11/22
NG pull ups
3x10x21lbs then 6, 7, 8. Neck was feeling weird on last 3 sets.

11/23
Zercher squat
Wu
3x3x235

Floor press normal grip
Wu
2x3x215
215x2f failed the third rep form was off
180x 3,3,3
175x 3,3,3
170x 3,3,3
Tried to do these super fast but started to slow down at the end

Fat bar curls
45x10
4x10x55

11/24
NG pull ups
3x5x53lbs then 4,4,3 failed the last rep of the last two sets due too bad form and using too much arm, did a penalty set to make up for it.

This is a big jump for me in weighted pull ups but I'm using a weight vest now and it's a lot easier I think from changing the center of gravity.

11/26
Weighed 208.6

Sumo DL
Wu
225x1,1,1,1,1
Played around with form and really improved from my old form. Worked on chest up and sort of rowing the bar to get my upper back tight and back. Tweaked the lower part of my left lat doing this which sucks but my lower back feels good.

NG pull ups
10x10xbw then a bunch of sets to get up to get up to 124 reps total.
Said screw my lat and did some volume. I'll be fine if anything it's an excuse to only zercher squat for another few months.

11/27
Parallel bar dips
5x5xbw, then put blue sling shot on and did 7

A few days ago I couldn't do one dip but I did some form drills and was able to figure them out.

11/28
NG pull ups
5x10xbw

11/30
Cg floor press
Wu
205x3
195x3
195x3
Worn out

Feet elevated push-ups
3x20xbw

12/1
Did some sprints, some how sprained my ankle without rolling it. Squatting is going to be tricky but I can walk on it.

12/3
Weighed 212.8
8 rounds of 8 NG pull ups and 4 dips. Nice little mini workout.

Went off the diet this week and blew up. Doesn't really matter because I bought a bunch of suits they all fit great, so I'm just going to maintain here. I don't really see a point of going down to 205 at my height of 6'5'' it seems pointless. but maybe I'll make another run at it next month.

Since my last post, I moved across the country and lost my workout partners/spotters and my home gym. It really sucks to work out at a gym and pay for a membership to use junky bars. Re-aggravated my back somehow so I quit squatting to rehab. My only leg work now is kettlebell swings 3/4 times a week. I am back up to mid 220s but my waist size is the same so maybe I gained muscle.

Sun.
Ohp
Wu
145x1 pr
150x1 pr
115x7 pr
Nice, without spotters now I focus on press more and I am happy with progress
Kb swings
4x40x35lbs

Tuesday
Decline bb bench
3x3x225 pr nice
I hate this movement but it’s the closest I can get to floor press and it doesn’t bother my back.
Kb swings
8x30x50lbs

NG pull up
1x1x75lbs ties pr at a lower weight, so this is a new pr.

I don’t do dips any more because I hurt a rib doing weighted dips. Going to try and ease back into them.

No go on dips, they were causing pain in shoulder and then when I fixed that it, the pain went right into my chest.

Ohp
Wu
155xf got it over my head then it stopped moving
155x1 long grind but nice
120x6 gassed

NG pull ups
5x5x27.5lbs I’m still over 220 so this probably some sort of pr
3x20lbs
4x15lbs
5ishx10lbs
Shoulders are bugging me so stopped.

It’s nice being able to eat lunch at work, I feel a lot better during the day. I basically went 2 years and got to eat lunch less than 10 times.

Highlights from last month
OHP
160x1

ng pullups
1x5x42.5lbs

decline bench
3x3x230

I seem to tweak my back everyday in some way, sitting for the most part isn't painful anymore so that is good. Been doing kb deadlifts and kb swings and that feels like it helps the most.

Hopping on a diet looking to get under 200lbs to see if that helps my back. I still fit in all my suits but can tell I have gained a decent amount of weight back. Going keto again and resuming an ec stack. That has gotten me my best results almost always.

Was swamped with work last few weeks, led to some mild/heavy stress eating, weighed in at 226, which is basically where I started this log at, but I still fit in my new suits, so I am thinking I might have just stretched out all my pants.

Going back on a low(ish) carb with high protein diet but for some reason I cannot do ec stack anymore, my heart rate gets to high. I guess I am getting too old (28?) or have done too much in the past, or work stress w/e. Also have not been reacting well to caffeine probably have to cut all stimulants, sucks.

Friday 15th
pinkies on ring floor press
wu
3x5x185 tough
135x14 gassed
Wow so bad at these now, really embarrassing since I was crushing decline bench, guess that was fake.

DL
sumo
wu
145x3 back pain

close stance conventional DL
145x 5,6,5 ez

Close stance felt really good, I think the squat-like movement of sumo was pissing off my back. I'll stick with duck footed conventional and see what happens.

NG pull ups
50lbsX 4, 2
40x3
30x3
25x5
15x2

Today

OHP
wu
3x5x125
wide grip 95x6

NG pullups
50lbsX 4, 3
35x3
25x2
bwx5

Going to make a push to weigh 190/195lbs in the next 12 weeks, my back feels better than it has in a long time and almost no referred pain down leg and I can sit for long periods of time.

Sunday
NG pullups
3x3x50lbs
25lbs, 5, 5

Press
Wu
3x5x130 a lot of these were push presses but whatever.

Cs dl 1inch mats
Wu
3x5x155 no pain
185x3 no pain

Good workout and I caught some bug that’s going around so I was feeling terrible

Haven’t weighed in, need to get a scale.
Came down with a nasty chest cold so only worked out once this week.

Sunday
NG pull ups
35lbs, 5, 5, 2
25x3
5x5xbw
Weak on those today.

Floor press
Wu
3x5x190 hard

Cs dL
Wu
180xf
180x5
180xf
180x5
So weak but I misloaded, I was only supposed to do 165. Also I forgot to add mats so this was all around a mess.

7.6
NG pullups
50lbsX 4, 2 bleh
25x5, 4 gassed

Floor press
moderate grip
wu
3x5x195 ez
put on red sling shot
185+chains X 6 ez
205+chainsX 2 very hard (close grip)
185 + chains x 3 gassed
Don't know how much the chains weighed but the chain plus sling shot combo smoked my triceps.

7.7
Cs dL
Wu
5x5x 165

Cs Trap bar
Wu
3x5x185
All easy, little tender in my low back but no referred pain so I should be good to go.

7.8

strict ohp
wu
130x4,3 lame was trying to get 5 in one set and stop
150x1 smoked it
165x f, f couldn't even push press it the second time.
115x8 pr ok

ng pullups
50lbsX 3,3 cant get to 1 set of 5 for the life of me.
bwx8
going to go lighter on pull ups for a while and build up to 50x5

Fell off diet because of bbqs I’m at 224lbs at night, looking to push to 195 by end of October and hopefully increase my ohp and cs dL numbers at the same time. Back on caffeine and I have had a good reaction to yohimbine recently. Would really like to front or zercher squat one because it’s fun but also i have noticed it’s harder to lose weight when I’m not doing some sort of squat.

Work schedule is tough to get to the gym. Trying to go 3 days in a row when I’m not too busy to build in rest days when I can’t work out for 5 days.

Dips
5x5xbw
10xbw
Little shoulder discomfort no chest pain, nice

NG pulls ups
35lbs, 4
25x 5,3

Ohp
Wu
115x5
95x8

Dips really killed my upper body, probably should do them last from now on.

Today
Bench?! Pinkies on rings
Wu
2x5x185
185x3 didn’t think I had two more in me so racked it.
Red sling shot
185x3?
Had trouble unracking, stabilizing, leg driving, and slow off chest. What a surprise from not benching off my chest in 2/3 years.
Need to get hand offs and work on syncing up leg drive. Also could use a band or something to grip the bench better

Kettle bell sumo dL
4x20x110lbs

Kb swing
4x20x35lbs

Legs smoked.

Today
upper
neutral pull ups
40lbsX5
3x5x25lbs

strict press
wu
115x9pr
135x2

Easy day.

Today
NG pullups
50x4
27.5x,5,4
BwX5
Tired

Cs dL
Wu
3x5x175
Ez

Dips
6x5xbw
Right Shoulder felt funny but whatever

today
strict ohp
wu
120x8 pr
95x10
wide grip
95x5

too tired, was out in sun all day.

today
ng pu
50x5 shaky but nice been trying for that number for a month or more.
25x5
15x5
10x5
5lbsx5

cs dl
wu
3x5x185
ez

yesterday
bench
wu
190x4 didn't have any more in me
185x5 gassed
135 plus a chain on each side x 5,5,5 different grip each time

Dips
5
3
tweak shoulder

Too confident doing my two worst exercises injury wise back to back. I am going to sling shot floor press and ohp for the next month and rehab.

Today
Ng pu
15lbsX 8,5,5,5
Shoulder injured

Trap bar cs dL
Wu
2x5x185?? Think this was closer to 205, used a heavier trap bar
1x5x205??
Hoping trap bar will make my shoulder feel better. If not I’ll do some facepulls/rehab

Shoulder feeling 95 percent better. I laid on a lacrosse ball right on my rhomboid, put a 50lb dumbbell on my chest and rolled around. Hurt so much but next day it was painless. Writing that down so I don’t forget.

NG pu
52.5x 3 Pr
80x1 Pr
Bw x 10, 5


Ohp
Wu
3x5x125 super tough but pain free,

Cs dL
Wu
195xf tweak low back
195x2f put belt on and tweak again.
3x5x195 with belt, ez
Tightened my form up and felt a lot better. I’m going to pull more from mats from now on though. Back feels fine, they weren’t major tweaks just discomfort.

Kb swing
35lbx 40, 20, 20, 40
Gassed

Yesterday
One arm dumbbell ohp
Wu
3x5x50 for each arm, it was hard, usually I smoke this with a 50lb kettlebell must be the center of gravity.