feedback would be super helpful.

Arch on bench is one of those areas I do quickly cry Mobility! Mobility! I can't get an arch in my back for the life of me and do my set up the same way you do yours. Whether it is mobility or tightness or olds or plain ole laziness I'm not sure but I still fail at arching.

I paid more attention to pushing knees out this morning and am not doing a great job of it. Have some wobbly knee cave going on. Tried descending a little faster too which was okay until I got to around 175lbs and had a hard time finishing 5 reps at 200. Probably should shed some weight to mess around with that. Thanks again for the tips!!

Sunday September 10 – 143.7 lbs

3hr hike, 6.5miles @ kid speed, little over 1k foot elevation change

2142 cal/233 carb/81 fat/133 protein/34 fibre

Hiked in the afternoon which increased the difficulty level with the kids dramatically. Getting them out there first thing in the morning seems to come with less resistance. This trail was a bit tougher than most they have been on as well which did not help and we should probably cap their hikes at closer to 2 hours.

The last time I did this same hike alone I only ended up with 5.5 miles but my wife was tracking the same hike on Sunday and ended up with over 12km which is at least another mile on top of the 6.5 I tracked. The last time I did that trail I saw a bear which may have scared a mile off of me somehow. I conclude that trackers are whack.

Recorded kcals are likely light due to pizza damage under estimation.

Monday September 11 – 144.5 lbs

25 mins core, mobility and dynamic stretching stuff
OHP – 2x5x45lbs, 5x65, 2x5x83, 5x83, 9x70
Chin-ups – 8x, 7x +25lbs
Squats – 15xbw, 2x10x45lbs, 2x5x75, 5x125, 3x145, 2x175, 2x5x200, 5x200, 10x175

I am flying to Phoenix today for work for a few days so took off the morning to sneak in a workout instead of taking my usual Monday rest day. If I slip in any exercise while away it is likely to be just low impact cardio so I don’t expect to lift again until Friday at the earliest. Left elbow was killing me by the end of the squat sets and it looks like my right shoulder was dipping on that last set. Not sure if this is a usual thing or just a today thing. Managed to add absolutely nothing to OHP and chins and if anything they were tougher today compared to the last go at same weight. Fasted workout today versus fed state last time on OHP/Chins but not sure how much that plays in. I usually just assume I am being a pussy and then place all blame on the #olds.

I forgot to respond to this.

It doesn't so much matter the magnitude of the arch as it matters that you're arching; presenting your chest to the wall behind you with the support of your legs with as much effort as possible. It might help you cue your upper back / chest upness to do it without the legs at first. If you look at fakebusto's larsen bench vids, he manages to keep it all tight and stable without leg drive.

If you're going to persist in doing a flat-backed bench, you might look into ending the rep somewhat off the chest (essentially where it would end if you had an arch, with ~parallel triceps). I think there's some studies to back this up as being healthier for your shoulders and a lot of reasonably smart BBers advocate it.

I'll check out fakeb's vids and see what I can do. I felt like I was getting some better arch this evening on bench on warmups but not sure it translated through the work sets.

Monday September 11
1819 cal/161 carb/61 fat/168 protein/44 fibre

Spent 12 or 13 hours travelling after the preliminary Monday post.

Tuesday September 12 – ? lbs

25 mins core, mobility and dynamic stretching stuff
35 mins stationary bike
30 mins walk

1918 cal/71 carb/112 fat/148 protein/26 fibre

Wednesday September 13 – ? lbs

25 mins core, mobility and dynamic stretching stuff
45 mins walk
2 rounds of 24 lunges, 24 jumping jacks, 25 step-ups per leg, 12 burpees, 24 chinnies

2529 cal/154 carb/115 fat/184 protein/8 fibre

Thursday September 14 – ? lbs

10 mins mobility and dynamic stretching stuff
30 mins walk

1960 cal/168 carb/81 fat/164 protein/46 fibre

Indulged in alcohol and dessert both Tuesday and Wednesday nights. Thursday was another day with 12 or 13 hours of travel. Spent three nights in Phoenix and feel like I have never been in that city as it ended up being all work, no play with pretty early nights trying to keep my body as close to an Eastern Standard Time schedule as possible.

Friday September 15 – 143.6 lbs

30 mins walk
20 mins swim
25 mins core, mobility and dynamic stretching stuff
RDL – 2x8x45lbs, 8x95, 8x125
DL – 5x95lbs, 5x135, 5x200, 5x200, 7x175


1838 cal/109 carb/79 fat/168 protein/39 fibre

Got home a bit late and didn't feel like doing a full workout after playing with the kids in the pool for the better part of an hour so was going to take a pass entirely. Also didn't want to put the entire work out off until Saturday as I was planning to hike with the kids in the morning which would more than likely mean I would be looking to opt out again. Decided to at least do DL Friday night with the plan to just to bench sometime Saturday.

Saturday September 16 – 142.7 lbs

1.5 hr hike, 3miles @ kid speed, little under 500 foot elevation change +25lbs

25 mins core, mobility and dynamic stretching stuff
Bench – 10x45lbs, 2x5x65, 5x95, 2x115, 2x5x126, 7x126, 9x115
Curls – 5x45lbs, 13x65, 13x65

30 mins walk

2247 cal/170 carb/92 fat/196 protein/51 fibre

Sunday September 17 – 142.4 lbs

25 mins core, mobility and dynamic stretching stuff
OHP – 2x5x45lbs, 5x65, 2x5x83.5, 5x83.5, 9x70
Chin-ups – 8x, 7x +25lbs

5min walk, 5min jog, 2min walk, 5min jog, 2min walk, 5min jog, 8min walk for a total of 2.35 miles or so

2129 cal/87 carb/93 fat/242 protein/38 fibre

Felt like crap all morning and was leaning towards taking a rest day but finally got myself mobile sometime in the afternoon and then had in-laws drop by just after I finally started working out. Ended up taking a page from my recent playbook and just did half of a work out and took a pass on squats. My hamstrings were still quite sore from Friday night so it didn’t take much to convince me to ease up on legs. I mistakenly skipped a couple warmup reps at a mid-weight before the work set on DL’s and figure that may have added to the extra doms this week. Took a vid of my last OHP set as I have been really struggling with the last rep or two and feel like I’m leaning way back too much. Watching it was pretty funny – looks a bit like I’m in a limbo competition so to say I’m leaning back too much is a pretty major understatement.

Later decided to go for a 30 or 45 min walk just after the kids went to bed and for some reason decided to run a bit during the walk. Not sure what possessed me to do this but it felt surprisingly good. Overall pace was slower than I thought it might be but that probably makes a lot of sense seeing as though I do not run.

Monday September 18 – 142.8 lbs

25 mins core, mobility and dynamic stretching stuff
Squats – 15xbw, 2x10x45lbs, 2x5x75, 5x125, 3x145, 2x175, 5x200, 6x190, 7x185, 8x180, 8x175

1747 cal/99 carb/79 fat/172 protein/40 fibre

Pretty tired with sore legs made 200lbs feel like a truck which all added up to me barely getting 5 reps on an uglier than normal first set. I removed some weight on each set thereafter and threw in an extra set as penance. My legs are even more sore as I write this the next day.

Tuesday September 19 – 143.3 lbs

Rest day

1494 cal/129 carb/50 fat/149 protein/46 fibre

My scale has been claiming sub-17% bf since early August but only very recently have I dipped below 16.5% somewhat consistently. Throughout that time period I have been eating at barely below maintenance with two or three weeks at, or a little above, maintenance. Very very slowly trimming away the fats and very very slowly seeing subtle changes, whether imaginary or real I can't be sure. Legs still a bit sore at the time of posting, so must have done a decent number on them.