Captain, we have retrograde motion.

Squat
1x10x45
1x5x135
1x3x225
1x2x275
1x3x275
1x2x275
1x5x225

wtf is this... i don't even

Press
1x10x45
1x5x95
1x2x115
1x3x135
1x1x135

facepalm.jpg

Deadlift
1x8x135
1x2x225
1x5x295

Thank god.

BB Curls
1x5x40
3x6x60

Skullcrushers
3x8x40

Leg Extension Machine
3x5x90


Bro-Status: [||||||||-------] = 50%

Post WO weight: 177.0 (+1.2)

Volume Day

Squat
5x5x245

Went back down 5lbs, hoping to break my intensity day plateau.

Bench
5x5x150

Relatively easy... Got it all with no spotter.

Pendlay Row
5x5x150

Starting to get kind of heavy. Pulled of 45lb plates today instead of 35s.

Overall.... meh

Recovery Day

Squat
3x5x145

Bench
3x5x95

Chins
6/5/4

Going especially light hoping to not **** up on saturday.

weeeeeeeeeeeeeeeeee

Squat
5x300
1x315

Bench
5x180

Deadlift
5x305

BB Curls
3x7x60

Skull Crushers
3x10x40

post WO weight: 175.4 (-1.6)

Volume (Last night)

Squat
5x5x250

Didn't think I was going to get all 5 sets (or even 3), but got it all out.

Bench
5x5x155

Easy. Doing bench 2 weeks in a row to coincide with a friend I am working out with this weekend.

Pendlay Rows
5x5x155

Need to do the reps more explosively, makes it easier.

Recovery day was last Thursday... ez stuff not worth mentioning.

Saturday, lifted with a friend at a gym in another city.

Squat
1x5x295
1x5x225

Would have tried 300 or 305, but the squat rack was the type where the safety bars are in a fixed position, which happened to be way too high. So I elected to walk the bar completely out of the rack and squat in front of it. This was like a 5 foot walk, so I just did something I have already lifted.

Bench
1x3x185

not sure wtf happened here.

Deadlift
1x5x315
1x2x350

315 felt great, so I went for some bonus reps. Got out a double pretty easy. Will continue to add 10 lbs a week.

Pull-ups
7/6/5

Volume day makes me want to kill myself btw.

Squat
5x5x255

Put the belt on for the last 2 sets... is that ok? Am I robbing myself of back strength by using a bet on non maximal sets? My back felt a lot better with the belt on.

Press
5x5x115

Used the belt for this too, but apparently i just flex my abs instead of expanding them out. Tried that and was able to get a bit more lay-back (just by expanding my abs i kind of "fell" into that position". Still push pressing the first rep, also using the pussy pad.

Pendlay Rows
5x5x160

Form sucks on a few reps. Keep wanting to use my hips to get the bar started. Might start doing 3 sets of 8 with lower weight. Or doing t-bar / kroc / something else.

Oh yeah, since I achieved all my previous goals, my new goal is 1000lb combined SBD. Trying to stay at or near my current weight 175lbs. I am thinking something along the lines of 215 bench, 360 squat, 425 deadlift... (1RM of course)

I put my belt on on all my volume worksets FWIW. Even on my recovery worksets

Intensity day. Ate more than usual today. Felt pretty good going into the gym, aside from some lactose induced digestive issues.

Squat
5x305

Felt pretty good. Lots of energy/power. Weird sensation through. Felt like my chest and abs were being ripped apart horizontally. Didn't hurt, but was very tingly. After the set, my abs felt like they had just done an ass load of sit-ups, and were twitching. My lips were tingling and numb. Laid down on the bench for a minute or so, then felt good to go.

Press
5x135

Finally. Might micro load this, ugh.

Deadlift
5x325

Felt pain in my right pec after the set. I attribute it to the bar being too far away from my body. Need to focus on dragging the bar up my shins. Will only make a 5lb jump next time. Maybe need to rework my warm-up set progression. Lower back felt a little tender, but feels fine now. Might ice it anyway just to be on the safe side.


Post WO weight: 175.2 (-0.2)

Volume Day.

Bench
5x5x160

Pretty easy. Squat racks were in use so benched first. Might have made my shoulders a bit tired, but not bad.

Squat
5x5x260

Belt pinched me on one of the sets... twin bruises on my hips

Pendlay Row
3x8x145

Dropped weight, increased reps. All reps were pretty explosive. Pulled from 25lb plates for a longer ROM.

Skullcrushers
3x10x50

Side Raises
3x8x17.5(e)

Saw your question in beginner thread.. for warming up to 345, after 3x225,

265x1
295x1
320/325x1

Or

255x1
285x1
300x1
320x1

I think is better.. def not 335 which is too close to the PR attempt imo.

2. I think u can max out some upper body lift bout not DL as it won't be accurate since you're tired from squat

4. Re: one rep max calcs.. I find mine are usually close. From doing 5/3/1, I notice that my max was usually higher than what I was capable of doing most of the time, but Wendler says it may be a mind game and/or a bad day if you aren't able to hit the number.

5. Re: spot.. No, do it in a rack

6. I think from what I read (which isn't much), it is better to try and hit 5rm on intensity day.

Thanks

Recovery Day.

Front Squat
3x3x105

Was able to get in a half comfortable rack position. Put 5lb plates under my heels which felt good.

Back Squat

3x3x195

Left the 5lb plates there. Was able to get more depth than usual. Maybe I will break down and get some oly shoes.

DB Bench

3x8x50(e)

Pull-Ups

3x5x+25

First time ever doing weighted PU, felt pretty good though.

Wtf brah, are you squatting in Nike's? Or Chucks?

Chucks, kind of regret spending 40$ on them when I could have saved a bit more and got do-wins or similar.

Yeah pretty massive fail.

It wouldn't even be that bad if I could wear them outside the gym... but alas i'm not trendy/hipster enough to pull it off :\

walk/jog/ran 2 miles

174.6lbs

Intensity Day:

Last one before vacation.

Squat
5x310

Felt pretty good. Face was super tingly and numb after the set. Is my form good enough to continue to 315? I think it is. I might re-do 310 after vacation though, since I will be off for a week.

Bench
4.95x185

I'm not sure which evolutionary trait it is that makes people turn into cheerleaders whenever you ask them to spot.... not to mention guy grabbed the bar before I could finish my 5th rep. I am confident I could have gotten it up.

Deadlift
5x325

Did 1x315 with double overhand, but that's about the limits of my grip right now. 325 pulled with straps. My back looks pretty lol-rounded in the video. I think my first 4 reps are passable, last rep is pretty nightmare inducing. I didn't reset my "chest up" before I pulled it.

I feel like using the belt is causing my back to round more because I am expanding my abs out into it. Not sure if that makes sense. I will probably reset my DL back down a bit after vacation and work back up with vids of every set. May switch up my programing a bit to work DLs on an A-B rotation.

Squat = legit. Last one was higher than the first four but just fix it on 315. Great work.

DL- back is too rounded for me.. I am terrible at DLs tho

Your back is pretty bad on the DL. You can clearly see differences between the reps as well, rep 1 is better than rep 2 e.g. It really looks as you don't fight hard enough to get into the proper starting position, you just bend down and lift. Your thoracic rounding is worse, but also less damaging so I'd focus on the lumbar first.

If you have short arms (or other anthropometry issues) you can try lifting barefoot, that helped for me. And/or work on mobility of course.

Nice squats though

That last DL set was 335lbs, I logged the wrong number. Which probably makes it worse. Just watched the video again... embarrassing to say the least.

Recovery Day


First workout back from vacation... didn't want to kill myself so I kept the volume low. Will probably get right back into TM sessions again.

Squat
2x5x45
1x5x135
1x3x225
1x3x275
1x2x295
1x2x315


Felt pretty good. Will def do 5x315 at the end of the week.

Bench
2x5x45
1x5x95
1x5x115
3x5x135

Felt good. Low weight obv. Gonna watch the Dave Tate bench press vid series before my next workout.

Deadlift
1x5x135
1x3x225
1x2x315

Focused strongly on keeping my back in a good position. Tried 315 with double overhand (no chalk) and it was not gonna budge. Put on straps and pulled it for a double. It was very heavy and very slow. Will stay at 315 for 5 reps this week. Will get a video.