-
I've always found that it takes me several sessions of heavy squats to go up in weight significantly after a layoff, while for deadlifts I can usually get back to a heavy weight after only a couple of sessions. If the other sets were light then you should be able to move up in weight quickly I think.
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[QUOTE=Heisman2;1557069161]I've always found that it takes me several sessions of heavy squats to go up in weight significantly after a layoff, while for deadlifts I can usually get back to a heavy weight after only a couple of sessions. If the other sets were light then you should be able to move up in weight quickly I think.[/QUOTE]
Ya I'm basically doing this weird thing where I'll either hit a top set of 3 or 5 for my heavy squat day, and then do sets of 8-10 on the other day with lighter weight, and try to slowly add weight to everything every 3-4 weeks. Similar idea on bench, just slow sort of weird progression, seems to be working somewhat? Idk, it's at least fun and doable while cutting.
[U][B]7/24/18 - Upper Power[/B][/U]
[U][B]Competition Bench[/B][/U]
Bar x 10
135 x 8
175 x 5
205 x 5
225 x 1
255 x 1
[B]255 x 5[/B] - Paused PR! Happy with this for sure. Felt pretty heavy, 9.5 RPE.
235 x 2 x 6 - Both sets were touch and go, with a full pause on the 6th rep
[U][B]Plate-loaded Shoulder Press[/B][/U]
45 per side x 12
75 per side x 2 x 10
45 per side x 10 sitting backwards on machine
SS w/
[U][B]Neutral-grip Lat Pulldowns[/B][/U]
[B]160 x 2 x 10[/B] - Never done that before, these are getting noticeably stronger which is awesome
120 x 12
[U][B]T-Bar Rows[/B][/U]
2 plates x 2 x 12, slow with pauses at top for most reps
[U][B]Triceps and Biceps[/B][/U]
4 sets of each, 10-15 reps for various movements
Strong day! Off tomorrow, then high rep squats Thursday.
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I alternate heavy/light days at times. It's a logical scheme (especially if it works, haha). Nice benching. I haven't benched with a barbell in many years and I'm curious what I could do if I dedicated 4 weeks to it.
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[QUOTE=Heisman2;1557265581]I alternate heavy/light days at times. It's a logical scheme (especially if it works, haha). Nice benching. I haven't benched with a barbell in many years and I'm curious what I could do if I dedicated 4 weeks to it.[/QUOTE]
This is probably the longest I've ever consistently benched, starting like a year ago? Twice a week for the most part - 3-4x during Sheiko a few months back, feelsgoodman
225.8 this morning, weight is back on track - Onward and downwards! Logging last night's leg hypertrophy session:
[U][B]7/26/18 - Legs[/B][/U]
[U][B]High Bar Squat[/B][/U]
135 x 5
165 x 3
215 x 3
215 x 12
215 x 15 - Solid, pretty smoked after the relative AMRAP. Form was a bit off for this set, got a bit too hyped lol.
[U][B]Hack Squat[/B][/U]
1 plate x 10
2 plates x 10
1 plate x 12 with super close stance, heels touching, constant tension in quads
[U][B]Quad Extensions[/B][/U]
2 sets of 12-15 and 1 drop set of 20
SS w/
[U][B]Seated Hamstring Curls[/B][/U]
3 sets of 12
Feels like I did more exercises but I think that was actually it.
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Changed things up a bit with tonight's push hyper session:
[U][B]7/27/18 - Push[/B][/U]
[U][B]Bench, feet up and slightly narrower grip than normal, touch and go[/B][/U]
Bar x 2 x 15
95 x 8
135 x 6
185 x 5
205 x 6, 8, 8, 8, 7, 8, 8 (53 total reps @ 205)
[U][B]Single-arm DB Shoulder Press[/B][/U]
40 x 12 seated
50 x 12 standing
40 x 12 seated
[U][B]Incline Hammer-strength Machine, 1 arm at a time[/B][/U]
1 plate x 2 x 10
SS w/
[U][B]Flies[/B][/U]
25 x 2 x 15 (one set on cables, one set on incline bench w/ 25lb kettlebells)
[U][B]Decline Bench[/B][/U]
155 x 20 (Friend was doing it and I decided to try it for a set, lol)
[U][B]Single-arm Shoulder Press with Cables, trying to mimic a behind-the-neck movement[/B][/U]
50 x 2 x 12
Great session, really enjoyed it. For bench, I wanted to try and do 50 reps at 205 - I did 225 for a 3 x 10 a month or so ago and that was a lot of volume for me, I figure a fun way to add volume is just to pick a weight and a number of target reps that would be a relative overload and get there in however many sets it takes.
Golfing in the morning so I decided to skip triceps tonight and do them tomorrow along with back, bis, rear delts, and traps. Might even do some deadlifts or block/rack pulls if I'm feeling up to it but idk, we'll see.
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Hit a few quick workouts on Saturday and Sunday, just some light back arms and shoulders work. Also traded in my Evoque and my old 350z for a 2015 LR4 on Saturday, pretty pumped.
Average weight for the past week: 226.1 (down 1.4 lb from previous week)
Hitting legs tonight after I pick up the LR4!
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Logging last night's squat session, pretty short one as I didn't get to the gym until close to 8
[U][B]7/30/18 - Legs[/B][/U]
[U][B]High Bar Squat[/B][/U]
Warmups
135 x 3
175 x 3
205 x 1
225 x 1
- belt on -
245 x 1
265 x 1
265 x 8 - Best/heaviest set of 8 I've done in quite a while, not a PR as I have done 10 or 11 in the past but still solid. Also that 10 or 11 was an all-out AMRAP
245 x 2 x 8 - Strong backoff sets too, some sessions last month I had nothing in the tank for backoff work so that's good
[U][B]Single-leg Leg Press[/B][/U]
1 plate per side x 2 x 10
[U][B]Seated Hamstring Curl[/B][/U]
165 x 2 x 10
Short and sweet, felt good though. Bench and upper body after work today, 225.0 this morning and feeling good
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Benching was shyt tonight but other than that a good session! About time, I knew a deload would be necessary soon, been adding reps and weight pretty much week over week so all good!
[U][B]7/31/18 - Upper[/B][/U]
[U][B]Bench[/B][/U]
Bar x 10
95 x 8
135 x 5
185 x 5
225 x 1 (paused)
245 x 1 (paused)
245 x 6 - Bleh, wanted 8 but all good
225 X 7 - That's enough benching for today lol
[U][B]Incline Bench[/B][/U]
115 x 12
135 x 2 x 12
[U][B]Neutral Grip Lat Pulldown[/B][/U]
140 x 3 x 10
[U][B]Shoulder Press[/B][/U]
70 x 9 (DBs)
1 plate + 25s (plate-loaded machine) x 15, 12
[U][B]Rows[/B][/U]
1 light set of chest-supported rows on an incline bench, 1 set of single-arm cable rows 80 x 8
[U][B]DB Curls[/B][/U]
6 sets total, hit the 50s for 8 and then 7 reps which I haven't done in a while, then a bunch of lighter work with 40s and 30s
[U][B]Single-arm OH Tricep Extensions[/B][/U]
40 x 7
30 x 3 x 10-12
[U][B]Seated DB Lateral Raises[/B][/U]
15 x 12, 6, 6, 6, 6 (very minimal rest)
Good pump brahs. Feeling a low weigh-in coming, we'll see!
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New morning weigh-in low: [B]223.2[/B]
Off day today - Going to go for a bike ride with gf after work, will report back if the cardio doesn't kill me on the spot
-
Solid leg session tonight - My girlfriend bought me a Rogue Ohio Power Bar for my birthday lmao, so I actually brought it to my gym near the office tonight and hit some front squats & RDLs with it to test it out. Pretty sick
[U][B]8/2/18 - Legs Hypertrophy[/B][/U]
[U][B]Front Squat (!)[/B][/U]
Bar x 10
95 x 5
115 x 5
135 x 5
175 x 5
195 x 5 - Felt great! Really easy, full pause on 5th rep. Happy with this since it's been months since I did these
[U][B]RDLs[/B][/U]
135 x 10
225 x 12
245 x 12
175 x 10 slooooow
[U][B]Leg Press[/B][/U]
3 plates x 12
4 plates x 10
5 plates x 10
4 plates x 15
4 plates x 10 into 3 plates x 8 into 2 plates x 8 drop set
[U][B]Quad Extensions[/B][/U]
2 x 15
SS w/
[U][B]Seated Hamstring Curls[/B][/U]
2 x 12 @ 160
One set of walking lunges SS w/ kb squats to a low box just to burn out the quads a bit more
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Average weight for the past week: 224.2 (down 1.9 lb from previous week)
Legs tonight - Currently bloated and hung over from the weekend lol
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Rough week for nutrition last week - Had an unexpected funeral and had to drive to NJ on Wed, drive back Thursday, headed to NH Friday for a wedding I was in, wedding Saturday, and then finally home Sunday. Yesterday morning I was 230.0 lol, already back to 233.4 today. No real harm done!
[U][B]8/13/18 - Legs[/B][/U]
[U][B]High Bar Squat[/B][/U]
Warmups
225 x 10
245 x 10
225 x 12 - Solid!
[U][B]RDL[/B][/U]
235 x 10
275 x 10
[U][B]Leg Press[/B][/U]
4 pps x 2 x 15
4 pps x 10 into 3 pps x 15
[U][B]Bulgarian Split Squats[/B][/U]
50 x 5, 6
Upper tonight, heading to Montreal after work tomorrow. Found a decent looking gym nearby so that's good
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Finally done travelling and/or going to weddings for a while! Hallelujah
Montreal was ****ing sick though - I did find a great gym too, run by this older bodybuilder guy who took a lot of pride in his place. It was called Gym Saint Sauveur, highly recommend it if you're ever in the area. Also managed to get 3 real sessions in, and ate relatively well the entire time, which was great. Still classic bloat from the wedding on Saturday, woke up at 229.8 yesterday and back to 225.0 today. Time to press on to 215 and then to 205 now that these god damned trips are done!
Highlights from recent lifts:
225 x 10, 235 x 10 touch and go bench in Albany on Saturday 8/18
Hitting 3 x 12 dips with relative ease on my last upper day, feltgoodman
Logging last nights lift now that I am back home for the foreseeable future:
[U][B]8/20/18 - Legs[/B][/U]
[U][B]High Bar Squat[/B][/U]
Warmups
45 x 5
95 x 5
135 x 3
175 x 3
205 x 2
- belt on -
235 x 1
255 x 1
[B]275 x 10[/B] - Matches PR I haven't hit in 4.5 years! Ass to grass high bar this time, lol. Very happy with this
205 x 10 backoff set
[U][B]Hack Squats[/B][/U]
1 plate x 12
2 plates x 10
1 plate x 2 x 10
[U][B]Hamstring-focused Back Extensions (not sure what actual thing is called, basically a GHR style back extension)[/B][/U]
Bw x 12
Bw x 10 - These are ****ing killer, adding these in for the next few months
That was it, aside from maybe 10 total reps of bodyweight lunges. Hit the sauna for a while after this and then went home lol. ****ing gassed from that 275 x 10 top set, very happy though.
Upper tonight should be fun
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Solid upper workout Tuesday I forgot to log, then got food poisoning yesterday, was bloated for a few days even though I wasn't eating much. Stayed home from work yesterday with typical food poisoning issues lol... ended up hitting legs at like 6pm but I couldn't squat so I deadlifted and did 3 sets of accessory movements. Hardly ate also, no appetite until later in the day.
At any rate, new weigh in low this morning: [B]221.8[/B]
Feeling much better today, think I got everything out of my system lol. Excited for a chest/back session tonight! Will log this one
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Well, I lied, but highlights from the last few lifts lol:
Bench on Friday: 275 x 1 paused felt pretty slow/heavy, so i decided to do an amrap touch and go set at 225 and hit
225 x 12 - PR!
Followed up with 205 x 2 x 8 feet up, and some plate-loaded pressing (I believe it was 2 plates for 2 x 12)
Also did shoulders, more chest, and triceps
Saturday - Back, biceps, some rear delts. No real highlights to speak of.
222.2 weigh-in this morning, pretty strong calories this weekend but no boozing or anything. Excited to continue trending downward over the next few weeks.
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[U][B]8/27/18 - Legs[/B][/U]
[U][B]High Bar Squat[/B][/U]
Warmups
235 x 10
215 x 10 (no belt)
215 x 18 - Pretty gassed after this lmao, wanted 20 but the 18th rep my form was questionable for sure so I called it
[U][B]Straight-leg Back Extension, Focus on Hamstrings/Glutes[/B][/U]
BW x 12
BW x 10
BW x 8
[U][B]Leg Press, varied "stances"[/B][/U]
3 plates per side x 20 + 10 reps of calves
3 plates per side x 20 + 10 reps of calves
[U][B]Quad Extensions[/B][/U]
3 sets of 8-12 light weight, quads were fried
Solid session, happy with the volume and how everything felt. This was week 1 of a new hypertrophy block in my mind, last time I started at 205 for 3 x 10 on squats and built up from there.
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Starting to follow the Renaissance Periodization general bodybuilding template to structure my workouts, with a few alterations - Namely spreading out some of the upper body work to accomodate a 5x/week schedule rather than 4x/week, and adding a few sets here and there for direct arm work.
First workout with the RP template last night, felt good! I'm selecting high bar squats, incline bench, and neutral grip pulldowns for my main lifts.
[U][B]8/28/18 - Upper - Week 1 of Basic Hypertrophy Block[/B][/U]
[U][B]Incline Bench[/B][/U]
45 x 12
95 x 8
135 x 8
155 x 3 x 12 (Target RPE 7.5, most exercises are using about 85% of my 10rm this week)
[U][B]Dips[/B][/U]
BW x 12
15lb DB x 12
15lb DB x 10
[U][B]DB Flat Bench[/B][/U]
85 x 11
85 x 10
85 x 9 - First exercise that I felt some fatigue hitting, RPE 8.5
[U][B]Plate-loaded Row[/B][/U]
80lb per side x 12
80lb per side x 10 (Somewhat fatigued)
[U][B]Lat Pulldown[/B][/U]
140 x 10
140 x 8 (Fairly fatigued at this point)
[U][B]Biceps[/B][/U]
4-5 sets of 8-10 between BB and seated DB curls
[U][B]DB Upright Rows[/B][/U]
35 x 12
35 x 10
[U][B]Tricep Rope Pushdowns[/B][/U]
2 sets of 15 light weight
Good workout, sticking around 2000 calories and 200 protein, weight for this week is trending just over 222.
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[U][B]8/30/18 - Legs[/B][/U]
[U][B]Front Squat[/B][/U]
Warmups
155 x 10
155 x 10
145 x 10
[U][B]DB Lunges[/B][/U]
35 x 10
35 x 10
35 x 8
[U][B]"Bench" Deadlifts (Calves against a bench to keep legs straighter, basically halfway between a RDL and SLDL)[/B][/U]
135 x 12
135 x 12
185 x 12 - Should do all at 185 next time
[U][B]1L Quad Extension[/B][/U]
70 x 15
70 x 12
Solid session, not 100% sure if I'm going to do a Push day or a Chest/Back day for my Friday lifts.
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Solid shoulder and arm workout yesterday, then played WoW for no bull**** like 12 hours - Dangerous **** brahs
New weigh-in low today: [B]220.2[/B]
Feelin good mang, might say **** it and hit legs a day early since I have the long weekend and nothing to do...!
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Backlog of peace
[U][B]9/3/18 - Legs - Week 2 of RP Bodybuilding Template[/B][/U]
[U][B]High Bar Squat[/B][/U]
Warmups
245 x 10
245 x 8
245 x 8
245 x 6
[U][B]Leg Press[/B][/U]
3 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
[U][B]Single-leg Leg Press[/B][/U]
1 plate per side x 3 x 10
[U][B]Seated Calf Raise[/B][/U]
80 x 3 x 12
[U][B]Upper Body - Week 2 of RP Bodybuilding Template[/B][/U]
[U][B]Incling Bench[/B][/U]
Warmups
165 x 12
165 x 10
165 x 8
155 x 10
[U][B]Dips[/B][/U]
15 lb x 4 x 12
[U][B]DB Bench[/B][/U]
80 x 13
85 x 10
85 x 10
85 x 8
[U][B]Neutral-grip Lat Pulldown[/B][/U]
145 x 12
145 x 10
145 x 10
[U][B]Plate-loaded Chest-supported Row[/B][/U]
2 plates x 2 x 12
[U][B]Tricep Rope Pushdowns[/B][/U]
42.5 x 15
42.5 x 12
[U][B]DB Curls[/B][/U]
35 x 10
30 x 12
[U][B]Cable Lateral Raises[/B][/U]
10 x 10
10 x 12
Solid sessions, notably harder than last week with the added 4th sets on lots of movements. The way the template works I think I'll end up hitting 4 sets again next week - This week was difficult enough so that next week likely won't push much harder, but we'll see.
Weight sitting just over 221, should break under 220 soon!
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New weigh-in low yesterday: [B]219.6[/B]
Finally breached 220 boys! Worth noting this was a 1:30pm weigh-in though, lol. Celebrated with some pizza and mozarella sticks with gf, 222.8 this morning. Feeling good, lots of legs tonight.
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Tough ****in workout tonight
[U][B]9/10/18 - Legs[/B][/U]
[U][B]High Bar Squat[/B][/U]
Warmups
255 x 8
255 x 8
255 x 5 -Lol whoops
255 X 7
255 X 6 - Most difficult squats so far. Program will regulate accordingly, curious to see what it prescribes for next week. I'm assuming 5 sets again
[U][B]Leg Press[/B][/U]
4 plates per side x 5 x 10
[U][B]Hamstring-focused Back Extensions[/B][/U]
BW x 10
BW x 8
[U][B]Seated Hamstring Curls[/B][/U]
115 x 2 x 12
[U][B]Calves on Hack Squat[/B][/U]
1 plate per side x 3 x 12
OOMPH
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Huge new low weigh-in today: [B]216.4[/B]
218 yesterday so not a fluke, suh! Logging yesterday's push workout
[U][B]9/18/18 - Push, Week 4 of Renaissance Periodization BB Template[/B][/U]
[U][B]Incline Bench[/B][/U]
Warmups
175 x 8
175 x 8
175 x 8
175 x 8
175 x 10 - Very happy with this. 42 reps at 175, definitely a volume PR. Last week was 40 reps at 165
[U][B]DB Bench[/B][/U]
90 x 12
95 x 12
95 x 9
90 x 10
90 x 10
That was it for last night, had a 20 min work call between incline and DB lol. Going to lift tonight and hit back/arms.
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And we're back, apparently
Cliff notes: Squatted 405 2 weeks ago!! Pumped brahs. New goal is to hit 500. Didn't honestly think I would ever hit 405 again but it wasn't all that hard after all, so let's push it.
Current bw: [B]238[/B]ish
Goals: Continue to push PL total (current maxes from tests in October are 405 sq, 285 comp bench, 500 deadlift but I can push deadlift higher if I train it) and to get down to ~12-14% Bf (probably ~215 lb).
Current split is 3x/week squatting on Kaizen's protocol, doing my own upper body programming:
Monday: Squat 1
Tuesday: Upper
Wednesday: Off
Thursday: Squat 2
Friday: Push
Saturday: Squat 3 and Pull
Sunday: Off
Kicking off a brand new training block so let's log it.
[U][B]Week 1[/B][/U]
[B][U]10/21/19 - Squat 1 (Beltless)[/U][/B]
Warmups
275 x 3
215 x 2 x 8
[U][B]Clean Deadlift[/B][/U]
Messed around with 6-7 singles here, didn't go above 275
[U][B]Bulgarian Split Squat[/B][/U]
BW x 3 x 15
[U][B]Pallof Press[/B][/U]
40 x 2 x 12
[U][B]10/22/19 - Upper[/B][/U]
[U][B]DB Bench[/B][/U]
3-4 work sets ramping up weight, worked up to 110 x 6. Goal for the next 6-8 weeks is to focus on this movement primarily for upper body and to hit the 125s for at least a few reps. Never touched them
SS w/
[U][B]Rows[/B][/U]
2-3 work sets ramping up with DB rows
2 sets of cable row (145 x 12, 130 x 15)
[U][B]Machine Shoulder Press[/B][/U]
2 x 10 @ 8
[U][B]Dips[/B][/U]
BW x 2 x 12
SS w/
[U][B]Assisted Pullups/Lat Pulldowns[/B][/U]
2 sets of Assisted, 3 sets pulldowns 8-12 reps
[U][B]Cable Flies[/B][/U]
2 x 15
[U][B]Triceps[/B][/U]
3 sets of I forget
[U][B]Forgot to do delts/biceps[/B][/U]
[U][B]10/24/19 - Squat 2[/B][/U]
[U][B]Squat (Belt)[/B][/U]
Warmups
335 x 1
295 x 2 x 3 - Way easier than Monday. Had to adjust back after basically 2 weeks off (deload + sick)
[U][B]Block Pulls[/B][/U]
5-6 singles at 315/365, barely anything just for fun
[U][B]Cable Goblet Squat[/B][/U]
3 x 12
[U][B]10/25/19 - Push[/B][/U]
[U][B]Incline Bench[/B][/U]
Warmups
175 x 2 x 10
[U][B]Machine Chest Press[/B][/U]
1 plate x 12
2 plates x 10
1.5 plates x 10
1 plate x 10
[U][B]DB Skullcrushers[/B][/U]
27.5 x 2 x 12
[U][B]Cable Tricep Pushdowns[/B][/U]
3 sets, last being a drop
BACK BABY!!!!!!!!!!
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[U][B]10/26 - Squat 3[/B][/U]
[U][B]Pause Squat (No Belt)[/B][/U]
Warmups
275 x 1
235 x 3 x 5
[U][B]Sumo Deadlift Speed Pulls[/B][/U]
315 for a few singles
405 for 2 singles - First one was FAST - Finally felt right again after a lot of time not pulling sumo/not pulling much period
[U][B]Lat Pulldowns[/B][/U]
140 x 10
170 x 2 x 10
[U][B]Rows[/B][/U]
2 sets on cables, 10-12
[U][B]Incline DB Curls[/B][/U]
25 x 3 x 10
[U][B]Preacher Curls[/B][/U]
25 per side x 12, 10
Think that was it. Week 2 starts today, same **** as week 1 but heavier on squats with some extra sets added. Lets gooooo
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[U][B]11/4/19 - Squat 1 (Week 3 of block 1)[/B][/U]
[U][B]Squat - No Belt[/B][/U]
Warmups
295 x 3
235 x 3 x 8
[U][B]Accessory[/B][/U]
Honestly don't remember. Think I only did 1 set of split squats and a few singles on deads.
[U][B]11/5/19 - Upper[/B][/U]
[U][B]DB Bench[/B][/U]
Ramp-up sets
[B]120 x 4[/B] - Big PR! Goal of this 4-6 week block is to focus on db bench and to hit the 125s which I've never touched, hopefully for 4-5 reps.
100 x 8
100 x 6 feet-up
SS w/
[U][B]Cable Rows[/B][/U]
145 x 12
160 x 10
175 x 10
[U][B]Decline CGBP[/B][/U]
135 x 8
205 x 3 x 8
[U][B]Dips[/B][/U]
BW x 2 x 10
[U][B]Vertical Row, Kneeling[/B][/U]
30 x 12
35 x 10
[U][B]Tricep Pushdowns[/B][/U]
3 x 15ish
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[U][B]2/17/20 - Push[/B][/U]
[U][B]Bench[/B][/U]
Warmups
255 x 4
235 x 2 x 8 - Felt good!
[U][B]DB Inc Bench[/B][/U]
80 x 6
100 x 7
80 x 12
[U][B]Shoulder Press Machine[/B][/U]
2 x 10
[U][B]Tricep Pushdowns[/B][/U]
4 sets between V Bar and ropes
[U][B]Cable Flies[/B][/U]
1 x 15
Strong bench day! Hit 315, 325, 345 singles on beltless squat yesterday, all felt easy but the 345 i may have cut short. I think those are beltless PRs?
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[QUOTE=Anthonyxavcx;1597943121][U][B]2/17/20 - Push[/B][/U]
[U][B]Bench[/B][/U]
Warmups
255 x 4
235 x 2 x 8 - Felt good!
[U][B]DB Inc Bench[/B][/U]
80 x 6
100 x 7
80 x 12
[U][B]Shoulder Press Machine[/B][/U]
2 x 10
[U][B]Tricep Pushdowns[/B][/U]
4 sets between V Bar and ropes
[U][B]Cable Flies[/B][/U]
1 x 15
Strong bench day! Hit 315, 325, 345 singles on beltless squat yesterday, all felt easy but the 345 i may have cut short. I think those are beltless PRs?[/QUOTE]
Where to buy equipment during Rona quarantine brother? Lift when this is all said and 3 months back lifting to reach previous PRs. Havent lifted seriously since Impact closed in March