1/14
Warmup row- 500m 1:53
Squat- 45x5x2 135x4 185x3 225x2 245x5x3 (4:00, 5:00, 5:30)
Bench- 45x5x2 115x4 135x3 150x2 160x5 160x4x2 (3:00, 4:00, 5:00)
Cable rows- 130 x12 x12 x10 (2:00)
Tri press- 60 x12 x12 x9 (2:00)
Curls- ez 70x12x3 (2:00)
Lat pd- 100x12x3 (2:00)
Leg raises- x23 x15 x13 (2:00)
Back extensions- bwx10x3
Hiit- bike 12:00 total- :45 (115-130rpm)/ 1:30 (90-100rpm) level 6 4.32mi

Think I'm gonna keep up the longer rest for the max sets since I'm back to my PRs for the most part and I've noticed my form breaking down in the later reps of some sets.

Squats getting decent.

Thanks bro, hopefully we can get a gym session in when I'm home in a few weeks so you can take a look at my form

That 1/14 was actually 1/16. Forgot to post 1/14 so here it is-
Warmup row- 500m 1:43
Deadlift- 155x5 225x3 275x2 300x5 (4:00)
Ohp- 45x5x2 75x4 95x3 105x2 115x5x3 (3:00x2 5:00x1)
Cable rows- 130 x12 x12 x9 (2:00)
Tri press- 60 x12 x12 x7(2:00)
Curls- ez 70 x12 x12 x12 (2:00)
Leg raises- x20 x15 x13 (2:00)

1/18
Warmup row- 500m 1:43
Deadlift- 155x4 225x3 275x2 295x1 305x5 (5:30)
Ohp- 45x5x2 75x4 95x3 110x2 120 x5 x4 x5 (4:00, 5:00, 6:00)
Cable rows- 130 x12 x12 x11 (2:00)
Tri press- 60 x12 x10 x7 (2:00)
Curls- ez 70x12x3 (2:00)
Lat pd- 105x12x3 (2:00)
Leg raises- x22 x15 x12 (2:00)

Deadlift took a while but I was very happy to finish it. Very happy with ohp doing 120 for the first time. Also, definitely need to get some chalk for deadlifts because I find myself pausing for a while in between reps to try and dry off my hands. I think with chalk I could easily go another 30lbs or more w/o stalling

1/20
Warmup row- 500m 1:48
Squat- 45x5x2 135x4 185x3 225x2 250x5x2 250x4 (4:00, 5:15, 6:00)
Bench- 45x5x2 115x4 135x3 150x2 160x5x3 (3:30, 4:30, 5:30)
Cable rows- 135x12x3 (2:00)
Tri press- 60 x12 x12 x9 (2:00)
Curls- ez 75 x12 x12 x9 (2:00)
Lat pd- 105x12x2 (2:00)
Leg raises- x20 x15 (2:00)
Back extensions- +10lbs x10x2 (2:00)

Squats felt ok, could have gotten that last rep on the last set but my forearms/wrists were struggling. After the 2nd two sets they were tingling and it took a few seconds for them to feel normal again. Any thoughts?

Bench felt great, probably could have gotten 6 reps on the last set with a good spotter. Remembered to take a big breath before unracking and holding it for the first two reps AND to then take another big one before 3rd rep. My usual mistake had been to not take a big enough breath for the 3rd rep and that ends up being an almost fail when I do that.

Also random ggo I'll cross post over there too-
Guy on the rowing machine is wearing a blindfold and has his feet crossed and then on his next try had his feet sideways...

You're probably not doing a great job of keeping your upper back tight and supporting the weight through your traps. We can take a look when you're here for the SB. In the mean time focus on flexing the traps by squeezing your shoulder blades together hard before you unrack the bar. You might find that you shrug a tiny bit when you do this, which IMO is ok.

This will also aid in keeping a big chest as you struggle through your sticking point.

Sounds accurate, I'll give it a try

This is a legit brag.

1/23
Gonna start recording my weight on here, suppose I'll do it before my workouts. I was probably ~150lbs (5ft11) throughout college and the couple years after before I started lifting and then quickly gained about 10-15lbs GOMADing. Over the last 1-2 years I've been 165-178ish and slightly out of shape. Since its bulking season I don't mind gaining weight but once spring comes around I'll start cutting a little bit by adding more cardio and eating better. Gotta look good in that summer bikini amirite?

Weight- 175
Warmup row- 500m 1:49
Deadlift- 155x4 225x3 275x2 300x1 310x5 (5:00)
Ohp- 45x5x2 75x4 95x3 110x2 120x5x3 (4:30, 5, 5:30)
Cable rows- 135x5x2 (2:00)
Tri press- 60x12x3 (2:00)
Curls- ez 75x12x3 (2:00)
Lat pd- 105x12x3 (2:00)
Leg raises- x20 x15 x12 (2:00)

WIM was high today, 310dl was easy, 120ohp was pretty solid. Still didn't have chalk because I keep forgetting to pick some up, should have it before next dl.

Ever use free weights?

You mean dumbells specifically? I use them at my apartment's gym bc they have **** for equipment, but usually not at my normal gym. I use barbells for squat, deadlift, bench and overhead press

1/25
Squat- 45x5x2 135x5 185x2 225x2 245x2 250x5x3 (4:15, 5:15, 6:15)
Bench- 45x5x2 135x5 155x4 165x5 165x3x2 (5:30, 5, 5:30) 135x11 (2:30)
Cable rows- 135x12x3 (2:15)
Tri press- 60x12x3 (2:15)
Curls- ez 75x12x3 (2:15)
Lat pd- 105x12x3 (2:15)
Leg raises- x20 x15 x13 (2:15)
Hiit bike- 12:00 :45(120-135rpm)/ 1:30(90-100) level 6 4.32mi

Squats felt decent, focused on tight shoulder blades and didn't feel much of the tingling feeling like last time. Also tried to keep and tight to keep from leaning forward, it worked on some reps, not on others, will work harder next time. Bench was ok, wasn't expecting to go 5x3 on the first try. Maybe with a spotter I could have gotten an extra rep on the last two sets, meh.

^also tried to keep *abs* tight

1/27
Weight- 179, forgot to weigh in before lifting so did it after and after I ate
Deadlift- 155x4 225x3 275x2 305x1 315x5 (5:00) 3 plates woooo!
Ohp- 45x5x2 75x4 95x3 110x2 125x4x2 125x1 (5, 5:30, 5:45)
Cable rows- 140 x12 x9 x9 (2:15)
Tri press- 60 x10 x9 x8 (2:15)
Curls- ez 75 x12 x12 x8 (2:15)
Lat pd- 105 x10 x9 x9 (2:15)
Leg raises- x22 x15 x12 (2:15)
Planks- x80 x60 R x35 x33 L x35 x33

Had chalk today for DLs and they went well, was nice to not have to wipe my hands on my shorts after every rep, I don't think I had to readjust my grip once during the set. I tweaked something on the back of my neck on my 2nd set of Ohp, it didn't feel too bad on the last set but I didn't want to push it so I stopped after one rep, also decided to take it sorta easy the rest of the workout

1/30
Weight- 179 (after wo and food again)
Warmup row- 500m 1:43
Squat- 45x5x2 135x4 185x3 225x2 245x1 255x5x3 (4:30, 5:45, 6:15)
Bench- 45x5x2 115x4 135x3 155x2 165x5x3 (5:00x3)
Cable rows- 140x12x3 (2:15)
Tri press- 60x12x3 (2:15)
Curls- ez 75 x12 x12 x10 (2:15)
Lat pd- 110 x12 x11 x10 (2:15)
Leg raises- x22 x15 x12 (2:00)
Back extensions- +25lbs x10 x10 x7 (2:00)
Hiit bike- 12:00 :45(120-140rpm)/ 1:30(90-100rpm) level 6 4.32miles

Squats felt pretty good, bench was very good, finally found a good spotter. So much easier to just focus on crushing it instead of thinking about whether I'll be able to get the next rep. Also had a little bit of coffee before going to the gym bc I was feeling pretty tired on my way there. It definitely helped to wake me up, I think it helped me with both main lifts too

2/30
Bench- 45x5x1 135x5 165x2 175x1 185x1 195xf 195xf
Squat- 45x5 135x4 185x3 225x2
Deadlift- 155x5 225x4 265x3 295x2 315x1
Ohp- 45x5x2 90x3

Was in Boston for the SB, got to the old gym with DFII to do some 1rm and form checks. Bench form was pretty good, I messed up a couple of the heavier reps going too low on my chest, I think it was at least partly due to the very different benches they use at the tufts gym vs 24hr fitness. Should have been able to get 195 at least, need more sleep next time I try.

Squat form was ok, DF noticed that my quads and hip flexors were tight so I need to roll those. Because of them being so tight my hips are messed up and my ass sticks out, I need to have them more forward (close to what you were saying, Nathan?) Deadlift form was kinda brutal, my arms were way too far out from under my shoulders before actually starting the lift, they need to be in a straight line down to the bar. I also need to start with my butt higher. My ohp form was off too, I need to get my elbows out in front of me more than I had been doing, might have to dial back my max effort stuff while I get my form down.

Not sure why I wrote 2/30 for that last one, it was 2/1

2/6
Warmup row- 500m 1:41
Squat- 45x5x2 135x4 185x3 225x2 255x1 260x5x3 (5:00, 6:00, 6:30)
Bench- 45x5x2 135x4 155x3 165x5x2 165x4 (5, 5:30, 6:00)
Cable rows- 120 x12 x10 x10 (2:15)
Tri press- 60 x12 x12 x9 (2:15x)
Curls- ez 75 x12 x12 x8 (2:15)
Lat pd- 110 x12 x10 x8 (2:15)
Leg raises- x20 x15 x15 (2:00)
Be- +25lbs x10 x10 x8 (2:00)
Hiit- bike 12:00 :45 (120-140rpm)/ 1:30 (90-100rpm) level 6 4.32miles

Rolled my quads and tried to get into my hip flexors along with usual back rolling and other stretches, need to get some lax balls to tape together to roll my upper traps. Didn't feel great today, got some really weird sleep (like 2-4hr naps) since I got back from Boston and I've had a small head cold for a few days. Squats felt meh, was trying to focus on form by keep tightness everywhere but I could tell it wasn't great. Bench was ok, reps didn't feel great like they did when i got 165x5x3 but I got enough of a breath on the late reps to get almost everything. Tried to focus on keeping my shoulders lower on cable rows and really squeezing my middle back instead of using my traps..gonna need more work. Also working with DFII on a new program because this A-B I have going with all these extras is taking wayyyyy too long at the gym and I'm thinking more days/week and fewer hours/session.

New template thanks to DFII who wrote this up for Yugo-

(not sure which days will be which yet, thursday will probably be saturday since I just squatted and benched so I'll start with DLs after a rest day)

Tuesday
Bench - 3x5
Super Set 1 - 6 rounds : OHP (60% of 1rm) x 5 immediately followed by 5 chinups. Rest 90 seconds between supersets
Super Set 2 - 4 rounds : DB Skull Crushers x 12 immediately followed by DB Curls x 12. Rest 60 seconds between supersets

Thursday
Deadlift - 1x5
Squat - 8x5x60% of 1rm. Rest 90 seconds between sets.
DB/KB Swings - 3x20 start with ~50 lbs
Single leg glute bridges (bodyweight) - 3x15 each leg

Saturday
OHP - 3x5
Super Set 1 - 6 rounds : Bench (60% of 1rm) x 5 immediately followed by 5 cable rows. Rest 90 seconds between supersets
Super Set 2 - 4 rounds : EZ Bar Skull Crushers x 12 immediately followed by EZ Bar Curls x 12. Rest 60 seconds between supersets

Sunday
Squat - 3x5
RDL (paused at bottom) - 3x10 start with 135 lbs
Cable Pull Throughs - 3x10
Single leg glute bridges (bodyweight) - 3x15 each leg

Progression
-Your first exercise each day you are looking to add weight whenever possible, same as a standard linear progression program.
-For super set 1 exercises once you can hit all prescribed reps adhering to the suggested rest periods, you can add weight. But this will be infrequent. Most of the time you'll find yourself going 5, 5, 5, 4, 3, 3 on the sets, which is fine. Stick to the short rest, focus on technique, and grind away.
-For super set 2 exercises you're looking to take the lightest weight possible and still have it be challenging. Go purposefully slow, squeeze at the tops of reps, and try to get the biggest pump possible.
-For leg accessory exercises, add weight as necessary. If your first 8x5x60% squat day is at 165 lbs and you make it without too much difficulty, then go up to 170 next week. These exercises should be challenging, but not so difficult that form breaks down and definitely not so heavy that you fail.

Just used 1RM calculator on bodybuilding.com-
Squat 1RM= 293 60%=175
Ohp 1RM= 143 60%= 85
Bench 1RM= 185 (actual probably 195) 60%= 110

Not sure if it matters for the calculator that I can do 5 reps in a set but do multiple sets and probably do more than 5 reps if I only had one set to do, but I'll use these #s to start this new program

I really liked that program. But I basically don't do it at all now and possibly don't have a great reason why.

One thing I'd recommend is have a plan for what you will switch to after this as I started to feel completely worn out and by the time I noticed, it was kind of too late to continue dem gainzzzz.

Also, this template looks slightly more detailed than mine in terms of direction from the start. I believe DF2 is getting ready to open his new box up and polishing up his newb routines, .

Yeah this one is definitely shorter than what we came up with for you, Yugo. Gary wanted to be able to be in and out much quicker than the 2+ hours he's currently burning. Also I think he will benefit from actually performing bench press and OHP twice a week as he's got some inconsistencies within his own technique that should be smoothed out.

For the lower body accessory stuff I wanted to choose things that wouldn't make his APT worse. Fixing it is really on Gary and developing a good habit of spending 10-15 minutes getting warm, then aggressively foam rolling his middle/upper quads, then going after everything along the front of his hips with one of these, then finally couch stretching for at least 5 minutes on each side.



Gary, the image on the left applies to your current situation and the muscles that are overly tight/active. The image on the right is an example of the causes of posterior pelvic tilt (which also isn't good) but it is a good guideline for the muscle groups that we need to wake up/strengthen to return you to proper posture. Currently your lower back muscles are dominant over your glutes, and your iliopsoas (hip flexors) and quads are dominant over your abs and hamstrings. Unfortunately once you reach an imbalance like this, exercises that are typically good core strengtheners (like back extensions) are probably making the problem worse because instead of using an even mix of back/hamstrings/glutes to perform them, you're probably using mostly back and letting the other two stay inactive.

For the time being the only ab work you should be doing are planks (both RKC variation and side planks), slow crunches on a swiss ball, pallof presses, and stomach vacuums.

That is a very large ball. How hard is it in comparison to implements I'm familiar with (lacrosse ball, tennis ball, black roller, rumble roller, PVC pipe)?

Also, what's the deal with stomach vacuums? I remember doing this as a kid to freak ppl out b/c I had zero stuff in there and could go from soft looking to "zomg kid gonna die". But, seriously, is that an activation thing or is it actually going to build strength/muscle?

The 6 inch is really good for hip flexors. But pretty much nothing else. The black version is as hard as a black foam roller. You can also use one of those dense rubber medicine balls some gyms have.

Stomach vacuums = transverse abdominals. Given Gary's psoas dominance over other core muscles, I would expect these to be relatively weak and inactive. So I'd say they fall on the activation/rehab side of the spectrum as opposed to the strength/mass building side.

. The more you know.

Just came across this video coincidentally: