Sat 3/7
Usual rolling and stretches

Warm-up row- 300m
DL- 155x5 225x3 275x2 315x1 (double overhand) 345x1x5 (60-90s)
Squat- 45x10 135x3 185x3 205x5x8 (90s)
Kb swings- 45x20x3 (2:00)
Hamstring curls- 110x 10 10 6 (90s)
Slgb- 15x3 (90s)

Deadlifts felt pretty solid today, gonna try to take a video next week to see how they look. Squats were easier than last week.

Mon 3/9
Usual rolling and stretches

Warm-up row- 300m
Ohp- 45x5x2 95x3 115x2 125x1 130x1 135x1x3 (1:30-3:15)
6 rounds x5 90s rest-
Bench 165x 5 5 4 4 3 4
Cable rows 180x 5 5 5 4 5 5
5 rounds x12 60s rest-
Flat skull crushers 50x 12 12 8 8 8
Flat curls 50x12 Db curls 22.5x12x4
Db flyes 27.5x10x3 (60s)
Pull-ups- bw x 5 4 4 (90s)

Played golf before lifting today, so I'm gonna blame any meh gym performance on that. There are three bars in the rack area, two are the size I'm used to and one is a bit thicker. The last two weeks I've used the thicker one for ohp and it definitely makes it tougher for me for whatever reason. My right shoulder didn't feel great the whole time, probably due to playing golf for the first time in months, but it didn't seem like anything serious.

We played at a nice resort course just outside of town that we had a gift certificate to. I shot 88 (47-41) from the 2nd tees (6800yds). Considering I haven't picked up a club in at least 3 months, I was pretty happy with the way I hit it. Hopefully with my gf's school winding down we'll have more time to play, especially since the weather in Vegas is absolutely perfect this time of year (65-80, sunny and no humidity obv).

Tue 3/10
Usual rolling and stretches

Squat- 45x5x2 135x3 185x3 225x2 255x1 280x 5 2 (5:00, 6:00) 225x5x2 225x7 (3:00)
Rdl- 95x3 135x3 165x5x3 135x5x2 (90s)
Hamstring curls- 110x 10 7 6 (90s)
Cable pull throughs- 140x15x3 (60s)
Slgb- 15x3 (60s)
Abs 3 rounds 2:00 rest-
Rkc x 35 32 28
L/R x 60 45 45
Sb crunches x 30 25 25

Squats felt super heavy so I just dropped down and did a little volume. Lots of nagging injuries and slow progress have me considering giving up most of my PL stuff for more bb/aesthetics lifting. Gonna talk it over with coach DFII and see what he says.

Some of this is probably coming from the recent discussion in the LC thread, some from my gf always worrying and saying lifting too heavy too often is going to cause serious damage over time, and part from some article I think Saw linked talking about how muscle size was really important for strength. I think the gist of it was that bigger muscles have more potential to be stronger than smaller ones and that lifting for size is just as important as strength. So maybe that's the next chapter in my lifting story. Idk

What sort of injuries? Still wrist stuff or more serious?

It's not like you were ever going to compete, and you seem to have already grabbed the low hanging strength fruit. Strength gains are going to be hard to come by from here on. But so will aesthetic gains, I mean you're already doing a decent amount of volume at a reasonable intensity. Conditioning and specific skill work would probably come a lot faster.

You could find a groupon for a local crossfit gym and try that for a month. Or adult gymnastics. Or just start implementing more HIIT/tabata stuff.

Nothing serious yet, but I feel like continuing to put a bunch of stress on my wrists during really heavy bench, ohp and squat (probably at least partially due to some sort of form/mobility problem) will lead to something serious that could prevent me from doing any lifting/golf/bball. Not to mention my back pain remains and my shoulders hurt occasionally when doing heavy sets and I'm concerned those could both become much more serious with one wrong movement during a heavy set.

Obviously I don't know what the ideal programming would be, but I was thinking of just doing more reps/sets with shorter rest of mostly the same lifts at 50-80% of my 1RMs instead of every week doing 90%+. 280x5x3 for squats gets pretty tough when my 1RM is only 300 and with my wrist pain and questionable form on bench I don't think I should be doing many reps near my 1RM of 205(i think?). Same with OHP since that involves a lot of shoulders and wrists. I think DLs are fine where I'm at, I haven't experienced much if any pain doing those.

Thu 3/12
Usual rolling and stretches

Warm-up row- 300m
Bench- 45x5x2 135x3 165x2 175x2 185x3x3 (2:15, 2:45, 3:45)
6 rounds x5 90s rest-
Ohp 110x 5 5 5 4 3 3
Chin-ups x 5 5 5 5 5 4
5 rounds x12 60s rest-
Db skull crushers 20x 11 8 8 7 7
Db curls 22.5x 12 12 10 10 10
Db flyes 25x10x4 (60s)
Pull-ups bw x 5 4 (90s)
Abs 3 rounds 2:00 rest-
Rkc x 35 31 30
L/R x 60 55 50
Sb crunches x 35 30 20

Bench felt ok, form wasn't great so decided to stay at 185.

There's really no reason you have to bench or OHP at all. How would you feel about the following, for instance:

Upper A
DB Bench: 3x5xMax
10 Rounds: Standing DB OHP x5, Chinups x5, 90s rest
5 Rounds: Arms
Abs + Whatever else

Upper B
Weighted Chinups: 3x5xMax
10 Rounds: Incline DB Bench x5, cable row x5, 90s rest
5 Rounds: Arms
Abs + Whatever else

You could also alternate rep ranges each week. One week do 10 sets of 4 for the first superset. The next week use less weight (LDO) and do 10 sets of 8. Definitely easier on joints and a bit more hypertrophy focused.

Gonna start some version of that ^^ for upper body starting Monday, 5-3-1 for squats on Tuesday.

Sat 3/14
Usual rolling and stretches

DL- 135x5 185x3 225x2 255x1 275x5x2 (3:00, 4:30)
Squat- 45x10 135x3 165x10x4 165x7 (90s)
Kb swing- 35x20x3 (90s)
Hamstring curls- 90x 12 12 7 (90s)
Slgb- 15x3 (90s)
Abs 2 rounds 2:00 rest-
Rkc x 31 30
L/R x 45
Sb crunches x 25 20

Decided to do a reset on everything because my form has been breaking down and I've been feeling small little twinges that could turn into serious injuries if I push them too hard. I did the Deadlifts double overhand, no chalk and no rest in between reps except to reset my feet (hex plates). Decided to see what I could do for high rep squats. My form stayed pretty solid, the only reason I didn't complete the last set was because my wrist was starting to fall asleep.

Random thought at 3:30am while I try to fall asleep- if I'm losing feeling in my forearms/wrists while just repping out 165, I'm probably supporting or holding the weight incorrectly and/or not actively using my legs enough. I was pretty surprised that during and after all those reps I wasn't feeling much fatigue, or anything really in my legs, just overall out of breath and the arm stuff.

Mon 3/16
Usual rolling and stretches

Warm-up row- 300m
Chin-ups- bwx5x2 (too much of a warm-up?) +10lbs x 5 5 6 (2:00)
10 rounds x5 90s rest-
Incline Db bench 50x5x10
Cable rows 160x5x8 160x4x2
5 rounds x12 60s rest-
Flat bar skull crushers 50x 12 12 10 9 9
Db curls 22.5x 12 12 12 12 10

First time doing chins with a dumbbell so those were slightly awkward. I'll move up next week because they were relatively easy. First time doing incline bench, I think I need to work a little bit on pushing more with my chest instead of arms, otherwise it was fine.

Tue 3/17
Usual rolling and stretches

Warm-up row- 300m
Squat- 45x5x2 135x5 175x5 200x5 230x10 (1:30, 2:30, 4:00)
Rdl- 135x5 155x5x5 (90s)
Hamstring curls- 90x 12 10 9 (90s)
Cable pull throughs- 140x15x3 (60s)
Slgb- 15x3 (60s)
Abs 3 rounds 90s rest-
Rkc x 32 31 30
L/R x 60 55 45
Sb crunches x 35 30 25

First day of 5-3-1, using a 300lb 1RM. All sets felt pretty solid and hardly any pain or discomfort.

Right before my last set this regarded dude comes and asks how many sets I have left, I tell him this is my last one so he backs up to wait. I start the 230 and get the first three really fast, next two slowed down considerably and I was wondering if I had more than 6 or 7. I caught my breath and got in a groove and as I approached 9 or 10, I felt like I might have 15 in me... then waiting guy walks up to like 1ft from the rack and just stands there watching. It completely threw me off and I called it at 10.

I think without mr personal body space invader I definitely get to 12, possibly as many as 15. Oh well. I really like that I don't have to attempt super heavy 3x5 anymore. That **** is really taxing, both mentally and physically.

Wed 3/18
Usual rolling and stretches

Warm-up row- 300m
Db bench- 45x5 55x5 60x5x3 (2:30)
10 rounds x5 90s rest-
Ohp 80x5x10
Chin-ups 8x5 1x3 1x2
5 rounds x12 60s rest-
Db skull crushers 17.5x12x5
Db curls 20x12x5
Db flyes 22.5x10x4 (60s)
Abs 3 rounds 90s rest-
Rkc x 34 32 30
L/R x 50 45 45
Sb crunches x 35 30 30

Usually I lift m/tu/thu/sat, but my college friends are coming in for March madness tonight so there's zero chance I lift until Monday. Of course that's assuming I survive the next 4 days straight of non-stop drinking, minimal sleep and probably eating pretty terribly. Should be great.

Since I lifted Monday and Tuesday I decided to go pretty light on everything today. Ohp was fairly easy, but I got pretty winded by the Chin-ups.

Mon 2/23
Usual rolling and stretches

Warm-up row- 250m
Chin-ups- bwx3x2 +15 x 5 5 7 (2:00)
10 rounds x5 90s rest-
Incline db bench 55x5x10
Cable rows 160x5x10
5 rounds x12 60s rest-
Flat skull crushers 40x12x5
Db curls 20x12x5
Db flyes 22.5x10x4 (60s)
Abs 3 rounds 2:00 rest-
Rkc x 34 32 30
L/R x 55 50 45
Sb crunches x 40 35 30

Four days of binge drinking didn't quite take the toll I thought it would, lifting was fine today.

Tue 2/24
Usual rolling and stretches

Warm-up row- 250m
Squat- 45x5x2 135x5 175x5 200x5 230x6 (1:30, 2:15, 4:45)
Rdl- 135x5 155x5x5 (90s)
Hamstring curls- 90x 12 6 (90s)
Cable pull throughs- 140x15x3 (60s)
Slgb- 15x3 (60s)

Decided to restart 5-3-1 this week since this past weekend almost definitely set me back. Unfortunately today was awful and I might restart again next week, lol. I think it's partially due to the weekend, some due to sickness, meh. The head cold I have made it pretty tough to breathe and I just wasn't feeling 100%.

WeaselLifting4Life

I don't even drink, no wonder I'm so weak.

It may have skipped monday and taken hold on tuesday...getting old sucks. I'm hoping to be back to 100% by thursday. Hopefully DFII can make it to march madness next year so he too can experience the lifting gains that come from degeneracy.

Thu 3/26
Usual rolling and stretches

Db bench- 45x5 55x5 65x5x3 (2:30)
10 rounds x5 90s rest-
Ohp 90x5x10
Chin-ups 8x5 1x4 1x3
5 rounds x12 60s rest-
Db skull crushers 17.5x 12 12 12 12 10
Db curls 20x12x5
Db flyes 22.5x10x4 (60s)
Abs 3 rounds 90s rest-
Rkc x 35 32 31
L/R x 55 50 50
Sb crunches x 40 30 30

Db bench felt pretty solid, gonna try 70s next week. Everything else was pretty decent.

Sat 3/28
Usual rolling and stretches

Warm-up row- 250m
Deadlift- 135x5 185x3 225x2 255x1 285x5x2 (30s in between reps)
Squat- 45x5x2 135x3 165x10x5 (60s) (DEATH)
Kb swings- 35x15x3 (90s)
Hamstring curls- 90x 12 9 6 (90s)
Slgb- 15x3 (60s)
Abs 2 rounds 90s rest-
Rkc x 31 25
L/R x 40 40
Sb crunches x 20 20

Deadlifts felt pretty good, double overhand and no chalk. I started losing grip the last couple reps so I might chalk it up next week. Squats were fun in a masochistic kind of way. Was pretty dead after those so I took it easy on other stuff.

Mon 3/30
Usual rolling and stretches

Warm-up row- 250m
Chin-ups- bw x3x2 +17.5x 5 5 7 (2:00)
10 rounds x5 90s rest-
Incline db press 60x5x10
Cable rows 160x5x10
5 rounds x12 60s rest-
Flat bar skull crushers 40x12x5
Db curls 20x12x5
Db flyes 22.5x10x3 (60s)
Abs 3 rounds 90s rest-
Rkc x 35 30 26
L/R x 60 50 45
Sb crunches x 35 30 20

Wrists weren't feeling great today, probably because I played golf this afternoon (91 lol, hit it way better than I scored at least). I tried a thumbless grip for the flat bar skull crushers and it eliminated any pain and I also felt it more in my tris.

Tue 3/31
Stretches, no foam roller

Warm-up row- 250m
Squat- 5-3-1 45x5x2 135x5 175x5 200x5 230x12 (1:00, 2:30, 4:30)
Rdl- 95x3 155x5x5 (60s)
Cable pull throughs- 140x15x3 (60s)
Hamstring curls- 90x 10 10 5 (60s)
Slgb- 15x2 (60s)

So this was the official start of 5-3-1 for squats. I should be able to be consistent with this until at least wsop this summer. Squats felt pretty good, although I think my body might be twisting so I'll try to take some videos soon.

Thu 4/2
Usual rolling and stretches

Warm-up row- 250m
Db bench- 45x5x2 60x5 70x5x3 (2:30, 2:45, 3:30)
10 rounds x5 90s rest-
Ohp 90x5x10
Chin-ups 7x5 2x4 1x3
5 rounds x12 60s rest-
Db skull crushers 17.5x12x5
Db curls 20x12x5
Db flyes 25x7x4 (60s)
Abs 3 rounds 90s rest-
Rkc x 36 32 30
L/R x 60 50 45
Sb crunches x 35 30 25

Bench felt fine, although I've never gone this heavy with dumbells so I need to watch some videos on how to properly get in position and how to finish the set so I don't hurt myself. I stretched a bunch and my left and right sides still feel off like there is some imbalance. Something in my left shoulder area, which could be from something wrong with my left wrist, just doesn't feel right when doing most upper body stuff. Might need to get that checked out so I don't continue making it worse.

Sun 4/5
Usual rolling and stretches

Warm-up row- 250m
DL- 135x5 185x3 225x2 265x1 295x5x2 (30s between reps)
Squat- 45x5x2 135x3 170x10x4 1x4 (60s)
Kb swings- 45x20x3 (2:00)
Hamstring curls- 90 x 12 10 7 (60s)

Used chalk for deadlifts this week and still did double overhand, pretty happy with how they felt. Squats were good, something felt weird on that last set so I shut it down. My parents are in town for a few days so my schedule is pressed for time and a little random.

Thanks, KC. Definitely wasn't doing it right before.

Tue 4/7
Usual rolling and stretches

Warm-up row- 250m
Chin-ups- bwx3x2 +20x 5 5 6 (1:30, 2, 2)
10 rounds x5 90s rest-
Incline db bench 60x5x10
Cable rows 160x5x10
5 rounds x 12 60s rest-
Flat bar skull crushers 40x12x5
Db curls 20x12x5
Db flyes 25x7x4 (60s)

Parents are still in town until tomorrow morning, so I'm keeping gym time short and a day behind, hopefully I'll be back to normal by the weekend. Everything was standard today.