The Flywheel Effect.

[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 162.8
[B]Sleep [/B](Hours) ======== 8
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 60


[U]Primary Lift[/U]
[B]Overhead Press[/B]
45 x 5 (WU)
55 x 5
65 x 5
70 x 5/5/5/5/5
Smooth, controlled movement, focused on using the correct muscles. Felt good.


[U]Supplementary Lift[/U]
[B]Back Squat[/B]
45 x 7 / 95 x 5 / 125 x 3 / 150 x 4 (Warmups)
170 x 4
Good Squatting session. I made sure I was warmed up really well. That allowed me to get into a good position at the bottom of the squat, which obviously makes the entire squat motion better. It felt really good. Final rep was around a 7.5 RPE.


[U]Accessory Lifts[/U]
[B]Dip[/B]
BW x 8/8/8/8
Dropped from 10 reps to 8, and added a set. This made it a 2 rep increase from last time. I may try 3 sets of 11 next time

[B]Face Pull[/B]
45 x 15/15/15

[B]Farmers Walk[/B]
120 x 70/90/70


[B]Comments:[/B]
Got plenty of sleep, so my energy level was pretty good. I'll do Deadlift as the primary and Bench Press as the secondary lift tomorrow.

[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 162.8
[B]Sleep [/B](Hours) ======== 7.5
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 50


[U]Primary Lift[/U]
[B]Deadlift[/B]
135 x 3 (WU)
185 x 5
205 x 5
235 x 5/5/5/5/5


[U]Supplementary Lift[/U]
[B]Bench Press[/B]
65 x 8 / 95 x 5 / 115 x 2 (Warmups)
135 x 4

[youtube]lX4bCNME8w0[/youtube]


[U]Accessory Lifts[/U]
[B]DB Incline Press[/B]
50's x 7/7/7

[B]T-Bar Row[/B]
115 x 7/7/7

[B]Hanging Leg Raise[/B]
BW x 9/9/9


[B]Comments:[/B]
Nothing of note today. All reps on all lifts were solid. I had mentioned last week that 135 felt oddly heavy on Bench. It felt much better today. Still had several reps in the tank. I need to get a workout in this weekend since I'll need an extra day off at the end of next week to pack for my trip. Not sure whether I'll go tomorrow or Sunday, but I'll fit it in somewhere.

[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 163.8
[B]Sleep [/B](Hours) ======== 8
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 65


[U]Primary Lift[/U]
[B]Squat[/B]
45 x 8 / 95 x 5 / 115 x 2 (Warmups)
130 x 5
145 x 5
160 x 5/5/5/5/5
I felt okay in the warmup, but then struggled with the first 2 sets at 160. After that, each of the final 3 sets felt easier than the one before. The video below is the final set.

[youtube]7CiuGNCO7Jg[/youtube]



[U]Supplementary Lift[/U]
[B]Press[/B]
45 x 7 / 65 x 5 (Warmups)
85 x 4
85 x 2
I was supposed to do 5 reps at 85 pounds, but didn't remember until after I had re-racked and stopped the video. I went back and did 2 more reps right away. All of the reps felt pretty easy today. I still had several left in the tank. This is the strongest I've felt on this lift in about a month. It felt great.

[youtube]P79VvxQi2-k[/youtube]


[U]Accessory Lifts[/U]
[B]Pushup[/B]
BW x 27/27/27

[B]Face Pull[/B]
45 x 15/15/15

[B]Single Leg Curl[/B]
80 x 7/7/7


[B]Comments:[/B]
The gym was relatively empty. I was able to get in a rack right away and get to work. It was also easy getting set up to do video's. The session took longer than normal, primarily because it took me a long time to loosen up on squats. I started out taking pretty long breaks between sets, and being pretty methodical on the reps. From there things sped up, and I was able to work quickly. I was kind of sluggish because I had a long day yesterday. Had a friend visiting from out of town. We were hanging out from about 10am to 2am. I woke up feeling relatively rested today, but energy was down just a little. Tomorrow will be Bench Primary and Deadlift Supplementary. I'm expecting to have a good day.

[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 164.2
[B]Sleep [/B](Hours) ======== 6.5
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 65


[U]Primary Lift[/U]
[B]Bench[/B]
65 x 5 / 85 x 5 (Warmups)
100 x 5
115 x 5
130 x 5/5/5/5/5


[U]Supplementary Lift[/U]
[B]Deadlift[/B]
135 x 5 / 185 x 5 / 225 x 5 (Warmups)
275 x 5


[U]Accessory Lifts[/U]
[B]DB Shoulder Press[/B]
35's x 9/9/9

[B]Pullup[/B]
BW x 9/9/9

[B]Hanging Leg Raise[/B]
BW x 9/9/9

[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 164.4
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 8
[B]Workout Time[/B] (Minutes) = 60


[U]Primary Lift[/U]
[B]Press[/B]
45 x 5 (WU)
65 x 5
70 x 5
80 x 5/5/5/5/5
A couple of the reps at 80 pounds approached an 8 RPE.


[U]Supplementary Lift[/U]
[B]Squat[/B]
80 x 10 / 80 x 5 / 95 x 5 / 135 x 5 / 155 x 2 (Warmups)
170 x 5
I'm starting to figure out what works for me as far as warmup goes. I need to start out slow, with most of my reps at really light weights to get my joints loosened up so I can comfortably use full range of motion. Once I'm loosened up, It seems like I can make pretty large jumps between sets, and get up to my working weight pretty quickly (today wasn't a exactly a great representation of that, I realize. I definitely could've cut out a few of the reps at 135 at the very least, without any negative impact.) I just need to get a little better handle on the warmup process, but I've noticed a very clear trend that this approach tends to work well for me.
All of the rep at 170 were relatively smooth and easy. The Final rep was probably around a 6-7 RPE.


[U]Accessory Lifts[/U]
[B]Dip[/B]
BW x 11/11/11
As planned, did the 11x3, for a 1 rep increase in total volume from last week. The final rep required everything I had in the tank. I may need to start adding weight soon.

[B]Face Pull[/B]
45 x 15/15/15

[B]Farmers Walk[/B]
120 x 90/100/80
This was 40 steps more than I did last week at the same weight. For some reason my performance on this lift seems to vary enormously from week to week.


[B]Comments:[/B]
I'll be lifting again tomorrow, which will be my fourth consecutive day. Still feeling fresh though. I'll be doing deadlifts and bench. Not sure if I'll get in another workout before leaving town on Sunday. I still have a lot of things to do between now and then, so tomorrow's workout might possibly be my last until after Labor Day.

[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 164.2
[B]Sleep [/B](Hours) ======== 7.5
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 55


[U]Primary Lift[/U]
[B]Deadlift[/B]
135 x 5 / 185 x 5 (Warmups)
205 x 5
235 x 5
260 x 5/5/5/5/5


[U]Supplementary Lift[/U]
[B]Bench[/B]
45 x 5 / 95 x 5 / 115 x 5 (Warmups)
135 x 5


[U]Accessory Lifts[/U]
[B]DB Incline Press[/B]
50's x 8/8/8

[B]Cable Row[/B]
185 x 8/8/8

[B]Hanging Leg Raise[/B]
BW x 10/10/10


[B]Comments:[/B]
My session today was done at the gym at work. I had to change things up slightly to align with the available equipment. I tend to forget how much additional energy is required to let the bar down slowly when deadlifting. At this gym, it's basically deadlifting on concrete. There's just really thin carpet on top of it. I have to control it totally on the way down and set it down softly. It wore me out, lol.

Good session today though. Bench felt really good. As mentioned yesterday, this may be the last time I workout until after labor day. I may do a light session on Saturday, just to get the blood pumping, since I'm going to be sitting on a plane for 20+ hours the following day. I'm not really sure what I'm going to do when I return. I may just jump right into my next cycle and see how I feel. I also may insert a deload week to my body readjusted. We'll see...

[B][U]Portals 5x5/3/1 - Leader[/U][/B]
Weight (Pounds) ====== 163.0
Sleep (Hours) ======== 3
Energy (1-10) ======== 6
Workout Time (Minutes) = 25


[U]Primary Lift[/U]
[B]Squat[/B]
45 x 8 / 95 x 5 (Warmups)
125 x 5
145 x 5
160 x 3/3/3
I could feel my leg muscles breaking down right away at my working weight. I thought I may be able to do the 5x5, but it became apparent after the first rep that wasn't going to happen. I have a feeling I'm going to be extremely sore tomorrow.


[U]Supplementary Lift[/U]
[B]Press[/B]
45 x 5 / 65 x 4 / 85 x 2 (Warmups)
90 x 4
After the 2 reps at 85, I was doubting whether I'd be able to do 3 at 90. I ended up doing 4, with the last rep at about an 8.5 RPE. Not bad considering...


[U]Accessory Lifts[/U]
[B]Pushup[/B]
BW x 30

[B]Face Pull[/B]
42.5 x 18

[B]Single Leg Curl[/B]
80 x 10

Just did single sets on all of these. I was in a hurry since I had other commitments.


[B]Comments:[/B]
Got back from my vacation late on Sunday evening. Been working on getting my sleep schedule readjusted. I slept for about 14 hours that first night back, but then couldn't sleep last night and only got about 3. I should be mostly back to normal after this evening I think.

After not doing any exercise at all for almost 3 weeks, I wanted to ease back into things. I think I did that pretty well, but we'll see how I feel about that tomorrow, lol. I'll probably take a similar approach on all of my workouts this week, and then I should be able to return to normal next week.

[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 161.8
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 50


[U]Primary Lift[/U]
[B]Bench[/B]
45 x 5 / 85 x 5 (Warmups)
100 x 5
115 x 5
125 x 5/5/5/5/5


[U]Supplementary Lift[/U]
[B]Deadlift[/B]
135 x 5 / 185 x 5 / 225 x 3 (Warmups)
285 x 5


[U]Accessory Lifts[/U]
[B]DB Shoulder Press[/B]
25's x 4
35's x 6

[B]Pullup[/B]
BW x 6/6

[B]Hanging Leg Raise[/B]
BW x 6/6


[B]Comments:[/B]
I was able to do the primary and secondary lifts like normal, without too much difficulty. I still held back on the Accessory work. Press Day tomorrow.

[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 162.4
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 50


[U]Primary Lift[/U]
[B]Press[/B]
45 x 5 (WU)
70 x 5
80 x 5
90 x 4/4/4
I pushed it about as far as I could. The final rep on each of the 3 sets was a 9-9.5 RPE. I seemed to get a bit stronger as I went along.


[U]Supplementary Lift[/U]
[B]Squat[/B]
45 x 10 / 90 x 5 / 135 x 5 / 155 x 3 (Warmups)
175 x 3


[U]Accessory Lifts[/U]
[B]Dip[/B]
BW x 6/11

[B]Face Pull[/B]
47.5 x 12/12

[B]Farmers Walk[/B]
120 x 100/100
Trying to gradually increase my accessory work.


[B]Comments:[/B]
I'm feeling a bit better in the gym every day. I should be back to full speed next week. Lifts are feeling good for the most part, and I'm obviously really fresh after 3 weeks off. I'll do deadlift day tomorrow, and then take the weekend off.

[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 162.0
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 55


[U]Primary Lift[/U]
[B]Deadlift[/B]
135 x 5 / 185 x 5 (Warmups)
200 x 5
230 x 5
255 x 5/5/5/5/5
Good, controlled reps throughout. No problemo.


[U]Supplementary Lift[/U]
[B]Bench[/B]
45 x 8 / 65 x 5 / 95 x 5 / 120 x 4 (Warmups)
140 x 5
This was easier than the 5 reps at 135 I did last time. Felt good.

[youtube]e1gl72AH5eA[/youtube]


[U]Accessory Lifts[/U]
[B]DB Incline Press[/B]
50's x 9/9

[B]T-Bar Row[/B]
115 x 8/8

[B]Hanging Leg Raise[/B]
BW x 8/8


[B]Comments:[/B]
First week back was a success. I accomplished what I wanted to, which is to ease back into it. I struggled with Squats and OHP, while feeling pretty strong on Deads and Bench. I increase my accessory work a little bit each day. Next week I should be able to return to a normal workload. It will be the start of my second Leader cycle. I'll be working out 4 consecutive days on most weeks now (Mon-Thurs). I've done 4 consecutive days in about the last 3 weeks of workouts I've done, and have had any major issues with it, so I don't foresee any problems with running it this way.
I'll enjoy my weekend off, get some rest, and be back at it on Monday.

[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 161.4
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 6
[B]Workout Time[/B] (Minutes) = 75


[U]Primary Lift[/U]
[B]Squat[/B]
45 x 7 / 95 x 5 (Warmups)
125 x 5
135 x 5
155 x 5/5/5/5/5

[youtube]USRWg0nslsk[/youtube]


[U]Supplementary Lift[/U]
[B]Press[/B]
45 x 5 / 65 x 3 / 85 x 1 (Warmups)
90 x 5

[youtube]611dRheHqwM[/youtube]


[U]Accessory Lifts[/U]
[B]Pushup[/B]
BW x 25/25/25

[B]Face Pull[/B]
47.5 x 10/10/10

[B]Single Leg Curl[/B]
80 x 8/8/8


[B]Comments:[/B]
This was my first workout in a week. I got sick on Sunday, and was feeling under the weather all week. I'm still not fully recovered. I rested more than normal between sets today because I need the extra recovery time. I was able to make it through and hit all my reps, so it was a good day. I'm planning to try to lift the next 3 days in a row (Sat, Sun, Mon) if all goes well, because I won't be able to lift on Tuesday or Wednesday. I don't have anything urgent to do this weekend, so I should be able to get plenty of rest and have some good workouts. Tomorrow will be bench day.

Lift form definitely improved across all lifts pal - seems like you’re in a good groove right now to push on from here and Pr consistently for a while..

[QUOTE=daawhitty;1561328221]Lift form definitely improved across all lifts pal - seems like you’re in a good groove right now to push on from here and Pr consistently for a while..[/QUOTE]
Thanks for the comment bud. Feeling good about my lifts right now. Most importantly, my body is feeling really good. It's been quite a while since I've had any pain in my shoulders or knees. That's huge.

I was just thinking yesterday that I've got my lifts in a good place to be able to make some significant jumps once I start bulking. It might be a while before I get to that point though. I'm down 15 pounds since I started my cut, but diet and sleep have been a challenge for me, and it's taken much longer to lose that weight than I ever imagined it would. I was originally planning to cut down to 155. I took some progress pics last week though, and honestly can barely tell any difference from 6 months ago. I still have a lot of body fat on me. I'll cut to 155 and see what I look like at that weight, then decide whether I'll continue cutting or go on a bulk. I really want to get to a point where I can do a nice slow bulk for an extended period of time.

My programming right now doesn't even have me attempting any PR's, and I'm fine with that. It actually helps me with the diet, because I'm not fixated on how much weight I'm lifting. My goal in the meantime is to maintain my current lifts. Not gonna lie though, I'm REALLY eager to start increasing my lifts. I just need to bide my time right now and be smart about it.

[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 161.0
[B]Sleep [/B](Hours) ======== 8.5
[B]Energy [/B](1-10) ======== 7.5
[B]Workout Time[/B] (Minutes) = 70


[U]Primary Lift[/U]
[B]Bench[/B]
45 x 5 / 70 x 5 (Warmups)
90 x 5
105 x 5
120 x 5/5/5/5/5

[youtube]EM67L4BIt9k[/youtube]


[U]Supplementary Lift[/U]: 3-5 Reps @100% of Training Max
[B]Deadlift[/B]
95 x 4 / 135 x 3 (Sumo Warmups)
185 x 3 / 225 x 2 / 265 x 2 (Conventional Warmups)
305 x 2
285 x 4
I put too much weight on the bar for my work set, lol. Felt like I could've done 5 reps at 305, but I stopped at 2, as soon as I realized my error. I did the 285 set pretty much immediately, which was a mistake in hindsight. The 5th rep felt off as soon as it left the floor, so I just dropped it rather than trying to force it up in bad position. My back is still not staying tight enough overall. I'm leading with my hips too much. Right now, this is my best lift by weight, but probably my worst when it comes to form. I need to keep working at it.

[youtube]wIJbsdDLNII[/youtube]


[U]Accessory Lifts[/U]
[B]DB Incline Press[/B]
50's x 9/9/8
Couldn't get up the final rep. I'll try it again next time around.

[B]Pullup[/B]
BW+10lbs x 5/5/5
First time really doing these with added weight.

[B]Hanging Leg Raise[/B]
BW x 10/10/10


[B]Comments:[/B]
Today was the first time since I left for my vacation that I really felt right. My energy was good. I felt like I could push myself a little bit. Tomorrow will be press day.

[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== ? No weigh in today
[B]Sleep [/B](Hours) ======== 5.5
Energy (1-10) ======== 6
Workout Time (Minutes) = 70


[U]Primary Lift[/U]
[B]Press[/B]
45 x 5 (WU)
60 x 5
70 x 5
75 x 5/5/5/5/5
Been struggling on OHP lately. Even at just 75lbs the final set was a struggle. Next week will be a challenge for sure.

[youtube]4LsyMJLrJT0[/youtube]


[U]Supplementary Lift[/U]
[B]Squat[/B]
45 x 5 / 95 x 5 / 115 x 2 / 135 x 2 / 155 x 1 / 170 x 1 (Warmups)
180 x 0 (Failed Rep)
180 x 4 ([B]Rep PR[/B])
Bit of an odd squat session. I widened my stance and went deeper than normal on all of my warmup reps. It felt really fantastic - much better range of motion and balance. When I attempted my work set with that form, it didn't budge at all. I got down to the bottom and just sat there, lol. No biggie because I had safeties setup. Unfortunately, I forgot to record it. Would have been a good laugh, and given me a great view of what I looked like at the bottom when doing a squat like that, lol. I reset and tried again with the stance and movement pattern I've typically been using, and hit a rep PR. To be honest though, the earlier sets felt so much better that I'm going to keep working on doing them that way. I'll be sure to get video of it next time so I can see if it's as much of an improvement as it feels like. The only downside is that I'm obviously much weaker doing them that way. I'm more upright (like a high bar squat should be), and I can't rely on my stronger lower back to get the weight up when my legs can't handle the weight. This is probably a good thing ultimately.

[youtube]mNFPLzkP7iw[/youtube]


[U]Accessory Lifts[/U]
[B]Dip[/B]
BW+10 x 5/5/5/5
First time doing these with additional weight. Strangely, it actually felt better than doing them without weight.

[B]Face Pull[/B]
27.5 x 20/20/20
I feel like the weight was getting too heavy to really do these correctly, so I opted for a much lower weight and higher reps. It felt fantastic. I'll probably continue with this.

[B]Farmers Walk[/B]
130 x 100/90/70


[B]Comments:[/B]
Wasn't expecting to have to be up before 6am this morning. I was pretty tired all day, and had decided to take a rest day. After eating and getting some coffee in me, I suddenly felt like lifting though. My energy level wasn't great today, but I still had a pretty solid workout. The failed rep on squat was my first ever. It's honestly kind of nice to get that out of the way, because I know if I'm going to push myself, I can't be afraid of missing reps. Don't get me wrong, I don't want to miss reps, and I really shouldn't if I'm programming correctly, but I can't be afraid of missing reps. Everything else went well. I'll be back at it tomorrow with Deadlift day.

[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 163.6
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 65


[U]Primary Lift[/U]
[B]Deadlift[/B]
95 x 6 / 135 x 3 (Warmups)
185 x 5
215 x 5
240 x 5/5/5/5/5
This felt light and easy. Bar speed was excellent. My movement pattern was pretty good. Back tightness (especially upper back) was improved. Below is work set number 4.

[youtube]CPSYjbmVMIM[/youtube]


[U]Supplementary Lift[/U]
[B]Bench[/B]
45 x 5 / 95 x 5 / 115 x 5 (Warmups)
140 x 5
Final rep was around a 7.5-8 RPE

[youtube]aFJtI80pLBw[/youtube]


[U]Accessory Lifts[/U]
[B]DB Shoulder Press[/B]
35's x 9/9/9
I'll increase to 40's next time, and aim for 6 reps per set

[B]T-Bar Row[/B]
115 x 8/8/8

[B]Hanging Leg Raise[/B]
BW x 10/10/10


[B]Comments:[/B]
Back in the groove. Feeling fully recovered and pretty much back on track. Lifting 4 consecutive days definitely leaves me a little worn down and sore. I notice it on my pressing more than anything. It's a pretty small impact so far, but I'll have continue to monitor it and adjust my accessory work accordingly. I'll be out of the gym for the next 2 days, and most likely back at it on Thursday. That would be Squat day. I have only 4 more workouts left in this cycle, and then I'll transition into an Anchor cycle where I'll be going for Rep Max's every day. Should be good timing. I'm ready to push myself a little more, and feeling pretty fresh since I just had basically 3+ weeks off.

[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 162.6
[B]Sleep [/B](Hours) ======== 6.5
[B]Energy [/B](1-10) ======== 6.5
[B]Workout Time[/B] (Minutes) = 70


[U]Primary Lift[/U]
[B]Squat[/B]
45 x 7 / 85 x 4 / 115 x 2 (Warmups)
135 x 5
155 x 5
175 x 5
165 x 5
155 x 5
145 x 5
135 x 5
My final 5 sets were supposed to be at 170. I put the wrong weight on for the first set, and barely managed to get the 5 reps. I may have been able to hit all the reps at 170 if I rested 5-10 minutes between sets, but I didn't have that kind of time. I opted for shorter breaks, and lowered the weight with each set. I'll need to reset my TM for squat in the next cycle. As mentioned last time, I played around with a wider stance and slightly deeper squat. If feels good, but after watching the video (see below), I'm thinking it's not worth the loss in strength. I struggled a little with the first set at 135. I don't think I could've completed 5 reps at 155 doing it that way. The difference doesn't look significant enough to really justify doing them that way.

[Youtube]c5mpG3cMjrM[/Youtube]


[U]Supplementary Lift[/U]
[B]Press[/B]
45 x 5 / 75 x 2 (Warmups)
90 x 5

[Youtube]t20-xdS2xQM[/Youtube]


[U]Accessory Lifts[/U]
[B]Pushup[/B]
BW x 30/30/30

[B]Face Pul[/B]l
27.5 x 20/20/20

[B]Single Leg Curl[/B]
80 x 9/9/9
I'll increase the weight on Leg Curl, and maybe Face Pull next time around.

[B]Comments:[/B]
Had a rough time getting through today. The squats drained me, and I started getting a headache about half way through them. I typically go through the accessories relatively quickly, but had to go a little slower today. Unfortunately, I'll be unable to lift tomorrow. I don't know about the weekend. Hopefully I'll be able to get to the gym at least once.

I had a gathering with extended family last night. Lots of good food - steak, potatoes, apple pie, cookies, plenty of other goodies. It'll take me a couple of days to work that off.

[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 162.4
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 8
[B]Workout Time[/B] (Minutes) = 70


[U]Primary Lift[/U]: 5x5/3/1
[B]Bench[/B]
45 x 5 / 85 x 5 (Warmups)
105 x 5
120 x 5
135 x 5/5/5/5/5
Widened my grip slightly. It felt good.

[youtube]PPK9JIzQY2Q[/youtube]


[B]Supplementary Lift[/B]: 3-5 Reps @100% of Training Max
[B]Deadlift[/B]
135 x 5 / 225 x 2 (Warmups)
285 x 5
I cut down significantly on warmup reps today. I was fresher for the work set. I think another set of 1-3 reps would've been even better. There was a noticeable improvement on the main set. I still need to work on keeping my weight back a little bit more, and keeping my back muscles tighter.

[youtube]1nijowHyc24[/youtube]


[U]Accessory Lifts[/U]
[B]Dip[/B]
BW+10 x 6/6/6

[B]Face Pull[/B]
32.5 x 18/18/18

[B]Farmers Walk[/B]
120 x 70/90/85/85/10


[B]Comments:[/B]
I somehow managed to do the wrong accessory lifts today, lol. Not a big deal at all though. I'll just switch up my upcoming days also. I was pretty satisfied with both bench and deads. Everything went pretty smoothly. I'll do Press Day tomorrow.

[U][B]Portals 5x5/3/1 - Leader[/B][/U]
[B]Weight [/B](Pounds) ====== 161.6
[B]Sleep [/B](Hours) ======== 6
[B]Energy [/B](1-10) ======== 7.5
[B]Workout Time[/B] (Minutes) = 70


[U]Primary Lift[/U]
[B]Press[/B]
45 x 5 (WU)
70 x 5
75 x 5
85 x 5/5/5/5/5
Managed to hit all of the reps, just barely. Final rep on each of the last 2 sets was around a 9+ RPE (not sure if I could've completed another rep). I'll probably end up resetting, but not until after I do my Anchor cycle, so it's a few weeks off.


[U]Supplementary Lift[/U]
[B]Squat[/B]
45 x 7 / 95 x 5 / 145 x 3 / 165 x 1/1 (Warmups)
180 x 5 ([B]Rep PR[/B])
Last 2 reps turned goodmorningish. They weren't horrible, but weren't very good. I'm kind of on the borderline of resetting on this lift also, so I'll see how the next few weeks go.


[U]Accessory Lifts[/U]
[B]DB Shoulder Press[/B]
40's x 6/6/6

[B]Chinup[/B]
BW+10lbs x 6/6/6

[B]Hanging Leg Raise[/B]
BW x 10/10/10


[B]Comments:[/B]
No video today. Just didn't feel like messing with it, and it was relatively crowded. I'm happy with the workout, aside from the last 2 squat reps. I'll probably end up with an off day tomorrow since my parents will be visiting, and I doubt I'll have time to fit it in before they arrive. My next workout will be Deadlift Day. 5x5 at 270 pounds will probably be pretty rough. I'll try to be well rested for it.

[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 163.2
[B]Sleep [/B](Hours) ======== 6.5
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = Took my sweet ass time


[U]Primary Lift[/U]
[B]Deadlift[/B]
95 x 4 / 135 x 5 / 185 x 2 (Warmups)
215 x 5
240 x 5
270 x 5/5/5/5/5
The main things I'm working on right now are upper back tightness and keeping my weight back. They're marginally improved, but not really what I'd call good. I took video of both my first and last sets today so I could do a comparison. They look very similar, which I guess is a good thing.

[youtube]kBc01fyQwJY[/youtube]


[U]Supplementary Lift:[/U] - 3-5 Reps @100% of Training Max
[B]Bench[/B]
45 x 4 / 95 x 3 / 120 x 4 (Warmups)
140 x 5
Something was clicking today. For the first time in a very long time, I wasn't focusing on cue's. The lift seemed to flow naturally. It felt really good. I still had plenty in the tank.

[youtube]X8shHuPTgDE[/youtube]


[U]Accessory Lifts[/U]
[B]DB Incline Press[/B]
50's x 9/9/9
I came up 1 rep short on the final set last time. I finishing easily this time. I'll increase to 55's and shoot for 6 reps per set next time.

[B]T-Bar Row[/B]
115 x 9/9/9
I'll also be increasing this next time, and going for 6 rep sets.

[B]Hanging Leg Raise[/B]
BW x 12/12/12


[B]Comments:[/B]
Very good session today. The extra rest time when I'm not rushed makes a huge difference. I'm really happy about how bench press felt today.
This week was rough on my diet. I had my parents visiting on Wednesday, and another friend on Thursday. Went out for dinner both nights.
I'll most likely go to the gym tomorrow. This was my last day of the Leader cycle, so I'll be transitioning into an Anchor cycle which will last for 3 weeks. During this next cycle, my focus will be on hitting Rep PR's at 100% of my Training Max. It should be fun. I haven't had any AMRAP sets in quite a while now, so I'm looking forward to pushing myself and seeing what I can do. The goal isn't necessarily to go to failure, it's just to hit a Rep PR on each workout for 3 consecutive weeks.

[B][U]Portals 5x5/3/1 - Anchor[/U][/B]
[B]Weight [/B](Pounds) ====== 162
[B]Sleep [/B](Hours) ======== 9
[B]Energy [/B](1-10) ======== 8
[B]Workout Time[/B] (Minutes) = 55


[U]Primary Lift:[/U] Rep PR Attempt
[B]Squat[/B]
45 x 4 / 95 x 5 / 115 x 3 / 145 x 2 / 165 x 2 (Warmups)
185 x 3 ([B]Rep PR[/B])
The first rep at 185 was pretty poor. I let my weight get too far forward. I did the same thing in the second and third reps to a lesser degree. At the end of the workout and went back and did a few more light sets to try to hone in on what the issue is. I'm thinking it just that I'm not going deep enough. A went a little deeper on the lighter sets, and my balance was much improved. To be honest, I think I have a bit of a mental block affecting me right now. The safety bars sit in a really awkward position for me, because of my height. Where I had them set in my main set, I need to actually touch the bar to them to get to my full depth. Doing that messes with the lift though. The problem is, when I set them lower they're not in a good position to help me much if I fail the lift, because they're well below the bar. I really need something halfway between those positions. What I've generally been doing is just raising the safeties up for my top set. I need to stop doing that though. It's messing with my mind because I'm trying to make sure I don't hit them at the bottom, which in turn is messing with the movement. I guess I'll just need to leave them lower, and deal with it if I fail the lift.

Main Set:
[youtube]YrPyBwwodkY[/youtube]

Form Check Sets:
[youtube]JlSWRkdMSx8[/youtube]


[U]Supplementary Lift:[/U] First Set Last
[B]Press[/B]
45 x 5 (WU)
65 x 5/5/5/5/5


[U]Accessory Lifts[/U]
[B]Pushup[/B]
BW x 20/20/20

[B]Face Pull[/B]
32.5 x 15/15/15

[B]Single Leg Curl[/B]
85 x 6/6/6


[B]Comments:[/B]
Not too happy with the squats today. I'll get it figured out though. In addition to what I mentioned above, I noticed some looseness in my lower body that I'll have to tighten up.
Everything else went well. Bench Day will be next. Not sure if I'll be doing that tomorrow, or on Monday.

You definitely had more reps in that 185 set. Don’t think about failing you’ve got this weight in your locker..More bracing and more positivity..you will get it.

[QUOTE=daawhitty;1562514271]You definitely had more reps in that 185 set. Don’t think about failing you’ve got this weight in your locker..More bracing and more positivity..you will get it.[/QUOTE]
Oh, for sure I had more in me. It was around an 8 RPE probably, and would've been lower if I hadn't had to exert the extra energy on that first rep. The idea is to add reps each week as this Anchor cycle goes on, so next week my goal will be 4, and then 5 the following week. I can certainly do more reps than that depending upon how I feel.

I definitely need to get out of my head and just do the damn lift. And yeah, good call on the bracing. It wasn't great. That's another thing I was working on in my follow up sets at the end of the workout...refining my walkout and breathing pattern.

Thanks for the feedback. :)

[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 163.6
[B]Sleep [/B](Hours) ======== 6
[B]Energy [/B](1-10) ======== 7.5
[B]Workout Time[/B] (Minutes) = 55


[U]Primary Lift:[/U] Rep PR Attempt
[B]Bench[/B]
45 x 5 / 95 x 5 / 115 x 3 / 135 x 1 (Warmups)
145 x 6 ([B]Rep PR[/B])
Warmup sets felt pretty good. I was unstable on the top set though, and it definitely impacted it. I actually hit the hooks on the last rep. Still managed to get a PR though. I have no doubt I can increase it over the next couple of weeks, provided I get setup correctly.

[youtube]v6oIuiY8TrE[/youtube]


[U]Supplementary Lift:[/U] First Set Last
[B]Deadlift[/B]
135 x 3 / 185 x 3 (Warmups)
208 x 5/5/5/5/5
Focused on retracting my shoulder blades and getting my weight back more. I felt it much more in my glutes today, which I'm sure is a good sign. It still felt a little off though. No video today since I was in a bit of a rush.


[U]Accessory Lifts[/U]
[B]DB Shoulder Press[/B]
40's x 7/7/7

[B]Lat Pulldown[/B]
115 x 8
130 x 8
100 x 16

[B]Leg Raise[/B]
BW x 30/30/30


[B]Comments:[/B]
Nothing really of note today that I haven't already mentioned. I bought some deadlift should and socks online. I'm kind of tired of cutting open my legs, lol. I've been deadlifting without shoes for quite a while now, so I'm curious to see how it feels with shoes made specifically for deadlifting. Press day will be next, probably tomorrow since it's supposed to be significantly warmer on Wednesday, and I have things I need to take care of outside that I'd rather do on a warmer day. I'm honestly not expecting to get anywhere near a Rep PR on Press. I had a freaky good day when I set my current PR that I've never come close to replicating. I'll try take it to around a 9 RPE, and then see if I can improve upon it in the following weeks.

[B][U]Portals 5x5/3/1 - Anchor[/U][/B]
[B]Weight [/B](Pounds) ====== 162.6
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 60


[U]Primary Lift:[/U] Rep PR Attempt
[B]Press[/B]
45 x 5 / 65 x 3 / 80 x 2 (Warmups)
90 x 8 ([B]Rep PR[/B])
Well, that was unexpected. I didn't think I had any chance of matching my existing PR. I managed to do it with the final rep around an 8-8.5 RPE. I didn't get video today because I was so focused on what I was doing that I totally forgot to record it. Everything was really solid though.


[U]Supplementary Lift:[/U] First Set Last
[B]Squat[/B]
45 x 7 / 85 x 5 / 115 x 5 (Warmups)
130 x 5
Much improved today. I tightened up my walkout, had better breathing and bracing. Widened my knees more on the descent, and went a little deeper. These changes resulted in my upper body being more vertical. If felt pretty good. It's hard for me to know how well it will hold up at higher weights though, since it was pretty light today.

[youtube]P9hZ-vDOcGk[/youtube]


[U]Accessory Lifts[/U]
[B]Dip[/B]
BW+10 x 7/7/7
This was easier than the 3 sets of 6 last week. Making pretty steady progress.

[B]Face Pull[/B]
32.5 x 15/15/15

[B]Hanging Leg Raise[/B]
BW x 10/10/10


[B]Comments:[/B]
My energy level wasn't super high today, but my muscles felt really fresh. Had a very good workout all around, never really getting close to failure on anything. Deadlift day tomorrow. I received my new shoes and socks already today, so I'll get a chance to try them out. Should be fun.

Deadlift Shoes - [url]https://www.maxbarbell.com/collections/featured-products/products/sabo-deadlift-2017-lifting-shoes[/url]

Deadlift Socks - [url]https://www.maxbarbell.com/collections/apparel/products/the-deadlift-block-moxy-deadlift-socks[/url]
[url]https://www.maxbarbell.com/collections/apparel/products/the-vektr-moxy-deadlift-socks[/url]

[B][U]Portals 5x5/3/1 - Anchor[/U][/B]
[B]Weight [/B](Pounds) ====== 162.6
[B]Sleep [/B](Hours) ======== 6.5
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 60


[U]Primary Lift: Rep PR Attempt[/U]
[B]Deadlift[/B]
95 x 5 / 135 x 5 / 185 x 3 / 235 x 3 / 290 x 1 (Warmups)
290 x 6 ([B]Rep PR[/B])
Love the new shoes. It feels virtually the same as deadlifting without shoes on, but with improved support and grip. The socks were definitely the most impactful though. I was able to pull the bar tight without worrying about shredding my shins. The lift was so-so today. I've made good improvements on keeping my weight back, and moving my back and legs in unison (instead of straightening my legs first). I'm still lacking upper back strength though - it seems to be my weakest point on this lift right now. I'm not able to keep my shoulder blades properly retracted, and as a result my back starts rounding over. I didn't have any problem getting the weight up today, but the way in which I did it wasn't great. I really don't like the position of my back on the final rep in particular. I may need to add in Pendlay Rows, Chest Supported Rows, or something else that really targets the upper back well.

[youtube]k1eOluNJp6M[/youtube]


[U]Supplementary Lift: First Set Last[/U]
[B]Bench[/B]
45 x 5 / 85 x 5 (Warmups)
100 x 5/5/5/5/5
Wasn't really feeling good at the beginning, but I got it dialed in pretty well for the last couple of sets. I struggle with my form a little more when I don't have much weight on the bar, because my shoulder/upper back are less stable, sometime sliding during the course of a set. Everything feels tighter with more weight on the bar. Bench is still feeling pretty good overall though.


[U]Accessory Lifts[/U]
[B]DB Incline Press[/B]
55's x 6/6/6

[B]T-Bar Row[/B]
125 x 6/6/6

[B]Hanging Leg Raise[/B]
BW x 10/10/12


[B]Comments:[/B]
I ended up hitting my goal on all the main lifts this week, which means Rep PR's on all of the lifts. I'm pumped to see if I can improve on them over the next two weeks. It's encouraging knowing that the sub-maximal work I've been doing the last few months is working. Now I know that I can repeat this type of cycle again and probably see some pretty good results.
Not sure when I'll be lifting again. Possibly not until Monday. I'll be starting out with Squats again, which should be interesting.

[B][U]Portals 5x5/3/1 - Anchor[/U][/B]
[B]Weight [/B](Pounds) ====== ?? Haven't weight myself in a few days
Sleep (Hours) ======== 8.5
Energy (1-10) ======== 7.5
Workout Time (Minutes) = 55


[U]Primary Lift:[/U] Rep PR Attempt
[B]Squat[/B]
45 x 3/5/6 / 95 x 5 / 135 x 5 / 155 x 2 / 175 x 1 (Warmups)
185 x 4 ([B]Rep PR[/B])
Much better today. Far from perfect though. On reps 3 and 4 I struggled part way up. Typically, I probably would've stopped after the 3rd rep. Interesting that the 4th rep was better than the 3rd. Makes me wonder how many reps I've been leaving in the tank. I may have still had a couple more in me today.

[youtube]Fz_KTH1_Ae8[/youtube]


[U]Supplementary Lift:[/U] First Set Last
[B]Press[/B]
45 x 5 (WU)
65 x 5/5/5/5/5
This lift has been feeling much better the last few times. I finally figured out the right way to do them I think. I was standing to vertical before. Now I'm leaning my upper body back a little more at the beginning of the lift, so that the bar is more over my center of gravity.


[U]Accessory Lifts[/U]
[B]Pushup[/B]
BW x 30/30

[B]Pendlay Row[/B]
95 x 10/10

[B]Back Raise[/B]
95 x 10/10
I definitely need to do these more often. This was the first time I've actually done them with a barbell, and the difference was enormous compared to doing them holding plates to my chest, or holding a dumbbell. I feel like these should help a ton on locking out deadlifts.


[B]Comments:[/B]
Very good day today. Next will be Bench, trying to improve on my PR from last week.

[B][U]Portals 5x5/3/1 - Anchor[/U][/B]
[B]Weight[/B] (Pounds) ====== 164
[B]Sleep [/B](Hours) ======== 6.5
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 55


[U]Primary Lift:[/U] Rep PR Attempt
[B]Bench[/B]
45 x 4 / 95 x 5 / 125 x 3 / 135 x 2 (Warmups)
145 x 7 ([B]Rep PR[/B])
I'm really happy to hit the PR today. I wasn't sure if I could. I'm looking forward to next week now. It felt like I might've had 1 more rep in me today, so we'll see if that holds true next week. I'm noticing that I can push myself a little closer to my limits now that my mechanics have improved. It used to be that as soon as I experienced any resistance on a rep I would stop, because I could feel my form breaking down, and shoulders, elbows, or wrists getting out of position, and I felt like I'd hurt myself if I kept going. I don't feel that way anymore. I'm able to keep my form mostly in-tact even as I approach failure. My shoulders slid a bit on the 5th rep today, but I was able to hold everything else tight enough to get the final 2 reps in.

[youtube]x3-sTPIl-nA[/youtube]


[U]Supplementary Lift:[/U] First Set Last
[B]Deadlift[/B]
95 x 5 / 135 x 3 / 185 x 2 (Warmups)
190 x 5/5/5/5/5
Really good today. I kind of wish I would've recorded it so I could review it, but I was so focused on what I was doing that I forgot. This was the first time I can ever recall having a 'snap' at the end of the movement. Don't know how else to describe it. I felt like I was finally keeping my weight back properly, and thrusting my hips/glutes through properly. I can definitely tell that upper back strength is holding me back. This weight feels really light to me, but I was still straining to keep my upper back tight so that it didn't roll over. It'll be interesting to see how well my technique holds up with more weight on the bar. Regardless though, I feel like I made a breakthrough today.


[U]Accessory Lifts[/U]
[B]Military Press[/B]
85 x 5/5

[B]Overhead Press[/B]
45 x 10/10

[B]Pullup[/B]
BW x 6/6/6/6

[B]Hanging Leg Raise[/B]
BW x 8/8/8/8


[B]Comments:[/B]
Another solid session. I'll have an off day tomorrow, and then try to set a new PR on Overhead Press on Thursday. I'm feeling really confident about how things are going in the gym.
Diet, on the other hand, not so much. I've honestly just been pretty undisciplined lately, and it's showing in my results. I've put about 2 pounds back on. Not a real big deal, but I'm just disappointed in myself. I haven't been able to stick to a strict diet long enough to get to where I want to be. Regardless of how little margin of error I have, I feel like I should be able to do better than I have been. Oh well...no point in feeling sorry for myself when it's my own doing. I just need to keep working at it.

[B][U]Portals 5x5/3/1 - Anchor[/U][/B]
[B]Weight [/B](Pounds) ====== 162.8
[B]Sleep [/B](Hours) ======== 6
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 60


[U]Primary Lift:[/U] Rep PR Attempt
[B]Press[/B]
45 x 5/5 / 70 x 3 (Warmups)
90 x 8
Tied my Rep PR from last week. I could tell right from the first warmup set that something was off today. I still nearly set a new PR. I got the 9th rep about halfway up, and then couldn't finish it. It was probably the hardest I've ever grinded on a rep. It was stuck at the halfway point for at least 5 seconds. Finally, my body started shaking too much and I had to give it up. I'm hoping it doesn't effect my upcoming workouts. My back is pretty fatigued right now. On a good day I think I can definitely hit 9 or 10 reps at this weight. We'll see what next week brings. Didn't even think to take video today for some reason, unfortunately.


[U]Supplementary Lift:[/U] First Set Last
[B]Squat[/B]
45 x 5 / 95 x 5 / 105 x 5 (Warmups)
120 x 5/5/5/5/5
Tried squatting with my new deadlift shoes today just to see how it felt, because my squat shoes are probably 1 size too small, and get a little uncomfortable. It was a bad idea - didn't feel right at all. I'll be switching back to my squat shoes. I managed to get through all the reps without any issues. It just felt odd and off balance slightly.


[U]Accessory Lifts[/U]
[B]Dip[/B]
BW+10 x 8/8/8

[B]Face Pull[/B]
37.5 x 15/15/15

[B]Farmers Walk[/B]
120 x 90/100/90


[B]Comments:[/B]
This was my first poor workout in a while. It's probably because I've been short of sleep every night this week.
Tomorrow is another day. Deadlift day, as a matter of fact. We'll see if I can replicate the feeling I had on that lift that I had a couple of days ago.

[B][U]Portals 5x5/3/1 - Anchor[/U][/B]
[B]Weight [/B](Pounds) ====== 161.8
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 55


[U]Primary Lift:[/U] Rep PR Attempt
[B]Deadlift[/B]
95 x 5 / 135 x 5 / 185 x 3 / 235 x 2 (Warmups)
290 x 7 ([B]Rep PR[/B])
Happy with the PR. Not so happy with the form. Even through the warmup it didn't feel like it did last time. Maybe I was just rushing...I don't know. Anyway, it was slightly better than the PR set last week. The quest for perfection continues...

[youtube]uhdjM2_Xd2Y[/youtube]


[U]Supplementary Lift:[/U] First Set Last
[B]Bench[/B]
45 x 5 / 65 x 5 (Warmups)
95 x 5/5/5/5/5
My shoulders are still sliding in the bench. Other than that, everything was good today. I'm working on getting a little more arch in my back, and using more leg drive. It felt good today.

[youtube]ee_MMoeMVUo[/youtube]


[U]Accessory Lifts[/U]
[B]DB Incline Press[/B]
55's x 7/7/7

[B]T-Bar Row[/B]
125 x 7/7/7

[B]Single Leg Curl[/B]
85 x 7/7/7


[B]Comments:[/B]
I'll probably try to fit in a workout over the weekend so I don't have to lift 4 days in a row to get all my session in for this next week. I'll see what I feel like tomorrow. May need a rest day before doing squats. This next week will be the last of this anchor cycle. One more shot at PR's on all the lifts. I'll be pushing myself. Next will be a deload week.