Starting to get serious

[lazyaj]

Just got back from China. I didn't get nearly enough protein while I was there, and only got in about 7 or 8 workouts. I think I got a little fatter while I was there, but I don't think I lost a ton of muscle mass, so that's great!

First night we stayed at the hotel at Shanghai Pudong airport. The hotel gym had one cable machine and dumbbells up to 20 kg. I did some pulldowns, db bench, curls, lateral raises etc.

A few days later I went to a community gym in Nagoya Japan, basically like a YMCA. It was $3 to get in. All the employees were wearing matching track pants and wind breakers (the Japanese seem to be really into wearing uniforms). They had dumbbells up to about 30 kg, a smith machine, and a bunch of plate-loaded and selectroized machines, but no squat rack or even bench press! They had a really terrific iso leg press, which made it super obvious how weak my left leg is! They also randomly had a Hammer Strength Tibia Raise! Had a great leg workout there.

At the Toyota museum in Nagoya (amazing museum!) they had some exhibit with a handle and a force sense. I was amazed that my left tricep is WAY stronger than my right tricep! With my left arm I could max out the gauge without thinking about it. With my right arm, I had to cheat and use my shoulder, and it was a big struggle. It's confusing because my left arm always lags on overhead press, but I guess that must be due to my anterior delts and upper pecs, and not my tricep. (My right arm is the weak link on flat bench these days.)

Didn't get to work out again until five days later at the Westin hotel in Nanjing. They had a small but awesome gym - power rack and 120kg of bumper plates, dumbbells, and a few machines. They had a so-called sissy squat stand. I really like that thing! The feeling is in between a squat and a leg extension. They also had an ab machine which I used to do overhead tricep extensions. Benched twice there, squatted a little bit, and did deadlifts but failed 140 kg twice! :'( No belt appeared to translate to no self-confidence. What a bummer!

In Beijing, the World China Hotel had a great, fully equipped gym. Benched, squatted, and used a really nice Life Fitness pullover machine. They also had a Life Fitness glute machine I haven't seen before, like this model: goo.gl/images/3MwbhL. It really didn't seem to do anything for glutes, but may have really worked my adductor magnus. Not the best. I also tried squatting on a smith machine for the first time. I actually love it! I would set up under the bar, then step forward about a foot and a half before unracking. I used a fairly close stance with my feet forward. This gives a similar motion to a hack squat, and I could easily go way below parallel. Definitely want to do more of these in the future!

Anyway, hardest workout in Beijing was actually climbing the steps to the Great Wall! My phone reported it as 97 stories, though somehow my husband's phone said it was 105. Oof!

Back in Shanghai we stayed at the Dorsett Hotel, which was in a great location and was comfortable, and somehow had a more liberal internet policy than any of the other hotels. However, the gym was utter and total garbage, so bad I just didn't bother. They had a "multifunction" cable machine that was totally useless, and a few dumbbells that were on a rack in a hallway that people kept walking through. So dumb.

Anyway we got back yesterday morning, and I've never been happier! Can't wait to go back to Boss!

[lazyaj]

Sunday 4/1 Boss

Medium grip bench (kg) 20x20 30x20 40x14, 11, 10
Seated shoulder press 55x11,7,7
Skull crusher 35x13,14,13
DB self-supported row 40x15,11,10
DB lunge 20's x20,20,18 steps
Back raise 10kg x 13,10,10
GHR situp 15x18,15

Monday 4/2 Boss

Deadlift (kg) 60x15 82.5x15,13,13
Leg press machine 150x10 160x16,16,13
Ohp 55x11,9,9
CG lat pd to sternum 80x11,11,8
Face pull 42.5x13,14,13
Seated calf machine 70x11,12,9

Tuesday 4/3 Boss early am with Dan

Paused wg bench against doubled orange mini bands (kg): 50x3 52.5x3 55x2
Paused wg bench (kg): 50x8, 55x8
Ohp: 66x5,5,5,4,5
DB incline 30x12 35x2x12, 35x9
DB flyes 20x13,14,12
Rope pressdown a few sets

Saturday 4/7 Boss

KB swing 33x15, 55x15
Def deadlift (1 mat) (kg): 60x10 80x5 100x5 115x3 125x2x3 127.5x3 120x3
Def straight leg dl (kg) 60x8, x2x12
SSB calf raise standing on two mats: 132x12,x2x10

Sun 4/8 Boss

Illegal wide grip bench, low arch/no leg drive (kg) 20x10 35x2x8, 45x8 47.5x2x8 (@8,7) 50x2x8 @8,9
Slingshot bench, pinkies on rings (kg): 50x8 55x8 57.5x2x8
Seated ohp 55x5 65x5x5
Dips bwx7,x2x5
Barbell shrugs 10's: 185 205 215 225x3
Tate press: 20x3x15
DB unilateral pushdown 3 sets per arm (alternating arms)
Barbell curl 45x10,x2x8

Mon 4/9: saw doc about right knee, got xray

Tues 4/10 with Dan

Paused wg bench against chains (kg): 35x5 40x3 45x3 50x3 52.5x2
Paused wg bench (kg) 8's: 50 52.5 53.5
Ohp (kg) 20x5 30x5 32.5x2x3 32.5x3x4
DB unilateral tricep extensions 15x15, x10, x7, x7, 10x15+5
DB chest supported row w/2 second contraction 35x12,13,12,12,12
Dips with doubled green band: 15,15,12

Tues afternoon: visit ortho

Tues 4/10 evening at 24 RWC w/coworker

Leg press 15's up to 2 sets at 230
Pec dec 3 sets, lateral raise machine 3 sets, reverse fly on pec dec three or four sets
Plate pinches with 25's and 35# bumpers
Paused medium grip bench: 65x10 95x5 115x3 135x1
Lying hamstring curl/leg extension supersets with no rest, four sets

=====

Some good and some ok workouts. Overall feels good to get a bit back on schedule. I was planning to do the Renaissance Periodization Women's Physique template and did the first two workouts, but then Dan squashed that plan lol. He gave me a plan for bench that made a lot of sense to me, so I'll be doing that. We haven't come up with a squat or dl plan but for squatting anyway, I need to ease back into things. Hopefully make a dl plan next week.

For dl's, the deficits felt incredibly difficult. It feels like my dl has not just stalled, but gone backwards! I think I need to drop my ego, start out light, and gradually build back up.

As far as my knee, the ortho said that based on my story I likely had a minor meniscus tear. If I got an MRI it would probably confirm that, but there's no point really because my range of motion isn't limited so I wouldn't get surgery. He said to do PT (ie, bodyweight squats, leg press, leg extension, ham and glute work - everything I already do) and build up as tolerated. So, that's that.

Leg workout last night was killer. Great feeling!

[lazyaj]

Thurs 4/12 24hr ss mv

Row 500,500 (:45 s rest)
Shoulder machine 50x12 55x8 60x5 55x6 45x8
DB front raise (seated, paused) 10x15, 13/2, 11/4, 6/2/2
DB lateral raise (seated, paused) 10x10,8/2,7/2/1
DB pullover 35x16 40x12 45x8 35x9
Shrug machine up to 2 plates and a quarter per hand x 10
Curl machine25x15 30x12 25x11
Some dip bar l-sits, and hanging leg raises

Saturday 4/14 Boss

KB swing 33x20 55x2x15
Def dl (1 mat) (kg) 65x8 85x5 105x5 110x5x5
Def straight leg dl (kg) 62x5x3x12
Def SSB calf raise (kg) 30x12 62.5x3x12
Hip thrust 135x5x8
GHR situp 15x15 20x2x15
Timed hang 1:00 x2
Reverse hyper 90x15 140x2x15

Sunday 4/15 University

Illegal wide grip, feet up bench 45x10 75x10 95x10 105x10 105x7 105x8
Paused bench 115x5@9.5 95x5 100x5@6 110x5 115x5@8
Seated ohp 55x5 65x5x5
Tricep unilateral pushdown 15x8 x7 10x14 x12
Low row machine
Decline situps 17 15 12

Fun workouts. I had an 8 hour exam on Friday so I took things a little easy on Thursday night. Bench on Sunday was worse than the previous week, but I had my feet all the way up instead of down but legs not engaged, which makes the stability more challenging.

For deadlifts, I'm sad that I've lost so much strength and I don't quite understand how it happened. It would appear that all the trap bar block pulls had negative carryover! Haha. But I am where I am and I just have to work back up slowly.

[lazyaj]

Tues 4/17 @ 24hr san carlos

Leg press sets of 15 up to 260x3
Seated calf raise (4 sets)
BB good morning 4 sets of 10-12, 95-105 pounds
Leg extension/hamstring curl supersets, no rest x4
Bodymasters pullover machine, 3-4 sets
Chest supported row machine x4

Wed 4/18 Boss

Paused wg bench (kg) 20x15 35x8 42.5x6 50x5 57.5x3@7 62.5x3@9 65x3@9.5 x2f
Paused wg bench to 1 board (kg) 65x3x3
paused cg bench (kg) 50x3x8
ohp (kg) 20x6 31x5x5
DB incline bench 35x3x10
Cable overhead tricep extension, db single-arm overhead tricep extension
facepulls - 52.5x3x10-15

Sat 4/21 at OMR, Salinas

Block pull (4") 135x10 185x5 225x5 265x5 280x6x5 295x1 310x1
Deficit straight leg deadlift 140x3x12
Reverse hyper - 1 set, got a cramp, packed it in

Sun 4/22 University

Paused wg feet up bench (lbs) 45x10 75x10 95x8 105x8 110x2x8 105x8
ohp 55x5 65x3x5 x10
Rope tricep pd 4 sets to failure
Bent over row 110x3x12
Adductor/Abductor machine supersets, little rest: up to max out ab x10, adx7 (plus a hand-assisted reps)
Leg press x3
GHR situp bw x 12, 25x2x15

Decent workouts. Had a great leg day on Tuesday with coworker. Fascinated to try the Bodymasters pullover, I haven't seen that one before. It was ok, but not my favorite. Benching was decent. I think it would have been some kind of rep pr to get a second triple at 65kg (143) but not bad in any case. Not sure whether I'll take a deload on bench this week, I'll see what Dan says on Thursday.

The block pulls torched my erectors, especially down by my QLs. Definitely a good thing to be doing now. I think I'm going to alternate block pulls and deficit dl's the next month or two. I loved the gym (OMR) but it was super hot and I hadn't eaten well for a few days so I had to cut that one short. Benching the next day was good, better than the previous week.

Would have really liked to get an extra workout in Thurs or Fri, but that's life!

[tina722]

It looks like you go to a different gym every day of the week?!

Great workouts, I know the feels of deadlifts not progressing.

[lazyaj]

It looks like you go to a different gym every day of the week?!

Great workouts, I know the feels of deadlifts not progressing.

Haha yeah it's turning into a bit of a bad habit. But it's fun to mix things up and see different gyms.

I think I'm at the classic "intermediate dilemma" stage of lifting. On all of my lifts, I have a weight that I've never been able to get past on 5x5, no matter what I did. I've switched up my programming and set/rep schemes, but whenever I go back to 5x5 I still seem to have not made a lot of progress. I hope I can figure that out this year, but in the meantime I'm just trying to be patient on deads and rebuild slowly.

[lazyaj]

Tues 4/24 24Hr SS RWC

Good morning 10's: 95 115x3
ohp 45x10 65x7,7,6
Leg press a lot
Calves on leg press
Hamstring curl/leg extension supersets with no rest

Thurs 4/26 with Dan

Paused wg bench against orange micro bands (kg): 20x10 35x5 40x3 45x3 50x2x3 53.5x3 56x2@9.5
Paused wg bench (kg): 52.5x8 55x8
Ohp (kg) 25x7 31x4x5 32x5
DB incline bench 35x3x12 40x8
Triceps pushdown with straight bar a few sets
Facepulls up to 62.5x10 definitely a PR
unilateral db tricep overhead extensions

Sat 4/28 Boss

KB swing 33x20 55x2x15
Def dl (2 mats/3.75") (kg): 65x2x8 85x5 100x5 107.5x5 add belt 112.5x3x5
Seated calves
BB glute bridge 135x10 155x4x10
Reverse hyper 90x15 140x2x15
GHR situps 15x15 20x2x15
Timed hang 1:00 x 2

Sun 4/29 24Hr San Carlos

Paused wg feet up bench up to 105x8 110x3x8
Ohp 55x5 65x2x5 70x3x5
Tbar rows
Tricep cg pushdown
Adductor/abductor
Leg extension/hamstring curl
Shrug machine up to 130# per handle, sets of 10

Tues 5/1 with Dan

Paused wg bench with chains (kg) 20x8 35x2x5 40x3 45x3 48.5x3 51x3 52.5x3 54x3 57.5x2
Paused wg bench (kg) 55x8@8 x8@8.5
Ohp (kg) 20x5 30x5 32.5x5 35x3@10 x3@10
Then did a bunch of accessories with my dad: db incline bench, seated close grip cable row, tricep pushdown, GHR situps

Sat 5/5 Boss

KB Swing 53x2x15
Block 4" block (kg) 65x6 85x6 100x6 add belt 115x5 130x4x5 plus 5 with straps
Barbell Shrugs (not strict) up to 315x10 woohoo!
BB glute bridge 135x10 165x5x10
Reverse hyper 14's: 90 140 160 180x2
Def SSB calf raise (kg) 60x10 70x5x10-12
Ohp 45x5 70x4x5 70x7
1 arm hanging leg raise 5 reps each hand, 2 sets
Hanging leg raise 2x10
GHR situps 3x15

Sun 5/6 University

ohp 45x10 60x5 70x5x5
Paused wg feet up bench 105x8 110x8 115x7 plus a tng rep, 110x8
WG lat pd/tricep rope pd supersets
Triceps rolling extension 17.5's three sets with pauses
Leg press 4x
DB rdl 50'sx14 55's x 12, 15, 20
Planks 25# for :45 45# for :30 25# for :30
Leg extension one set 90x15 @totally dead

Had some good workouts. My QL's and low erectors were so toasted from doing block pulls three weeks ago, I knew I had to take it a little easier on the deficit day. That helped because the more recent time I did blocks, it felt great! Definitely have been missing those. I don't miss deficits, and since I don't have problems at lockout I think I will stop doing them again haha. They just make me sore in a way I don't like.

Bench has been increasing the last few weeks. Should have benched this morning but my session was double-booked so I just went to work instead. Not sure if I'll try to bench tomorrow, or just skip heavy bench this week.

I really wanted to go watch the US Open this weekend in San Diego but I waited to long to get plane tickets and now it's too much $$. But maybe it's for the best because I'm being pressured to take the USAPL judge exam this Sat instead so I can judge a meet in a few weeks!

[lazyaj]

I'm confused about whether to maintain this journal, but anyway here's an update for a few of the last six weeks! lol

Thurs 5/17 am with Dan

pwgb (kg) 20x8 35x10 42.5x5 47.5x3 52.5x2 57.5x2 62.5x2 67.5x1 (failed) 67.5x2@9.5
Inc bench 45 degrees 95x4 85x5x5 65x15
Tricep overhead cable extension x3
close grip cable row
close grip bench pushups
db lateral raise

Thurs 5/17 night @24 SS RWC w/coworker

Leg press 230x3x15
Lying hamstring curl
rear delt fly up to 95x10
Leg extensions
bicep curl machine
db shoulder press
facepulls
ab bench leg pullins
1 hand db dl and hold w/85, a few times each hand

Sat 5/19 Boss

Block pull 4" blocks (kg) 5's: 60 80 95 105 add belt 120 132.5x5x5
Block pull 8" blocks (kg) 132.5x3 137.5x3 142.5x2x3 (@9, @10)
DB shrugs 70's x5x15
ohp 5's: 44 55 66 71x2 72x3 74x5@9
Reverse hyper 14's: 90 140 180x3
Seated calf 50x16 75x12 85x10 95x9
Paused hanging leg raise 3x8
GHR situps

Sun 5/20 University

Pwgb feet up 45x10 75x8 90x8 105x8 115x7 (fail) 105x8 115x6
pcgbp 95x3x12
ohp 50x8 70x4x5 last set @10
Seated hammer curl
Concentration curls
straight bar curls
EZ bar rolling tricep extensions
Unilateral tricep cable pushdown
standing hamstring curl up to 45x7
inv donkey calf raise up to 180x10
leg extension up to 125x10
adductors
ghr situps 0x15 20x2x10

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

These were some good workouts. Things got hectic with work, taking the judges exam, etc, so I went 11 days without the gym. It was a bummer. But then I doubled 67.5 kg on wg bench (after failing the double on the first try) which was awesome. It's so hard to come back and hit a difficult bench after missing it!

Also, I decided to start doing more bicep exercises, so that I "look like I lift" hahaha.

[lazyaj]

Tues 5/22 am w/Dan

pwgb against orange micro bands (kg): 20x10 35x5 42.5x2 47.5x2 52.5x2 55x2 57.5x2@9.25
ohp (kg) 20x6 27.5x5 32.5x5 35x2x3 35x4@10
DB inc 30x15 35x3x12
Skull crushers x4
cg lat pd to sternum x3
cg bench pushups

Wed 5/23 Boss

Goblet squat 30x10 50x10 60x10 70x10
Hb squat 44x8 88x8 110x3x8
ohp (#s 52x7 63x7 (kg 35x1 37.5x2 35x2x3 strip set: 35x3 32.5x2 30x2 27.5x3 25x4 22.5x5 20x5
sumo dl (kg) 60x5 70x2x5 80x2x5 90x5 100x2x5
GHR situps 0x25

Sat 5/26 waiting for pl meet to start

ohp 66x4x77

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

weird week, didn't get very much done.

[lazyaj]

Mon 5/28 Boss

kb swing 33x15 44x15 55x3x15
dl hips high/hips low 3's (kg): 65 75 85 95 add belt 105
Pause dl 105x2x5, x4 gave up
ohp (kg) 25x5 30x5 32x5 33.5x5 34.5x2x5 33.5x6 x5
barbell glute bridge 10's: 135 155 175x4
lying hamstring curl x5
ghr situps 0x20 20x15 25x12
seated calves 45x16 70x14 80x10 90x2x6

Tues 5/29 am w/Dan

pwgb 1 board (red foam) (kg): 35x5 42.5x5 50x5 55x5 60x5 63.5x5 66x4 fail 68.5x3 70x3
pcgbp 1 board (kg) 55x2x5
inc bench 75x2x12, x10
chest supported row 25x8 35x8 45x4x8
dips 9 7 6
cg overhead tri cable extension x4
ez bar culrs x3

Wed 5/30 Boss

Goblet squat 45x10 60x3x10
HB squat 44x10 77x10 110x2x10 121x10
ssb box squat 66x5 99x5 121x2x5
captain's chair leg raise 3x"10+5" (not sure what that meant)
GHR 6 6 5 3 5
GHR situp 25x8 30x8 35x8
Hamstring curl x4
unilateral hamstring curl x3
ohp
reverse hyper 90x14 140x2x14 140x12
Back raise 20x10 15x10

Thurs 5/31 24hr SS RWC

db bench 30x12 42.5x2x12 x8 x12
Leg press 10's: 90 140 180 220 250, 270x15
DB shrugs 70's 2x10 2x12
DB row 50x10 55x2x10
tri rope pd
cg lat pd
facepulls
leg extensions 100x14 115x10 135x8

Sat 6/2 Boss

DL (kg) 65x8 85x8 100x8
Block pull 4" (kg) 5's: 110 120 130 135x5x5
Def sldl (kg) 65x12 70x2x12
ohp 5's: 44 55 66
axle ohp 72.5x7 x7 x6 x6
barbell glute bridge 135x10 185x5x10
Seated calf 45x12 70x8 85x8 95x8 105x2x6 80x13 60xburnout
db shrug 60x15 70x15 75x15 x11
barbell shrug 10's: 135, 225, 275 295 315, 275x10+5 cheat reps

Sun 6/3 University

pwgb 45x10 75x10 95x8 105x8 110x8@6.5 115x8@7.5 120x8@8
wide grip bench (paused reps 5-8) 125x8@9
pcgbp 115x2x5 120x3x5
ohp 5's: 45 60 70 75x4
curls
serratus press
rolling tricep extensions
uni cable tri pd
facepulls

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

The week started off a little rocky, but ended pretty solid. Felt terrible while doing the pause deadlifts so I just gave up. The next day, I somehow failed the 5th rep of 66kg to a 1 board, but then tripled 70! Maybe that's a rep PR? not sure. I'm really glad that Dan can tell when I'm failing for no good reason, and makes me keep going anyway.

[lazyaj]

Tues 6/5 am w/Dan

SSB box squat (kg) 30x8 50x5 60x5 add belt 70x2x5 80x3 85x3 90x3
SSB box squat against orange (light) bands (kg) 30x3 50x3 60x3 70x3x6

Friday 6/8 at "Flex" (Florida Extreme) in Jacksonville

pwgb 10's: 45 75 95, 6's: 110 125x3
inc bench 30 degree 65x10 75x10 85x3x8
seated bb ohp 45x5 65x4x5
unilateral leg press
lying hamstring curls
ghr situps
iso high pull down

Sun 6/10 University

hb squat 10's: 0 45 75 105, no lockout: 125x4x10
pause dl mid shin 5's: 135 185 225 245x5
shrugs 135x10 185x10 225x10 245x2x10245x15 185x20
inv donkey calf 90x15 140x12 180x10/0x15 (two rounds), 180x10
back ext 0x15 25x15
dl hyper 30x2x15
leg extension x3
standing hamstring curl x2

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

Had to do an emergency last-minute work trip, so that kind of threw things off. Box squats were a lot of fun. pause dl's felt easy. The gym in jacksonville was AWESOME but I was pretty tired so not the greatest workout. Then I had to leave the gym early sunday because this moron wearing a crapton of cologne came in and I couldn't breathe. Hahahah ugh.

[lazyaj]

Mon 6/11/ Boss

paused football bar bench 33x8 63x5 83x5 103x3 113x3 121x3 128x3x3 133x3
paused cg football bar bench 83x8 103x2x8
ohp 45x10 60x5 65x5 70x4 65x5
chest supported row 45x10 45x2x12 45x2x10
tri rope pd
ez bar curls
facepulls
db lateral raise

Tues 6/12 @24SS RWC

HB squat to box 45x10 85x8 115x6 135x6
Sumo dl 135x10 175x2x10
Inc bench 45x10 65x10 85x8 95x5 95x4
curls
chest supported row
planks

Wed 6/13 am w/Dan

SSB box squat against orange (light) bands (kg) 30x8 30x5 50x5 60x3 70x5x3
Def dl 1.5" (kg) 80x7 2's: 100 110 120 125 127.5 130 132.5 135 137.5
Lying hamstring curl unilateral x3
ghr 3x6
ghr situps 0x15 25x2x15

Sat 6/16 Boss

Barely paused wg bench (kg) 20x10 35x10 42.5x8 50x8 55x8 57.5x3x8
pcgbp 5's (kg): 50 55 56
ohp 55x5 55x5 66x5
axle ohp 72.5x5 74.7x2x5 78x5@10
db inc 30x10 35x2x10 40x8
EZ tricep rolling ext x3

Sun 6/17 Boss

hb squat no lockout (kg):0x10 20x10 40x10 50x10 add belt and sleeves 60x4x10
block pulls 4" (kg) 5's: 65 85 100 115 125 135 137.5x2 gave up
unilateral lying hamstring curl
ghr situps 15x15 25x15 30x12
optimal grip seated cable row x3

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

Interesting training week. I didn't have wrist wraps in Jacksonville and the benching really ended up bothering my right wrist. So I swapped in the football bar to give it a chance to calm down. That thing is confusing! Totally unable to do overhead press afterwards. Did a few box squats and sumo dl on Tues, but the dl's were bothering my right knee a little bit. Was really tired and out of it Wednesday morning with Dan, but i finally woke up on my very last work set on box squats. Then he told me to do deficit doubles up to a top set. My best ever on deficits was 138kg for a triple last August, so hitting 137.5 for a double mid-week (and nowhere near peaked) was cool. Except Saturday I got a cramp in my right erectors (mid-back) right as I walked into the gym. So I swapped bench and dl days. Sunday I just felt discombobulated so I gave up after two work sets. I exceeded my maximum recoverable volume! haha.

On the other hand, it felt good to be squatting a (kilo) plate again. Happy to have been consistently moving the squats back up, little by little.

[lazyaj]

Mon 6/18 Boss

KB swing 35x2x20 44x3x16
DB rdl 30's x15 40's x15 50's x15 60's x3x15
Reverse hyper x3
calves x4
wg lat pd x4
stretching

back totally fried, gave up and went home

Tues 6/19 am w/Dan

illegal wide grip bench 6's: 77 99 121x6
DB ohp 20x25 20x20
DB unilateral lying tricep ext, about 75 reps total
Drag curl 33x15 38x15 38x13
Barbell curl 38x3x10
Serratus press 15's: 25 35 40 45
cg cable row x5
"W" facepulls 2.5x3x20
straight arm pulldown 4x10-15

Wed 6/20 24SS MV

ohp 50x15 60x6 70x7 x6 x2x5
iso decline 25x10 45x2x15 55x15
inc bench 65x10 75x2x10
lateral raise machine up to 50x2x10
abductor machine x5-6 sets 4303 tempo
adductor machine up to full stack x 10 reps 4303 temp
leg extension x3
shrug machine up to 2 plates and a quarter per side x10

Friday 6/22 Boss, Animal Barbell Club event

a few sets of warmup deadlifts, long talk with Robb Philipus

Sat 6/23 Boss

tempo hb squat 410x (kg) 20x10 40x8 55x8, add belt, sleeves, tempo 300x 62.5x3x8
pause dl mid shin (kg) 5's: 65 85 105 115x5
Farmer carries (weight in pounds per hand) round trip: 57 107 117 127; one-way: 147 167x2 147
Seated calves 55x15 65x15 75x10 55x15
lying unilateral hamstring curl x3

Sun 6/24 Boss

pwgb 1bd (red foam) (kg) 20x10 35x5 42.5x5 50x3 60x3 65x3 67.5x3 70x3@7 72.5x3@9 67.5x2x5
pcgbp 1bd 5's (kg) 50 55 57.5x2
db incline 30x10 35x10 40x2x10
opt grip cable row
spider curls x3
preacher reverse curls 23x4x10
tricep rope pd x2
tri lying uni db ext 100 reps (~10 sets)
GHR situps 0x3x15

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

Week started out terrible, but ended terrific. Wanted to do some extra posterior chain work monday, but I got a cramp in my low back from the kb swings and I couldn't get rid of it. I think I'm doing them wrong! Had an easy day with Dan, he put me on a new plan for my bench volume day. Felt great to move something fast for a change! Also, I love illegal wide. Went to 24 planning to do "a little" upper body before hitting legs, but ended up mostly on upper body and then started to run out of gas haha. Was hoping to do something dumb at the ABC event but never got in the groove. Saturday, it was ungodly hot in the gym but pause dl's moved fine. Then did farmer carries up to retard level. The best I've done before was 147 per hand, and I still don't know what possessed me to try 167 per hand except that someone else already had it loaded lol. The first time across the gym it was clean and I was in shock! The second time my right hand opened up 2 feet from my planned end point. Those heavy carries really hit my outer quads, not to mention challenge me to the very core of my being! RPE out of body experience!! Haha.

Sunday had an amazing bench day. Wasn't even able to get a really tight setup on any of the sets except 65 kg, and was getting some really iffy handoffs, but still easily hit a rep pr of 72.5x3@9. Really excited to triple 75kg in a few more weeks!

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

It feels great to get back to training more consistently, though it's also been really helpful to stay flexible on some aspects of training. I do have an overall plan though.

For dl, I'm alternating weeks between 5x5 pause off the floor/mid shin, and 5x5 block pulls from 4" blocks. I'm doing 4-5x8-10 hb squats to warm up - either tempo squats or "bodybuilder" (no lockout) squats. The dl variations go up 2.5kg every other week, and the squats go up 2.5kg once I feel good about doing 4x10. When I have too much fatigue I've just been dropping dl sets, but I don't feel the need to repeat any weights so far. This weekend will be 140 for blocks. I'm hoping to get to 145 on blocks, and 122.5 on pause dl, before I have switch those up, so another six weeks.

Some weeks I have a second squat day with box squats, but not every week. (My knee isn't ready to squat twice a week yet, more like 1.5x.) The box squats may or may not be followed by a dl variation, probably deficits.

For bench, I have a heavy day and a light day. For the next 6 weeks, the light day will be illegal wide. I'm starting at 6x6, will add weight until I can't, and then will drop weight and increase the volume. (Dan's idea - a bit experimental imo!)

For the heavy bench day, I've been rotating between 3-4 exercises. Bench against micro bands, bench to a 1 board (I'm actually using a 1" thick bar pad), bench against chains, bench to a 1/2 board (1/2" thick bar pad), bench to the chest.

I'm still trying to overhead press 3-4 times per week. It's not clear that my 1RM has gone up, but I'm definitely hitting rep pr's, which is great.

As far as accessories, I've been playing those a bit more by ear. I'm kind of obsessed with shrugs right now, after I realized that if I actually try on them I can go a lot heavier than I imagined. I'm trying to do unilateral hamstring curls at least once a week, to strengthen my right hammie. And I'm also making sure to do more unilateral tricep work, to strengthen my right tricep. I've been trying to hit calves twice a week: once seated, and once with straight legs (standing, leg press, inv donkey).

[lazyaj]

Tues 6/26 am with Dan

Dynamic hip warmup
Glute medius warmup with band at knees
SSB box squat (kg) 30x5 45x5 55x5 65x3
SSB box squat against orange (light) bands 55x5 65x3 75x5x3
Cambered bar good mornings, a few sets of 8, up to 105x8

Tues 6/26 evening 24SS MV

Bent over row 65x15 95x11 115x10 115x2x8
Decline db bench 37.5x15 42.5x15 47.5x10 52.5x10
Incline bench 75x10 80x2x10
Iso ohp machine 25x8 x11 x10
Lateral Raise machine x3
Squat machine 15's: 50 70 90
Abductor x3
Adductor x3
Shrugs on shrug machine
Leg extension 85x15 100x15 115x15
Unilateral seated hamstring curl x3

Thurs 6/28 at hotel

DB seated ohp 10x10 15x5 20x5 25x5 30x5 35x5 40x3x5 35x2x8 30x8 25x10 20x12 15x15

Sat 6/30 Boss

High bar squat, no lockout 10's (kg): 20 35 50 add belt 62.5x3
Block pulls (4" blocks) (kg) 5's: 70 90 add belt 110 130 140x4
Barbell glute bridge 135x10 185x3x10
(eat a snack)
DL hypers wide grip 45x10 85x3x10
Unilateral lying hamstring curl x4
SSB calf raise (no deficit, toes in) (kg) 50x15 60x15 70x2x15
GHR situps 20x15 30x15

Sun 7/1 Boss

Paused wg bench (kg) 20x10 35x8
Pwg bench against chains (kg): 42.5x3 47.5x3 50x3 52.5x3 @8.5 55x3 @9 58.5x2@9.5
Incline bench (kg) 5's: 35 40 41 42 42.5 43.5 44.5 45@8.5

Sunday afternoon: 6 mile hike on hilly trails

=============

Good training week. For the box squats, went a little heavier than the previous week. After Dan had me do good mornings with the cambered bar. Those are insane! So unsteady and frankly terrifying. Might become my new fave, we'll see. Had to run right after our session so I went back to the gym that night and did a volume workout. Had to travel for work Wed-Fri so only got to hit a few dumbbell presses on Thursday night, but I think pressing the 40's for a few sets is a pr. (Certainly felt like one! Haha.)

Saturday, block pulls went better than two weeks ago. Got through four sets but was feeling really fatigued (ate crappy while I was travelling) so had to call it there. I barely limped through the rest of the workout after having a snack, but was really lacking energy. I think my chiro is right that I have a low-grade SI strain, because the dl hypers were too heavy and kind of destroyed me. I really need to swallow my ego and work back up on hypers (of various forms) slowly!!

Sunday I also came to the gym feeling subpar (thanks to a co-worker goodbye party on Sat afternoon). Only up 0.5 kg on the last time I benched against chains. But, I started to pick up momentum on the inclines, and finally worked up to 45kg for 5 which I think is a rep PR. It would be amazing if I made progress on those finally! I still remember (vividly) having an out of body experience last November barely grinding through a single at 50 kg hahaha.

I'll probably go to 24 tomorrow night for volume bench, then back to the box squats on Independence day.

http://www.instagram.com/p/BkqgmnnBU...-by=irfpdotnet
http://www.instagram.com/p/BktrtzphE...-by=irfpdotnet

[lazyaj]

Tues 7/3 Boss

Paused illegal wide grip bench (kg) 20x10 35x10 45x6 50x6 55x6 57.5x6x6
DB ohp 25x20 x14 x10 x11
BB curl 44x2x10 x8 x6
DB unilateral tri ext 12x20 x2x15 x12 x11 x10 x10 x10
facepulls 32.5x3x15

Wed 7/4 am with Dan

Cambered bar box squat 85x8 107x8 add 2 chains per side x3 151+chains 5x3
Double light band clipped to dip belt march in place holding a 20# medicine ball, 1:00x2
unilateral lying hamstring curl
abs?
some other stuff but I forget

Thurs 7/5 @24SS RWC w/coworker

Inc bench 45x10 75x10 85x2x8 90x8
Dec DB bench 10's: 35 42.5 47.5x2
Seated DB press 25x15 x13 x11
DB shrugs 70's 4x10
Row machine x4
Lateral raise machine up to 60x6+1.5
Pec deck/rev fly x2-3
Face pulls x4
Lying hamstring curl x4
Leg extension 4x10 up to 125
Preacher rev curls x3
Bicep curl machine x3
Back ext bw 2x20
Captain's chair leg raise (on dip handles) 2x10

Sat 7/7 Boss

SSB bodybuilder squats (no lockout, no rest) (kg) 30x10 45x10 55x10 add belt 65x4x8
Pause dl mid-shin 5's (kg): 70 90 add belt 105 112.5 117.5x4
Yoke walk across the room 177 217 257 277 297 317x3
SSB calf raise on box 10's (kg) 30 50 60 70x2
Lying hamstring curl x2
DL hyper 44x2x15
GHR situps 20x2x15
Optimal grip seated cable rows x2

Sun 7/8 24SS SV

1:00 max rest between sets

Step-ups 18" box holding 30's: 4x20
Pistol box squat to 21" box: 3x10 each leg
Smith machine squat 0x10 50x10 bugged low back
Leg press 4100 tempo 180x4x10
Leg extension 15's 1010 tempo 90 95 90 85
Seated hamstring curl x4
Wide stance hb good morning 10's 45 65 75 85x2
DB chest supported row 10's 40 50x2 40
Straight arm pulldowns 10's: "60" "80" "90" "80"
seated hammer curl 20x3x12
Rear delt fly on the peck deck 10's 75 80 85 90

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

Good training week overall. Tues was really stressful at work and I didn't get to the gym until after 8 pm, but I kind of forced myself to stick with it and eventually everything went well. Benching was pretty easy, except that I was really having a tough time doing my own handoffs with that grip. Wednesday morning Dan switched out the SSB for the cambered bar. That thing is somewhat terrifying but it was also a lot of fun. Weight at the top was probably over 200# but I'm not really sure. Look forward to doing those again, but probably not until next Friday. The marching in place thing was rough hahaha. Hips were really tired/sore the next day. Saturday, had a great time at the gym. The warmup sets for pause dl's felt slow and really difficult, so than I started actually trying and the work sets were fine. I tried to do a fifth set but I was too hyped
up by the cheesy EDM, and the second rep I accidentally stiff-legged, then the third I pulled off the floor, so then I gave up. Talked my gym friend into doing yoke walks. It was only my second time doing them, so 317 is the heaviest I've ever done. Somehow that felt more difficult than the farmer carry at 347? I don't really get that. But the yoke seems to stress my knees more. I also (barely) stood up with the yoke with 495 on it, which was definitely stupid but also pretty fun haha. Today, basically a recovery/pump workout. I kind of love the wide stance good mornings! Look forward to doing more of those. Interestingly, the smitch machine squats made my low back act up, so I cut those off really quick. Really want to baby my SI until it is no longer an issue at all!

BW still around 177. Really want to lose about 2-3 lb's of fat, but not at the expense of continuing to hit rep PRs every week. But, I have been starting to restrict my calories a little bit, and I really want to add in some cardio, so we'll see how it goes.

[lazyaj]

Mon 7/9 am with Dan

Paused wg bench against orange micros (kg) 20x10 35x2x5 42.5x5 47.5x3 52.5x3 55x2x2 58x2@10
ohp, "gentle" push press with the axle, a bunch of sets
lateral raise with chains, 5 sets
JM press, 5 sets

Tues 7/10 Chicago hotel

Elliptical 15:00
Treadmill 12:00

Sat 7/14 @ Trilogy Los Gatos in the morning

Paused illegal wide bench 45x10 80x10 115x6 (misload) 120x6 130x6x6
Incline bench (~30 degrees) 5's: 45 70 85 90 95x5
Unilateral lying db tricep extensions: 10's x2x25 x3x15 x12 (1:00 rests)
db lateral raise 10x20 x12 x10
DB underhand front raise 10x8 x10 x12
Cable self-supported row 3x15

Afternoon: brisk walk, about 3 miles

Sun 7/15 Boss early afternoon

Cambered bar squats (kg): 38.5x10 48.5x10 add belt 58.5x10 68.5x4x10
Block pulls 4" (kg) 5's: 70 90 110 130
gave up, went home

Mon 7/16 24ss MV late

db step up's 16" 30's x 10 19" 30's x 4x10
Smith machine squats 10's 50 70 90 100x3
Leg extension 95x12 105x12 x11 x10 plus burnout pulses
Straight-leg dl 95x15 145x2x10 95x15
Seated hamstring curls 10's 70 80 85 90
Abductor machine 4003 tempo 8's 160 175 190 205
Seated calf machine 25x10 50x15 75x10 100x3x8 45x23
Shrug machine 45x15 90x15 115x10

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

Kind of a weird training week. Definitely wasn't at my strongest benching with Dan. Got slammed at work so didn't make it back to the weights until Saturday. Volume bench was a pretty huge rep pr, I was never able to complete 130 for a 5x5 when I was doing that kind of training in the past. But Sunday stunk. The cambered bar is really difficult for me. I kept ending the sets too bent over, and it took a toll on my back. My last warmup on blocks felt terrible, so then I just gave up and went home. Not sure what was going on but I guess I needed a deload. Went to 24 Monday after work and did my leg accessories. Between the steups, smith squats, and leg extensions, my quads were toast, like barely able to walk haha. On the bad side, straight leg dl's were bothering my SI joint a bit at 145. I need to figure out a prehab/rehab plan so that my SI goes back to normal. It's not getting worse, and it only seems bothered by specific movements, but it's not getting better either.

BW stable around 177. Adding in two cardio sessions per week, for now.

[lazyaj]

Tues 7/17 Boss late night

Paused football bar bench (kg) 15x6 30x5 40x5 50x3 55x3 60x3 61.5x3 62.5x3@9.5
Paused cg football bar bench (kg) 47.5x3x8 (really hard, especially 2nd set)

Wed 7/18 hotel gym

DB presses 20x8 24x6 30x6 35x6 40x6 35x6
DB self-supported rows 40x3x12
Tricep extensions
Hammer curls
rear delt flys
treadmill 15%, 3 mph, 15:00

Friday 7/20 with Dan in the morning

SSB squat to box (kg) 30x8 50x5 add belt 70x5 80x3 85x4x3
SSB good morning 40x10 50x4x10
GHR 8 8 6
Rev hyper (Strict) 45x3x10
Lying unilateral hamstring curl 2x12
Decline situps 10x12 25x8 20x8
Hanging leg raise to the side (strict) 2x10
Seated calf 90x2x12

Sat 7/21 Boss

Paused Illegal wide grip bench 6's (kg): 20 37.5 45 52.5 57.5 60x6 finish @8.5-9
Incline bench (kgs) 5's: 20 30 37.5 42.5x2 43.5 44.5x4 (failed 5th) 42.5x5@9
Zpress 65# x7 x8 x6
Lying Unilateral db extensions 10x16 15x10 10x20 12x12 x3x10 x2x8
db lat raise 10x15 12x2x10 15x2x8
DB underhand front raise 10x4x10
Cable fly x5
facepulls

Sun 7/22 Boss

Yoke walk laps 277 317 277
Yoke walk halves 297 317 337 357x2
Deadlift 3's (kg): 70 90 105 120 132.5 137.5 140@10
Pause dl 125x2x2
Seated calves x3
Lying hamstring curl x2
Back extensions x2
GHR situps x2

-----

Decent training week. Really rushed on Tuesday for benching but I got the work sets in and went up 1kg since last time doing that bar a month ago. Traveled for work Wed-Thurs. Tried hitting shoulders Wednesday at the hotel but they were toast from the football bar haha. Squats with Dan on Friday morning went better than expected, though not super fast. Still getting the hand of them. Saturday morning, benching went great. Will probably go up 1kg on that next weekend. Today was a mixed bag though. Got up to plates on the yoke which was fun, but wasn't really in the mood to deadlift. Finally I did triples off the floor. Still struggling with start position from the floor. I did the 137.5 with breathing at the top, grip n rip style, and they moved great. Went up 2.5 kg, took it from the floor, and the third rep was a miserable grind. Oh well. I really wish 140 felt easier at this point, but it doesn't so have to keep grinding up from below.

Traveling again for work tomorrow, then next week will be a ****-show at work, so not sure whether I'll be in the gym again until next weekend! We'll see.

[tina722]

Traveling again for work tomorrow, then next week will be a ****-show at work, so not sure whether I'll be in the gym again until next weekend! We'll see.

Hope you survived. I'm sure you'll enjoy getting to the gym this weekend. Still reading along and always impressed by the volume in your workouts.

[lazyaj]

Hope you survived. I'm sure you'll enjoy getting to the gym this weekend. Still reading along and always impressed by the volume in your workouts.

Thanks Tina. Last week was rough, but it's over now! Thank God.

Mon 7/23 at hotel in Dallas

Straight arm pulldown x3
Arnold press x5
DB rear delt fly x3
Cheat db curls x4
Overhead tricep extension x3
DB rdls 15x30, 35, 40
Treadmill for 30 minutes

Sat 7/28 Boss

Paused wide grip bench (kg) 20x5 40x5 50x3 52.5x3 57.5x3 62.5x3 65x3 67.5x3@9 rep pr?
Paused wg bench to 2bd 72.5x3 75x3@10
Floor press (kg) 40x5 50x5 55x5 57.5x2x5 50x2x10
DB incline bench 30x10 35x10 40x8 40x6
EZ bar rolling pullover x4
EZ curl x4
Underhand front raise x3
DB lateral raise x3-4

Sun 7/29 Boss

Dynamic hip warmup
High bar squat 10's (kg): 20 40 55 65 67.5 70x2
DL off 4" blocks (kg) 75x8 95x5 110x5 125x3 135x3 140x3 145x3 very slow
Give up, go home

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

Rough training week, and life week in general. Fun workout Monday night at the hotel. Was slammed by work and also some unwanted work drama, so didn't get back to the gym until Saturday. Benching went pretty well. Last time I did paused triples to the chest was in May, and I got up to 67.5x2@10. So, definitely an improvement. On the other hand, just couldn't get the 2 board right, and was surprised at how difficult the 75x3 was (second rep was basically a grind, third required mental refocus and talking myself through it every step of the way). Sunday my squats moved really well but the block pulls were way way slow. I'm really frustrated with my deadlift, some weeks it moves fine, other weeks I'm pulling at half speed and I can't understand why.

Dan suggested I change my dl programming, since obviously I've hit some kind of wall and I'm not getting anywhere right now. He suggested that I raise the blocks to 6", and work up to top set of 2-4. Then for backdowns, one week do 5x5 (or similar) off the floor, the next 5x5 from a deficit. I may adjust the rep schemes somewhat, but this sounds good to me.

As far as squatting, I probably need to rethink that too. The idea of squatting before dl in order to pre-fatigue the legs isn't a bad idea, but since I tend to stiff-leg all my pulls it's probably not the most productive for me. I think I need to move squats to their own day. But the problem has been being able to consistently get to the gym more than three times a week, or some weeks more than two times!

[lazyaj]

Friday 8/3 at home

Paused cg bench 12's: 45 85 110x3
Overhead press 55x10 60x10 65x8

Sat 8/4 Boss

Frame carry 152 252 292 add belt 312
Block pulls 6" (kg) 60x5 80x5 95x5 add belt 110x5 125x5 135x5 140x3 145x3 150x3@8.5
SSB good morning (kg) 45x8 55x8 57.5x8 60x8
Reverse hyper (strict) 25x3x12
GHR 3x5
Bulgarian split squat 0x10 40x2x10 (back got tight after second set)
SSB calf raise 10's 50 60 70 75 80

Sun 8/5 University

Wide grip pin press up to 130x3 @ difficult
Incline bench 100x3x5
close grip floor press 95x7 105x7 110x7 115x6@11
cg cable row x4
db rolling pullover 17.5x10 20x3x10
underhand front raise 10x4x10

Monday 8/6 with Dan

SSB squat to 11.5" box with deadlift stance, up to 75 kg plus 1 chain 3x5
Def dl 1.5" (kg) 100x3 130x3 142.5x2 (failed 3rd, still a PR)
Back ext 0x15 15x2x15
Lying unilateral hamstring curl x3
Seated calf x4
chest supported row 8's 45 55 65
GHR situps 20x3x15

Wed 8/8 Boss

Paused illegal wide grip bench (kg) 20x8 37.5x8 50x6 57.5x6 62.5x2x6 x5@9.5 x6@10 x4@9.25
DB incline bench 35x10 40x10 45x2x6 40x7
Lying unilateral db tricep extensions 10x20 15x10 12x5x10
DB lat raise 15x3x10 (PR!)
DB underhand front raise 12x3x10
DB rows 50x8 60x8 70x8 70x2x6
Curls 2x20

Tues 8/14 on vacation

kb swing 20x40
Back extension bw x15
Squat 85x8 115x8 135x8 155x5
Smith machine squats 90x3x10
Leg press 10's, relax at bottom with sled on pins
High bar good morning, feet together, up to 105x10
Seated calf, x5
Seated hamstring curls

-------

Not a lot of time for training. Was on vacation but got sick so only made it to the gym once.

The SSB dl-stance box squats were really fun. Definitely want to try that variation again. Also, pretty huge PR to get 62.5x3x6 on illegal wide bench. But I wasn't able to get the full 6x6 so for my bench volume day I will drop the weight and shift to 8x8's next.

Previous best def dl was 138x3, just over a year ago. So 142.5 for a double was a tiny PR of sorts, though not anywhere near where I'd like my PRs to be. On the other hand, I wasn't even sore the next day, so something is obviously off in my training.

What did make me sore was the Bulgarians, holy crap! I think when I used to do those, I did them too heavy so they really didn't work for me. Now that I have a little bit of quads, I think it's time to bring them back in the mix.

Just got home last night but about to head out of town for a conference, probably won't be able to work out while I'm there, then next weekend is Boss of Bosses so probably no training that weekend either. :'( Looking forward to September!!

[lazyaj]

Sunday 8/19 24Hr in San Diego

Paused wide grip bench 45x10 45x5 85x5 110x5 130x3 135x3 140x3@9 110x8 115x2x8 115x6
Incline bench 85x2x8 85x7
Decline bench 95x8 105x8@10 100x8@10 (right tricep failing)
Arnold press
Pec deck/Rev fly
Triceps pushdown
Curl machine
Wide D handle seated row

Wed 8/22 with Dan

Duffalo bar box squat against green monster minis, 81x2; higher box 81x5x2
SSB good morning (kg) 50x8 60x8 60x6 60x8 62.5x8
KB bulgarian split squat 30x12 35x2x12
Ab wheel

Thurs 8/23 Boss

Buffalo bar, pinkies on rings (kg) 25x10 40x5 45x5 52.5x3 57.5x3 62.5x3@9.5 65x2 67.5x1@10

Friday 8/24 Boss of Bosses - load bars for 7 hours

Sun 8/26 Stanford

HB squat 45x5 85x5 115x5 145x5 170x5@7 190x3@8 205x3@9 220x2@9
Paused hb squat 185x3x3
HB good morning 95x8 105x3x8
Standing hamstring curl

Tues 8/28 Boss

Paused wide grip bench against chains 35x5 45x3 55x2 57.5x2 60x2@9.5
Buffalo bar paused wg bench 5's 50 55 57.5x2 60x2
Med grip blue slingshot 60x8
Med grip red slingshot 70x3@easy 77.5x1@fail 75x3@enough for the day
DB incline bench, some seated db ohp

Thursday 8/30 with Dan

SSB box squat 2 mats 30x10 add two chains mostly off the floor (37kg) 50x5 60x5 3 mats 70x3 75x2 (lost balance) 75x3 4 mats, lower the chains: 85x2@2 100x2x2 @9 @8
SSB good morning 55x8 57.5x8 60x8 62.5x8 65x8 45x15
KB bulgarians 35x10 44x2x10
GHR situps 0x10 20x10 30x2x10
Seated calves up to 100x8
Seated low close grip cable row up to 14x8

--------

So many things going on the last few weeks. Strange workout in San Diego. Really weird mix of men at that gym, and no women. It was kind of like a gay gym but for dudes who were either married to women or had girlfriends, but were maybe hooking up? Who knows. Really enjoyed squatting with the buffalo bar, so comfortable! Also, really loving the high box squats. Thursday I was helping set up for Bosses, but mostly that involved working up to a max single with the buffalo bar lol.

Boss of Bosses was Fri-Sat and I was there all day, both days. Friday I thought I would spot and load for like 20 minutes tops but then it turned into seven hours. It was actually really fun! But I was super tired at the end of it. Highlight of Friday was definitely the fact that the guy who does the QuarterSquatGang insta bombed out on squats for depth! lol. Saturday I mostly stayed out of loading except for the flight B benches. I got to watch most of the meet, except the women's deadlifts. Highlights were Kristy Hawkins finally (and easily) getting her 330 bench, Stefi Cohen's first and second squats which were both ATWR, and Andrew Herbert failing his second squat but then coming back and crushing it on his third to chip his own ATWR. Boss Barbell family totally killed it!

I thought that would be enough pl to last me a while, but Sunday morning, to my great surprise, all I wanted to do was squat heavy! I haven't had that desire in 9 months. Really fun time, got up to 220# (100kg) high bar for a double, and then did pause squats. But still recovering from loading so had kind of a short workout. Tuesday I had no plan whatsoever for bench. Hit my target top double but it was shaky and frankly not good. Backoffs I finally got it together and they were tight and easy. Then tried some heavier work with the slingshot, which was confusing. I think I'm going to do that weekly for a while. Yesterday morning, more box squat with Dan. Still struggling with the technique a bit but I ended the day with my best set of the day, which felt great. Last two doubles were 100kg bar plus around 30kg chains at the top, so pretty heavy! Felt good.

I decided on my next meet - I want to do Slingshot Record Breakers on Nov 11. Psyched to use a deadlift bar, a squat bar, and KNEE WRAPS!!! Haha. Currently on the wait list, hopefully I can get added to the roster.

[lazyaj]

Friday 8/31 Boss

Deadlift (Texas bar, kg) 65x8 85x5 105x5 add belt 125x3 140x2 150x1 155x1
Deficit dl 3" (kg) 110x5 115x2x5

Sat 9/1 Boss

Paused wg bench to 2 board (kg) 201x10 40x4 55x4 65x3 75x3@10 77.5x1 failed 2nd
Buffalo bar paused wide grip 50x6 55x6 50x2x8
Curls with swiss bar
DB flyes

Sun 9/2 Stanford

High bar squat 45x8 95x5 135x4 170x3 195x3 215x3 225x2
HB squat to bench, a bunch, light weight
DB RDL 65x2x10 75x2x10
Calf machine

Mon 9/3 Stanford

Incline bench 45x8 75x8 85x8 90x8 95x2x5 85x2x8
Paused cg high touch point 6's 95 105 110
Pin press 1:00 rest 95x4x6 100x2x6
Arnold press
DB pullovers
Curls
Wrist curls
DB rows
Facepulls

Thursday 9/6 with Dan

Belt squats x4
Bulgarian split squats x2
SSB squats 80kg 4x5
RDL 85x10 95x10 95x7 feel like I'm dying
GHR situp x3
Lying hamstring curls x3
Seated calves x3

Sat 9/8 boss

Paused wg bench (kg) 20x10 40x8 45x8x8
DB incline 30x10 35x3x10
Z press from pins 65x4x6
Seated DB press 20x20 x13 x10
Stuff

Sun 9/9 Speed Power Strength gym, with Kim Walford

Deadlift, Eleiko bar 135x10 185x5 225x5 add belt 257x3 285x3 315x2x3 @8 @9.5 backoffs for technique
Trap bar dl, a bunch of sets

Tues 9/11 Boss

Paused bench (ring finger on the ring) 20x15 40x8 52.5x4 60x3 felt crappy 62.5x2 65x1@8 67.5x1@8.5 70x1@8.5-9
Paused football bar bench 56.5x6 51.5x3x6
Pasued cg football bar bench 46.5x2x8
Lying DB tricep ext
Lying kettlebell tri ext
Flyes
Facepulls

Wed 9/12 Boss

HB squat (squat bar) 25x10 45x6 60x5 add belt 75x5 85x5x5
Squat to box, a few sets up to 92.5x2x3 moving blah
SSB good morning up to 65x8

give up, went home

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Mixed training. Stress level has been through the roof, between work stuff and family stuff. Such bad timing! Training highlight 1 was hitting a casual 70kg bench with at least a rep in the tank. That's my 5th time in my life benching that weight, but that is obviously going to change because now I can do it on a so-so day. Highlight 2 was going to a little clinic Kim Walford did last weekend. First triple at 315 (~142.5 kg) I had probably two reps in the tank. I was thinking I'd add 10 pounds and do another triple which is why I stopped at 3, but as it turned out my second triple at 315 was kind of bad and the third rep was really slow. Should have just gone for the extra reps lol! Anyway Kim gave me a lot to think about with deadlift. The main thing, of course, is that I loaf along and haven't been working hard enough for a long time. And highlight 3 was pulling 155kg for a single, which is a non-meet-day gym PR lol.

Squats last night were lame. Have a session with Dan tomorrow morning, hoping to give wraps a try. About eight weeks out from Record Breakers.

[lazyaj]

Fri Sept 14 with Dan

Belt squat x3
Squat with light wraps, a bunch of sets at 85 kg

Sat 9/15 Boss

Move some really heavy crap

Sunday 9/16 Stanford

Paused wg bench (lb's) 45x20 85x8 115x3x8 x7 100x10 105x3x8
DB press
Arnold press drop sets
Tricep machine
Bicep machine
Pec deck/rear fly
Rows

Mon 9/17 with Dan

Deadlift up to 125x5
4" block pulls up to 135x8@9
Deficit dl (3") up to 100x9@7
Belt squats
some other stuff

Wed 9/19 Boss

Pwg bench 20x15 35x10 45x5 55x5 60x5 62.5x5 65x4 failed fifth rep, might still be a PR?
Paused buffalo bar bench 45x8 50x8 52.5x8 55x8
Seated db press
Arnold press
Chest supported rows, assisted sets of 70x10
Rolling thunder holds (fooling around)
DB front raise
stuff

Really hit or miss with training. Life is definitely getting in the way. Also, I've been having vertigo on and off since last Sunday. I get it mostly when I bend over, or when I put my head back. The sensation is always that I'm falling to the left. I thought it was gone on Tuesday but then it came back Wednesday. Frustrating.

First time squatting in wraps was interesting. I can't believe how tight a "loose" wrap feels! The first few sets were awful, but slowly I got it together. Was really hoping to squat last night but it didn't work out. Haven't tried squatting since the vertigo started, not really sure how that's going to work.

[tina722]

Training with Kim Walford?!? I don't follow the PL scene, but still didn't realize she was in California. Is that going to be a regular thing?


Sorry to hear about the vertigo, hopefully it passes.