Big post!


8/1

Climbed. Had some great sends. I'd imagine 3 will be red tags (v6-7) when we get the report card back (they delay grading for a week). Possible one gets a purple (v8-9) though it's my anti style (small crimps on steep wall) so I'm probably overestimating it's grade.

Man Krista did half of a purple tag that I cannot do any moves on lol.



In other news, we got engaged!

8/2

1x155... well this exploded up. I wasn't planning on going for it today was gonna bang out a single at 170 and move on but was just feeling it.

1x180. It moved pretty good too! I was stoked. But upon reveiwing the footage my knees unlocked a bit. Unfortunately no rep. Well I rested 5 min and went for it again I really thought it was there.

1x180. Success!

3x145 @ 7
3x150 @ 7.5
3x155 @ 8.5
3x145 @7.5

Machine horiz pulls
2x8x135
1x8x140

Block Press (2inch)
2x3x245 @7,7
1x3x255 @8
1x3x260 @8.5


Facepulls
4x12

PU NG
3xbw x 12,12,9

Stretched cable curls
4x12

Congrats on the engagement! BW press obviously still more important, but as long as you don't tell her that, you should be ok.

Congrats! Two of the biggest life accomplishments in the same post.

180lb.

Chest: 44.5

Waist: 32

L Leg/Quad: 22.75/18 R Leg/Quad: 22.5/17.5

L arm Flex: 15.25 R arm flex: 15.25

neck: 16

calf: 15

L forearm: 12.5 R forearm: 12.75

little size on arms. def added some on chest.

8/5

TNG

1x1x270 @9? (Think that's tied for all time PR, but a big one considering 10lbs lighter)
3x3x235 @7/7/7.5
1x3x245 @8.5
2x5x225 @8. 9

Pin press OHP (high)
1x5x115 @6
3x5x125 @7,7,7
1x5x130 @8


PU
3x5xbw+25 @7,7,7
1x5xbw+30 @8
1x5xbw+35 @8.5

Facepulls
4x15x10lb

Curls Cable shoulders back (ind arms)
4x12

Speed looked like a double, but I'm not sure if it was actually there.


This last two 4 week blocks (this one in particular) have been pretty successful.

Some changes:
basically 0 fluffy accessory stuff to triceps/chest
more specific work
3x a week
focusing on pressing, not back, not climbing (not trying to use a lot of resources on those)
not a ****load of RPE9+ like I was
creatine

8/6

climbed

Here's some recent climbing videos...

This got a v4/5. On the 5 side i'd say.



This got a v6/7. Took too many attempts




Need this for records...

8/7

Wide grip TNG (+3in)
1x5x215 @7
2x5x220 @7,7.5
1x5x225 @8


Push press
2x5x165 @7.5
3x3x175 @8,9,9

BB rows 45deg
5x8x175 @7,7,7,8,8

CG BP TNG
4x6x175 @6,7,8,9

Ehhh I felt stronk on bench but maybe a little lesser on the rest vs last week. Push press was kinda flat.

8/9

OHP
1x3x145 @ 6/7
1x3x150 @ 7.5
1x5x155 @ 10


Machine horiz pulls
3x8x140


Block Press (2inch)
1x3x265 @8
1x2x275 @8
1x1x285 @9.5


Stretched cable curls
4x12

8/10
climbed

8/12

BW:180 (thought I think I caught it on a light day today)



Well the plan was to kinda peak this week and cut back on volume. But warming up on bench it felt really good. So decided to go for PR single. Unfortunately I didn't get a video because there was no one around and I was just waiting to flag down an employee to get a spot and didnt wan't to take anymore of his time fooling with it.

-110 on 285lb
+250 on 290lb

TNG BP
1x1x245
1x1x280 @9.5 (1.55 ratio)
1x2x250 @7.5
2x2x255 @8, 8.5

OHP band pin (med)
4x5x95(+16) @7s

JM press
3x115@8,8,9

Shrugs
3x8x185

W.PU
3x7xbw+15 @7,8,8

Brothers wedding is in 2mo, so gonna continue to surplus for 1mo more then mini cut after.

I think 3 wheels is a reachable goal for EOY 2020. I do not plan on ever getting above 15% bf. *I think my scale body comp undershoots bf by 2-3%.

8/13
climbed

8/14

taking an easy one

OHP
4x5x135 @6,7,7,8

TNG BP
3x5x225 @7,7,8

Underhand rows
3x8x155

CG BP (very close, felt this better in triceps)
3x5x175

biceps 4
4x

Rear delts
4x

8/15

Hiked to this badass waterfall/swimming hole.

8/16

Decline BP
1x5x225 @5
1x5x235 @6.5
2x5x240 @7,8

Horiz pulls
3x8x145

Pin press low
3x5x135 @7,7,8

Seated BB CG triceps
3x8x115

Little late here, but congrats on the PR. I think 315 by end of 2020 would be pretty difficult if you are gonna stay pretty lean. For perspective, in nov 2016 I was benching 280-285 abd benched 315 in nov 2018. So took 2 years and my BW went up like 10-12 lbs. If you aren’t gonna add much BW, hitting 3 plates in under 1.5 years will be tough.

Solid progress in here overall!

Thanks man.
I have a tendency to overshoot press goals. We shall see how it goes.

8/19

Bench
1x4x225 @ 6
1x4x235 @7
2x4x240 @8,8

Seated OHP (chin depth)
3x6x135 @7s

Narrow CG BP
3x6x175 @8s

W PU
5x +25 @ 7
2x5x +30 @8

BB shrugs
3x10x225 @8

Idk about these, not sure if I'm doing it right

Banded rear delts
3x20

8/20

Climbed, sucky.

8/21

OHP
1x6x135 @6
1x7x135 @7
2x6x140 @8,8

Floor press
3x5x215 @7s

Rows
3x6x195 @<8

Horiz machine rows
3x8x150 @<8

8/24

On brother’s bach party.

Played 18 holes in 97deg yest so gym wasn’t happening. Went to a badass place today, they had all kinds of nice/speciality equipment. I complimented the owner on it and said I wish I had a place like this back home. He said unfortunately the gym wasn’t really that popular. That sucks, kinda seems like the theme with “real” lifting gyms.

Had like 4/5 beers on Thursday and went out. First time in like 3 years+ I’ve had multiple drinks. Like it’s fun I guess sorta, but also pretty dumb, I do not miss it.

BN
225x 12,8,8. Big amrap, good to know.

Edit: @10,8.5,9. I just looked up what that projection is. Hmm weird. I mean at rep 5 on that first set I was like I can prob hit 9 or 10 but they kept coming. Felt a lot more comfortable because this bench had safety pins. Bar had inf better knurling than my usual. Idk.

Pin (low) OHP
5x135
2x5x145

Lat PD
3x8

Bw PU
3x 10,7,5

Incline machine press
3x8

JM press
3x7x115

Wtf man?! That projects to like 315 no? Nice work

Nice!

Thanks guys.

Yeah I'm kinda scratching my head though. Must have been something about that bench setup/bar etc. I can't put my finger on it.

Still had pretty significant DOMS today from Saturday.

**** I wish I had a gym/bench like that. Can't wait to get a house and set something up.

I ordered some chains and my gym said I could leave them there.

EDIT: oh yeah I weighed 184.8 this morning. So that could have something to do with it too



BP Chains (42.5lb, but I'd guess only 25lb of weight while at the top)

1x5x185+Ch
1x5x205+Ch @7
2x5x215+Ch @8,8

BP TNG

1x3x255 @9
Wanted to see what this felt like, see if I was misjudging RPEs, I'm confident this was a real 9. Tho pretty sore and last set.


Seated OHP
3x6x135 @7,8,8 (bit higher RPE than last week)

CG BP
2x6x175 @8,8 (bit higher RPE than last week)

W PU
1x5x +25 @ 7
3x5x +30 @7,8,8

BB Shrugs
1x10x225 @8
2x8x245 @8,8

Randomly felt like pulling a sumo DL. Back has been feeling great. Drove long distances without issue.
1x315
1x405 @ 7?

8/27

Climbed, sucky. Just have very little endurance.

8/28

OHP
1x5x135 @5
1x5x140 @6
1x5x145 @7
2x5x150 @8,8.5

Bar felt light in hand when unracking/holding. I find that's a pretty good gauge for how it's gonna go.

Floor press
3x5x215 @7s

Rows
3x7x195 @<8

Horiz machine rows
3x8x150 @<8


EZ bar lying T. EXT OH
3x @ <8

8/30

BN
1x6x225 @6
1x6x230 @7
2x6x235 @8,9

Pin (low) OHP
1x5x135 @6
1x5x145 @8+
1x5x135 @7

Bw PU
3x 12,10,8,6

JM press
3x7x115

Facepulls
3x15

ss

Bent shoulder raises
3x10

9/2

BN
1x4x235 @6
1x4x240 @7
1x4x240 @7
1x4x245 @7.5
2x4x250 @8,8.5

CG BP
3x7x175 @7-8

Seated OHP
3x5x135 @8s+

PU weighted
1x5x +25, @6
1x5x +30, @7
2x5x +35, @8,9
1x5x +25, @7

BB shrugs (dropped weight, widdenned grip, working on feeling it better)
3x10x135 @8

Facepulls
3x15
5x

Fairly tough workout

9/4

OHP
1x5x135 @5
1x5x140 @6
1x5x145 @7
2x5x150 @8,8.5
1x5x145 @8

Chains BP
2x6x205+CH

Closer Grip Block Press (+5in)
2x7x225

Rows
3x7x195 @<8

Horiz machine rows
3x8x150 @<8

9/6

BN
4x6x225 @6,6,7,7

Pin press (low)
1x5x135 @6
2x5x145 @7,8

PU bw
13, 11, 9, 7

Band rear delts
3x15

JM press
3x10x100

9/9

BN
4x2x245 @6,6,6,7
1x2x255 @8
1x2x275 9.5 (1.5xbw for double!)

Seated OHP
3x5x135 @7s

CG BP (I took a lil wider than usual grip and I actually really felt it in triceps this time)
2x8x165 @8,9
1x8x155 @8

W PU
6x5x+25lb @7,7,7,8,8,9

DB shrugs (actually felt these in traps)
3x10x20lb

Tiny bit of elbow pain today while BN (like 1/10, but I will deload soon, I may have pushed volume a bit high). Just something to not explode again and be aware of.