Hmm...perhaps if you increased your pectoral muscle mass?

1/10/18: 12wk Strength w1d3

Squat (no belt):
335x4 @6.5
355x4 @8
365x4 @9

Slingshot Bench:
225x4 @6.5
235x4 @7.5
245x4 @9

Seated Press:
95x10 @7
100x10 @7
110x10 @9

t=75m
srpe=6

This would've gone faster but two sorta new exercises I didn't know where I was at on so took a little time.

1/11/18: 12wk Strength w1d4

Rack Pull, Mid-shin:
405x4 @6
425x4 @8
435x4 @9

CGBP:
185x4 @7
190x4 @7
195x4 @8
200x4 @9

Leg Press:
495x10 @7
515x10 @7.5
545x10 @9

bis/tris: cable curls/pushdowns, 3x12-15

t=80m
SRPE: 7

1/14/18: 12wk Strength w2d1

Squat w/belt:
405x1 @6.5
425x1 @8
340x5x5 @6, 6, 6, 7, 7

Press w/belt:
150x1 @7
160x1 @8
130x5x5 @ 5, 6, 6, 6.5, 7

Pendlay Rows:
175x10
185x10
195x10
185x10

t=105m
SRPE= 6

only reason time was that long is I had a runny nose so had to deal with that in the bathroom a few times, and working up to the top single slows sessions down for me. Rest between the x5 squat sets was 2.5-3 mins and rest between the x5 press sets was 2-2.5 min.

Overall a very good session. Everything light af and snappy.

Heavy squats in this log

everything is light compared to my feels.

1/15/18: 12wk Strength w2d2

DL w/belt:
465x1 @7
485x1 @9
385x5x5 @6, 6, 6.5, 6.5, 7

Plan was 495x1 @8 based on the previous couple of weeks, but I guess 1RM strength not really there. After 465 I dropped the goal and then it was still heavy. Did final 4 volume sets with straps.

Bench (comp):
210x1 @6.5
225x1 @8.5
180x5x5 @6, 6, 6, 6.5, 7

OK.

303 Tempo Squats:
175x10 @6
190x10 @7.5
200x10 @8.5
190x10 @9

Tiring but OK.

superset:
Rope Tricep PDs: 3x12-15
Cable Curls: 3x12-15

t = 120m
srpe = 7

I am dreading doing those tempo squats

they kinda suck, but they're better now than they were during the bridge.

wow all my dates are wrong.

1/17/19: 12wk strength w2d3

Squat (no belt):
345x4 @7
355x4 @7.5
370x4 @9
350x4x2 @ 8, 9

felt great.

SS Bench:
235x4 @7.5
240x4 @8
250x4 @9
235x4x3 @8, 8.5, 9

Solid.

Seated Press:
95x10 @6
105x10 @8
110x10 @9
105x10 @9

Might've been 11 that last set. Not really loving this lift. Shoulda just done CG incline. We'll see.

t=100m
SRPE: 6

Magnificent session.

Nice benching! What do you think of the slingshot?

Mine is red and signed by Mark Bell so it's near and dear to my heart.

I guess it's fine. It adds a lot. It does make me focus on pushing hard with my triceps because a couple times it gets heavier than it should be given how explosive it is off the chest, so I think it's a good training tool in that respect.

1/18/19: 12wk Strength w2d4

Rack Pull, mid-shin:
410x4 @7
420x4 @8
435x4 @9 (PR)
410x4x2 @8, 9

rack pulls are ****ing hard.

CGBP:
190x4 @6
195x4 @7
200x4 @8
205x4 @9 (PR)
195x4 @9

Supposed to be 2-3 drop sets, but left arm/tricep was getting pretty sore, plus did an extra set at the bottom end, and it felt heavy, so called it.

Leg Press (goat exercise):
495x10 @6
525x10 @7
545x10 @8
585x10 @9 (PR)
555x10 @~9

superset: bis/tris 3x12-15

t=105m
SRPE: 7

another solid sesh.

Congrats on the PRs.

I hate rack pulls too, so I decided not to do them, because OLDS

1/19/19: GPP day

Airdyne: 25 mins

~60rpm, 7.4mi.

Solid article on the cardios: https://www.strongerbyscience.com/av...ding-you-back/

Gonna just not do the intervals BBM prescribes until they become necessary. I hate them and always find excuses not to do it, whereas I never really mind sitting on a bike for 25-45 mins.

I feel pretty much the same way about intervals. I just started adding in a bit more LISS into my routine, and it feels pretty k.

1/21/19: 12wk Strength w3d1 5 ****ing degrees out

Squat w/belt:
405x1 @6
435x1 @8
350x5x5 @6, 6, 6.5, 6.5, 7

Press w/belt:
155x1 @7
160x1 @7
165x1 @8
135x5x5 @6, 6, 6, 6, 7

Pendlay Rows:
185x10 @7
195x10 @8.5
195x10 @9
185x10 @9

t=110m
srpe: 7

Solid

12/22/19: 12wk Strength w3d2

DL w/belt:
455x1 @6.5
475x1 @9.5
365x5x5 @6 all sets

Well, not great bob. Prob lied to myself about 455 being an @6.5. Not sure if d1 is fatiguing enough to cause this drop off, or maybe just an off day. We'll see.

Bench:
210x1 @6
225x1 @8
180x5x5 @6 all sets

303 Tempo Squats:
185x10 @6
195x10 @7.5
205x10 @9
195x10 @9

fine.

bis/tris superset: 3x12-15

t=130m
SRPE: 7

12/24/19: 12wk Strenght w3d3

Squat (no belt):
350x4 @7
365x4 @8
375x4 @9 (maybe a beltless PR?)
355x4x2 @8, 9

SS Bench:
240x4 @8
245x4 @9
230x4x3 @7, 8, 9

Seated Press:
105x10 @7
110x10 @7.5
115x10 @9 (PR)
110x9 @10 (failed 10th)

t=115m
SRPE: 8

Overall OK session, though it was unseasonably warm and humid as hell, and I've been kinda sick the past couple of days (not too bad but some yellow snot and such), so was dragging ass a little bit. Def overshot the SS bench stuff. Otherwise pretty k.

How are you liking the SS Bench as assistance?

225x1 as your bench warmup single is

wowww monte grunching my thread. Answered the same Q last WEEK jerkface.

1/25/19: 12wk Strength w3d4

Rack Pull, Mid-shin:
415x4 @7
425x4 @8
440x4 @9 (PR)
415x4x2 @7.5, 8.5

CGBP:
195x4 @7
200x4 @7.5
210x4 @9.5 (PR)
200x4x2 @8, 9

Leg Press:
545x10 @7
565x10 @8
585x10 @9
565x10 @9

t=89m
srpe: 7

Overall very solid sesh. Still kinda sick, def some kind of upper respiratory infection. Cough was kinda bad but overall felt better than yesterday. Tweaked something just above my right knee cap yesterday, was pretty sore yesterday and today but didn't really impact anything.

Got motivated by Monte's log, Alan Thrall's video on the subject, and perusing some posts on the BBM forums, decided it was time to shorten rest periods. Actually felt fine. We'll see how it feels on harder lift days (squats mainly). But trimmed 25+ minutes off this workout compared to last week and even did one more work set (though I'm skipping bis/tris til tomorrow, but that's like 3-4 mins total).

1/26/19: 12wk Strength w3 GPP

Airdyne: 25mins

Took it pretty easy cuz my lungs are effed at the moment.

1/28/19: 12wk Strength w4d1

Squat w/belt:
405x1 @6
440x1 @8
365x4x5 @6, 6.5, 6.5, 6.5, 7

First thought was 440 was an 8.5 or even 9 but I recorded it and said **** that. The 365 sets pretty much confirmed it.

Press w/belt:
160x1 @6.5
170X1 @8
140X4X5 @6, 6, 6.5, 6.5, 6.5

Got a little bit o a cheaty knee bend going on. Fairly slight but still.

Pendlay Rows:
185x10 @7
190x10 @8
195x10 @10
185x8 @10

these went bad. Really dumb exercise tbh. **** 'em.

t=105m
SRPE: 7

overall pretty k sesh. Sickness still there a little bit, mainly snot.

Squat vids?

Sweet press gains since that time we lifted together, which I concede has been a minute.

Re: pendlays, I'm not wild about them either. Pending the pain in the ass they are to set up, any thoughts about seal rows? I've done them with dumbbells, and like them, but barbell seal rows are apparently a thing and seem like they'd be a pretty good horizontal pulling exercise that would preclude cheating. Just a thought.

Team #****rows checking in

I've just got long arms I guess.

BB seal rows are awesome, but a pain in the ass to set up. Depending on equipment and time restraints, using DBs might be best.

Nice squats KC. back to 500 soon