8/8/22: w6d1

HBBS w/belt:
275x1
290x1 @8
255x6 @9
245x6x3 @8,8,8.5

Fwlt great today.

Press w/belt:
115x1
125x1 @8
110x6 @9
105x6x3 @8,8,9

Weight is still disappointing but moved well.

DB Incline:
40s x8
50s x8x2 @8.5, 9
45s x8 @7.5

Pull-ups: 11 sets of 5

Time: 83m
Srpe: 6

Best sesh in a while. Spotted a kid on bench. Hit 185 for a double. Must've weighted 145 with a 27" waist. Kid's gonna make it.

8/9/22: w6d2

Sort of a bust day barely had time. Did this in 25 mins.

DL w/belt:
345x1
375x1 @8
335x6 @9
315x6 @8

Will bench tomorrow before some conditioning.

I think 405 might be there might try that in week8 during pivot. Or maybe run one more strength cycle with a short peak phase, but will have some travel in Sept and Oct that could jack that up.

405 at 166lbs and 40yo really pretty decent all things considered.

Ok missed some updates. I won't report them all but I got all sessions in last week, but I sorta audibled days 3 and 4 and did lifts I'd rather do.

Only notable thing is I worked up to a 225 front squat single. Nothing special but it was hard.

Kinda canceling the last week of this hypertrophy cycle. I'm very busy. So treating this as a pivot weak.

Today:
HBBS w/belt:
275x1
295x1
275x3 @8

I thought about going for 315 today but 295 felt kinda heavy. Then the triple moved great.

Bench:
185x2 @9.5
175x3 @9

Meh. Kinda rushed.

Definitely, though were I you, I'd be tempted to go for 415 to get into the rarefied air of the quasi-vegan 2.5x bw DL.

163 lbs right now lol

Ha, me too!

Ah what the **** I posted yesterday, guess phoan ate it.

I did some working out last week, but only lifted one day.

Starting another strength cycle. Trying something a little different with presses this time around.

8/22/22: w1d1

Hbbs w/belt:
225x5
275x1 @8
225x5x4 all pretty ez.

Bench:
185x1 @9
145x5x5

Pullups: 10-12 sets of 4-5

8/23/22: w1d2

DL w/belt:
295x5
365x1 @9
295x5x4 @5-6

Reps felt great single surprisingly heavy.

Press w/belt:
95x5
115x1
125x1 @8
115x3x2 @7.5, 8
100x5x3 @ez

Trying to do work in some heavy triples and doubles between the single and rep work. Reps at end felt super snappy when last cycle everything felt poop. We'll see.

Low on time so skipped tempo squats. Lol assistance lifts.

8/25/22: w1d3

HBBS:
245x4 @7
255x4 @8.5
260x4 @9
245x4x2 @8.5, 9

Pretty fatigued.

Tng Bench:
155x4 @6.5
165x4 @8
170x4 @9 but maybe 8.5
160x4x3 @8, 8, 8.5

Great. I weigh <165 btw.

Incline CGBench:
135x3
155x2 @8.5
115x10 @8
115x8 @8

Eh.

Pullups: 12 sets of 5 throughout

Time: 78m
Srpe: 6

8/26/22: w1d4

Block pulls:
315x4 double over no straps
w/straps:
335x4 @7
345x4 @8
355x4 @8.5
335x4x2 @8,9

Very solid. Big lat pump. Ab cramps too. This matches where I was on week 4 of the last cycle I did these, and def have a little more in the tank. Getting juicy.

Press:
115x3x3

CGBP:
155x4 @7.5
160x4 @8.5
165x3 @8.5, chickened out then took 3 breaths and hit another single
155x4x2 @8,9

Quads are so dommed skipped leg press. Thinking of adding some front squats on these days.

8/29/22: w2d1

HBBS w/belt:
235x5
275x1 @6.5
290x1 @8
230x5x4

Good.

Bench:
145x5
175x1 @6.5
185x1 @8
150x5x4

Good.

Pullups: 10 or 11 sets of 5 throughout

8/30/22: w2d2

DL w/belt:
295x5
335x1
365x1 @8.5
405xf lol
315x5x2 @7ish

Lol. Went a little off script.

Press w/belt:
125x1 @7.5
130x1 @8
120x3x2 @7.5, 8
105x5x2
105x8

I keep skipping 3rd lift oh well.

9/1/22: w2d3

HBBS:
235x4 @7
245x4 @8
255x4 @9
235x4x3 @8,8,9

Felt heavy today but backoff sets felt crispy.

Tng Bench:
160x4 @6.5
170x4 @8
175x4 @9
165x4x3 @7.5,8,8.5

Felt great.

Incline CGBP:
115x10
105x10
95x10

Bunch of NG pull-ups

I'm still alive. I was on vacation in Iceland last week. Week before that was super stressful so didn't really lift did some yoga and KB stuff.

Yesterday was time crunched:
Worked up to a 225x5 hbbs
Worked up to a 155x4 bench.
225x8x2 rdls.

Today I rode the bike and did some pull-ups.

I'm thinking through a different plan. Too busy to spend much more than an hour. Might do something sorta 5/3/1ish full body 3x a week plus an extra press and back only day. Maybe some sled dragging.

Monday:
Squat day
Bench and FL accessories
weds:
Bench day
Squat and bench/press accessories

Fri:
DL day
Bench and squat accessories

Sat:
Press, rows, sled work.

Something like that.

Andy Baker has a5x5 program that is upper lower but only 3 days per week. Each session is 30-45 min or so. I was kind of detrained when I started it but I’m making really good B progress even with doing bjj 7 days per week 2.5-4 hours per day. Pm me or email me if you want a copy

I thought you were out of commission weas? Some kind of hip replacement.

Guess I’m too young for hip replacement. Just doing bjj and lifting with pain. Limited mobility. Whatever. We move on

Happy to see you're doing well, weasel. I'll contact you.

I've decided to try Weasel's Baker's 5x5. Seems laid out well enough and might be fun to do a split for awhile. I won't have 13 straight weeks to run it cleanly but we'll see.

I didn't test maxes I think I have a decent enough idea.

10/3/22: w1d1
DL w/belt:
285x3
305x3
325x6 @9

HBBS:
210x5x5
185x10

Most sets @6 probably coulda done 15 on the high rep set.

Did sets of 5-6 chins after each work set for total of 32 reps. Will add more later.

Hamstring curls: 3x15

Time: 55m
Srpe: 6.5

10/5/22: w1d2

Press w/belt:
95x5
105x3
115x1
115x3+ (6) @10

Bench:
140x5x5

Supersetted with sets of 12 light facepulls

Dips:
5 sets of 6

Ez curl bF LTEs:
30x15x3

Time: 55min

Fun so far. Honestly sore af from Monday.

10/7/22: w1d3

HBBS w/belt:
205x3
225x3
250x3+ (6)

DL:
275x5x5

That's it. Recovery been an issue and was hungover. And lifted at night for first time in ages.

10/10/22 : w2d1

Bench:
155x3
160x3
165x1
165x3+ (3)

Coulda maybe hit 4.

Press:
95x5x5
80x10
80x8

5x5 felt great but no gas. Not a huge shock. Was sick all weekend and still feeling it a bit.

10/12/22: w2d2

DL w/belt:
295x2
315x2
345x2+ (4)

Prob had another

HBBS:
215x5x5
195x10

Ez and fast session.

10/14/22: w2d3

Press w/belt:
105x2
115x2
120x2+ (5)

Very pleased with this. Felt heavy in warm-ups. Food and water fast yesterday and had covid earlier in the week (aka a slight head cold lol longhaulers).

Bench:
140x5x5

Supersetted with face pulls. These moved a little slow but kept rest very short.

Dips:
6x6

LTEs:
20x12
20x10x2

Last week used a fixed weight bar this was plate loaded. No idea bar weight so just counting the plates.