8/20
Pull ups 12x2

8/21
Press
3x5x135
2x7x122.5

CGBP
1x10x185
1x10x187.5

Rolling DB Extension
1x12x25
1x12x30

Curls
2x12x40

Chins
3x6@bw+0

Going to do weighted chins instead of 5th Armstrong day

8/24
Chins
8,5,4,4,3

8/25
Bench
3x5x232.5
1x9x210
1x10x210

Pin Press
2x10x97.5

Incline DB Press
1x12x65
1x11x65

Chest Flyes
1x15x30
1x20x25

Dips/Curls SS
8,8,10@bw+0
10,12,10@40

Chins
1,2,3,3f

I just watched a video and thought you may find it of interest: Squat Series #5: How to Fix the Good Morning Squat - Keep the Hips From Rising First!

Thanks Rich, that’s a solid video. I’d seen some other stuff by this Alexander Bromley guy before but not this one, he seems like a knowledgeable dude and I appreciate that he doesn’t waste time in his videos.

Anyway last week sucked for training. I did my back day but skipped front squats, then I did only my presses for shoulder day and skipped leg day altogether. Trying to get back into lifting and logging this week.

8/31
Bench
3x5x235
2x8x215

Press
2x10x100

Incline Bench
12,10x65

Flyes
2x20x30s

Dips
3x8@bw+15

9/2
Deadlift
2x5x420

RDLs
3x5x380

Front Squat
1x6x195
2x8x185

One Arm DB Row (Paused)
2x12x65

Lat Pull Downs
2x12x110

9/5

Press
1x3fx140
1x5x135
1x4fx135

CGBP
1x8fx200
1x9fx190

Overshot. Coach told me I needed to tuck my elbows more early in my first set and that made it harder

Rolling DB Extensions
2x12x30

Curls
2x12x35

Chins

9/6
SSB
4x5x305
1x8x275

These ended up bruising my upper back pretty bad where the bar sits. Hopefully I get used to it

Rows
2x10x175

GHRs
Failed as I tried these at my other gym that doesn’t have a real GHR setup

Legs Extensions/Leg Curls
I forget how much weight I used

9/8

Had a big cheat weekend diet wise over Labor Day. Turned 30 on Saturday and also 4 years of lifting which had me reflecting. I’m not quite where I originally wanted to be but I’m getting close.

Bench
3x5x237.5
2x6x215

Pin Press
2x10x102.5

DB Incline Press
2x8x70

9/9
Deadlift
2x5x425

Floating Deadlift
3x5x385

Front Squat
3x8x190

One Arm DB Row
2x12x70

Lat Pull Downs
2x12x115

Face Pulls
2x20@red

Happy Halloween H+F. Sorry I haven’t been logging, I’ll resume doing so in the near future.

In the meantime enjoy this spooky deadlift: https://youtu.be/npLCG8SchNY

535? That's pretty good, why the long face?

Currently about 206lbs
Abandoned high bar squatting pretty early, did 405x2 on low bar back in June
Deadlifts 535 on Halloween
No idea on upper body lifts, probably can't do them.
Can do 12 chins

Had deviated septum surgery on the 10th and have been recovering from that, this is my first week back. Should be able to sleep better going forward. Will start logging again and am going to try and hit these goals March 1st. After that my goal is to recomp at or around 200lbs and see how I look.

Wishing you a good recovery.

Thanks, feeling pretty good so far
1/4
Bench
3x5x217.5
2x8x197.5

Pin Press
2x10x97.5

Incline DB Press 11,10@60lbs

Chest Flys

Dips 3x8@bw

1/6
Deadlift
3x3x440
2x5x365 (Floating)

Front Squat
3x10x175

Rows
2x10x175

Seated Rows
2x15x90

Face Pulls
2x20xred

1/8
Press
3x5x135
2x5x122.5

CGBP
2x10x175

Rolling DB Extensions

Chins/Curls

Did some more training which I didn’t log. Then did an informal meet at my gym on Saturday with some people. Went 425/275/545/165 on SBDP. Attempted and failed 285, 565 and 185 on the last 3. There were some very strong people there which was a good motivation. Also a lot of people commented that I am much stronger than I look, which could be taken as a good or bad thing. I think it makes sense that I’m focusing on hypertrophy.

Awesome work! 165->185 seems like a huge jump for press, especially after deadlifting. S/B/D numbers are super solid though; any videos? 4+ plate squat, 2.5+ plate bench, and 5.5 plate deadlift is a pretty awesome meet, mock or otherwise.

Thanks Monte, sadly no vids. Gyms are supposed to be closed in the county I’m in, and our gym owner has been operating a lifteasy operation under the radar, so I didn’t film anything as I wasn’t gonna post it on social media. I guess I could have posted it here only with private YouTube links, oh well. It’s kinda silly as the next county over is allowing gyms so people with a membership at a chain can just drive 10 minutes and use the branch there, but if you’re at a local one than you’re out of luck. Anyway, regarding the press, the rules for the meet were kind of weird and we all had to do the same size jumps with people dropping out at each interval. I would have liked to have tried 175 but thought there was a chance I’d get 185 and elected to try and stay in the running. There was a 605 squat and a 685 deadlift at the meet both of which were pretty neat

Great work UDC!

Thanks Rich

1/18

Bench
3x5x220
2x7x197.5

Pin Press
2x10x100

Chins

Incline DB Press
1x12x60, 1x10x60

1/19
Deadlift
3x3x445

Floating Deadlift
3x5x365

Front Squat
3x10x180

More taxing on my upper back then my quads. Also using straps since my long forearms make clean grip difficult

Barbells Rows
2x10x180

Seated Rows/Facepulls

This day is really hard, took a little north of two hours although I was chatting with people

1/21

Press
3x5x137.5
2x7x125

1.5 Bench
1x6x165
1x6x145

Was supposed to do 10s, these are hard or maybe by chest was just worn out

The owner of my gym (who squat/bench/deads 6xx/4xx/7xx) does bjj and has been doing informal rolling sessions with people. He asked me if I wanted to try it. I’d not done it before and after going through the positions and showing me some submissions we did some rolling. I obviously was pretty hopeless but it was a lot of fun and I’d like to sign up to do it more seriously when those gyms open back up.

SSB Squat
4x5x295

Had a rerack scare on the last one where I missed the hook with one side but not the other end then ended up kind crooked. Minorly tweaked my back and shut it down

I'm back, have been lifting very inconsistently in 2021. Gonna be more consistent this year and also eat better.

1/1
Squat
1x3x365
4x5x320

Bench
1x3x257.5
4x5x230

1/2
Deadlift
1x3x475
1x2fx475

Press
1x3x155
3x5x135
1x4fx135

bw:228

Have mostly stayed inconsistent, although I’ve gotten very into slow pitch softball so that’s been my main hobby. I did squat 455 this weekend, with Andrei Malanichev as a sidespotter

https://youtube.com/shorts/HiwL9b0NSww?feature=share

Gonna try to get more consistent in the softball offseason and hit a 3 plate bench/6 plate deadlift