Lower A

Squat: 3x6x255(rep PR)
RDL: 3x9x285
Leg press: 3x11x440
Seated leg curl: 3x12x119
Calf raises
Cable crunches

Squats going better and better. 5x260 is my actual PR to date but imo 6x255 is harder so calling it a PR anyway. Didn't feel that hard. New belt is awesome. Bar path looking better as well, a lot straighter I think.




Bodyweight progress (or lack thereoff)
This morning: 86,4kg
-1 week: 86,8kg (-0,4)
-1 month: 87,4kg (-1kg)
-3 months: 85,2 (+1.2kg)

Upped calories a couple weeks ago to 3300 but still weight gain is very slow or non-existent. Upping again today.

Have to say though lately I have been lazy with cooking dinner so ordering in or eating out reasonably often. If I order in I try to weigh my food the best I can. If eating out i'm just eyeballing. Maybe I'm too conservative in my estimations.

Upper B

Press: 3x6x110
Flies: 3x10x17
Neutral grip pullups: 3x9+5lb
T-bar row: 3x9x90
Facepull
Unilateral tricep pushdown

Lower B

DL: 3x6x295
BB Lunge: 3x9x130
Leg ext: 11x187,5, 2x10x187,5
Lying leg curl: 3x10x132,5
Cable crunches
Calf raise

Double overhand grip failing after 4 reps in first set so switched to mixed grip mid-set as seen in the vid. Probably will have to use mixed grip from now on. Breaking that 300 barrier next week boyaaaah

Upper A

BP: 3x5x185(PR)
Incline: 3x9x140(PR)
Pullup: 3x8+10lb(PR)
BOR: 3x8x155
Bayesian curl
Cable rear delt fly

Good workout, PR on bench and got all reps on incline where I failed last set last week. Can still get a lot tighter on bench but imo it's getting better. Got some leg drive working but it needs to get more consistent

Lower A

Squat: 3x5x265(PR)
RDL: 3x8x295
Leg press: 3x10x450
Seated leg curl: 3x12x121,5
Calf raise
Ab wheel rollout (from knees)

Squats still feeling good, probably 1 in the tank, maaaaaybe 2.
Tried ab wheel rollouts but having some trouble with keeping my lower back neutral. Got better as I focused on squeezing them glutes. Feels like this exercise can lead to issues quickly if form is not good.

Upper B

Press: 3x5x115
Flies: 2x11x17, 10x17
Neutral grip pullups: 3x8x+10lb
T-bar row: 3x8x95
Tricep pushdown
Facepull

Decided to try pressing with belt for the last set. Definitely seemed to help and last set felt easier than second set. Will keep doing that.

Upper B
Saturday, 24 September 2016 at 15:22

Deadlift
Set 1: 305 lb × 5
Set 2: 305 lb × 5
Set 3: 305 lb × 5

Lunge (Barbell)
Set 1: 135 lb × 8
Set 2: 135 lb × 8
Set 3: 135 lb × 8

Leg Extension
Set 1: 187,5 lb × 11
Set 2: 187,5 lb × 11
Set 3: 187,5 lb × 11

Lying Leg Curl
Set 1: 132,5 lb × 11
Set 2: 132,5 lb × 11
Set 3: 132,5 lb × 11

Cable Crunch
Set 1: 82 lb × 15
Set 2: 82 lb × 12
Set 3: 82 lb × 12

Seated Calf Raise
Set 1: 125 lb × 12
Set 2: 125 lb × 12
Set 3: 125 lb × 11

https://strong.app.link/ONXmbvyxVw



Pleased with getting over the 300 mark on work sets. Next stop 3 plates

Upper A
Monday, 26 September 2016 at 15:28

Bench Press
Set 1: 185 lb × 6(PR)
Set 2: 185 lb × 6
Set 3: 185 lb × 6

Incline Bench Press
Set 1: 145 lb × 8(PR)
Set 2: 145 lb × 8
Set 3: 145 lb × 8

Pull Up
Set 1: BW (+10 lb) × 9(PR)
Set 2: BW (+10 lb) × 9
Set 3: BW (+10 lb) × 9

Bent Over Row
Set 1: 155 lb × 9
Set 2: 155 lb × 9
Set 3: 155 lb × 9

Bayesian Curl
Set 1: 65 lb × 10
Set 2: 65 lb × 10
Set 3: 65 lb × 10

Reverse Fly
Set 1: 10 lb × 12
Set 2: 10 lb × 12
Set 3: 10 lb × 12

https://strong.app.link/x0IBvQfRYw

Awesome workout. PR's all around. I tried the band pull apart someone posted in the September thread during warmup and not sure if that was the reason but all weights were flying up. Keeping that in there for sure.

Lower A
Tuesday, 27 September 2016 at 21:53

Squat
Set 1: 265 lb × 6(PR)
Set 2: 265 lb × 6
Set 3: 265 lb × 6

Romanian Deadlift
Set 1: 295 lb × 9(PR)
Set 2: 295 lb × 9
Set 3: 295 lb × 9

Leg Press
Set 1: 450 lb × 11(PR)
Set 2: 450 lb × 11
Set 3: 450 lb × 11

Seated Leg Curl
Set 1: 121,5 lb × 12
Set 2: 124 lb × 13
Set 3: 124 lb × 113

Calf Raise (Leg Press Machine)
Set 1: 315 lb × 15
Set 2: 315 lb × 15
Set 3: 315 lb × 15

https://strong.app.link/vMp7p2m00w

Another solid workout and more PR's

Man this is the first time I've looked at your log in a while--you're getting pretty strong bro!

Keep up the good work.

Thanks man!

Upper B
Thursday, 29 September 2016 at 21:43

Overhead Press
Set 1: 115 lb × 6(PR)
Set 2: 115 lb × 6
Set 3: 115 lb × 6

Pectoral Fly (Custom)
Set 1: 17 lb × 11
Set 2: 17 lb × 11
Set 3: 17 lb × 10

Pull Up (Neutral Grip)
Set 1: BW (+10 lb) × 9(PR)
Set 2: BW (+10 lb) × 9
Set 3: BW (+10 lb) × 9

T Bar Row
Set 1: 95 lb × 9
Set 2: 95 lb × 9
Set 3: 95 lb × 9

Face Pull (Custom)
Set 1: 110 lb × 12
Set 2: 110 lb × 12
Set 3: 110 lb × 12

Tricep overhead extension
Set 1: 33 lb × 15
Set 2: 38,5 lb × 12
Set 3: 38,5 lb × 12

https://strong.app.link/5C0AOPli4w

Press was a fkingg grind, seriously hard. Probably gonna stall soon PR though so can't complain I guess

Lower B
Saturday, 1 October 2016 at 21:26

Deadlift
Set 1: 305 lb × 6(PR)
Set 2: 305 lb × 6
Set 3: 305 lb × 6

Lunge (Barbell)
Set 1: 135 lb × 9
Set 2: 135 lb × 9
Set 3: 135 lb × 9

Leg Extension
Set 1: 190 lb × 10
Set 2: 190 lb × 10

Lying Leg Curl
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 135 lb × 10

Cable Crunch
Set 1: 82,5 lb × 15
Set 2: 82,5 lb × 15
Set 3: 82,5 lb × 15

Seated Calf Raise
Set 1: 125 lb × 15
Set 2: 125 lb × 14
Set 3: 125 lb × 13

https://strong.app.link/qPUI9QiB7w

Deadlifts definitely starting to get harder. Happy with how it's going though. A while ago I wasn't sure if I could lift 315 for 1 and now going for 315 for 5 next week

Upper A
Monday, 3 October 2016 at 21:55

Bench Press
Set 1: 190,5 lb × 5(PR)
Set 2: 190,5 lb × 5
Set 3: 190,5 lb × 5

Incline Bench Press
Set 1: 145 lb × 9
Set 2: 145 lb × 8
Set 3: 145 lb × 8

Pull Up
Set 1: BW (+15 lb) × 8
Set 2: BW (+15 lb) × 8
Set 3: BW (+15 lb) × 7

Bent Over Row
Set 1: 160 lb × 8
Set 2: 160 lb × 8
Set 3: 160 lb × 8

Reverse Fly
Set 1: 11 lb × 12
Set 2: 11 lb × 12
Set 3: 11 lb × 12

Barbell Curl
Set 1: 55 lb × 12
Set 2: 55 lb × 12
Set 3: 55 lb × 12

https://strong.app.link/if2vY56Wax

So somewhat of a milestone today. Finally, after about 2,5 years of lifting, I'm able to bench my body weight for 5 reps. Pretty pathetic but happy with it nonetheless.

After that nearly dropped the bar on my face on incline failing the last rep of second set. Had to do the roll of shame.
For last set decided a spot would be nice which resulted in the most terrible brospot ever. His hands never not touched the bar. Crazy how distracting that is. Did 9 bro assisted reps, so no way to tell how many I actually would have gotten. Yay for language barriers I guess.

Also failed pullups for the first time.

Good stuff in here ; congrats on the BW bench milestone.

Thanks!

Next stop, the 2 plate club.

Does it count if you lift it only once? Kind of tempted to try 2 plates for a single soon just to see if I can do it

It sure does! I'd spend a few sessions where you just do a single that's 10-20lbs heavier than your workset as an overwarmup. It will get you a little accustomed to slightly heavier weights, so 225 won't feel like such a shock when you get it in your hands.

Yea that makes sense I'll give that a shot

Before I try 225 I have to make sure I get a good spotter though. I would hate knowing I could get it and receive a premature brospot and have it not count.

I'm also squatting later today, and if I get 275 for 5 I'm trying 315 for 1 for lolz. Wish me luck

Try 315 after doing 275 for 1 or 2...

Last workout was 265 for 6, so hopefully 275 for 5 won't be a problem.

Lower A
Tuesday, 4 October 2016 at 14:55

Squat
Set 1: 275 lb × 5(PR)
Set 2: 275 lb × 5
Set 3: 275 lb × 5
Set 4: 315 lb × 1(F*ck yeaa)

Romanian Deadlift
Set 1: 305 lb × 8
Set 2: 305 lb × 8
Set 3: 305 lb × 8

Leg Press
Set 1: 460 lb × 10
Set 2: 460 lb × 10
Set 3: 460 lb × 10

Seated Leg Curl
Set 1: 124 lb × 12
Set 2: 124 lb × 12
Set 3: 124 lb × 12

Calf Raise Unilateral (Leg Press Machine)
Set 1: 325 lb × 15
Set 2: 325 lb × 15
Set 3: 325 lb × 15

Ab Roller
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

https://strong.app.link/3zDUNdN7bx

3 plates babyyyy. Not the prettiest but got it up after 3x5x275. Super stoked right now

Yewwwww! 3 plates! Pullups moving along too!