Full disclosure I was materially aided by this butt rock cover of Zombie

https://youtu.be/9XaS93WMRQQ

Its like if a mediocre nickelback cover band covered it. Glorious

w10d2
Deadlift wu, 405@8
https://youtu.be/_KsK68D8BIU
5x325@7
5x340@8
5x355@9
https://youtu.be/I-dFj9px0ng
5x335@9
Feet are back to original position. Basically just switched from a bottom up set up to top down. Looks a lot better imo. Still weaker though

2 count pause bench wu, 290@8.5
3x235@6
3x255@7
3x275@9
https://youtu.be/LY4vegtwOl8
3x260@8.5

25x135

Chins, going to start finishing all workouts with these

Ate some ~20 day expired eggs and was feeling nauseous so skipped squats

w10d3
Pause squat wu, 315@9
https://youtu.be/oO9w3hK_eUM
4x245@6
4x265@8
4x285@9
4x270@9

TnG bench wu, 315@9
5x235@6
5x255@8
5x275@9.5
https://youtu.be/fDdElHmRl2Y
5x260@9

OHP wu, 175@8
3x5x150

w11d1
Squat wu, 350@9 lol depth
https://youtu.be/RTiZu3vjEI0
2x275@6
2x300@8
2x320@9
https://youtu.be/JRRkkVKgpyM
2x305@9

Comp bench wu, 300@9.5
https://youtu.be/Tq7vmijI248
2x250@6
2x270@8
2x290@9.5
https://youtu.be/dXVNF6kGt90
2x275@9

3 count bench
2x245@6
2x260@8
2x275@9
2x260@9

Didn't have my best today but it was a good result

w11d2
Deadlift wu, 405@7 425@8.5 445@10 PR
https://youtu.be/6pyd0YNVT7U biggest grinder of my life. Terrible form obv
2x345@8
2x375@9
Plan was 2x405 but I was ruined

CGBP wu, 295@9 PR lol bar path but not difficult
https://youtu.be/X1BA9m9kabw
4x235@6
4x255@8
4x270@9.5 oof
https://youtu.be/EatZWdBzrEQ
4x255@9

Bis/tris

All I had in me. Uneven day but ill take it

U kinda seemed like you rushed that max DL, like you didn’t really brace properly, take in a big breathe, or pull the slack. I would also try to get a little more vertical before you pull but that might be limited by your hip mobility. Do you never use a belt?

I've never used a belt. Agree with everything else. If you look at some of my more recent DLs I've been experimenting with a more vertical back angle but its much weaker. My mind just kinda went blank before this attenpt

https://youtu.be/AjajGRZ-xwY

That's essentially what I'd like my deadlift to look like

NOODS

Three months, ~40 sessions of relatively heavy power lifting focused training and 10 lbs separate the two pictures, proving once again the utter futility of natty training [spoiler][/spoiler]

c2w1d1
Squat wu, 325@8
5x245@6
5x265@8
5x285@9
https://youtu.be/H_UWSVb2y7c

Comp bench wu, 295@9
5x230@5
5x250@8
5x265@9
https://youtu.be/53tzJTGFFyA

3 second pause bench
3x230@6
3x250@8
3x265@9

Bis/tris

New cycle. Just a couple of changes. Leg press instead of squats to finish d2, extra deadlifts instead of rack pulls d4. Trying for a mild caloric deficit. Lol.

The realities of natty training are sobering

Crunchy,

When you squat, see what happens if you look slightly down. 15 degrees or so below your current line of sight.

Here's one where im not intentionally trying to look like a potato

But yeah, natty training is a ****ing joke, especially when paired with garbage genetics. I looked like **** at 185, I look like **** at 245 and I'm pretty sure I'd look like **** at any weight in between. And I'm 35, the T graph only goes down from here. Brutal.

My uncle, who was only an inch taller than me, was 400lbs when he croaked. That's the life for me.

Better check those spoilers tags...

Damn you 35? Time flies, you getting married or what? I thought you were engaged .

Should be fixed Nov 3rd

[spoil], not [spoiler]

Looks fine on my phone. Whatever. Citinal or whatever his name is can ban me

c2w1d2
Deadlift wu, 385@9
5x315@9

All I did. Just cannot do deadlift right now. I'll repeat this workout monday.

Hopefully this pitty party will end soon. I am in a serious funk right now.

After chatting with Coath we've come up with some modifications geared toward weight loss. Nothing fancy, basically heavy RPE sets, no drop sets on main lift, plus EPOC. Squat/bench/dead/bodybuilding **** around day. Second squat session after heavy bench (I guess) and OHP after deadlifts.

w1d1
Squat wu, 335@9
5x255@7
5x275@8
5x290@9
https://youtu.be/VA5b8EKt1uQ

5x10x185 - 90 seconds rest. **** me. Legit took me 15 minutes to recover. I am fitness.

2 count pause bench wu, 275@8
4x225@6
4x245@8
4x260@9
https://youtu.be/lgbc9IcC8WU
4x245@9

Open to suggestions to improve program structure.

Watched about three hours of deadlift tutorials yesterday. The Calgary Barbell ones were the best. We shall see if they help.

w1d2
Comp bench wu, 295@9
5x230@6
5x250@8
5x270@10 whoops
https://youtu.be/6KwCVgb-Wa8
5x255@9
5x10x165 60 second rests, good pump

Intended to squat today but unreal DOMs

Light leg press

Deadlift setup work
https://youtu.be/jRNhZ_RJOFg
Ass should start a bit higher but other than that felt good. Squeezing my arm pits closed cue helped.

w1d3
Deadlift wu, 405@9
https://youtu.be/E4UuT_O0Q-M
3x315@6
3x340@8
https://youtu.be/TWxaLpF0tA8
These felt and looked bad so I skipped the top set
5x10x225 90 sec rests

Larsen press wu, 275@8
3x225@5
3x240@7
3x255@8
3x240@8

Just took it kind of easy. Diet going ok

w1d4
OHP wu
155@6
175@8
185@9
fx195
5x135
5x140
3x5x145
5x10x95 60 sec rests

185 was buttery but 195 wasn't particularly close

Was going to do some other stuff but then didn't. Riveting

w2d1
Squat wu, 340@9.5
4x250@6
4x275@8
4x285@9
5x10x185 90 sec rest

Bench
Warmed up to 275 and felt a twinge in the exterior of my right pec so quit. Don't want to take any chances. Any prehab stuff I should do for that? It feels ok now, just a little tight

w2d2
Comp bench wu, 275@8
4x225@5
4x250@7
4x265@9
4x245@8
5x10x165 60 sec rests kept everything tight and light and had no pec pain

Bent over row 5x10x135

Cable row 3x12

Arms