Tue 1/30
Usual rolling and stretches + bike 5:00

Deadlift- 135x5 225x5x2 275x5 315x3x2 225x5x3
Squat- 45x5x2 135x5x2 185x5 225x5 265x3 285x2 paused- 185x5x3
Lying leg curl- 110x12x5 (30s)
Leg extension- 1 leg 70x12x3 1x10 1x9 (30s)
Seated calf raise- 145x12x5 (30s)

Still keeping it light, but everything is starting to feel better.

Thu 2/1
Usual rolling and stretches

Bench- spoto 45x5x2 115x5 140x3 155x5x5

8 rounds x10 30s rest-
Seated row 140x10x8
Chin-ups 4x5 3x4

5 rounds x12 30s rest-
Ez lte +25x12x5
Ez curl +25x12x5

5 rounds x12 30s rest-
Tricep pushdown 110x12x5
Db curl 22.5sx12x5

Sat 2/3
Usual rolling and stretches + bike 5:00

Squat- 45x10 135x5 185x3 235x5 265x3 295x3
Rdl- 45x5 135x5x5
Leg extension- 1 leg 70x12x4 1x10 (30s)
Lying leg curl- 115x12x2 3x8 (30s)
Seated calf raise- 145x12x5 (30s)

Still feeling a little off from this head cold, but decided to finish off this cycle of 5/3/1 for squats (week 3, 345 1RM). I kept loading the bar in a weird spot on my shoulders which was throwing me off, but I’ll take 3 reps.

Mon 2/5
Usual rolling and stretches

Ohp- 45x10 95x5 115x3 125x2 135x5x5

8 rounds x10 30s rest-
Db bench 50sx10x8
Cable row 150x10x8

5 rounds x12 30s rest-
Ez lte +30x12x4 1x10
Ez curl +30x12x4 1x9

5 rounds x12 30s rest-
Tricep pushdown 110x12x5
Db curl 25sx12x4 1x9

Wed 2/7
Usual rolling and stretches + bike 5:00

Deadlift- 135x5 225x5 285x5 325x3 365x3
Squat- 45x10 135x5 185x5 225x5x5
Lying leg curl- 115x12x1
Leg extension- 1 leg 70x12x3 2x10 (30s)
Seated calf raise- 145x12x5 (30s)

Week 3 of 425 1RM cycle, not bad. I got the 4th rep over halfway up but didn’t have the WIM to finish it. Not concerned, finally getting over that cold. Had some pain near the top of my calf/back of my left knee during leg raises so I quit those.

Fri 2/9
Usual rolling and stretches

Bench- spoto 45x10 115x5 135x3 150x2 160x5x5

8 rounds x10 60s rest-
Ohp 65x10x8
Chin-ups 8x5

5 rounds x12 30s rest-
Ez lte +30x12x3 2x10
Ez curl +30x12x3 2x10

4 rounds x12 30s rest-
Tricep pushdown 110x12x3 1x10
Db curl 25sx12x3 1x10

Sun 2/11
Usual rolling and stretches + bike 5:00

Squat- 45x10 135x5x2 205x5 235x5 270x8
Rdl- 95x5 135x8x3
Leg extension- 1 leg 70x12x5 (30s)
Lying leg curl- 115x6
Seated calf raise- 145x12x5 (30s)

Week 1 350 1RM for squats. They felt pretty good, I would have gone for one or two more but I was starting to lose feeling in my arms.

Back of my left knee started hurting again when doing leg curls. Still not feeling any pain or discomfort during any ther exercises, weird.

Tue 2/13
Usual rolling and stretches

Ohp- 45x10 95x5 115x3 130x2 140x5x2 1x4 2x3

8 rounds x10 60s rest-
Incline db bench 50sx10x6 1x9 1x7
Cable row 150x10x8

5 rounds x12 30s rest-
Ez lte +30x12x5
Ez curl +30x12x4 1x10

5 rounds x12 30s rest-
Tricep pushdown 110x12x5
Db curl 25sx12x3 2x10

Thu 2/15
Usual rolling and stretches + bike 5:00

Deadlift- 135x5x2 205x5 250x5 295x5 330x8
Squat- 45x10 135x5 185x5 225x5x4
Leg extension- 1 leg 75x12x3 2x10 (30s)
Seated calf raise- 145x12x5 (30s)

Week 1 435 1RM for deadlifts, they felt pretty good. First 5 were left hand facing forward and felt easy, the last three I switched directions and they were tougher. (Yes, duh, they were at the end of the set. They felt like form was worse)

Sat 2/17
Usual rolling and stretches

Bench- spoto 45x5x2 115x5 145x3 155x2 165x5x4 1x4

8 rounds x10 60s rest-
Seated row 160x10x8
Chin-ups 8x5

5 rounds x12 30s rest-
Ez lte +30x12x5
Ez curl +30x12x5

5 rounds x12 30s rest-
Tricep pushdown 110x12x5
Db curl 25sx12x5

Mon 2/19
Usual rolling and stretches + row

Squat- 45x10 135x5 185x5 225x3 250x3 285x7
Rdl- 95x5 145x8x5
Leg extension- 1 leg 75x12x5 (30s)
Seated calf raise- 145x12x5 (30s)

Week 2, 350 1RM for squats. These felt quite good, I had more in me but my arms couldn’t take anymore.

Also, had ayce sushi before I lifted today, I think I need to start eating more in the mornings before I lift because I felt way stronger. My standard schedule lately has been: wake up, drink coffee, play a session, eat a ham, egg and cheese sandwich, then go lift. Think I’m gonna start eating something before poker as well as before leaving for the gym.

Wed 2/21
Usual rolling and stretches

Ohp- 45x5x2 95x5 120x3 135x2 140x5x3 1x4 1x3

8 rounds x10 60s rest-
Db bench 55sx10x8
Cable row 150x10x8

5 rounds x12 30s rest-
Ez lte +30x12x5
Ez curl +30x12x4 1x10

5 rounds x12 30s rest-
Tricep pushdown 120x12x3 2x10
Db curl 27.5sx12x1 1x11 3x10

Fri 2/23
Usual rolling and stretches + bike 5:00

Deadlift- 135x5 205x5 275x3 315x3 350x6
Squat- paused 45x5 135x5 185x3 225x3x6
Lying leg curl- 115x12x2 1x8 1x4 (30s)
Leg extension- 1 leg 75x12x4 1x10 (30s)
Seated calf raise- 145x12x5 (30s)

Week 2 435 1RM for deadlifts. Tried lying leg curls again, they felt better but not quite 100% yet.

Sun 2/25
Usual rolling and stretches

Bench- spoto 45x5x2 115x5 145x3 155x2 165x5x5

8 rounds x10 60s rest-
Ohp 70x10x8
Chin-ups 8x5

5 rounds x12 30s rest-
Ez lte +30x12x5
Ez curl +30x12x4 1x10

4 rounds x12 30s rest-
Tricep pushdown 120x12x2 2x10
Db curl 27.5sx12x3 1x10

Tue 2/27
Usual rolling and stretches + bike 5:00

Squat- 45x5 135x5x2 185x5 235x5 270x3 300x5
Rdl- 95x5 155x8x5
Leg extension- 1 leg 75x12x4 1x10 (30s)
Lying leg curl- 115x12x1 1x8 2x6 (30s)
Seated calf raise- 145x12x5 (30s)

Week 3 350 1RM for squats. 300 felt really easy, pretty happy with these.

Good stuff in here, as usual. Heartened that my squat and DL are catching up in absolute terms, at least, even if I've got a ways to go in relative terms.

Thank Monte. Although I have that anti-height advantage for squat, right?

Thu 3/1
Usual rolling and stretches

Ohp- 45x5x2 95x5 120x3 135x2 140x5x2 1x4 2x3

8 rounds x10 60s rest-
Incline db bench 50sx10x6 1x8 1x7
Cable row 150x10x8

5 rounds x12 30s rest-
Ez lte +30x12x5
Ez curl +30x12x4 1x10

5 rounds x12 30s rest-
Tricep pushdown 120x12x2 3x10
Db curl 27.5sx12x3 2x10

Played golf this afternoon, I am officially the worst I’ve ever been. Need to put in some serious practice time.

Sat 3/3
Usual rolling and stretches + bike 5:00

Deadlift- 135x5x2 225x5 295x5 330x3 370x3
Squat- front 45x5 95x5 135x5x2 165x3 185x3x3 back 185x5x4 1x10
Lying leg curl- 95x12x5 (30s)
Leg extension- 1 leg 75x12x5 (30s)
Seated calf raise- 145x12x5 (30s)

Week 3 435 1RM for deadlifts. The first two reps felt good with left hand facing forward, switched to right forward, 3rd rep was meh, 4th rep I got up close to the knees but couldn’t finish.

Also used wrist wraps for the first time for front squats, made a huge difference in wrist pain.

Tue 3/6
Usual rolling and stretches

Bench- spoto 45x5x2 115x5 145x3 160x2 170x5x5

8 rounds x10 60s rest-
Seated row 160x10x8
Chin-ups 6x5 1x4 1x3

5 rounds x12 30s rest-
Ez lte +30x12x5
Ez curl +30x12x4 1x10

5 rounds x12 30s rest-
Tricep pushdown 120x12x3 2x10
Db curl 27.5sx12x2 1x10 2x8

Thu 3/8
Usual rolling and stretches + bike 5:00

Squat- 45x10 135x5 225x3 275x1 305x1 320x1 PR 330x1 PR 340x1 PR
Deadlift- 135x5 225x3 315x2 375x1 410x1 PR
Leg extension- 1 leg 75x12x5 (30s)
Lying leg curl- 100x12x4 1x8 (30s)
Seated calf raise- 155x12x5 (30s)

Flying to the SF area on Saturday for a few days for a wedding and then will have a bunch of friends in town starting Tuesday for March madness, so no lifting will be done until next Monday (if I’m not too hungover from 5 days of drinking).

So, since I just finished 5/3/1 cycles for squat and DL, I decided to give my 1 rep maxes a try. Very happy with the squat PR, kinda meh about 410 for DL since I got 405 months ago. I think I might have been a little fatigued by the time I went for 410, I’ll make sure to do DLs first next time I test 1RMs.

Body weight- 176
I’ll post videos when I get home.

Congrats on the PRs!

Thanks Monte







Took a really dumb angle for the DL video lol, whoops. Looks like it wasn't that difficult and I probably have a higher PR in me, I think I was just too gassed to make another attempt today.

Yo good **** dude.

Also go **** yourself.

That’s some awesome stuff. I feel bad that I weigh a couple pounds more than you and can’t lift anywhere close to that.