3/22/2021

• Bike ride: 13.4 miles (638 kcal)

3/23/2021

• Close grip bench press: 45x8, 135x8, 185x3, 215x7, 195x10x2
• Sling shot close grip bench press: 195x5, 235x10
• Push-ups: BWx63, BWx41
• Bike ride: 13.9 miles (649 kcal)

SBS: B-w1d2

My front delts were still sore from bench day, so I went lighter.

Its a trade off. To me, being bigger and stronger overall is more impressive than being stronger in ratio of weight lifted per lb of body weight, but it doesn't feel healthy being too big, which is why I am in the process of losing ~30 lbs. I am going to be in the same boat as you soon for my bench press. I think my DL will be as good at 240 as it was at 270, if not a little better. Squat may go up or down depending on things like the health of my lower leg and right hip. I don't see how my bench increases unless the PRP treatment I got magically does things I'm not expecting - I am expecting it to drop significantly.

It's a bigger tradeoff for you, as you're looking at national and world records. I'm sure you'll take care to make the choices right for you. I hope your bench doesn't suffer too much as a result, and hopefully your DL will actually go up rather than just staying the same.

For me, while I recognize that plenty of guys my age would be happy with a 285 lb bench, I look at it for me as mediocre (if someone else did it I'd think more of it). So, it's easier for me to make basic changes without worrying too much about that. And, while I think it's better to be bigger and stronger than stronger pound-for-pound, a leaner appearance can look stronger and healthier. I'll see how it goes. Hopefully my strength will bounce back somewhat now that I'm around my target.

3/29/2021

• Squat: 135x5, 225x5, 275x3, 315x5, 327x5, 225x10

SBS: S-w1

3/30/2021

• Bench press: 45x8, 135x8, 185x3, 225x5x2, 240x2, 235x3x2
• Sling shot bench press: 235x3, 275x3
• Dips: BWx43, BWx45x2 (PR), BWx38
• Bike ride: 13.9 miles (722 kcal)

SBS: B-w2d1

I was traveling for a few days and got home on the 29th. Not wanting to miss another training day, I went in for a light duty day.

4/3/2021

• DL: 135x5, 225x5, 315x1, 435x1, 485xf, 435x1, 405x3, 315x3x6 (EMOM)
• Sumo DL: 315x6x3
• Pendlay row: 225x7x2
• Hanging leg raise: BWx12x2
• Bike ride: 13.7 miles (683 kcal)

SBS: D-w2

The cut is going well. I'm losing a bit on some lifts, but I'm on the wrong side of 50 to carry extra mass just to lift a little more. As I mentioned above, hopefully my lifts will rebound a bit as I settle into a lower BF%.

4/4/2021

• Close grip bench press: 45x8, 135x8, 205x10, 205x8x3
• Sling shot close grip bench press: 205x5, 245x8
• Push-ups: BWx80, BWx43x2
• Triset:
  • DB hammer curls: 20x30x2
  • DB rolling triceps extensions: 20x30x2
  • DB fly: 20x30x2
• Bike ride: 13.7 miles (641 kcal)

SBS: B-w2d2

4/5/2021

• Bike ride: 16.5 miles (774 kcal)

Congrats on the continued weight loss and. ..I'll take the 285lb bench please!

how are you with the cycling...enjoying it?

Thanks!

The cycling is going well, thanks. I have a mountain bike with street tires that I leave in top gear even on the steepest hills. I'm fast enough, but not as fast as someone on a carbon fiber bike. But, as I do it for strength and cardio, it has been serving my purposes well.

thumb

enjoying your cardio is by such a long way the most important part imo.

Yes, it's nice riding around the neighborhood, getting fresh air and all. I live in a large neighborhood, so I can ride pretty far without having to go onto a any kind of major road.

4/6/2021

• Squat: 135x5, 225x5, 275x3, 315x5, 275x6x5
• Leg press: 360x10, 450x12, 540x12
• Bike ride: 13.9 miles (653 kcal)

SBS: S-w2

One more:

4/7/2021

• Bench press: 45x8, 135x8, 185x3, 230x3x3
• Sling shot bench press: 245x3, 275x2
• Dips: BWx46 (PR), BWx44, BWx40, BWx30

SBS: B-w3d1

4/9/2021

• DL: 135x5, 225x5, 275x1, 335x3x6 (EMOM)
• Sumo DL: 335x4x3
• Pendlay row: 225x8x2
• Hanging leg raise: BWx12x2

SBS: D-w3

4/11/2021

• Close grip bench press: 45x8, 135x8, 185x3, 225x7, 225x6, 225x5, 225x4
• Sling shot close grip bench press: 225x6, 275x2
• Push-ups: BWx90, BWx55, BWx42
• Triset:
  • DB hammer curls: 25x30
  • DB rolling triceps extensions: 25x30
  • DB fly: 25x30

SBS: B-w3d1

4/14/2021

• Squat: 135x5, 225x5, 315x5x3
• Leg press: 360x10, 540x12, 630x7x2
• Bike ride: 14.0 miles (665 kcal)

SBS: S-w3

Despite all the masks and social distancing, I somehow managed to catch a cold. So, I had to take it easy over the last few days.

4/20/2021

• Bench press: 45x8, 135x8, 185x11, 205x8, 225x2, 185x12
• Dips: BWx20x2

4/22/2021

• DL: 135x5, 225x5, 315x5, 365x3, 415x1
• Reverse hypers: 3 sets

4/23/2021

• Hike: Three or four miles

4/24/2021

• Close grip bench press: 45x8, 135x8, 185x10, 205x8, 225x2, 185x12x2

A few light-ish days while out of town after some time off for a lingering cold. Also, my left shoulder has been a little unstable for over a month. I hope I didn't have a cartilage tear.

The hike was with Mat Sklansky, Kiera and Brian the Mick. Here's a picture:

4/26/2021

• Bike ride: 14.0 miles (715 kcal)

4/27/2021

• Bench press: 45x8, 135x8, 185x13, 205x9, 225x3
• Sling shot bench press: 225x5, 245x5, 265x3
• Dips: BWx47x2 (PR)
• Bike ride: 14.4 miles (686 kcal)

bump

4/29/2021

• DL: 135x5, 225x5, 315x1, 435x1, 405x1, 315x3

5/3/2021

• Close grip bench press: 45x8, 135x8, 185x13, 205x10, 225x5
• Sling shot close grip bench press: 225x6, 265x4
• Push-ups: BWx90, BWx53
• Triset:
  • DB hammer curls: 25x30
  • DB rolling triceps extensions: 25x30
  • DB fly: 25x30
• Bike ride: 13.9 miles (650 kcal)