Oh, word. I'll push them out a bit more and see what I see.

Thumbless, yes.

Seems like some of the issue kc is talking about could be mitigated by having the bar further into your hand.

W10D4 (11/2)

Squat: wu, 290x5 (@8.5), 275x2x2, 275x5 (LsRPE @8.5, 3 minutes)

Deadlift: wu, 315x3x6 (3 minutes)

RFESS (30s): 6, 6, 5, 5 (1 minute)

Widegrip Pullups (bw+35): 6, 5, 4,3 (1 minute)

Pretty k day I think? Squats felt strong; COACH FAKE BUSTO thinks this could eventually be a 10RM if my "work capacity increases", which, while technically true, doesn't seem super meaningful ("you can lift it more often if you get stronger!"). DL was solid-ish; most sets felt strong. Everything else k. 85 minutes flat.

I believe the exact quote was "if you eat more donuts"

W10D5 (11/3)

Pendlays: wu, 6x3x185 (2.5 minutes)

DB Bench: wu, 6x3x100s (2.5 minutes)

Wide Grip Lat Pulldowns (145): 6, 6, 5, 5 (1 minute)

DB Seal Rows (75s): 6, 6, 5, 5 (1 minute)

Cable Pullover: 6, 6, 5, 5 (1 minute)

Incline Curls (25s): 14, 11, 9, 7 (1 minute) bicep

Bayesian Curls (15.5): 14, 11, 9, 7 (1 minute)

Pallofs (27.5): 16, 14, 12, 10 (1 minute)

HLRs: 10, 8, 8, 6 (1 minute)

Pretty k. First time I've used the 100s for benching in a while; probably need to do four or five extra warmup sets before going that heavy, because the proximal bicep tendon was a bit sore during the first set.

80 minutes total.

Sup Monte, That's an impressive amount of work. Goals?

Thanks!

I'm looking to bulk slowly this winter and improve my total. After this program finishes up, I'll be doing a medium-ish intensity high-ish volume Sheiko template Weasel recommended to fakeb, although that may be delayed slightly as I'll probably have to go to Shanghai for a few weeks after Thanksgiving.

I turn 40 in June; in terms of numbers, maybe 375/300/455 on the big 3 by then? We'll see how it goes.

If life allows, you have those no problem

+1

Up the orange chicken consumption and you will get there.

August 19th: 188.4
August 27th: 187.8 (-.6 lbs)
September 3rd: 189.6 (+1.8 lbs, +1.2 overall)
September 10th: 188.6 (-1.0 lbs, +0.2 overall)
September 17th: 186.4 (-2.2 lbs, -2 lbs overall)
September 24th: 186.8 (+0.4 lbs, -1.6 lbs overall)
October 1st: 187.8 (+1.0 lbs, -0.6 lbs overall)
October 8th: 186.0 (-1.8 lbs, -2.4 lbs overall)
October 15th: 187.8 (+1.8 lbs, -0.6 lbs overall)
October 22nd: 192.2 (+4.4 lbs, +3.8 lbs overall)
October 29th: 189.4 (-2.8 lbs, +1.0 lbs overall)
November 5th: 193.0 (+3.6 lbs, +4.6 lbs overall)

Calorie Target: 3400

Average Calories: 3446 (241 p/83 f/452 c)

Had a bunch of drinks with friends Friday night, so more than a bit fake news-ish with this weight, but the scale says what it says. Should be holding steady around 190 in a day or two.

Thanks, breauxs; we'll see how it goes.

W11D1

A

Bench: wu, 245x3 (@9), 235x1x2, 235x4 (@9, 3 minutes)
Facepulls: 9x12

B
Incline Bench: wu, 195x2x7 (LsRPE 9, 3 minutes)
Incline Reverse DB Flyes: 5x10

Low Incline Cable Fly (25.5s): 12, 10, 9, 8 (45 seconds)

Cable Lateral Raises: 12, 10, 8, 7 (1 minute)

EZ Curl (70 lbs): 12, 10, 9, 8 (1 minute)

V Grip Pressdown: 12, 10, 9, 8 (1 minute)

Great day; felt pretty good going in, and my bench form felt tighter and more locked in. 245x3 and the 235x4 AMRAP were both smooth 9s, which, given 250x2 was a super grind 2 weeks ago, was welcome. Everything else k. 80 minutes total.

1RM testing is next week; not going to take it balls to the wall or anything, but hopefully 265 or 270 is there.

I guess you're going to DL 450+ before me

Nice to keep the myth of "those who can't do, teach" alive

And those who can’t teach, give lifting advice

Harsh but fair

Both these guys quickly approaching 40. My last PR was at 39. My brother just turned 42 and they pulling plug soon.

Wishful thinking guys, get on the spinbike instead. Or get T'd up.

W11D2 (11/6)

DL: wu, 375x3 (@8), 355x1x2, 355x3 (@8, 3 minutes)

Front Squat: wu, 205x2x7 (3 minutes)

Felt a bit sick/lightheaded going into things, but pushed through alright enough. DL form still a work in progress, but much improved from the grindy 375 single five weeks ago. 375x3 ties a PR, actually.

PR territory, nice.

Gym/strength PR's are good until about mid 40's, plenty of examples of that.

Athlete/athletic-wise, loco on the money.

DLs are looking smooth. Looks like 405 is around the corner.

Nice!

those looked good man. you could prob pull well over 400 right now, maybe 425? do you always lower them so slow? seems like a waste of energy. I go with a controlled drop.

Felt pretty sick when I woke up this morning, but felt better as the day went on and the meds kicked in.

W11D3 (11/7)

A
OHP: wu, 160x3 (@8.5), 150x1x2, 150x4 (@8.5-9, 3 minutes)
Facepulls: 9x12

B
Spoto Bench: wu, 225x2x7 (Ls @8.5, 3 minutes)
V Grip Pulldown: 4x12
Incline Reverse DB Flyes: 5x12

Spoon Press (60s): 12, 11, 9, 8 (1 minute)

Bottoms Up KB Press (20 lbs): 12, 10, 8, 7 (1 minute)

Doesn't really look like it, but I put the bar lower in my hand to try to keep my wrists less flexed, and it definitely felt stronger. Spoto was strong.



Probably not squatting until Saturday given I've got long days at work tomorrow and Friday, then testing maxes next week.

flare your elbows a bit right after you start the press.

I've pre-compensated for loco being right by having entirely unimpressive PRs prior to turning 40; obviously I'm under no illusions about being an athlete.

405 would tie a PR -- hoping for a bit more.

Thanks!

I'm hoping for 415+, but we'll see.

Mostly because my initial reps are such trash that the bar pulls me into a slightly better starting postion if I lower it under control.

I'll give it a shot -- I'm already flaring them a bit, but I'll do a bit more and see how it goes.

W11D4 (11/9)

Squat: wu, 305x3 (@8-8.5), 290x1x2, 290x4 (LsRPE @7.5, 3 minutes)

Deadlift: wu, 325x2x7 (3 minutes)

Eh. The set was relatively easy, but I felt way too loose overall - elbows flopping around, bar a bit forward of midfoot, especially on the first rep. Need to do better, but my left scap is sore/spasming a decent amount when I get under the bar, so it's hard to stay tight. DL was fine.

Planning on testing my pseudo-1RMs for bench and DL on Sunday and Monday, respectively, then OHP maybe Wednesday (I'll be in Boston, though) and squat Friday, then this cycle will be done.