9/25
Flat DB 3x7x70, 2x12x50
Chins 18,12,9
Incline DB 4x7x55
Rows overhand, 4x5x185
Flys, 3x8x35
Lat PD ss T EXT
Dips 3x10xbw

Climbed, circuit v0-1, circuit v2-3 about 75% of problems then busto.

9/26
SQ 3x4x295, 5x295 (PR) on last set. Prob a grinder 6th rep in there as well. Great PR. Was planning on deloading after this week but 4x4x300 seems likely so we'll try that next week and see.
DL 2x5x315, 5x335, 5x345
Leg EXT
Leg Curls
GHR 3x8xBW+15lb
Bicep curls

Nice!

Thanks, someone else echoed your Solution and Acro orange suggestions. My gym will let me try them next time I go to see which I like best.

Gainz being made itt.

Good luck with 300x4x4

Thanks bros.

9/28
DB flat 8,7,7,7,6 x 70lbs
Chins, 19,11,10,
NG Chins 2x3xbw+45
OHP 3x5x120 (PR) I think, gotta double check
Sup Rows 4x10x135
Lat PD ss Flys 3x10
Dips 3x5xbw+35

Pretty good, some things to improve.

https://forums.t-nation.com/t/mark-r...-quotes/119757

Lol so many good quotes

Don't agree with basically anything Meg said, other than squeeze butt/tuck hips. Her grip and elbow position is whack.

Well damn, was thinking I was doing a bunch of things different/wrong. Got one you like?


9/29
SQ 5x10x240, 2x3x315, 1x335 PR. Was feeling feisty so loaded that **** up. But... see below vids for depth?
DL skipped them due to squats going on forever.
GHR 4x10xbw+15 (hard but gonna bump weight)
Leg EXT 4x10x13th pin
Bicep curls

Climbed for 30-45 min. Everything in my arms are feeling good.

Depth is questionable. Though tbf my pants were kinda jumbled in the hip crease. Idk, what do you think, pass? Prob no reason not to drop it a half inch though so there aren't questions marks besides them.

Seems like essentially right at parallel, so count it? Nice PR!

+1 also looked like you had 2 more in you.

10/1
Climbed, nice session outside. Lots of 3/4s, working more on "building my base." New v5 send "fat cat"

10/2
BW:183.6 (I've been seeing anywhere from 180.8-183.6 in the past week).
Considering how and when I want to go about cutting in the future. Not there yet but thinking whether I want to do shorter alternates of surplus/defitcit or like 4 on 2 off.

DB flat, 5x5x75
Chins, 15,15,13,10
DB incline, 10,10,10,10,8 x 55
Upright cable pulls, 3x10
Lateral side raise, 4x~10x15
Dips 4x5xBW+45
Lat PD 3x~8 ss Cable flys 3x~8

starting strength. granted I learned to press reading the 2nd edition and they changed it in the 3rd edition.

forearms perpendicular to the bar.
elbows slightly in front is fine.
Get your head/torso through asap.

10/3

SQ, 310x4, 345x1, 355x1 PR
Left elbow was angry AF. Was planning on doing 4x4x310 but after warming up then that first set I didn't think it was gonna happen with the elbow. Debated what to do, thought about quitting. I loaded up some more weight and just tried the singles.

Wore shorts and lifted shirt to get a view of the hip crease. Video below.

Popped some Advil and moved to accessories.

Leg Ext 4x10x14th-pin ss GHR 4x10xbw+15DB
Leg curl 4x10x12th-pin

Elbow calmed down and decided to bang out 2 more SQ sets

SQ 2x4x305

DL 315x5, 2x4x355. Lower back started to lose tightness on the 4th rep so I cut them there.

I am not quite sure what pissed my elbow off. I felt it a bit climbing sunday but wasn't bad. Felt it yesterday on upper body but it wasn't really enough to deter anything. With Squatting bigger weight though I need to focus on really letting the shoulders take all the weight and not letting much transfer into the elbow.

I actually took an initial breath/brace, didn't like it, re-breathed/braced, then squatted. It was a bit of an awkward rep. There might be another 5-10lb on a better day but it's pretty darn close to the 1RM I think.

Awesome PR!

I have that same slightly hesitating descent when I'm not sure I've got a particular weight in me, and I'm pretty sure it saps power. 365+ seems there once you get comfortable with having about tree fiddy on your back.

DL looked like a 12RM.

Thanks Monte!

Nice one!

Even the camera was shaking with respect at the DL

10/4
Night climbing sesh. Got really close on what would be first outside v7. Heroin, stone fort. A big move then fighting the barn door, to a sloppy slab top out. First 50 degree day we get going to try to knock it down.

10/5
DB flat 65 10,10,10,8,8
Neutral grip CU, 4x10xbw. Slow and no swing, other chins could have been influencing angryElbow.
OHP 3x4x125 (PR I think?)
Sup grip rows, 5x6x155
Inc DB, 4x(~7)x55
Dips 3x5xbw+45
Lat raises 3x(~10)x15 ss machine pulls 3x6x170

Thanks bro. Sometimes I think the floor's gonna cave.


--------------------

LC video, early attempt but you get the idea. I bet we tried it 20x. Such a sick problem.

10/6

SQ 4x4x310 Scheme PR. Elbow was still mad. Left knee/quad didn't seem like it was firing that well. Didn't hurt it just felt like groggy idk.

DL 315x5, 405x4, 405x3 I'm pretty sure I had good low back tightness on at least 3 of the reps on that 4 ball.

Leg EXT 14th-pin 12,10,10,10 ss GHR bw+20 10,8,8,5

Leg curls 3x10x12th-pin.

Considering adding another upper/chest day.

Got a bunch of cooking stuff, scale, thermometer for the inevitable cut. Weighed 184.8 this morning. Not cutting yet but prob by 190. Also going to look into getting some DEXAs done to track what's going on from month to month. I think I'm somewhere in the 15-17%. Abs still there but fading with this recent gain. I think I'd be comparably shredded to my initial pic (~150lbs) at 170lb.

Shame my bench is suck. Maybe I'll give it another go in the future since my shoulders have had some time off from it. Bigger arch would help.

10/7
~8mile on the mtn. bike. Man this area is just awesome for outdoors. Use to ride a fair amount, wouldn't mind getting it in 1x a week or so.

Went to gym for some light squats, mobility, and core. I think it is something I'm doing in the SQ that is pissing off elbow. Well, with heavier weights. Didn't notice it at all at 225, then just did a single at 315 and bam. Possibly will adjust hands and thumb over. It could also be the way I'm re-racking, doing it staggered and guiding one end in first.

Wheel rollouts 4x6x135.

In other news

https://www.steadymd.com/strength

This seems awesome. Cliffs: concierge style Dr for 99/mo, no copay, unlimited access, and they're integrated with labs, can write RX and order specialist work. I signed up, not sure if they're ready for the state of TN yet. Think they have at least like 20+ states though. Hope I can do it.

Also inquired with their coaching for nutrition/programming/technique. Feigenbaum and Baraki are the nuts.

10/9

Decided to BB bench again.

BN 135x10, 155x10, 175x7,6,6
Neutral grip Chins BWx11,11,11,10
OHP 130x3,3,2 100x10
Rows 4x5x195
DB incline 4x5x55
Lat PD ss Cable flys crossover

Feels like I did something else, idk
Elbow was pretty mild, barely noticed it, let's see tomorrow.

10/10

SQ 315x4,4,3,4.
These were limit sets for sure, as you can tell from my only 3 reps in the 3rd set wasn't high on confidence for 4th reps. Although thinking back the first set was pretty OK. I had my knee cave in a bit on the last rep/last set which I was just thinking about how that hasn't happened in a while. My form--staying in my legs has been solid this stretch with heavy weights.

Good news elbow was not screaming. I went thumb over the top, really tried not pushing up on the bar in the hole, and double step (as opposed to the staggered rerack) walking the bar in for rerack letting my back/shoulders support it all (on unrack as well).
Overall awesome run but I think it's time for a deload week and some easy days.

DL, 2x5x315, 5x345.
Was just pretty trashed from SQ, all the pop was gone and weight moving slow.

GHR, 4x8xBW+20, strugglin'
Leg EXT, 4x12x14th-pin

Climbed for an hr afterwards despite feeling pretty tired. Somehow I had a great session with several good sends and it was the best gym sesh in a while... I don't understand why, but I'll take it.

Should this man be a contender to be colored Golden? I am not a fan of flashes in the pan and weak upperbody push muscles. But it's the people's vote and he is still around putting up numbers.