Side note: there's some fitness show or something in town and a lot of the competitors come lift at my gym while they're here... I could legit grab a chair, bring some popcorn and admire the scenery all day.

Thu 9/14
Usual rolling and stretches

Deadlift- 135x5x2 225x5 255x5 285x10
Squat- 45x5x2 135x5 185x3 225x3 265x2 280x1x3
Leg press- 450x10x4 (60s)
Lying leg curl- 105x10x3 1x7 (30s)
Leg extension- 1 leg 60x10x2 2x9 (30s)
Standing calf raise- 165x10x4 (30s)

New cycle of 5/3/1 for deadlifts starting with a 375 1RM. 280 on squats felt easy.

Dubby, the Olympia is today.

Contest ends tomorrow. Streams live on amazon fwiw.

We're rooting for big ramy this year.

Ahh that makes sense. Didn't see any of the huge guys here.

Sat 9/16
Usual rolling and stretches

Bench- spoto- 45x5x2 115x5 145x3 160x5x5

8 rounds x8 60s rest-
Ohp 75x8x6 2x7
Chin-ups 8x5

5 rounds x10 30s rest-
Ez lte +35x10x3 1x9 1x8
Ez curl +35x10x3 2x7

5 rounds x10 30s rest-
Tricep pushdown 120x10x3 1x9 1x8
Db curl 27.5sx10x2 1x9 2x8

Mon 9/18
Usual rolling and stretches

Squat- 45x10 135x5x2 190x3 215x3 245x8
Rdl- 95x5 155x10x4
Leg press- 450x3 540x6x3 (60s)
Lying leg curl- 105x10x2 2x7 (30s)
Leg extension- 1 leg 60x10x3 1x8 (30s)
Standing calf raise- 165x10x4 (30s)

Week 2 3001RM for squats, I definitely left some reps in the tank. I just need to get used to pushing myself again, been too comfortable coasting all summer.

Wed 9/20
Usual rolling and stretches

Ohp- 45x10 95x4 115x2 125x5x5

8 rounds x8 60s rest-
Incline db bench 50sx8x8
Cable row 160x8x8

5 rounds x10 30s rest-
Ez lte +35x10x4 1x9
Ez curl +35x10x3 2x8

5 rounds x10 30s rest-
Tricep pushdown 120x10x4 1x9
Db curl 27.5sx10x4 1x8

The season of gains has returned!
*as I move up 5lbs every other month*

Fri 9/22
Usual rolling and stretches

Deadlift- 135x5x2 235x3 270x3 305x8
Squat- front- 45x5 95x5 135x5 185x3x3 back- 185x5x4
Leg press- 450x3 540x right knee hurt so I stopped
Lying leg curl- 105x10x4 (30s)
Leg extension- 1 leg 60x10x3 1x8 (30s)
Standing calf raise- 165x10x4 (30s)

Week 2 375 1RM for deadlifts, they felt aight.

Sun 9/24
Usual rolling and stretches

Bench- spoto- 45x5x2 115x5 155x3 165x5x3 2x4

8 rounds x8 60s rest-
Row 230x8x7 1x6
Chin-ups 2x5 1x4 2x3

5 rounds x10 30s rest-
Ez lte +35x10x5
Ez curl +35x10x4 1x8

5 rounds x10 30s rest-
Tricep pushdown 120x10x4 1x9
Db curl 27.5sx10x2 3x8

Current weight ~176

Wed 9/27
Usual rolling and stretches

Squat- 45x10 135x5x2 205x5 230x3 255x7
Rdl- 95x5 155x10x3 1x7
Leg press- 450x3 540x6x4 (60s)
Leg extension- 1 leg- 60x10x4 (30s)
Lying leg curl- 110x10x2 1x8 1x6 (30s)
Standing calf raise- 165x10x4 (30s)

300 1RM week 3 for squats, not bad. The first three reps felt super strong, like I could have taken a pr shot today, good sign imo.

Fri 9/29
Usual rolling and stretches

Ohp- 45x10 95x5 120x3 130x5x3 2x4

8 rounds x8 60s rest-
Db bench 55sx8x6 2x7
Cable row 160x8x8

5 rounds x10 30s rest-
Ez lte +35x10x5
Ez curl +35x10x4 1x8

5 rounds x10 30s rest-
Tricep pushdown 120x10x4 1x9
Db curl 27.5sx10x4 1x8

Ohp was fine, psyched myself out before even attempting a 5th rep on the 4th set, I was probably a flip to get it.

Sun 8/1
Usual rolling and stretches

Deadlift- 135x5 185x5 255x5 285x3 320x7
Squat- front- 45x5 95x5 135x5 185x3 135x5x3 back- 135x10 185x10 225x5
Leg press- 450x3 540x8x3 1x6 (60s)
Lying leg curl- 110x10x4 (30s)
Leg extension- 1 leg- 65x10x3 1x8 (30s)
Standing calf raise- 180x10x4 (30s)

375 1RM week 3 for deadlifts, gonna move up at least 10lbs and skip the deload week.

Tue 8/2
Usual rolling and stretches

Bench- spoto- 45x5x2 95x5 150x3 165x5x4 1x4

8 rounds x8 60s rest-
Ohp 75x8x8
Chin-ups 8x5

5 rounds x10 30s rest-
Ez lte +35x10x5
Ez curl +35x10x4 1x9

5 rounds x10 30s rest-
Tricep pushdown 120x10x2 1x9 2x8
Db curl 27.5sx10x3 2x9

Wed 8/4
Usual rolling and stretches

Squat- 45x10 135x5x2 185x5 210x5 235x10
Rdl- 95x5 155x10x4
Leg press- 450x3 540x3 590x8x3 (60s)
Leg extension- 1 leg 65x10x4 (30s)
Lying leg curl- 115x10x2 1x7 1x6 (30s)
Seated calf raise- 80x10x5 (30s)

New cycle of squat 5/3/1 with a 310 1RM. Went up by 5lbs from the week 1 of the first cycle and added 1 rep so seems like progress.

Fri 8/6
Usual rolling and stretches

Ohp- 45x10 95x5 115x3 130x5x4 1x4

8 rounds x8 60s rest-
Incline db bench 55sx8x5 3x6
Cable row 160x8x8

5 rounds x10 30s rest-
Ez lte +35x10x5
Ez curl +35x10x5

5 rounds x10 30s rest-
Tricep pushdown 120x10x5
Db curl 27.5sx10x4 1x8

Life update: back on the live poker grind, still running like **** :/

Sun 8/8
Usual rolling and stretches

Deadlift- 135x5x2 225x5 260x5 295x8
Squat- front- 45x5 95x5 135x5 185x5 back- 185x5 225x5x3
Leg press- 450x3 590x8x4 (90s)
Lying leg curl- 115x10x3 1x6 (30s)
Leg extension- 1 leg 70x10x2 1x9 1x8 (30s)
Seated calf raise- 90x10x5 (30s)

Felt a little sluggish today, not too happy with the DLs.

Do you use wrist straps on your heavy dead lifts?

No I don't have any, just mixed grip and chalk

You ****ing beast.

Obv I only have 300 but at like 255 I have to put straps on or I can only get like 4 reps before I can't hold the bar anymore.

It's just grip strength, the more you practice w/o straps, the more weight/reps you'll be able to get without them. Chalk really helps too if you haven't tried it. But I try to hit all warmups double overhand w/o chalk to work on grip strength.

Tue 8/10
Usual rolling and stretches

Bench- spoto- 45x10 115x5 150x3 160x5x5 <-- was supposed to be 165 but I forgot how to add. 160 felt easy at least

8 rounds x8 60s rest-
Seated row 200x8x8
Chin-ups 3x5 2x4

5 rounds x10 30s rest-
Ez lte +40x10x4 1x9
Ez curl +40x10x2 2x8 1x6

5 rounds x10 30s rest-
Tricep pushdown 130x10x3 1x9 1x8
Db curl 27.5sx10x3 2x8

Also played golf this morning, shot 80 with the pins in super tough locations.

Thu 8/12
Usual rolling and stretches

Squat- 45x10 135x5x3 195x3 225x3 250x9
Rdl- 95x5 155x10x3
Leg press- 500x3 630x5x3 (60s)
Leg extension- 1 leg 70x10x3 (30s)
Lying leg curl- 115x10x2 1x7 (30s)
Seated calf raise- 100x10x4 (30s)

310 1RM week 2 for squats, they felt good. I had to rush things so only did 3 sets of all accessories.

Played golf again this afternoon, shot 82 from the tips. My left wrist has really been bothering me when golfing recently. I definitely need to do a proper warmup for it from now on.

Mon 8/16
Usual rolling and stretches

Ohp- 45x10 95x5 115x3 130x5x5

8 rounds x8 60s rest-
Db bench 55sx8x8
Cable row 160x8x8

5 rounds x10 30s rest-
Ez lte +40x10x3 2x8
Ez curl +40x10x3 2x8

5 rounds x10 30s rest-
Tricep pushdown 130x10x4 1x9
Db curl 27.5sx10x4 1x8

I was busy all weekend and was too tired/drunk to hit the gym. I also played golf again Saturday and did some warmups for my wrists and played mostly pain free, definitely hit the ball a million times better too.

Wed 8/18
Usual rolling and stretches

Deadlift- 135x5x2 240x3 275x3 310x8
Squat- 45x5 135x5 185x5 225x5x3
Leg press- 500x3 630x5 1x2 (60s)
Leg extension- 1 leg 70x2 2 legs 70x10 90x10 110x10 (30s)
Lying leg curl- 115x10x2 1x8 1x6 (30s)
Seated calf raise- 110x10x5 (30s)

Week 2 385 1RM for deadlifts, I took some pretty long pauses on the last two reps but they felt good. Left knee started feeling weird on leg presses so I stopped. It also hurt when I tried the 1 leg extensions but it was fine using both so I just did some light weight.

^^^LOL, just realized I've written 8/x the whole month of October, guess I've been living in the past.

Fri 10/20
Usual rolling and stretches

Bench- spoto- 45x5x2 115x5 150x3 165x5x4 1x4

8 rounds x8 60s rest-
Ohp 80x8x6 2x7
Chin-ups 8x5

5 rounds x10 30s rest-
Ez lte +40x10x3 1x9 1x8
Ez curl +40x10x3 1x8 1x7

5 rounds x10 30s rest-
Tricep pushdown 130x10x2 3x8
Db curl 27.5sx10x5

Sun 10/22
Usual rolling and stretches + bike 5:00

Squat- 45x10 135x5x2 210x5 235x3 265x6
Rdl- 95x5 155x10x3
Leg press- 500x3 630x5x4 (60s)
Leg extension- 1 leg 70x10x3 1x9 (30s)
Lying leg curl- 115x10x2 2x7 (30s)
Seated calf raise- 120x10x5 (30s)

Week 3 310 1RM for squats. Meh, I haven’t been getting the best sleep the last few days and haven’t had much energy throughout the day because of it. Also poker stress from continued run bad :/

Mon 10/23
Usual rolling and stretches

Ohp- 45x5x2 105x4 125x3 135x5x1 2x4 1x3 1x2

8 rounds x8 60s rest-
Incline db bench 55sx8x4 2x7 2x6
Cable row 160x8x8

5 rounds x10 30s rest-
Ez lte +40x10x1 3x9 1x8
Ez curl +40x10x3 2x8

5 rounds x10 30s rest-
Tricep pushdown 130x10x3 2x9
Db curl 30sx10x2 1x9 1x8 1x7

Everything felt super heavy today.

Wed 10/25
Usual rolling and stretches + bike 5:00

Deadlift- 135x5 205x5 260x5 295x3 330x7
Squat- 45x10 135x10 185x10 225x6 255x5 275x2
Leg press- 540x3 630x7x2 1x5 (60s)
Lying leg curl- 115x10x4 (30s)
Seated calf raise- 130x10x5 (30s)

Week 3 385 1RM for deadlifts, not bad.