The Flywheel Effect.

[U]Pin Bench Press[/U]
145 pounds - 3 sets x 6 reps

[U]Pendlay Row[/U]
145 pounds - 2 sets x 10 reps

[U]Chest Fly[/U]
20lb DB's - 2 sets x 12 reps

[U]Face Pull[/U]
17.5 pounds - 2 sets x 20 reps

[U]Spoon Press[/U]
45 pounds x 31 reps - 5 sets rest/pause. 15 sec rest between sets.

[U]Hammer Curl[/U]
30 pounds x 38 reps - 5 sets rest/pause. 15 sec rest between sets.

Pin bench was harder than expected, but my range on this is 4-6 reps so there's still room to increase weight.
Pendlay rows were probably a hair heavier than I should have done after not doing these for a few years, but again my range is 8-10 so there's room to advance.

I really like this setup. Main lift rep range shifted from 6-8 to 4-6. I'm doing the next 3 lifts as a giant set. Then the last 2 lifts pack a lot of work into a short amount of time. I'm adding both heavier work and more volume, and packing it into about the same amount of time. Got through this in less than 45 minutes. I'll be following this basic template for the next 8 weeks or so.

[U]Sumo Deadlift[/U]
315 pounds - 2 sets x 6 reps

[U]Romanian Deadlift[/U]
225 pounds - 2 sets x 12 reps

[U]Lunge[/U]
40 pounds - 2 sets x 12 reps

[U]Leg Extension[/U]
110 pounds - 2 sets x 10 reps

[U]Donkey Calf Raise[/U]
90 pounds x 66 reps - 5 sets rest/pause. 15 sec rest between sets

[U]Leg Raise[/U]
Bodyweight x 47 reps - 5 sets rest/pause. 15 sec rest between sets

This was a bear to get through. Hopefully my body will acclimate quickly.
I think this was my first time doing Sumo deads all year. I planned to do 3 sets of sumo dead, but cutting it off after 2 was definitely a good decision. First set was easy, second set wasn't. I'll stick with 2 sets on this.
I reignited my flame of burning dislike for Lunges. These always have been one of the most fatiguing exercises for me and today was no exception.
On the positive side, I really like how this day is programmed from a holistic point of view.

[U]Pin Seated OHP[/U]
85 pounds - 3 sets x 7 reps

[U]Cable Row[/U]
95 pounds - 2 sets x 12 reps

[U]Upright Row[/U]
25lb DB's - 2 sets x 12 reps

[U]Lateral Raise[/U]
10lb DB's - 2 sets x 12 reps

[U]Cable Triceps Pushdown[/U]
30 pounds x 42 reps - 5 sets rest/pause. 15 sec rest between sets

[U]Cable Biceps Curl[/U]
20 pounds x 41 reps - 5 sets rest/pause. 15 sec rest between sets

Did to overhead pressing without any back support and that made a big difference. I may do it with back support next time around.
Goofed on the cable rows. It was supposed to be lat pulldowns but I misread...
Probably started heavier than I should have on the Upright Rows and Lateral raises. I'll keep the weight the same next time.
Rest/Pause work was very uncomfortable (as it always is), but went well.

[U]High Bar Squat[/U]
170 pounds - 3 sets x 8 reps

[U]Leg Curl[/U]
115 pounds - 2 sets x 8 reps

[U]Back Extension[/U]
40 pounds - 2 sets x 10 reps

[U]Cable Pullthrough[/U]
40 pounds - 2 sets x 10 reps

[U]SSB Calf Raise[/U]
205 pounds x 49 reps - 5 sets rest/pause - 15 sec rest

[U]Cable Crunch[/U]
65 pounds x 54 reps - 5 sets rest/pause - 15 sec rest

This almost felt like to much lower back work, especially with the back extensions and pullthroughs back to back. I'll see how my recovery is after this and make changes if needed.

[U]Paused Bench Press[/U]
145 pounds - 3 sets x 6 reps

[U]Pendlay Row[/U]
145 pounds - 2 sets x 10 reps

[U]Chest Fly[/U]
22.5lb DB's - 2 sets x 12 reps

[U]Face Pull[/U]
20 pounds - 2 sets x 20 reps

[U]Spoon Press[/U]
45 pounds x 35 reps - 5 sets rest/pause - 15 sec rest

[U]Hammer Curl[/U]
30 pounds x 40 reps - 5 sets rest/pause - 15 sec rest

Everything felt easier than last time, which is certainly a good sign.

Catching up on your training. Good to see you doing some more work vs your past training sessions.

Things are looking good.

[QUOTE=Anthony21;1686557343]Catching up on your training. Good to see you doing some more work vs your past training sessions.

Things are looking good.[/QUOTE]
Yes indeed. Always knew I wanted/needed to transition to a more 'holistic' approach at some point. My youngest son is nearing 3 years old and better able to entertain himself. The oldest is 13 and now interested in weight training. With this combo I knew it was time to make a switch. It's allowing me to model a well rounded program for the 13 year old, somewhat train along with him using very similar programming, and teach him about programming and training. And it's also just a good training approach for me right now. So the stars all aligned, so to speak, and I'm having a great time with it!

Thanks for checking in. ;)

[U]Stiff-Legged Deadlift[/U]
275 pounds - 3 sets x 6 reps

[U]Lunge[/U]
40 pounds - 2 sets x 12 reps

[U]Leg Extension[/U]
120 pounds - 2 sets x 10 reps

[U]Leg Raise[/U]
Bodyweight x 48 reps - 5 sets rest/pause. 15 sec rest between sets

I for some reason was kind of dreading lifting for the first time in a very long time. Took a break and focused on other activities - jumping on the trampoline with the little one and doing multiple bike rides daily, built a makeshift sandbox and filled it up with sand. Man...those activities wore me out! Body is just not used to it, but I still enjoyed it. I was still not looking forward to lifting yesterday, but as is usually the case it was all good once I got a few sets into it. Didn't notice any obvious effect from the time off. I'm expecting to be back at it again today.

[U]40 Degree Incline Press[/U]
50lb DB's - 3 sets x 6 reps

[U]Close Grip Lat Pulldown[/U]
100 pounds - 2 sets x 12 reps

[U]Upright Row[/U]
25lb DB's - 2 sets x 12 reps

[U]Lateral Raise[/U]
10.25lb DB's - 2 sets x 12 reps

[U]Cable Triceps Pushdown[/U]
32.5 pounds x 40 reps - 5 sets rest/pause - 15 sec rest

[U]Cable Biceps Curl[/U]
22.5 pounds x 43 reps - 5 sets rest/pause - 15 sec rest

Felt pretty strong today. The rest apparently did me some good.

[U]SSB Squat[/U]
165 pounds - 3 sets x 6 reps

[U]Leg Curl[/U]
115 pounds - 2 sets x 8 reps

[U]Back Extension[/U]
45 pounds - 2 sets x 10 reps

[U]Cable Pullthrough[/U]
40 pounds - 2 sets x 12 reps

[U]SSB Calf Raise[/U]
215 pounds x 47 reps - 5 sets rest/pause - 15 sec rest

[U]Cable Crunch[/U]
70 pounds x 37 reps - 5 sets rest/pause - 15 sec rest

Tough session today. SSB Squats were done as deep as I can go - hamstrings sitting on calves. For me that's just barely below parallel. Also did a slight pause at the bottom of each rep.
Hit the posterior chain HARD with the next 3 exercises.
Did crunches with 5 more pounds than last time and ended up getting close to 20 fewer reps. Weird how that happens sometimes, but I pushed it about as hard as I could.

[U]Pin Bench Press[/U]
150 pounds - 3 sets x 5 reps

[U]Pendlay Row[/U]
150 pounds - 2 sets x 10 reps

[U]Chest Fly[/U]
25lb DB's - 2 sets x 12 reps

[U]Face Pull[/U]
22.5lb DB's - 2 sets x 20 reps

[U]Spoon Press[/U]
45lb DB's x 30 reps - 5 sets rest/pause - 15 sec rest

[U]Hammer Curl[/U]
32.5lb DB's x 37 reps - 5 sets rest/pause - 15 sec rest

This workout took me over 4 hours to get through because I had other things going on around the house.
I seem to have hit a plateau on the spoon press because I did 5 reps less than last time. I'll probably reduce weight, or may change to a different exercise.
Otherwise I progressed on everything else.

[U]Sumo Deadlift[/U]
335 pounds - 2 sets x 6 reps

[U]Walking Lunge[/U]
40 pounds - 2 sets x 12 reps

[U]Leg Extension[/U]
130 pounds - 2 sets x 10 reps

[U]Donkey Calf Raise[/U]
100 pounds x 77 reps - 5 sets rest/pause. 15 sec rest between sets

First set on deads was probably a 6 RPE, but the second was closer to a 9. Think it's just a work capacity/fatigue issue for the hip flexors and glutes, which I use much more doing sumo than any other lift, and this was only my second time doing sumo this year. It definitely took me by surprised that those muscles gave out after basically just 1 set. But this was 20 pounds more than last time and I still hit the top of my rep range. I'll do another 20 pound jump next time since my range is 4-6 reps and it should fit comfortably into that.

The rep quality on the lunges was much improved today. After keeping the weight the same for about the last 3 times, I'm planning an increase for next time.

Leg Extension somehow always manage to feel incredibly hard and painful, but I just keep hitting my goal of 8-10 reps anyway. This was a 10 pound increase from last time. I'll add another 10 next time.

On calf raises I did 11 more reps than last time despite the extra 10 pounds. Mainly because my calves didn't start cramping up early on like they did last time. I'll probably add another 20 pounds next time.

[U]Overhead Pin Press[/U]
90 pounds - 3 sets x 8 reps

[U]Close Grip Lat Pulldown[/U]
110 pounds - 2 sets x 12 reps

[U]Upright Row[/U]
27.5lb DB's - 2 sets x 12 reps

[U]Lateral Raise[/U]
12.5lb DB's - 2 sets x 12 reps

[U]Cable Triceps Pushdown[/U]
35 pounds x 34 reps - 5 sets rest/pause - 15 sec rest

[U]Cable Biceps Curl[/U]
25 pounds x 40 reps - 5 sets rest/pause - 15 sec rest

Really good session. Did an extra 3 reps on the pin press even though it was with 5 pounds more than last time.
Also hit the top of my goal rep range for Pulldowns, Upright Rows, and Lateral Raises with more weight than the previous session.
Pushed the arm work hard and got a nice pump.

[U]High Bar Squat[/U]
180 pounds - 3 sets x 6 reps

[U]Leg Curl[/U]
115 pounds - 2 sets x 8 reps

[U]Back Extension[/U]
45 pounds - 2 sets x 10 reps

[U]Cable Pullthrough[/U]
45 pounds - 2 sets x 12 reps

[U]Cable Crunch[/U]
70 pounds x 42 reps - 5 sets rest/pause - 15 sec rest

This is really hitting the hams, glutes, and low back. Finding it very hard to progress on the leg curls and back extensions at this point. Also feeling nearly maxed out on the cable crunches.

I definitely understand getting distracted or having other things going around at the house while you're trying to train.

My wife just had our son who is now 2 years old. Sometimes I'll bring him down in the morning in his bouncer to keep an eye on him while I'm training in the garage so she can rest. So that sometimes can take the focus off training for brief moments which extends my training window.

Props for still getting in training even though it took 4 hours lol.

[QUOTE=Anthony21;1687382233]I definitely understand getting distracted or having other things going around at the house while you're trying to train.

My wife just had our son who is now 2 years old. Sometimes I'll bring him down in the morning in his bouncer to keep an eye on him while I'm training in the garage so she can rest. So that sometimes can take the focus off training for brief moments which extends my training window.

Props for still getting in training even though it took 4 hours lol.[/QUOTE]
Yeah, I have a 2 year old as well. I'm almost always trying to do my workouts while watching him, which keeps things interesting, lol.

[U]Paused Bench Press[/U]
150 pounds - 3 sets x 6 reps

[U]Pendlay Row[/U]
155 pounds - 2 sets x 10 reps

[U]Chest Fly[/U]
27.5lb DB's - 2 sets x 12 reps

[U]Face Pull[/U]
25 pounds - 2 sets x 20 reps

[U]Hammer Curl[/U]
32.5lb DB's x 39 reps - 5 sets rest/pause - 15 sec rest

Energy was low today. Probably because my diet and rest have been pretty poor this weekend.
Got through everything fine. I skipped the triceps work today to give my elbow a rest.

[U]Stiff Legged Deadlift[/U]
285 pounds - 3 sets x 6 reps

[U]Walking Lunge[/U]
45 pounds - 2 sets x 12 reps

[U]Leg Extension[/U]
140 pounds - 2 sets x 10 reps

Had to cut the workout short to make dinner for the kids and was never able to get back and finish it up afterward, so I missed my calf and ab work. :(

The portion of the workout I completed went very well though. I keep thinking I'm getting close to maxing out on the deads, but each week if feels the same or slightly easier than the previous session even with more weight. Going to continue on with 10 pounds jumps each time.

Lunges always suck, lol, but I got through them. Leg extensions are now very painful as well, and this was VERY close to a true 10 rep max. Great work for the legs all around!

[U]DB Incline Press - 40 Degree[/U]
50lb DB's - 3 sets x 8 reps

[U]Close Grip Lat Pulldown[/U]
115 pounds - 2 sets x 12 reps

[U]Upright Row[/U]
30lb DB's - 2 sets x 12 reps

[U]Lateral Raise[/U]
12.5lb DB's - 2 sets x 12 reps

[U]Cable Triceps Pushdown[/U]
35 pounds x 40 reps - 5 sets rest/pause - 15 sec rest

[U]Cable Biceps Curl[/U]
27.5 pounds x 43 reps - 5 sets rest/pause - 15 sec rest

Weird day today. I planned to use 55's for the Incline Press and couldn't even budge them. Switched to 50's and did a 3x8... Could have just been that I didn't do enough warmups.
Really strong work on the last 3 exercises. I did the same weight on lateral raises for about the 4th time in a row but they felt much easier this time. Did 6 more reps than last time on Triceps. Did 3 more reps on curls with an extra 2.5 pounds. The 2 days rest between workouts did me well.

[U]SSB Squat[/U]
175 pounds - 3 sets x 6 reps

[U]Leg Curl[/U]
115 pounds - 2 sets x 8 reps

[U]Back Extension[/U]
45 pounds - 2 sets x 10 reps

[U]Cable Pullthrough[/U]
47.5 pounds - 2 sets x 12 reps

[U]SSB Calf Raise[/U]
225 pounds x 47 reps - 5 sets rest/pause - 15 sec rest

[U]Cable Crunch[/U]
70 pounds x 53 reps - 5 sets rest/pause - 15 sec rest

I guess is goes without saying now that this workout session is very uncomfortable, lol. My posterior gets hammered hard by the leg curls, back extensions, and pullthroughs. Luckily it's been recovering well and I haven't had to modify it at all.

Squats felt good today. Pointed my toes more forward than usual today and that helped me get to depth easier. I'll keep this adjustment moving forward. Crushed the crunches, doing 11 more reps than last time.

I'll probably increase weight on everything except the back extensions.

[U]Paused Bench Press[/U]
155 pounds - 3 sets x 4 reps

[U]Lat Pulldown - Close Grip[/U]
120 pounds - 2 sets x 10 reps

[U]DB Chest Fly[/U]
27.5lb DB's - 2 sets x 10 reps

[U]Lateral Raise[/U]
15lb DB's - 2 sets x 10 reps

[U]Face Pull[/U]
27.5 pounds - 2 sets x 10 reps

[U]Triceps Cable Pushdown[/U]
40 pounds x 46 (superset w/Curls - 4 sets)

[U]Hammer Curl[/U]
35lb DB's x 31 (superset w/Tris- 4 sets)

Finding it a challenge to get in workouts lately. Just a lot going on. Being fresh has definitely led to good workouts though and I've still been getting in at least 3 sessions per week. I'm modifying my programming - changing to much fewer variations. Also continuing to change rep ranges and increase weights. I'm working towards heavy singles eventually, and possibly seeing where my peak strength is at now.

To be honest I'm not overly concerned about that. I feel like I'm turning into a gym bro, just wanting to build some muscle. I'm finding myself gravitating to more controlled movement speeds and partial ranges of motion on certain exercises, to focus on a particular muscle and build a mind-muscle connection. I'm not even sure when or why this shift happened, but I'm going with it.

Solid session today. All weights will increase next time.

[U]Low Bar Squat[/U]
265 pounds x 1 rep

[U]Leg Curl[/U]
120 pounds - 2 sets x 8 reps

[U]Lunge[/U]
50 pounds - 2 sets x 8 reps

[U]Donkey Calf Raise[/U]
135 pounds x 75 reps (4 sets - 30 sec rest between)

[U]Hanging Leg Raise[/U]
BW x 56 reps (4 sets - 30 sec rest between)

Energy level was low. I didn't feel like doing squats for reps, so I opted for a heavy single instead. Maybe a bad idea? lol. I've typically had more success doing fewer reps with more weight though.
It's been quite a while since I've done anything over like 225, so the 265 felt very heavy. It was probably around an 8.5 RPE, so not bad considering...

The remainder of the workout was just to keep my training well rounded and balanced.

[U]30 Degree DB Incline Press[/U]
60lb DB's - 1 set x 3 reps
50lb DB's - 2 sets x 6 reps

[U]Lat Pulldown - Close Grip[/U]
125 pounds - 2 sets x 9 reps

[U]DB Chest Fly[/U]
27.5lb DB's - 2 sets x 10 reps

[U]Lateral Raise[/U]
17.5lb DB's - 2 sets x 10 reps

[U]Face Pull[/U]
30 pounds - 2 sets x 15 reps

[U]Triceps Cable Pushdown[/U]
45 pounds x 35 (superset w/Curls - 4 sets)

[U]Hammer Curl[/U]
37.5lb DB's x 28 (superset w/Tris- 4 sets)

Last time I did incline work I did it at 40 degrees - 50 pounds for 3 sets of 8. Thought for sure I could do 60's for sets of 4 at a 30 degree angle. I couldn't even move them on my first attempt, lol. Reset after a short rest and managed a few reps. Dropped the weight after that because my energy was sapped. I'll try maybe 55's next time.

Remainder of the workout was pretty straight forward - nothing really of note. Tomorrow will for sure be a rest day.

[U]Sumo Deadlift[/U]
365 pounds x 4 reps

[U]Leg Extension[/U]
115 pounds - 2 sets x 20 reps

[U]Cable Crunch[/U]
45 pounds - 2 sets x 40 reps

Not really in the mood to lift today so I kept it short and simple. Deads were about a 6 RPE but I'm still not 'in the groove' so didn't push it.
Went with higher reps on the extensions and crunches - just trying to get in some quality reps without much strain on any ligaments/tendons. We'll call it a success.

[U]Paused Bench Press[/U]
165 pounds - 3 sets x 2 reps

[U]DB Row[/U]
60 pounds x 15 reps
70 pounds x 15 reps

[U]DB Chest Fly[/U]
30lb DB's - 2 sets x 12 reps

[U]Lateral Raise[/U]
20lb DB's - 2 sets x 10 reps

Feeling kind of weak on bench. Not used to working in the lower rep ranges and every rep was a strain.
DB Rows were good - I did a decent job of isolating the lats and was really feeling it there.
Flies and lateral raises are getting easier each week, mostly due to technique improvements I'm sure.
Left out Bi's and Tri's to give my elbows a rest.

[U]Low Bar Squat[/U]
275 pounds x 1 rep

[U]Single Leg Curl[/U]
45 pounds - 2 sets x 10 reps

[U]Single Leg Extension[/U]
45 pounds - 2 sets x 10 reps

[U]Donkey Calf Raise[/U]
135 pounds x 55 reps (4 sets - 15 sec rest between)

[U]Hanging Leg Raise[/U]
BW x 46 reps (4 sets - 15 sec rest between)

Squatting went a little better this week. Widened my grip slightly to ease shoulder stress. Still didn't feel great, but it was workable. Felt like I had another 20 pounds if I grooved it right. I was happy to take the 10 pound increase from last week though.

[U]High Incline Press - 70 Degree[/U]
95 pounds x 6 reps
115 pounds x 3 reps
85 pounds x 12 reps

[U]Single Arm Pulldown[/U]
40 pounds - 2 sets x 12 reps

[U]Dumbbell Pullover[/U]
30 pounds x 10
40 pounds x 10

[U]Lateral Raise[/U]
20lb DB's - 2 sets x 8 reps

[U]Cable Curl[/U]
20 Pounds x 12/10/10/8 (15 sec rest)

Improvised on the exercise selection today because I just felt like doing some new stuff. Pushed all of it somewhat close to failure.

[U]Sumo Deadlift[/U]
415 pounds x 1 rep

Obviously did several ramp up sets as well, but I just hit the top single and called it.

My interest in lifting is waning right now. I'm going to continue on regardless because I have a purpose driving me to do so, but I need to change things up to get some fire back. It used to be that I'd get fired up to do heavy singles, but I'm not feeling that at all right now. It is interesting that I still seem to tolerate heavyish low rep work really well, even after not doing it for almost 9 months. Just an observation...

I was planning on doing a somewhat extended peaking phase to see if I can hit some new PR's, but I just don't have any interest in that now. I've written a bunch of different types of programs over the last couple years, and have also collected programs from a variety of other sources. I'll take a look through them and pick something that looks like fun. And maybe if I don't find a program I like I'll just make it up each day and do whatever I feel like for a bit.

Lifted yesterday, just doing some incline dumbbell pressing, pullups, and front squats - nothing too intense.

We've been looking at houses for a while now, just trying to see what's out there. We had very specific things we were looking for, and had not been seeing anything that could meet all of our criteria, but got financing set up so we'd be ready to go if the right thing came up. We found what we were looking for on Sunday and jumped on it. Put an offer and it was accepted on Monday. So now we're scrambling because this was kind of unexpected and there's a ton to be done in the next month. Initially we're needing to rent out the place we're in now because the rental income is part of our financing. Need to have a 1 year lease agreement in place and first months rent in hand before closing on the new place at the end of September.

So any workouts I do for the foreseeable future will be short and not too intense since most of my time and energy needs to go to prepping for the move and there's a ton to do. Probably won't be logging workouts much, if at all.

The new space should be awesome though. I'll have a much better workout area with significantly more space (like 4 times as much as I currently do). I'm trying not to think of all the things I'd like to buy once I'm there, but it's hard, lol. Luckily I'll be sufficiently distracted for a while...

Definitely was not anticipating a month and a half break between workouts, but moving left me very little extra time or energy. Finally finished getting the workout area setup in the new house this week - kind of. I think I need to disconnect and redo the lat pulldown at some point because it's not working smoothly and appears to be slightly crooked even though everything is bolted down in the correct position. I'm hoping it didn't get bent in the moving process...

Got my first workout in yesterday:
[U]Bench Press[/U]
Worked up to 165 pounds x 1 rep @7-8 RPE

[U]SSB Squat[/U]
Worked up to 205 pounds x 1 rep @7-8 RPE

[U]DB Row[/U]
50 pounds - 3 sets x 15 reps

[U]Walking Lunge[/U]
15 pounds - 2 sets x 15 reps

[U]DB Pullover[/U]
3 pounds - 3 sets x 12 reps

[U]Single Leg Curl[/U]
35 pounds - 3 sets x 12 reps

Pretty easy workout, though my work capacity is obviously horrible and I was breathing pretty heavy despite the ease of the weights. As expected, I'm pretty sore today, and expect I will be pretty regularly for the next couple of weeks.

I've decided to try something that's probably incredibly stupid, lol. I'll be alternating between Heavy days and Hypertrophy days, doing full body workouts on all days. The Heavy days will consist of an upper body and lower body max effort lift where I'll aim for 8-10 RPE depending upon how I'm feeling. The Hypertrophy days will ramp up the volume. All sets/reps on these days will be done with the intent of building the muscle rather than moving the most weight possible. I'm starting out tracking all weights, sets, and reps on these days just to establish a baseline, but it's likely that at some point I'll stop logging this and just focus on working the muscle while using good form. I find that I can't help but try to increase weight, reps, or sets every time out if I track it closely, and that can be detrimental because the quality of reps can start to degrade over time.

I'll post up pictures and/or video of the new space when I get a chance.