lifted today still felt sick but got all my lifts

squats 2x5 95 pound goblet squats 2x5 185 back squats

OH press 4x5 65,85,105,125

dead lift 5x5 235,265,295,325,365

3x10 pull ups

lifted today

squats 4x5 135,165,185,215 1x3 255 1x8 185

bench 4x5 115,135,165,185 1x3 220 1x8 165

row 3x5 135,165,185 1x3 215 1x8 165

dips 3x5 +80

pull ups 3x5 +45

3x5 barbell curls 95,95,95

3x8 rope pulls

Nice lifts; I was wondering if you have any progress pics? It would be awesome to see how much you have progressed muscle wise during the program.

Also when you fail at one exercise for the week do you redo the entire week or just that exercise?

I got some pics I have from spring break but I'm not sure if I have any old pics ill have to look. If I fail at one exercise I just reset that exercise so if I miss my bench I am only reseting bench I am not messing with any other exercise. What I have been doing is say I only get 3 reps when I am supposed to get 5 ill repeat it and if I miss it again ill reset back 4 weeks which is usually 20 pounds. It is frustrating to think about but 4 weeks comes fast.

Been doing some light to medium cardio but haven't been logging it. Lifted today

squats 5x5 135,165,185,215,255

bench 5x5 115,135,165,185,220

row 4x5 135,165,185,220

2x10 hypers +45

3x10 decline sit ups +25

1 set L hangs

oops row was 215 not 220

what are these rows? Just bent over barbell rows? How are those going?

rows are pendalay rows I just got tired of writing that

how have those been working for building and strengthening the upper back? I've been thinking of adding some kind of barbell row in and am curious

They work real well I think, before I started this program I could do 8 pull ups and with out directly training pull ups I can get 3x10 easy, I got 3x5 +45 on Saturday and I did one set to failure awhile ago and got 16 I think. Not really sure how else to measure how they have strengthened it but I do have good lat definition so they must be working for that.

Lifted today

squats 4x5 135,165,195,195

OH press 3x5 65,85,105 2x3 130 it is so hard to get this up I feel like I have been stuck right around this weight forever

dead lift 5x5 235,265,295,325,370 pretty much did singles for my last set I would do one put it down rest for a second reset my grip and do another one not sure if that matters makes it way easier though

some sets of sit ups and leg raises my abs seem to always be real tired on Thursdays so I have just been doing light ab work

I do the same for deadlifts because I'm a nit about using dbl overhand grip, and my hands need more rest. I think I'm gonna just switch to reverse when I need to.

Also, that's good to hear about rows benefiting pullups.

I do the reverse grip for my heavy set but use double overhand for all my warm ups. I always flip the same hand though and I am worried thats gonna cause an imbalance but if I flip the other hand its really awkward. Reverse does help a lot though.

It does make the lift feel more "twisty", so I'm sure there is some effect. Can you get even a single rep at your worksets using double overhand?

I'm sure I could get at least a single with double overhand as long as I used chalk. I actually feel like I have much more control over the weight with reverse not taking grip into account.

Hiked like 4 hours today and kinda tweaked my knee so I was tired and my knee hurt when I lifted. I still got my squats but now I am limping around a bit I hope it goes away soon.

Squats 4x5 135,165,195,225 1x3 260 1x8 195

Bench 4x5 115,135,165,195 1x3 225 1x8 165

Row 4x5 115,135,165,185 1x3 220 1x8 165

was at a different gym today and was in a hurry so just did some random sets of dips and pull ups at the end

What about doing 1-2 reps dbl ovrhnd on worksets, then switch to mixed after it starts to slip?

yeah probably a good idea

While squatting today I had the guy that works in weight room come up and offer to get me a weight belt from the office, compliment or insult? Didn't miss any reps today so either way a good day in the gym for me.

Squats 5x5 135,165,195,225,260

Bench 5x5 115,135,165,195,225 finally got 5 reps here

Rows 4x5 135,165,185,220 last 2 where not the best form

L pull ups 4,3,2

Hanging leg raises some number I wasn't keeping track

Hypers 2x10 +45

probably neither.

Yeah probably neither, just a dumb piece of advice.

Just ran 3 miles with the gf it was slow but there were lots of hills. I want her to get in shape and get more into fitness so she will stop putting me on life tilt by buying candy, pringles and soda.

lifted today

squats 4x5 135,165,195,195 with 3 sec pause just wanted to try and see what this felt like and wow I felt a big stretch doing this

OH press 4x5 75,95,115,135 only got 3 then I quit because I tweaked my shoulder I will repeat this next week

dead lift 5x5 245,275,305,335,385 jumped this week for no real reason other then I thought I could. Tried my heavy set with double overhand first but I failed and had to switch to reverse grip.

3x10 decline sit ups first two sets with a 25 last set with bw

I got my gf drinking whey after a run and or lift and also taking fish oil

Nice job n4rf I'm still working on it.

Tried to get in a little something extra before bed last night so did burpees for 10 minutes total of 30 seconds on 15 seconds rest, this was harder then I thought it would be but I think I am going to try and add more the stuff like this to my off days.

your presses and deadlifts and rows have all gotten quite strong, very nice

the OH press is just a shoulder press with barbell and no leg drive right? I think you've got me beat there hah, 135x5 is pretty sick, those are really hard

Yeah just a shoulder press with no leg drive, I only got 135x3 though still hoping for 135x5 next week, I am pretty happy with all my lifts except squats which I feel like are lagging behind a bit. It finally feels like its just strength holding me back on squats and not form issues so hopefully they will catch up soon.