Oh gotcha and more or less. More like state police is more prestigious, municipal police pretty much meh, they don't do ****. Higher paying all depends on the town but state corrections facility doesn't matter pay is all the same.

Got it

3/30/18
165.6 lbs

Upper body ohp
Seated press- 50 70% 6x6 60-80s
50x6 x3
55x8 x3
60x8 grinder city

Lat pulldowns 3x10-12
140x10 x2
140x8

SD 3x8
x10 x2
x8

BB rows
95x12 x3

Incline db press 3x8-12/ can't wait for bull**** no longer/ hammer strength bench machine 3x10
140x12 x3

4/2/18
167.2 lbs

Lower body squats
Squat- 165 75% 5x7 2m rest
165x7 x5

Lunges 5x8 60s
25x8 x5

RDL- 95 70% 3x10 60s
90x10 x3

Leg extensions 3x10-15 60s
70x15 x3

Glute bridge 3 sets

4/3/18
166.7 lbs

- Fackin 20 mins of rest time for first exercise. Need to get to gym earlier.

Upper body ohp
Seated press- 70 85% 10x3 2m rest time
70x3 (got lightheaded)
70x3 x9

Lat pulldowns 3x8-10/ superset with close grip under hand lat pulldowns --60s rest--
160x8/ 120x10
160x6/ 120x8
140x8/ 120x8

BB rows- 115 80% 5x5 (not enough time)

Incline db press 3x8-12
65x15
75x8

the goat midnight snack

4/4/18
165.9 lbs

**Pull Hypertrophy**
BB rows- 115 80% 5x5 90s rest
115x5 x5

Weighted pull-ups 5x8 **FULL ROM** 60s rest
x8 x3
x6 x2

SD 3x8-10 30s rest
x10
x8 x2

Conventional DL 3x6-8 (legs too sore)

LP 4x8
140x8 x4

DB/BB Shrugs 5x10
60x10
70x10 x4

Abs
Cable crunches 80x10 x2/ 80x8 x2
Decline leg raises x10 x3
Ab wheel x8

Cardio
Stairmaster 15 mins 220kcal burnt

this is why people on here give you so much ****. quit being such a pussy, you can lift even if you are sore. its not like your doing anything super heavy. that video above of your "work set" at 230 looks like a warmup.

Negative broski, my hamstrings touch- yes touch the foam roller, feels like needles. I ain't rolling out for 30 mins. I'm on a schedule before work.

And as per the warm up set for sumo DLs- what is your recommendation I make my max then? Right now here's what I'm at;
Cycle 2: S- 223, B- 228, DL- 300, SP- 80, BR- 140, RDL- 130

hard to say what to input for your max because its been so long since you have tested it and took time off for work. maybe text your maxes or at least do a heavy single to see where you are at before your next cycle? did you feel like that set in the video was hard at all? how many reps do you think you had in the tank?

Yeah it has been some time but I was supposed to do 215 7x5@80% but it was too easy. According to my notes- after academy roughly 2/28 I tested my max and it was 242 for deads. But my strength has been going up quick. Since 215 was 2 ez I did 230 and I could prob get 8 if I took a guess. Either tomorrow or Saturday I'll be deadlifting but only supposed to do 210 6x6@70% which is gonna be super easy prob.

Soulman use your words. Don't pull a n1 on me bro.

Your max was 240 on deadlift after academy?!! If I put a gun to you, you would hit 240x12. Minimum, I bet my life.

Facking huge lol. Dude, there is something wrong with you. You are deathly afraid of heavy weights.

When you learn what rpe or rpt means, maybe you will let go of these donk percentages.

I actually don't think the log is real. It's all a huge troll. I quit EV (again).

Loco,

You can't quit me or n1. Let's keep it real. It'a like saying you got so hammered your never gonna drink again, huge facking lol.

If you don’t want to max out, pull a heavy single (like RPE 8) and post the video here. If it actually looks like an RPE 8, then use that number as your 3RM to get an estimated 1RM for your new training percentages.

Ok cool. I'll deadlift tomorrow if all goes as planned; I will have plenty of time at the gym to roll out and do a bunch of sets. I'm probably not going to do 1 rep at my heaviest. I'll see what I can pull for a double or triple for grinder reps.

4/6/18
164.8 lbs

- Not feeling the best for a max out day but it is what it is. Legs still a bit sore specifically my left hamstring. I got that coffee headache except mine is a pre workout headache. I've only been out of the academy for a month or so and already using 1.5 scoops dmaa.
- I also fasted until noon and at gym had preworkout then fit crunch bar like 180 calories. Wishing I had more calories just about now. Feeling lightheaded just completed the 275 set.

Lower body deadlifts
DL Test Max as per 2p2 for approval
135x5
185x3
185x5
225x2
225x3
255x2 120s rest
275x1 4 mins rest
285x1 4 mins rest
295x1 4 mins rest
305x1 4-5 mins rest
315x1 3-4 mins
325x1 that's it the the most I'll go- form broke up badly
225x10

Hack squat machine 3x10-15 **** that I'm exhausted/ leg extensions
110x15 x3 45s rest

Lying leg curls 3x8-12 45s rest
80x10 x2
80x8

RDL 3x10 45s rest
100x10 x3

Glute bridge 3 sets 5 times each side for 5 secs
x3

Abs

good, so now you can bump your estimated max from 300 to 325 and maybe your work sets will be a little more challenging. You can prob do more but that's a start, obv not eating much before hand might have had an effect and also you did a lot of work sets. I would make bigger jumps next time

just saw you posted the videos as I was typing the above response. 325 didn't look very hard. you are prob good for like 345 minimum

should i just stick with 325 then or raise it up?

id put it at 345