There's so much variance on those machines I'm sure it's meaningless. Good pump tho

30 minutes incline walk
7 minutes plank AMRAP

BBM hypertrophy c2w1d3
Squat wu to 290
8x185@6
8x205@7
2x8x225@8

Incline BB bench wu to 240
8x155@6
8x165@7
2x8x175@8

DB OHP myo-reps
15x40
7x5x40

Bis 3x15
Tris 3x15

BBM hypertrophy c2w1d4
2" deficit deadlift wu to 320
8x210@6
8x230@7
2x8x250@8

CGBP wu to 270
8x175@6
8x190@7
2x8x205@8

Pronated BB row myo-reps
15x115
8x5x115
Going to do these pronated going forward to hit dem lats

Bis 3x15
Tris 3x15

Back to work tomorrow

BBM hypertrophy c2w2d1
Squat wu to 295 vid on da gram
6x215@6
6x230@7
2x8x245@8

OHP wu to 165
6x125@6
6x135@7
6x140@8
6x140@9
6x135@9

BB bench myo-reps wu to 260
15x155
7x5x155

Bis 3x15
Tris 3x15

Today was funny. Some clown was curling in the rack in front of the deadlift platform. I asked if he minded if I used the platform behind him and he said no. It took a minute for it to register. Once it did I started talking some ****. He started jawing back. Then my buddy got into it. Eventually the manager came over and broke it up. I'm the least confrontational guy ever but I was fired up. The guy is a monster and would have literally killed me, but whatever. I was pissed, hence the heavy single.

Weight: 217

BBM hypertrophy c2w2d2
Deadlift wu to 415
https://www.instagram.com/p/BqX7xYjn...=1r94l6cvmidsd
Super easy. Seriously considered attempting 450 for a WR and elusive 2x bodyweight but decided to be smart.
6x285@6
6x310@7
2x6x335@8

Comp bench wu to 280
6x190@6
6x210@7
2x6x230@8
6x230@9

Leg press myo-reps
15x425
7x5x425

Bis 3x15
Tris 3x15

What a world

Love these kinda stories but we are gonna need some dialogue. Was he doing his curls on the actual deadlift platform or in the rack that connects to it? some people really are clueless. nice pull btw, looked easy

IowaSF

Basically I just told him that it was the deadlift platform and I was going to deadlift there. He said I was being difficult. I laughed and looked at my buddy and said "do I sound like I'm being difficult?" The trouble really started when my buddy said to the guy "this coming from the guy that leaves 315 on the bar every single day?" Which he does. Bad guy then called my buddy a ******, said if he wanted to be gay he'd **** him in the ass, etc. Then we did the stand in a circle thing. That's when the manager came over. The guys a clown but is like 5'10" 275 and built like a fire hydrant. Definitely has an extensive criminal record, etc. Total neanderthal.

After it died down the dude just sat on his bench and glared at us for the next hour without doing a rep. I told my bro that he was waiting for us to leave. After more than an hour he eventually left. Idk.

Usually gym crushes aren't so vocal. Wow.

Ikr?

Incline walk 30 minutes
Chin up accumulation 7 minutes: 52

BBM hypertrophy c2w2d3
Squat wu to 305
8x190@6
8x215@7
3x8x230@8

Incline BB bench wu to 245
8x160@6
8x170@7
3x8x180@8

DB OHP myo-reps
15x45
5x45 uh ok hook em. Guess I need to stick with the 40s

Bis 3x15
Tris 3x15

Took a little break to be a fat blob fish. Hope everyone had a great Thanksgiving.

BBM hypertrophy c2w2d4
Conventional DL wu to 405 PR
Just feeling froggy. Lift looked atrocious but it got up.
2" deficit DL
8x225@6
8x240@7
8x260@8

CGBP wu to 275
8x180@6
8x195@7
8x205@8

Bis 3x15
Tris 3x15

Shaved multiple work sets and the myo-reps. Doesn't matter, had PR. Back to regularly scheduled programming next week.

Also officially switched to a new gym today. It's awesome. Texas DL bars on the platforms, Texas power bars everywhere else, unlimited bumper plates, upper middle class milfs. It really has it all.

Cardio: Lots of shoveling

I can cat back a deadlift and be fine, 30 minutes of shoveling and I'm ****ed

Yeah been there. My hips get smoked every big snow storm.

BBM hypertrophy c2w3d1
Comp squat wu to 315
https://www.instagram.com/p/BqsazZVH...d=vv0vf4825zio
6x220@6
6x235@7
2x6x250@8

OHP wu to 165
6x120@6
6x130@7
3x6x135@8
Press has gone to sheeit

BB bench myo-reps
15x160
7x5x160

Bis 3x15
Tris 3x15

BBM hypertrophy c2w3d2
Comp deadlift wu to 405
6x290@6
6x315@7
2x6x340@8

Comp bench wu to 275
6x190@6
6x210@7
2x6x230@8
6x230@9

Leg press myo-reps
15x365
7x5x365
This machine is significantly heavier than the one at the old place

Bis 3x15
Tris 3x15

BBM hypertrophy c2w3d3
Squat wu to 310
8x195@6
8x220@7
3x8x235@8

Incline BB bench wu to 250 PR I think?
8x165@6
8x175@7
2x8x185@8
8x185@9

DB OHP myo-reps
15x40
5x5x40

Bis 3x15
Tris 3x15

Weight: 215.6

BBM hypertrophy c2w3d4
2" deficit deadlift wu to 325
8x225@6
8x245@7
2x8x290@8
Overloaded by 30 lbs bc the 10s and 25s look similar. Dumb

CGBP wu to 280
8x185@6
8x200@7
2x8x210@8
8x210@9

Cut some stuff because I was nauseous the entire time. Think I'm getting sick

BBM hypertrophy c2w4d1
Comp squat wu to 320
6x225@6
6x240@7
3x6x255@8

OHP will to 165
6x120@6
6x130@7
2x6x140@8
6x140@9

BB bench myo-reps wu to 280
15x165
7x5x165

Bis 3x15
Tris 3x15

There's a large contingent of drugmen at my new gym. Today I observed a group of them doing a 75 minute bicep workout. Truly the good life.

FYI, week 4 is:
1x6 @6
3x6 @7
3x6 @8

for lower-body lifts.
1x6 @6
2x6 @7
3x6 @8

for upper

I look at the spreadsheet almost every day, I have no idea how I missed that. Thank you. I'm not sure I can handle that much volume while cutting. I guess we'll see!

My sessions are already 90 minutes, I guess we're going to be pushing two hours

Think it's just this week.

I did squat day in like 1:40. DL day 2 hrs.

Week 3 also has a volume jump so it's supposed to be gradual. If you missed it in wk3 then this is prob a pretty huge jump and I'd prob compromise it.

BBM hypertrophy c2w4d2
Comp deadlift wu to 435
https://www.instagram.com/p/BrDo53GH...d=vsor4jhnel6t
First ever 2x BW pull. Facking smoked it. PR coming in two weeks I think
6x295@6
2x6x320@7
3x6x345@8
Cut an @7 set, still felt like a ton of volume

Comp bench wu to 280
6x195@6
2x6x215@7
6x235@9.5 lol k
6x225@8
6x225@9

Leg press myo-reps
15x405
7x5x405

Bis 3x15
Tris 3x15