How do you add the weight when you do pull ups? Tie it on somehow?

Dumbbell in between the legs

Tue 5/19
Usual rolling and stretches

Squat- 45x5x2 135x5 185x3 200x3 230x3 260x8 (1:45, 2:45, 5:00)
Rdl- 95x5 165x5x5 (60s)
Cable pull through- 140x15x3 (60s)
Hamstring curl- 95 x 12 10 8 6 6 (60s)

Abs 2 rounds 60s rest-
Rkc 30 28
L/R 45 40
Sb crunches 30 25

Cycle 3 week 2 of 5/3/1 for squats. I watched some videos recently linked in h&f about breathing and minimizing buttwink after some guy at the gym mentioned I had a decent amount of it on my squats. I made sure to breathe down before each rep, really squeeze my butt and try not to go quite as low as I normally do. I think because of all the thinking and slow breathing I probably cut down on # of reps but the quality was probably better.

Thu 5/21
Usual rolling and stretches

Db bench- 45x5x2 65x5 80 x 4 3 4 4 (3:00, 4:15, 4:30, 5:00)

10 rounds x5 90s rest-
Ohp 90x5x10
Chin-ups 10x5

5 rounds x12 60s rest-
Ez lte +20 x 12 12 10 10 9
Db curl 22.5x12x5

Db fly 45x5x5 (60s)

Abs 3 rounds 60s rest-
Rkc 33 30 29
L/R 50 45 40
Sb crunches 30 25 20

Sat 5/23
Usual rolling and stretches

Deadlift- 135x5 225x3 295x2 325x1...(double overhand) 340x1 315x1x3 (3-5:00)
Squat- paused- 45x10 135x5 185x3 225x1 225x3x3 (3-4:00)
Kb swing- 45x15x5 (60s)
Hamstring curl- 95 x 12 12 10 9 8 (60s)
Slgb- 15x3 (60s)

Abs 3 rounds 60s rest-
Rkc 34 29 27
L/R 45 40 35
Sb crunches 35 25 20

325 went up pretty easily and I got it about 90% up but my grip was failing so I couldn't lock it out. 340 felt heavy for some reason so I dropped to 315 and they felt fine. I unracked the weight really weird for the first set of 225 paused so I decided to start over.

Mon 5/25
Usual rolling and stretches

Chin-ups- bwx2x3 +37.5 x 5 5 4 (1:15, 2:15, 3:45)

10 rounds x5 90s rest-
Incline db bench 65x5x8 1x3 1x4
Cable row 150x5x10

5 rounds x12 60s rest-
Ez lte +20x12x5
Db curl 22.5x12x5

Db fly 50x5x4 (60s)

Abs 2 rounds 60s rest-
Rkc 34 30
L/R 45 40
Sb crunches 35 20

Tue 5/26
Usual rolling and stretches

Squat- 45x5x2 135x3 185x3 215x5 245x3 275x5 (2:00, 4:00, 5:15)
Rdl- 95x5 165x5x5 (60s)
Cable pull through- 140x15x3 (60s)
Hamstring curl- 95 x 12 9 6 80x8x2 (60s)

Cycle 3 week 3 of 5/3/1 for squats. Was feeling kinda meh today, left knee was feeling wobbly. Just the first set of 215x5 felt tough for some reason. Decided to quit early and play some bball.

Thu 5/28
Usual rolling and stretches

Db bench- 45x5x2 65x3 75x2 80 x 4 4 3 4 (3:15, 4:15, 4:45, 4:45)

10 rounds x5 90s rest-
Ohp 100x5x7 2x4 1x3
Chin-ups 10x5

5 rounds x12 60s rest-
Ez lte +20x12x5
Db curl 22.5x12x5

Db fly 50x5x4 (60s)

Abs 2 rounds 60s rest-
Rkc 35 30
L/R 40 35
Sb crunches 25 20

Sat 5/30
Usual rolling and stretches

Deadlift- 135x5 225x3 295x2 325x1 (double overhand) 340x1x3 (~3:00)
Squat- paused 45x5 135x3 185x3 225x3x5 (2:00)
Kb swing- 53x15x5 (60s)
Hamstring curl- 95 x 12 12 12 10 10 (60s)

Abs 2 rounds 60s rest-
Rkc 34 30
L/R 45 40
Sb crunches 30 20

Deadlifts were solid, better than last week. Paused squats were ok, I feel it a little in my knees which doesn't seem good, maybe when I pause I'm too far forward. Gym got some new kettle bells up to 35kg, I used the 24 today for the first time.

Also, WSOP time is upon us here in Vegas again. Going to be quite busy for the next 1.5 months so my lifting schedule may be fairly erratic.

As far as poker goes, I played the opening colossus event ($560 up to 4 entries, I think they got over 20k entries) and busted twice. I'm planning to definitely play the main event, probably the millionaire maker and the megastack which are both $1,500 huge field NL events, and then maybe a couple 6 maxes as well. I've been doing some studying/reviewing on tournament strategy and I think I've improved my game. I'm not really giving myself a great chance to show those improvements playing these huge field events with marginal structures (besides the main obv), but hopefully we can get lucky and cash something this summer.

Mon 6/1
Usual rolling and stretches

Chin-ups- bwx3x2 +37.5 x 5 5 4 (1:15, 2:45, 4:15)

10 rounds x5 90s rest-
Incline db bench 65x5x10
Cable row 150x5x10

5 rounds x12 60s rest-
Ez lte +20x12x5
Ez curl +20x12x4 1x9

Db fly- 45x5x2 (60s)

Abs 1 round 60s rest-
Rkc 33
L/R 45
Sb crunches 30

Reached a sticking point in my chin-up progress, I don't remember 35# being tough at all but 37.5# is a serious grind. The calluses on my left hand were really raw/hurt so I decided to stop flyes because they were altering my grip so much.

Tue 6/2
Weight- 171
Usual rolling and stretches

Squat- 45x5x2 135x5 185x3 225x2 265x1 290x1 300x1 305x1 PR 310x1 PR (3:00, 6:00, 8:00, 9:00) 225x3x3
Rdl- 95x5 165x5x5 (60s)
Cable pull through- 140x15x3 (60s)
Hamstring curl- 95 x 12 12 8 7 7 (60s)
Abs-
Rkc 33
L/R 45
Sb crunches 30

Decided to test my 1RM today for squats after my warmups all felt good. I think I maybe could have hit 315 if I had structured it better but 310 was a pretty decent grind and I was dead after it. I should be able to join the 3 plate club soon which would be a nice milestone and then on to 2x bodyweight.

Thu 6/4
Usual rolling and stretches

Db bench- 50x5x2 65x3 75x3 80x4x3 1x3 (3:15, 4:15, 4:45, 4:30)

10 rounds x5 90s rest-
Ohp 100x5x9 1x4
Chin-ups 10x5

5 rounds x12 60s rest-
Ez lte +20x12x5
Ez curl +20x12x4 1x10

Db fly- 45x5x3 (60s)

Abs 2 rounds 60s rest-
Rkc 36 31
L/R 45 35
Sb crunches 30 20

Sat 6/6
Usual rolling and stretches

Deadlift- 135x5 225x3 295x2 (double overhand) 315x1x3 (5:00, 3:00, 3:30) 225x3x2 (3:00, 3:00)
Squat- paused 45x5x2 135x3 185x3 225x3x5 (2:00)
Kb swing- 53x15x3 (60s)
Hamstring curl- 95 x 8 2

Abs-
Rkc 34 29
L/R 45 40
Sb crunches 25 20

Knee felt weird so I didn't finish kb swings or hamstring curls. Played basketball after.

Mon 6/8
Usual rolling and stretches

Chin-ups- bwx3x2 +37.5 x 5 5 4.5 (1:15, 2:30, 4:30)

10 rounds x5 90s rest-
Incline db bench 65x5x8 1x4 1x3
Cable row 150x5x10

5 rounds x12 60s rest-
Ez lte +20x12x5
Ez curl +20x12x5

Abs 2 rounds 60s rest-
Rkc 34 31
L/R 45 40
Sb crunches 30 25

Tue 6/9

Usual rolling and stretches

Squat- 45x5x2 135x5 190x5 220x5 250x6 (1:45, 3:45, 5:30)
Rdl- 115x5 165x5x5 (60s)
Cable pull through- 140x15x3 (60s)
Hamstring curl- 95 x 10 10 8 (60s)

I was supposed to go lift before the finals but got caught up with stuff so ended up having 3 beers and deciding to go after for some reason. Felt like **** throughout so I think I'll restart this new 5/3/1 (325 "1RM") cycle next week.

Wait so you're doing 35 pull ups multiple times with just a couple minutes rest in between? Holy **** if thats right. But I feel like I have to be reading that wrong.

I think I remember you saying you don't wear gloves. I could not work out with out either gloves or something over my hands. Highly recommend.

"bwx3x2"= 2 sets of 3 with just bodyweight

"+37.5 x 5 5 4"= 2 sets of 5 and 1 set of 4 with a 37.5# dumbbell between my legs

Ahhh, ty.

Thu 6/11
Usual rolling and stretches

Db bench- 55x5x2 70x3 80 x 4 4 3 3 (3:15, 4:15, 5:15, 5:15)

10 rounds x5 90s rest-
Ohp 100x5x9 1x4
Chin-ups 10x5

5 rounds x12 60s rest-
Ez lte +20x12x5
Ez curl +20x12x4 1x10

Abs 2 rounds 60s rest-
Rkc 34 31
L/R 45 40
Sb crunches 30 20

Sat 6/13
Usual rolling and stretches

Deadlift- 135x5 225x3 295x1 315x1x3 (double oberhand with chalk), 225x3x2
Squat- paused 45x5x2 135x3 185x3 225x3x5 (2:00)
Kb swing- 53x15x5 (60s)
Hamstring curl- 95 x 12 12 10 8 8 (60s)

Abs 3 rounds 60s rest-
Rkc 35 31 29
L/R 50 45 35
Sb crunches 30 25 20

Mon 6/15
Usual rolling and stretches

Chin-ups- bwx3x2 +37.5x5x3 (1:15, 2:30, 4:00)

10 rounds x5 90s rest-
Incline db bench 65x5x10
Cable row 150x5x10

5 rounds x12 60s rest-
Ez lte +20x12x5
Ez curl +20x12x4 1x10

Db fly 40x5x4 (60s)

Abs 3 rounds 60s rest-
Rkc 35 30 29
L/R 45 40 35
Sb crunches 30 25 20

Tue 6/16
Usual rolling and stretches

Squat- 45x5x2 135x5 190x5 220x5 250x7 (2:00, 3:00, 7:00)
Rdl- 95x5 175x5x2 165x5x3 (60s)
Cable pull through- 140x15x3 (60s)
Hamstring curl- 95 x 12 8 8 (60s)

New cycle of 5/3/1 for squats, felt ok. Was feeling kinda lethargic all day so didn't push anything too hard.

Thu 6/18
Usual rolling and stretches

Db bench- 55x5 70x5 80x4x2 80x3x2 (2:45, 3:30, 4:00, 4:30)

10 rounds x5 90s rest-
Ohp 100x5x6 1x4 1x3 1x5 1x4
Chin-ups 10x5

5 rounds x12 60s rest-
Ez lte +20x12x5
Ez curl +20x12x4 1x10

Db fly- 40x5x3 (60s)

Abs 3 rounds 60s rest-
Rkc 34 31 28
L/R 42 35 30
Sb crunches 30 25 20

Sat 6/20
Usual rolling and stretches

Deadlift- 135x5 225x3 295x1 (double overhand) 315x1x5 (3:15)
Squat- paused 45x3x2 135x3 185x3 225x3x5 (2:00)
Kb swing- 53x15x5 (60s)
Hamstring curl- 95 x 12 12 10 8 8 (60s)
Abs 3 rounds 60s rest-
Rkc 34 30 28
L/R 45 40 40
Sb crunches 30 25 25

Deadlifts were decent. I don't really have a plan for them as far as programming goes, just kind of winging it based on how I feel each day.

Mon 6/22
Usual rolling and stretches

Chin-ups- bwx3x2 +40 x 5 5 4 (1:45, 2:45, 5:00)

10 rounds x5 90s rest-
Incline db bench 65x5x8 2x4
Cable row 150x5x10

5 rounds x12 60s rest-
Ez lte +20x12x5
Ez curl +20x12x3 2x10

Rushed because of bbq, gonna go eat all the food