3/18/19: 12wk Strength w11d1

Squat w/belt:
415x1 @6
445x1 @8 (vid)
460x1 @9 (vid)
425x3x2 @9, 9.5
405x3 @8.5

Singles went pretty good. Need to keep my elbows down but otherwise pretty k.

When I unracked the bar for the 2nd set of 425x3, I tweaked something in my right hip flexor area. Kinda deadlegged me. I reracked, moved around a bit, and it was OK but it bothered me the rest of the workout and is still a bit off.

touch and go Bench:
230x1 @6
245x1 @8 (vid)
255x1 @9 (vid)
235x3x3 @9, 9, 9 (last set)

pretty good.

2ct Pause Bench:
195x4 @7
200x4 @8
205x4 @9.5
190x4 @9

Kinda ran out of steam here. Was supposed to do 1 more set but called it.

t=112m
SRPE: 7

460 looked like an 8. Bench looked strong.

Are you testing maxes at the end of this cycle?

3/20/19: 12wk Strength w11d2

DL w/belt:
465x1 @6.5
495x1 @8
515x1 @9.5
445x3x3 @7.5, 8, 8

Bench (comp):
225x1 @6
240x1 @8.5
245x1 @9
225x2x3 @8.5, 8.5, 9

2ct Pause Sq.:
275x4 @7
285x4 @7.5
295x4 @8
305x4 @8.5

t: 126m
srpe: 9

eesh.

3/22/19: 12wk Strength w11d3

Pin Squat:
365x1
405x1 @7.5
395x3 @9
375x3x2 @8, 9

Pin Bench:
225x1 @6.5
235x1 @8
225x3 @9
215x3 @9, 9

arms have been pretty fatigued this week.

2" Deficit DL:
385x4x5 @7, 7, 7.5, 8, 8.5

went a little off program and just did sets across with 1.5-2 min rests to get all the work in.

t=86m
srpe: 7

decided to lift Tue/Thr/Sat this week, as my hip flexor was bothering me especially after I walked 20k+ steps on Saturday, plus I test maxes the following Saturday. So it works out.

3/26/19: 12wk Strngth w12d1

Squat w/belt:
415x1
455x1 @8 (vid)
470x1 @9.5 (vid)
430x3 @9 (vid)
430x2 @9 (vid)

Total puss out. Vid shows it wasn't that bad but I'm a wuss.

tng Bench:
235x1
250x1 @8.5 (vid)
255x1 @9.5
230x3 @8 (vid)
240x3 @9 (vid)

Weird. Top sets heavy and blew, but 230x3 too light and 240x3 was still the @9 which was plan going in.

2ct Pause Bench:
195x4 @7
200x4 @8
205x4 @9
195x4 @8.5

fine

t: 113m
SRPE: 7.5

looking forward to not training singles so much.

Squats looked really good, outside of your innerEV taking over on that last set.

Wunderin' about your bench max. Slightly concerned.

What are you thinking for attempts next week?

3/28/19: 12wk Strength w12d2

DL w/belt:
465x1 @6.5
500x1 @9.5 lol
435x3x3 @8, 8, 8

fml

Bench (comp):
225x1 @6
240x1 @8
250x1 @10 (failed 2nd rep)
230x2x3 @9, 9, 9.5

got a hair up my ass to double the top set. great job by me.

called it.

t=94m
srpe: 8

optimistic goals were 485/260/540

Now it's looking like 405/225/495

so we'll see.

3/30/19: 12wk Strength w12d3 last day omg

Pin Squat:
405x1 @7
420x1 @8.5
420x1 @10 (failed 2nd)
385x2x2 @8.5, 9

so.. lol. Guess 420x1 wasn't an @8.5. Goes to show bar speed isn't the whole story. didn't get the 2nd rep up much more than a few inches. Was lightheaded af after. Not a great start to the session.

Pin Bench:
225x1 @6.5
235x1 @8
235x2 @9.5
225x2x2 @8.5, 8.5

This went a lot better.

2" Deficit DL:
365x4 @a joke
395x4 @7
405x4 @7.5
425x4 @9
405x4 @8

No idea why but these went very well after DL's sucked on Thursday and pin squats sucked today. :shrug:.

t: 115m
srpe: 8

time a little exaggerated cuz my only gym bro came in during DLs so shot the **** a bit, and switched up racks for pin benches due to pin height.

4/1/19

Squat w/belt:
Up to 435x1 @~7.5-8

Bench:
Up to 235x1 @8ish

DL:
Up to 405x1

Kinda hungover and sluggish.

4/3/19

Squat: 365x1
Bench: 215x1
DL: 365x1

Good luck Friday!

Saturday.

Get it today.

4/6/19: test day

obligatory pre-workout on PR day:


Squat w/belt:
435x1 (vid)
460x1 (vid)
485xf (vid)

Oh well. Felt pretty good about it too. When it first slowed down I thought I had it. Return of the short shorts too.

Bench:
230x1 (vid)
245x1 (vid)
260x1 (vid) (PR)

That was an @10. MAYBE 265 was there. Kinda crazy cuz 245 felt like a joke.

DL w/belt:
465x1 (vid)
500x1 (vid)
525x1 (vid) (PR)

Not bad. Plan was 535 but went with the conservative PR. 535 probably wasn't there but it's close. Something a little off lately form-wise. Bar path is moving back towards me. My DL felt stronger after the 8 week dev block more than it has during the peaking block. Still, felt better today than it had the past couple weeks. PR is good.

Total: 1245 (PR)

I weighed 209.8 yesterday morning. First time under 210 in ages. Didn't weigh myself today but prob ~212 as I had chinese food last night. My 1221 total in 2015 was at 220. So that's cool.

Congrats man! Stronger at a lighter BW and PRs all over the place. Good stuff. Lol’d at the bench press celebration. What’s up with lifting in a polo though?

2 PRs and a PR total at a significantly lower bodyweight is pretty awesome; congrats! Seemed like 265 was probably there for bench, too; I'm definitely wunderin'. DL looked pretty sweet - 5.5 plates coming soon!

Are you going back to the hypertrophy template now?

Nice!

Nice work KC! Probably should have put on the Driveline Athletics T-shirt for the PR attempt, may have saved your squat.

oh man. Was just in the shower and it dawned on me outta nowhere. I only DLed 515x1! Legit just a brain fart. Genuinely thought I loaded 525 when I was in the gym. 500-5+20=525 ldo. I'm not even mad I just find it hilarious.

So no DL PR. Still a PR total of 1235. lol. sick work KC.

polos goat. Breathable, 100% cotton, grippier than a t-shirt.

Going to do a week of ****ing around then prob 7week hypertrophy. Def looking forward to not doing so many singles in training for a few weeks. I will prob mess around with exercise selection. Will prob do HBBS as mainlift. Toying with the idea of doing sumo as well but prob won't.

ty ty. As for the Driveline T, it would disintegrate if I squatted just the bar with it. It's on its last legs but I still wear it on lazy sundays.

Nice work!

4/12/19

Leg Press:
405x10
455x10
495x10x2

DB Incline:
40s x10
50s x10
65s x10x2

Sumo DL:
275x8
315x8
365x8

Congrats on the PRs - nice work!

I think what feels a little off on the DL is that you're just a little forward with it. Try to get your hips back a little farther on the setup.

4/15/19: 7wk Hyp w1d1

HBBS w/belt:
295x6 @5.5
315x6 @6.5
335x6x2 @8, 8

Press w/belt:
125x6 @6
135x6 @7.5
140x6 @9.5
135x6 @10

lol

Bench: myoreps
145x13
145x3x2
145x2

lol

t: 68m
SRPE: 7