12/27/20
174.4 lbs- Push hyper
DB SP 4x6 @85 (3/3)
80x5
85x4 x3

Lat pulldowns 4x8 @160
160x8 x4

Laying down overhead press 3x10 @80 (10/10)
80x10 x3

Chest supported row machine 3x10 @320 (8/8/8)
270x5
320x8 x3

Weighted chest dips 4x10 @35
45x10 x3

Lateral raises 4x10 @35
35x10 x4

Cable flys 3x10 @30
30x10 x3

12/29/20
175.8 lbs- Pull hyper.
DB rows 3x10 (8RPE) @90 (8/8)
90x10 x3

Pull ups 4xamrap @12 (12/12/10)
12/10/10/10

S/S Lat Pulldowns 4x8 @160 (8/8/8/7)
160x8 x4

Cable St8 Bar Pull Throughs 4x10 @42.5
50x10 x2
50x9 x2

Chest supported row machine 3x12 @270
270x12 x2

Preacher curls 4x10 @25’s
35sx7+fail
35sx6 rpe11.0
35sx6

Cardio 1m

12/30/20
173.0 lbs- Upper Push Power
Bench 333 (test 225 Amrap) then max?
135x5
155x3
185x3
205x3
225x8
225x6 x2

BB seated press 4x5 @145 (4/4)
135x6 x3

Rope pushdowns 4x10 @50 (10/10/10/9)
50x12 x2
50x10

Cable cross overs 3x10 @35 (10/8/8)
35x10
35x9 x1
35x7

Dips 3x15 @35
45x15 x4

BB shrugs 4x10 @245 (8/8/8)
225x15 x3

Abs 1 exercise - completed

Cardio cooldown 0.50m @4:10

Tested my bench 225xAmrap

That's a big bench bro, you back on the superdrol?

You made a wise decision not booking that bet with me. Would of been smoked.

1/2/21
174.4 lbs- Legs hyper
Leg press 333
290x3 x1
340x3 x1
360x3 x1
380x3/ did 380x5

Leg press 4x6..80% @335
340x6/ did 360x6 x3

Hack squats 3x10 @200
230x10 x3
————————
Not enough time today running late 4 work

DB RDL 3x10 @30

DB side step ups 3x10 @BW slow n steady

Abs 2 exercises

Happy New Years guise. Had to take few days off from gym was grinding at work working back to back doubles to end the year. 16 hours 2p-6am multiple days ain’t shiettttt. Make that money

1/4/21
174.4 lbs- Push hyper
DB SP 4x6 @85 (4/4/4)
80x6
85x5 x2
85x3+f blah got stuck so just lowered the weight as a negative I need to work on my initial rep it uses to much energy to get the weight up w/o spotter my first 2 sets were fine but as I get Fatigued it gets sloppy.
80x4+f okay I’m done too fatigued

Lat pulldowns 4x8 @160
180x8
180x7 x3

Laying down overhead press 3x10 @80 (10/10)

Chest supported row machine 3x10 @320 (8/8/8)
270x10 x3

Haven't made a goals list yet so here we go..

2021 Goals
[ ] Bulk to 180
[ ] Cut to 168
[ ] Bench 225x10
[ ] Bench 255x5
[ ] Bench 275x3
[ ] Bench 295x1
[ ] DB Shoulder Press 90x5
[ ] Pull-ups FULL ROM x15
[ ] Front squats 225x1
[ ] Leg press 360x10
[ ] Hack squats 270x8
[ ] Chest supported rows 360x7

leg press is kg yeah

Ain’t trying to hit snap city best I’ve done in the past was 175x5 for front squats so 225x1 ain’t looking bad.

1/5/20
174.4 lbs- Legs power
FS 333
135x3 x1
155x3 x1
175x3 x1

FS 4x6..80% @155
155x6 x4

Hack squats 4x6 @230 (6/6/6)
230x7 x3
250x5 few in tank move up recovered from FS
270x6 x3

DB Stiff leg 5x10 @35
35x10
40x10 x4

Bulgarian split squats 4x10 @35
35x10 x3

Form check pls. Last rep neck felt a bit odd perhaps need to work on better neck placement on the descend.

Well they look to depth and 7" shorts aren't bad.

But you look soft, like 14 year old schoolgirl core soft. Look at Aidan's front squat, tight solid.

Get off your heels.

Yeah see what u mean now just replayed it. Looks like I’m only using my heels, weird.

I’ll ask somebody who still lifts. Got it.

Tough guy here, front squats bodyweight for 3 reppers. EVgonnaEV.

Call it what you want. First to throw insults out and also first to back out of bets. No bawls.

1/6/21
174.8 lbs- Upper Push Power
Bench 333
195x3 x1 / 205x2
225x3 x1/ 235x1
245x3 x1

Bench 4x6..80% @225
225x6 x1
225x5 x3 shietttt this is tough shaking to the max just like loco thinks about taking a lifting bet from anyone in H&F

DB shoulder press 3x6 @65
65x6 too easy even tho fatigued
70x6
75x6

Rope pushdowns 4x10 @50 (10/10/10/9)
50x10
50x9 x2

Cable cross overs 3x10 @35 (10/8/8)
35x10
35x8 x2

Dips 3x15 @45
45x15 x2

Holy Fack that was a grueling workout. Benched 245x3 part of the week 2 plan but wasn’t thrilled about my form I’ll post it anyways cause in this thread I keep it real.

1/8/21
174.4 lbs- Pull hyper
DB rows 3x10 (8RPE) @90
90x10 x3

Pull ups 4xamrap @12 (12/12/10)
10/10/10/8

S/S Lat Pulldowns 4x8 @160 (8/8/8/7)
140x10 x3

Cable St8 Bar Pull Throughs 4x10 @50 (10/10/8/8)
50x10 x3

Chest supported row machine 3x12 @270

Preacher curls 4x8 @35s (7+f/6/6)

BB shrugs 4x15 @225
225x20 x3

Good to see you putting up some respectable row numbers. Gone are the days of the 16kg kB row.

Have you considered that your leg training is too quad dominant and not enough posterior chain? I see a lot of front squat, hack squat, leg press etc. and then maybe one PC exercise that’s done pretty light. I know you have had low back issues in the past so I assume your avoiding a lot of PC exercises for fear of injury. This is a mistake imo and you should address your weak points including low back, core, glutes instead of avoiding them/training them minimally.

Not saying you need to pull heavy DLs or even do RDLs btw. I would prob start with the safer stuff like glute bridge/hip thrusts (and actually progress then over time with weight or moving to unilateral movements), back extensions, and McGill big 3 for core. I think if you build up with these you can eventually get back to heavy pulls or RDLs with respectable weight instead of using 70 pounds forever