Leaner and an easy 500 pull. Good stuff in here.

melk,

re: DL > sq.. turns out training your DL more helps a lot. I'm approaching old squat strength territory at 30+lbs lighter, though.

re: BW PR. Sometimes I make jokes man.

re: sesh time. Mostly just shooting the **** with a gym bro during DLs. Those took like 15 mins more than they should. Everything else was quick.

g4s,

ty k sir.

2/27/19: GPP

ex bike: 30 mins

Abs: leg raises: 3x15
Lat pull downs: 3x10-12

2/28/19: 12wk Strength w8d3

2ct Pause Squat:
365x1 @7
375x1 @8
355x3 @9
335x3x2 @8, 8.5

Floor Press:
240x1 @6.5
250x1 @8
240x3 @9.5
225x3x2 @7.5, 8.5

RPEs all over the place on this. Oh well.

Press:
115x8 @6
120x8 @7
125x8 @8
115x8x2 @7.5, 8

t=93m
SRPE : 7

3/1/19: 12wk Strength w8d4

2ct Pause DL:
405x1 @6
440x1 @8.5
415x3 @9
395x3x2 @7.5, 8

tng Bench:
230x1 @6ish
245x1 @8 (vid)
235x3 @9.5 (vid)
220x3x2 @8, 8.5

SLDL:
325x8 @6
335x8 @7
345x8 @8
325x8x2 @7.5, 9

t: 104m
SRPE: 7

Pretty meh day. Not bad, just a little sluggish and everything a tad heavy. Guess that makes sense. Next week drops to 3x/wk training with higher intensity and lower volume.

3/4/19: 12wk Strength w9d1

Squat w/belt:
415x1 @6.5
435x1 @8.5
445x1 @9
385x4x3 @8, 8, 9

Felt awful. Just awful. Only good takeaway is 2nd set of 385x4 was way, way better than 1st, and the final set was in between.

tng Bench:
235x1 @6
245x1 @8
255x1 @9.5
215x4x3 @8, 8, 8.5

OK. 215x4 might be a PR, and I think 255 matches one.

2ct Pause Bench:
175x4 @6
185x4 @7
190x4 @7.5
200x4 @9
190x4 @8.5

t=111m
SRPE: 8

Not a great session. Drank too much yesterday. Poor sleep. Shoveled this morning. whatevs. It'll be fine.

You are benching 255?!!

Wtf. You weigh 230 or you on the good stuff?

loc-huahua, See above; our man is wasting away.

I am going to have to zoom in on the military haircut later to see if that hairline is receding. I understand the squat and deadlift but I recall this guy having a ratio of 205 bench max to 185 press max.

it's def receding but I'm about to turn 37. but I don't mind you wunderin'. see you.

3/6/19: 12wk Strength w9d2

DL w/belt:
455x1 @6
495x1 @8 (vid)
425x4x4 @7, 7, 8, 7 (last set)

Think the single is a tad smoother than last week. 3rd set felt heavy for some reason. Rested 4min instead of 3 after that then smashed last set. Bar path a little wonky.

Bench (comp):
225x1 @6
240x1 @8 (vid)
250x1 @9 (vid)
220x3x3 @8, 8.5, 9

Arms a little sore.

2ct Pause Squat:
315x1 @7.5
315x1 @8
325x1 @8.5
315x1 @8

Supposed to be @7, @8, @9, -5%. Form a big deal here. Sometimes bar gets a little forward out of the hole and it sucks. Whatever, got the volume in. Mostly glad I did these as I was worried groin and knee would not cooperate, but felt mostly fine. Knee a little sore now. After this cycle will probably drop squatting to 2x a week for a little while.

t=114m
srpe: 7

Your vids have great sharpness and clarity.

I'm an auteur

3/7/19: gpp

Ex Bike: 30 mins

3/8/19: 12wk Strength w9d3

Pin Squat:
375x1 @7
390x1 @8
375x3 @9
355x3x2 @8.5, 8

OK. Wondering if I have this at a higher pin than what I did during the bridge. Took a vid and these were a tad above parallel. We'll see.

Pin Bench:
225x1 @6.5
240x1 @9
225x3 @9
215x3x2 @8, 9

Pins a bit higher than I'd like. This is like a good inch off the chest. Might play with mats or something next time.

Was supposed to DL too but only had ~15 mins. Decided to postpone til tomorrow.

t: ~60m
srpe: 6

3/9/19:

Deficit DL:
385x4x4 all @~7

3/11/19: 12wk Stronk w10d1

Squat w/belt:
415x1 @6.5
445x1 @9
405x3x2 @8, 8.5

tng Bench:
230x1 @6.5
245x1 @8.5
250x1 @9.5
225x3x2 @8, 8.5

2ct Pause Bench:
190x4 @7
195x4 @8
200x4 @9
190x4x2 @ 8, 9

t=91m
SRPE: 6.5

Weird session. Singles sucked but back off sets were great. Both times I went with a slightly higher weight than what was indicated based on the singles but it still was at the right RPE range.

In general not thrilled with my squat right now. Prob cuz I train it on Monday and my weekends have been meh lately. Still, felt good to do volume with 4 plates again and not get crushed by it.

3/12/19: GPP

Ex. Bike: 30mins
Abs: leg raises: 4x12-16

3/13/19: 12wk Strenk w10d2

DL w/belt:
465x1 @7.. **** it
500x1 @9.5... ****
405x4x2 @7, 8

Bench (comp):
225x1 @6
240x1 @8
250x1 @9.5
215x3x4 @7.5, 8, 8, 8

t: 89m
SRPE: 8

I turn 37 today. Plan was to PR DL with a 520x1 @9, which training thus far indicates should be where I'm at.. but just an awful day. 500 shoulda been an @8. Initial warm up set indicated otherwise but I went for it anyway. Just everything was heavy. Sleep wasn't great last night and woke up a bit early to some stomach issues. Just wasn't in the cards. Everything just felt like turds. Even bench was heavier than normal and arms kinda hurt.

As a present to myself I skipped pause squats.

hb bruh

Happy birthday, man.

Hbd old man

3/15/19: 12wk strain w10d3

Pin Squat:
365x1 @6
405x1 @8
385x3 @9

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

2" Deficit DL:
375x4 @6 (misload, 10 on one side 5 on the other)
395x4 @7
395x6 @8.5

t: 52m
srpe: 6

Sleep/diet been a bit **** lately, played some INTENSE table tennis before this session, was rushed on time but absolutely crushed this. Maybe cuz I knew it was low volume.

DL I used straps and was still in my lifting shoes. I sorta supersetted it with the pin bench. Did warmups and hit 2 sets between the pin bench single and pin bench triple. Didn't have time for x4 @9 and backoffs x4x2 so just pulled a couple more reps. Did that set after the gym closing announcement but naturally I strapped in and finished my set.

https://youtu.be/x5lJdoFj_7Y

405 pin squat @8 is legit

Thanks. Just felt great last night for whatever reason.

Never got into TGUK for some reason but that's a legit POP PUNK banger right there.

3/16/19: gpp

Ex Bike: 30 mins

Abs: leg raises, 4x15-20

Upper back:
Seated cable rows: 120x11x4

happy belated sir. getting into that old man strength zone now, you'll enjoy it.