Deadlifts look good

Pre weekend refeed before the real refeed begins. Negative gains.

Thanks man!

10/14: 187.2

Treadmill (4.0/2.0%): 45:00/3.0 mi

Ab Wheel: 4x9xbw
Upside down KB Press: 4x10

Pallof Press: 4x12
Windmills: 4x12

Suitcase Carries (100 lb DB): 3x30secx~100ft

Have to drive two hours each way to a wedding this afternoon/evening. Droll.

10/16: 190.0

Woke up early to try to get on Euro time this morning. Tough.

A
OHP (paused): wu, 1x140, 1x155 (8.5), 3x5x135, 6x135
NG chins: 8xbw, 3xbw+25, 5xbw+35, 5xbw+45, 5xbw+50, 5xbw+55, 4xbw+60
DB Pullover: 4x10x95

B
DB Bench: wu, 4x8x95
Facepulls: 8x15

C
Dips: wu, 8xbw+25, 8xbw+45, 8xbw+55, 8xbw+70, 7xbw+70
DB Hammer: 4x12x35
Bayesian Curls: 4x12
Upsidedown KB Press: 4x10

Pretty k, all things considered. No increase in OHP reps, but upped the weight in chins and increased the weight and number of sets for dips.

Squatting tomorrow before my flight, then I'm Europe for a week or so. Hopefully I can fit in a few lifting sessions so I'm not off for a full week.

10/17: 189.0

Belt a little tight this morning. Fatigued from a second straight day of not a ton of sleep from trying to get on Euro time, so I had a few homemade Snickerdoodles and coffee as a PWO. Gainz?

A
5/3/1 Squat (Cycle 12, TM 295): wu, 3x205, 3x235, 1x265, 2x290, 2x310 (PR) (9.5), 8x265 (9), 8x250, 8x220

B
RDLs: wu, 4x8x225
Upsidedown KB Press: 4x10

C
Back extensions: 4x12xbw+30

Eh. Happy with the PR double (depth looks k?), and 8 is technically a volume record for 265, but was hoping to hit 9. Right knee was feeling a bit sore/like it needed to pop for most of my warmup sets, and I wanted to leave after every work set, so I guess suppressing my innerEV is it's own victory. Every rep felt heavier than they looked on video, though, so I probably could have some more. Meh.

Flying out a bit after noon today; not sure why I routinely schedule my Euro travel after squat day such that I court DVT, but here we are. Will try not to die on the way over.

Depth looks well beyond k to me.

Boi oh boi, starting to get some weight on the bar. Well done and grats on the PR

Amazing discipline to not put 315 on there

Nice squat

Thanks, guys.

I was actually disappointed it didn't work out to 312.5 so I could have, as the wifeacore says, "sperged to the max", but que cera.

She sounds like a great lady if she says stuff like that.

Nice squats

Thanks!

She's pretty cool, and loves to tease me about some of the more obsessive parts of my personality. But, as I always tell her in response, who's the joke ultimately on? I was born like this and she chose to marry me.

That is an A+ anecdote.

Nice squats. Where in France are you going to?

Inspiring squats Monte; and depth looked great.

Yeah real nice squats Monte. Well done.

10/26: 194.0

Euro breakfasts and beer fueled the mild bloat; still kind of fatigued/jet-lagged as I got home around 8 last night, but I tried to push through. Lost a bit of stamina as the session went on.

A
Barbell Bench (Cycle 5, TM 245): wu, 170x3, 195x3, 220x1, 240x2, 255x2 (8.5), 220x9 (9-9.5), 205x10, 185x11
Hammer Strength Row (Single Arm): wu, 6x10x88
One Arm Cable Row: 6x12

B
DB Incline Bench: wu, 9x80, 8x80, 2x7x70
Machine Rear Fly: 6x12
Single Arm Lat Pulldown: 6x12

C
Lying DB Skullcrushers: 4x10
Upsidedown KB Press: 4x10

Went better than I expected; 255 double was surprisingly easy, and nine reps at 220 was a bit unexpected and a pleasant surprise. Was hoping for nine across with incline dumbbell bench, but just ran out of gas. Interested to see how DL goes tomorrow.

10/27: 191.4

Water weight still sloughing off, but my sleep cycle is still messed up and I feel like I got run over by a truck. Had a splitting headache through most of the workout, and wanted to quit about 8 times, but managed to push through.

A
5/3/1 DL (Cycle 3, 340 TM): wu, 3x235, 3x275, 2x1x305, 2x330, 2x355, 9x305 (9), 9x285, 9x255
Seated DB Press: wu, 3x6x70
Upside down KB press: 4x10x18

B
Squat (beltless, recovery): wu, 3x10x225
Facepull: 8x15
Zottman Curls: 4x12x25

C
Back extensions: 4x10xbw+35
Bayesian Curls: 4x12

Tried to get a bit more of a pause and reset on each DL rep; not sure I really achieved it. Decided to go for some extra volume on the beltless squats; went from eight across last week to ten across this week, and might have had another rep or two.





Eh. Still suck at actually having a decent back position on rep 1 when I strap up, but I think it's kind of ok otherwise. Something to work on.

Literally attempted to pussy out before each squat work set, but ended up grinding through, albeit with longer than normal rest. I had a hard time catching my breath this workout, so I think fatigue plus being slightly detrained from the week off might be taking a bit out of me. Happy to have gotten through it, though.

10/28: 189.4

The water weight slough off continues; shockingly, being so jet lagged that I'm in bed right after dinner has a remarkable effect on my ability to eat dessert. The downside is that I woke up at 3 this morning.

A
Walking (treadmill): 2.85 mi (45:00/2.0 incline)

Just a quick LISS session to hopefully ward off the DOMS; lower back/SI feels good though. Scheduled for a try at 325 on Tuesday, so I wanted to keep it relatively low stress.

Good luck Tuesday

Damn man looking beastly

Grinding through pussiness. Heh. I will look into that.

Do you find having a vertical shin when DLing is better for your SI?

It's not intentional, and may actually be a leak (i.e. when using straps I'm setting up with my shins too far away from the bar after getting the straps attached). I'll look into it and report back.

On squat day, I'm going to swap out the RDLs for paused DLs to give me a bit more technique practice, since a la squatting, once per week seems to be not enough for me to get things grooved appropriately. Not all that happy with my form on my initial reps, which is kind of a problem since I'm pulling a heavy single this Friday.

10/30: 188.8

Good weekend of eating. Getting back on schedule.

A
OHP (paused): wu, 1x140, 1x155 (9), 4x5x135
NG chins: 8xbw, 8xbw+15, 8xbw+25, 8xbw+35, 7xbw+35, 6xbw+35
DB Pullover: 4x10x95

B
DB Bench: wu, 5x8x90
Facepulls: 8x15

C
Dips: 8xbw, 5xbw+25, 3xbw+45, 3xbw+75, 3xbw+90, 3xbw+105
DB Hammer: 4x12x30
Bayesian Curls: 4x12
Upsidedown KB Press: 4x10

Lost a rep on OHP, a few reps on DB bench and chins, and decided not to try +120 for a dip triple because 105 was so grindy, so there was some consequence to my week of European debauchery, but nothing too consequential. Started feeling DOMS in my lats after my first chin set, so I figured it was going to be one of those days.

Squatting tomorrow.

Lifting zzz - Did you go to Koelschip or what?! Any good food to TR?