Tip of the hat on squatting three plates! What's the next milestone you are after?

Nice dude!

Good job dude.

Thanks guys!

After reviewing the video, I tend to agree. I'm still working on translating how I feel under the bar to the true RPE/how many good form reps I truly have left in the tank. Still mildly concerned about my SI, but no issues for 8 months, so full steam ahead, if a bit more slowly.

I saw; congratulations to her (and to you)! I know exactly what you mean about it making you feel old, though. Floor bourbon is on me the next time you're in town.

On the inside, I was like this:



I think 3.5 plates is the next logical goal for squat -- the end of the year feels a bit ambitious for that one; 9-12 months feels more realistic, and of course assumes no injuries. I'd like to pull 405 and press bodyweight by the end of the year too, and incline benching 225 is going to be nice, although I'm pretty close to that one. Maybe flat benching 275+ again? Pretty sure I'm close to that regardless given what I can DB press.

I need to stabilize my diet and slough off some of this water weight I've been carrying around for the last month before I can truly start my slow bulk -- I have another family vacation scheduled in a few weeks, so realistically it's going to be until mid-July before I can truly screw things down on that front.

6/27: 187.6 lbs

Walking: 30 min @ 4.2/2.5% incline (2.1 miles)
HIIT (stationary bike): 6 rounds of 15 sec on/1 minute pace + wu/cd (3.01 mi/10 minutes total)
HLR: 4x8
Pallofs: 4x12x27.5
Farmers walks: 3x30secx100 lb DBs

First one of these for a while; flight to catch in a few hours. Going to lift tomorrow and do LISS only Thursday to prep for DL on Friday.

Booya, congrats on the PR!

6/28: ???

A
Incline bench (5/3/1): wu, 155x5, 175x3, 190x1, 215x1 (9.5), 195x3 (9.5), 185x4 (9), 165x 6
DB Row: 6x10x100
One Arm Cable Row: 6x12

B
DB Bench: 5x8x95
Machine Rear Fly: 6x12

Didn't sleep well last night and woke up late and sluggish, maybe I'm kind of run down from flying and driving so much yesterday and the day before. Just didn't have it on incline for whatever reason.

Didn't have time for seated DB press and my last chest accessory; should be able to knock that out with some LISS at the hotel gym tomorrow.

Thanks bros. Onward and upward, hopefully.

6/29: ??? lbs

DB Shoulder Press: wu, 5x10x50
Incline Flyes: 4x12x20
Walking: 60 min @ 3.8/2.0% incline (3.8 miles)

Finished up the stuff I missed yesterday and got some LISS in at the hotel gym. Going home tonight, thankfully.

6/30: 187.8

Kept it together the whole trip then ate a bunch after I got home from the airport while watching Taken 3. Oh well.

A
SSPT DL Week 10 (95%, ~150s rest): wu, 1x295, 2x1x315, 1x295, 2x275, 2x3x225

B
Squat (light, recovery): wu, 3x5x215
Facepull (seated, light): 8x15
Zottman Curls: 4x12

Everything felt pretty easy; I think the DLs look k-ish? The plan is to work up to a heavy-ish single next week and then use that as the jumping off point for the next SSPT cycle. Looks like I should be able to fit two more cycles this year? 315 felt pretty light, and I think I'm going to belt up for anything past 315 next week, so we'll see how it goes. 350 or something along those lines would be nice.

deadlift good, back good position

Can't explain why but it looks slightly quad dominant? But the bar path was good. And it was fast, looked very easy.

LOL at watching Tak3n. Newb.

7/3: 188.6

Weekend of eating that began with me powering through around seven patio bourbons with a buddy and ended (the following day) with a cavalcade of Tylenol and dessert to try to make the hurting stop. #olds

A
OHP (5/3/1): wu, 5x105, 5x120, 1x135, 3x145, 3x157.5 (9), 8x135 (9), 9x125, 11x110
NG chins: wu, 5x+25, 3x+35, 3x+45, 4x3x+55

B
DB Incline Bench: 3x5x85
DB Pullover: 4x10x85

C
Dips: wu, 3x+70, 3x+90, 3x+110, 2x+120
Facepulls: 8x15

D
DB Hammer: 4x10x45
Flat DB Flyes: 4x12x25

Session went pretty well, though. Felt like I had a grinder in the tank for the top joker set, the main AMRAP, and the backoff sets. Left shoulder/elbow still slightly tight, and I feel it more at the bottom of dips than in chins now, so I'm not sure what that means. More annoying than anything else. Ever approaching three plate dips for reps.

Those dips

7/4: 186.8

A
5/3/1 Squat (TM 275): wu, 5x180, 5x205, 1x235, 3x255, 3x275 (8), 10x235 (8), 10x220 (8), 10x195

B
DB RFESS: 4x8x45
Bayesian Curls: 4x12

Upped the TM by 10 pounds, because why not; 275 took effort, but I had one more crisp one and another grinder in there based on bar speed. Same with the AMRAP, but continuing to cut things off at 10 reps seems wise. Everything else fine; decided to forgo light deadlifting since I'm going to try to hit a soft max Friday (i.e. the last week of my SSPT cycle) before my flight.

I have videos, but they're k and don't really show anything, so who cares.

Happy 4th bros.

Is it really a training max when you are hitting it for a triple @8? How about pulling the tampon out and taking a 20lb jump?

Point kind of taken, but I'm trying to continue my slow and steady progression towards not being terrible at squatting while simultaneously not reinjuring myself.

Looking at the video again, it may have been RPE 8.5. Probably 8, though.

I would have bet against a 5th rep there (especially with good form). How much rest are you taking between work sets?

Holliday,

Maybe, maybe not; I think 8-8.5 is a relatively fair RPE estimate.

Re: rest time, maybe 30-60 seconds between warmup sets - just enough time to change the plates and get a sip of water. Maybe two to three minutes between the first two sets of five, the 235 single, and the 255 triple, and a good four minutes before the 275 triple. Then probably five to eight minutes between the last three sets; I pretty much waited until I got my breath back and felt ready and then went.

This squat day especially is almost harder to psyche myself up for and get back under the bar because it takes so much out of me with respect to being able to catch my breath.

Well you know you're ability to grind reps out better than I do. Maybe rob rest from the last three sets to give yourself a full ten for the "training max" set? I mean, I know absolutely nothing about 10 rep squats though.

I don't need ten minutes to recover from doing a triple at a weight I could probably grind out nine or ten reps if I really had to, but an extra minute or two wouldn't hurt. It's essentially never the case that I'm timing myself, but since I record my sets I have a pretty good idea of when I started each set and try to toe the line between hurrying too much and reading too much NBA Twitter between sets.

NBA twitter: It's fntstc!

congrats on the 3 wheel squat! Im jelly of your OHP that's stout dude.

TC,

Thanks man!

7/5: 188.8

Fourth of July cookout: lots of dessert. Oh well.

Walking: 75 min @ 4.0/2% incline (5.0 miles)

Just some light LISS, in combination of trying to eat a semi-descent deficit today into a mild deficit tomorrow and hopefully a nice deadlift session Friday morning.

7/6: 186.6

A
Incline bench (TM 205): wu, 135x5, 155x5, 175x1, 190x3, 205x2 (9.5), 175x7 (9.5), 165x8, 145x11
DB Row: 6x10x100
One Arm Cable Row: 6x12

B
DB Bench: 3x5x105
Machine Rear Fly: 6x12

Kept the TM for incline the same, but just didn't have the top triple in me. Everything else fine/brisk. DL tomorrow.