Tue 10/21
Couch stretches, rolled traps, quads, and hams, lower back and shoulder stretches

Warmup row- 500m 1:38
Squat- 45x5x2 135x3 185x3 225x1 230x5x3 (4:30, 5:15, 5:45)
Rdl- 45x5 115x5 155x5x5 (90s)
Hamstring curls- 95 x10 x8 x6 (90s)
Cable pull throughs- 130x10x3 (90s)
Slgb- 15x3 (90s)
2 rounds-
Rkc x26 x26
L/R x65 x50
Sb crunches x35 x30

Squats felt pretty good, not too heavy. Still trying to find a sweet spot for my grip to prevent the numbness feeling I get on longer sets

Thu 10/23
Ran ~1mile with my dog, rolled traps, lower back and shoulder stretches

Warmup row- 500m 1:39
Bench- 45x5x2 135x3 155x2 175x2 180 x5 x4 x3 (4:30, 5:15, 5:45) 135x12 (2:00)
6 rounds x5 90s rest-
Ohp 100x5x5 4x1
Chin-ups 5x6
5 rounds x12 60s rest-
Db skull crushers 20 x12 17.5 x12 x10 x8 x8
Db curls 27.5 x12 25 x12 x12 x10 x10
2 rounds-
Rkc x26 x26
L/R x65 x60
Sb crunches x35 x30

Bench felt decent, definitely left some in the tank. I guess I underestimated how low I'd need to go when slowing down and squeezing all reps for sc/curls, it really takes a lot out of me.

How much time are you taking between sets on the curls?

Supposed to take 60s, but I usually extend that to 90 for the last couple sets

Sat 10/25
Couch stretches, rolled traps, quads, and hams, lower back and shoulder stretches

Warmup row- 500m 1:40
DL- 155x5 225x2 275x1 305x1 320x1x5 (90s)
Squat- 45x10 135x3 185x2 195x5x8 (90s)
Kb swings- 45x11
Hamstring curls- 95x10x2 9x1
Slgb- 15x3 (90s)
2 rounds-
Rkc x26 x26
L/R x70 x60
Sb crunches x35 x35

DLs felt meh, not crazy heavy but my hips were definitely raising first before anything else. Not as bad as the last set of DL vids I posted, but definitely noticeable. I think I need to try and start with my butt even higher? I guess. Squats felt pretty good. Something fet weird in my left wrist during kb swings so i bailed on those. Vids are my 4th rep of 320 and 7th set of squats (only 1.25 reps because my phone ran out of space mid video, lol. ****ing iPhone 6 taking over a month to get here...)

Mon 10/27
Rolled traps, lower back and shoulder stretches

Warmup row- 500m 1:40
Ohp- 45x5x2 95x2 115x2 125x1 130x4 130x3x2 (4:15, 5, 5:45) 95x8 (2:00)
6 rounds x5 90s rest-
Bench 165x5x3 4x2 3x1
Cable rows 170x5x5 4x1
5 rounds x12 60s rest-
Ez skull crushers 55x12x2 x10 x8 x8
Ez curls 60x12x2 10x3
3 rounds-
Rkc x27 x27 x25
L/R x70 x60 x55
Sb crunches x35 x35 x30

First time trying 130 on ohp, felt pretty good. I may have left one in the tank on all three sets, not sure. Everything else was decent

Tue 10/28
Couch stretches, rolled traps, quads, and hams, lower back and shoulder stretches

Squat- 45x5x2 135x3 185x2 225x2 235x5x3 (4:15, 4:45, 5:30)
Rdl- 45x5 135x5 165x5x2 155x5x3 (90)
Hamstring curls- 95 x10 x10 x8 (90)
Cable pull throughs- 135x10x3 (90)
Slgb- 15x3 (90)

I was in a rush so didn't have time for row or abs. Squats felt pretty good

Great song in the background during the squat.

Also get a real phone, you know one where you can add storage space.... As in 99% of android phones ever.

Lol, they play some awful (and very rarely awfully good) music at my gym. Ordered the 64GB iphone6 so hopefully storage won't be a problem, at least for a while...

Fri 10/31
Rolled traps, lower back and shoulder stretches

Warmup row- 500m 1:45
Bench- 45x5x2 135x3 155x2 175x2 180 x5 x4 x3 (4:15, 4:45, 5:30) 135x10 (2:00)
6 rounds x5 90s rest-
Ohp 100x5x6
Chin-ups 5x6
5 rounds x12 60s rest-
Db skull crushers 15x12x5
Db curls 22.5x12x5
Abs 3 rounds-
Rkc x27 x26 x26
L/R x65 x60 x55
Sb crunches x35 x35 x35

Bench was ok, I think I'll be able to 5x3 in the next couple sessions. Moved down weight for sc/curls, wanted to get all reps for once, will move up next week.

You ever 1rm on bench? If so result?

Yea I think last time tried was close to a year ago, or maybe last April when I was back in Boston. Either way, it was something pathetic, like 200 I think? I was probably doing ~155x5x3 so I'd guess I can get close to 2 plates at this point.

Sat 11/1
Couch stretches, rolled traps, quads, and hams, lower back and shoulder stretches

Warmup row- 500m 1:40
DL- 155x3 225x2 275x1 275x1x5 (90s)
Squat- 45x10 135x3 185x2 195x5x8 (90s)
Kb swings- 45x20x3
Hamstring curls- 95x10x3 (90s)
Slgb- 15x3 (90s)

Decided to drop down with the DLs to work on my form. I worked on keeping my neck more neutral and not looking up. I actually moved away from the bar at my starting position because I wasn't able to get my shoulders into a position barely in front of the bar. I would bring my shins into the bar and my upper body would be way out in front which definitely made me lead with my hips. I think they were better than last week, I felt like I was more upright during the lift which I think means I'm not bending with my back as much.

Squats felt great, everything else fine.

lol, you weigh like 175-180 right? Isn't the "I'm in good shape number for bench" your body weight?

I think the one time I went to a gym in the last year I was able to get 180. And that **** felt heavy. But was rly happy with result. Tho I never bench press ever.

225 would be rly impressive at that body weight imo.

I'm actually 168-172 these days, I was 180 for a while then decided to do a cut because I looked like crap

Yeah that is a fighters weight.

I always wondered how boxers would get down to such redic weights for fights, and 6'0 170ish is pretty lean.

Dub is like 5'8.5 though.

Lies itt! I was in a doctor's office like 6 months ago and I was 5'10.5

Mon 1/3
Rolled traps, couch, lower back and shoulder stretches

Ohp- 45x5x2 95x3 115x2 125x1 130x4x2 3x1 (5, 5:15, 5:45) 95x7 (2:00)
6 rounds x5 90s rest-
Bench 165 x5 x4 x3 x4 x3 x3
Cable rows 170x5x4 4x2
5 rounds x12 60s rest-
Ez skull crushers 55 x12 x12 x9 x8 x8
Ez curls 60 x12 x12 x10 x10 x10

Didn't have much time today so things were a little rushed. Bench especially was quite meh. I noticed on the last reps of most sets I was definitely pushing the bar up and back towards my head instead of pushing in a straightish line

Just reposting this in here from monte's log to remind myself to stop being lazy about rest times

Fyp.

Reference to this quote? I get from that it's better to push a bit harder towards muscle failure than rest and get all the reps you want as to achieve more muscle mass.

I wish I were 5'8.5...

http://forumserver.twoplustwo.com/sh...postcount=3747

Tue 11/4
Usual stretches/rolling

Warmup row- 500m 1:40
Squat- 45x5x2 135x3 185x2 225x2 240x5x3 (4, 4:45, 5:15)
Rdl- 45x5 115x5 155x5x5 (90s)
Hamstring curls- 110 x5 x6 x7 (90s)
Cable pull throughs- 140x10x3 (90s)
Slgb- 15x3 (90s)
Rkc x27 x27
L/R x65 x60
Sb crunches x35 x30

I tried a thumbless grip on squats today to see if that alleviated the numbness I've been feeling in my wrists/forearms on heavier sets. It felt slightly better, I'll continue trying it and see if it continues to improve. The squats themselves felt good.

I noticed that there's definitely something off with one of my arms, I'm guess it's a mobility issue. When I grip the bar, my left wrist tends to bend much sooner than my right, however I usually feel the numbness in my right arm...not really sure what the deal is. I know I'm supposed to try and keep my wrists relatively straight but it seems like doing that makes it worse.

My foot cramped up in my first set of hamstring curls, otherwise woulda been like 8-9.