5/17

Deadlift
4x3x375
1x5x375

Press
5x3x127.5

Chins

5/19

Squat
5x3x305

Bench
4x3x215
1x5x215

Chins

5/20

Press
5x3x130

Deadlift
5x3x385

5/21

Bench
5x3x217.5

5/23

Press
1x7x135

https://www.youtube.com/watch?v=LBHBYTPDi0U

5/24

Squat
1x7x325

WS: https://www.youtube.com/watch?v=p5hhUx3EDy4

Bench
1x6fx230

Video Malfunctioned

Deadlift
1x7x405

WS: https://www.youtube.com/watch?v=ciqfHQwwiAE

I think I need to narrow my stance a tad? Back rounding definitely present but not super terrible to my eyes.

Approaching, maybe exceeding, peak levels of strength here from late 2017, and at a lower body weight with imo better form.

This addresses that funky hip rise with accompanying back rounding

Thanks, I took a look and I think I’d maybe seen that before. A lot of this stuff I know at an intellectual level, it’s mostly a matter of selecting weights where I can implement it practically. I appreciate the recommendations/reminder.

I had a softball tournament Memorial Day weekend which was a lot of fun and took a deload week (well more like a week off) the next week.

Anyway

6/2
Press
3x10x95
1x7x95

OHP seems to suffer from intraset fatigue more than other lifts. Also I was squeezed for time and trying to keep my rest to 2 minutes which contributed.

6/4
Deadlift
4x4x340
2x2x390

Did these with hex plates which sucked. Will need to go to my other gym for deadlifts so I can do them with round ones.

Bench
4x10x155

6/
Squat
3x10x225

Press
1x9x100
2x10x95

This week has been very busy. I’m going to start the program over on Monday.

6/10
Squat
5x10x225

Did these beltless and they sucked

6/13
Press
3x10x95
1x9x95

Bench
5x10x155

6/14
Rows
5x5x165

Doing these ‘in the air’ instead of from the ground

Curls

Lat Pull Down 110x10,8,6,5,4

6/15

Press
5x10x95
Hard

3-0-3 Tempo Squats
3x5x225

I’ll post vide when I get home

6/17

Deadlift
4x4x340
2x2x390
1x8x340

These were quite tiring

Bench
5x10x165

Curls

I was feeling very down on the gym today, although it did feel good to be done with the workout.

6/18

Squat
2x10x260
1x8x260

Started feeling some tingling in my lower back on rep 5 or 6 of the last set and shut it down. Probably overly cautious but I’m cool with that. Will not do volume squats the day after deadlifts going forward

Back feels fine today
6/19

Press
2x10x107.5
1x9x107.5

Lat Pull Down 110lbs*

15, 9, 7, 6, 5

This was a different gym then I usually go to and be lat Pull Down felt a bit easier. As I understand differences between pulleys can make different machines feel different

6/20

Rows
5x5x170

These were hard, although I’m doing them in the air instead of off the ground

Bench
3x10x175

6/24

Played a softball tournament last weekend and my legs are smoked.

Press

5x10x95

Felt not hard

Lat Pull Down

Press
3x10x105

Curls

6/28

Deadlift
4x4x340
1x2x390
1x2x435

The last set was quite heavy. My knee is kinda screwed up from softball, will be interesting to see how tomorrow’s squats go

6/29

Tempo Squats
3x5x255

Bench
3x10x180

Lat Pull Down 110lbs
11,8,6,5,6

6/30

Press
2x10x110
1x8x110

Curls

7/1

Squat
3x10x260

These were hard

7/2

Bench
3x10x185

Chins

7/5

Press
3x10x107.5

Deadlift
4x4x350
1x2x400
1x1fx445

These were hard obviously

Bench
3x10x187.5

I expected this to be hard due to pressing earlier in the day but it was not.

Lat Pull Downs

Had another softball tournament over the weekend, feeling pretty beat up

7/8
Bench
1x13x195
1x8x185
1x8x175

Happy with top set, the last two were supposed to be sets of 10 but it was moving real slow so I quit early

Lat Pull Down

Curls

7/9

Press
1x9x120
2x10x105

Missed my goal by one rep. This lift has been moving slow all phase but it probably didn’t help that I maxed bench the day before

Squat
1x11x285
1x2x255

Didn’t have it in me to do back off sets. Top set moved alright, I probably had one or two more reps in me but wussed out due to pain/cardio fatigue

Video: https://m.youtube.com/watch?v=xBBg6xdxEMw

7/11
Tempo Squat
5x4x255

Somehow only got one video:

https://www.youtube.com/watch?v=lAtYZsZ5Ouw

Big takeaway is that I'm really doing closer to a 2-0-2. These are pretty ****ing unpleasant as is. Will make an evaluation about if I want to keep them or not in 3 weeks.

Had another softball tournament over the weekend

7/14
Bench
5x8x180

7/15
Press
5x8x100

Rows
5x5x175*

I did these on the smith machine because that's what was available

Curls

7/16

Squats
5x8x255

Bench
4x8x185
1x6fx185

This was arduous but that is good I think. I've been watching a lot of Brian Alsruhe videos and also talking to kids I play softball with and I feel like a bit of a pussy with my long rest times and low work capacity. I tried to keep rests short for both bench and squat on this workout (and for row and press on the previous). Perhaps with longer rests I would have made that last bench set, but I think this is an ok tradeoff.

7/18

Tempo Squat
3x4x285

Surprisingly easy, although my sides are chewed up from the lifting belt

Press
3x8x105

Should have been 5x8 but forgot

Curls

7/19

Deadlift
4x4x350
1x2x395
1x1fx445

I may need to rethink my deadlift programming. I shouldn’t be failing these weights

Bench
3x8x195

Lat Pull Down

Press
1x8x112.5
1x8x110
1x7fx110

Curls