Volume squat wu to 300
8x225
Acute R knee pain, left side under kneecap. Just keep an eye on it I guess

Incline bench wu to 250
8x175@6
8x185@7
8x195@9

Bis 3x15
Tris 3x15

Truly a pathetic effort

CGBP wu to 250
5x5x225

Bis 3x15
Tris 3x15

Just wanted to get in and do something. Unmotivated, depressed. This winter is killer. Diet going well though

Weight: ~208
Just feels like I'm torching LBM at this point but what can you do. Harsh realities of natty training, etc.

Switching back to RPElf for some variety

Squat wu to 305
5x235
5x255
5x275 (belted)

Comp bench wu to 250
5x210
5x220
5x230

3 count pause bench
5x215
5x225
5x235

Bis 3x15
Tris 3x15

Deadlift wu to 405
5x315
5x345
5x370

CGBP wu to 255
5x195
5x210
5x225

Squat wu to 275
3x225
Quit there. Smoked from deads. Not great. Deadlift and bench felt great though.

Bis 3x15
Tris 3x15

75 mins, SRPE 7

Squat wu to 300
7x225
7x245
7x265

TnG bench wu to 265
10x195
10x205
10x215
Wanted 10x225 but knew it wasn't there after the first set

Incline bench wu to 225
8x165
8x175
8x185

Facepull
Bis
Tris

75 minutes, SRPE - 6

Rack pull @ knee wu to 455
6x315
6x365
6x405

Towel press wu to 275
7x200
7x220
7x235

Chins + 10 lbs
8,7,7

45 minutes, SRPE - 5

Yesterday:
30 minutes treadmill
Abs
Bis/tris

Today:
Squat wu to 315
4x230
4x255
4x280(belted)
4x265(belted)

Comp bench wu to 265
4x200
4x220
4x240
4X230

Larsen press
3x210
3x225
3x235
3x225

Bis/tris

75 minutes, SRPE - 7
Good, good

Deadlift wu to 415
4x325
4x365
4x385
4x365

2 count pause bench wu to 265
4x185
4x205
3x4x225

2 count pause squat wu to 265
4x215
4x235
4x255
4x245

95 minutes, SRPE - 7

A most excellent workout. All is not well, however. My gym is on the second floor of a new mult-million dollar indoor sports complex. Most of their money is made by charging dummies 10$ a head to watch their kids play tournaments with their travelling baseball/football/volleyball/soccer teams, and the gym is kind of an afterthought. Lately, every time I and anyone else that deadlifts any significant amount of weight has been told to "stop dropping the weights". Which of course nobody is doing. I'm hoping its a passing thing but I don't know. I really don't want to switch gyms again because this place is perfect. My agoraphobic mans keeps talking about kitting out his basement, so deadlifting there might be an option in the future. We'll see.

#ISF

Not sure the ISF is viable against someone that can kick you out but I'll try it and report back

Squat wu to 315
7x225
7x250
7x275

TnG bench wu to 275
7x205
7x220
7x230
7x220

OHP wu to 155
7x105
7x120
7x135

60 minutes, SRPE - 6

Pressed for time so cut a little volume

Yesterday:
C2 intervals, bis, tris, dips

2" deficit deadlift wu to 315
6x225
6x250
2x6x275

Towel press wu to 280
5x220
5x235
5x250
5x240

Chins +15 lbs
7,7,7

55 minutes, SRPE - 6

Squat wu to 325
3x250
3x275
3x300
3x285 last two sets belted

Comp bench wu to 270
3x220
3x235
3x250
3x240

3 count pause bench
3x215
3x225
3x235
3x230

75 minutes SRPE - 7

Facking love 3's, ideal rep range for my fat ass

Yesterday:
C2 intervals, bis, tris, dips

Today:
Deadlift wu to 425
3x335
3x365
3x395
3x375

CGBP wu to 265
6x195
6x210
6x225
6x215

Squat wu to 275
5x225
5x245
2x5x265

90 minutes, SRPE - 7.5

Good session. Weak sauce squats but it's tough after heavy deads. 275 felt like a house.

2 count pause squat wu to 275 no belt
4x225
4x250
4x275
4x260

TnG bench wu to 270
12x185
12x200

Just called it there, didn't have it today

Rack pull @ knee wu to 465
6x325
6x375
6x415
6x405

CG towel press wu to 280
6x205
6x225
6x240
6x230

I'm sick. Flu A going around, hoping it's not that

My daughter got A (H1N1) a month or so ago. It's bad. Gl. Pretty odd though I thought most things took 5-10 years to get to Iowa.

Feeling a little better. Still ****ty, but I somehow had a great workout.

Comp squat wu to 315
5x230
5x255
5x280
5x265

Comp bench wu to 275
5x205
5x220
5x235
5x225

Larsen press
2x215
2x230
2x245
2x235

Comp deadlift wu to to 425
5x325
5x355
5x385
5x365
Last two sets belted on all exercises

2 count pause bench wu to 270
3x210
3x225
3x240
3x230

2 count pause squat wu to 285
3x225
3x245
3x265
3x250

100 minutes, SRPE - 8.5

Squat wu to 330
5x250
5x265
3x285

Didn't do anything else. Beat the **** up from yesterday. Might have to change the order of days, I'm totally useless after deadlift day.

Squat wu to 340
4x250
4x275
4x300
4x285

Comp bench wu to 280
4x210
4x230
4x250
4x235

3 count pause bench
3x210
3x230
3x245
3x235

95 minutes, SRPE - 8

Great session. Only issue was that both top sets of bench were @10 instead of @9. Belted on top two sets of each exercise

Needed a little break but we back

Deadlift wu to 405
4x335
4x365
4x390
4x370

CGBP wu 265
5x205
5x220
5x235
5x225

Accidentally did 5's instead of 4's, still pretty easy

Skipped squats bc I'm a hoe

Pause squat wu to 305
3x235
3x260
2x3x285

TnG bench wu to 275
8x195
8x210
8x225
8x215

Comp squat wu to 345
3x255
3x285
3x315
3x300
Feels good to be repping three wheels again, been a minute. Everything feel great.

Comp bench wu to 275
3x215
3x235
3x255
3x245

Larsen press
3x205
3x225
3x245
3x235

70 minutes, SRPE - 7

3's are the absolute best. Lift heavy, barely break a sweat, go home. The good life

Deadlift wu to 430
3x345
3x375
3x405
3x385

2 count pause bench wu to 265
3x210
3x230
3x250
3x240

Skipped squats again