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  • Thread: Dear diary

    by Filmbuff81
    Replies
    185
    Views
    9,657

    Week 5 - 0-1 RIR - Push 2

    Seated Overhead Press (Dumbbell)
    Set 1: 35 lb × 12 [Warm-up]
    Set 2: 35 lb × 6 [Warm-up]
    Set 3: 50 lb × 3 [Warm-up]
    Set 4: 75 lb × 11 @ 10
    Set 5: 75 lb × 9 @ 10
    Set 6: 75 lb × 7 @ 9.5

    Deficit...
  • Replies
    535
    Views
    31,131

    Trap bar shoulder press sounds pretty intriguing....

    Trap bar shoulder press sounds pretty intriguing. I may need to try tbst sometime unless I splurge on a different bar one day haha.

    Nice training as always.
  • Thread: Dear diary

    by Filmbuff81
    Replies
    185
    Views
    9,657

    Week 5 - 0-1 RIR - Pull 2 Vertical Focus

    Pull Up
    Set 1: 8 reps [Warm-up]
    Set 2: 4 reps [Warm-up]
    Set 3: 10 reps @ 9.5
    Set 4: 10 reps @ 10
    Set 5: 8 reps @ 10

    Bent Over One Arm Row (Dumbbell)
    Set 1: 65 lb × 8 [Warm-up]
    Set 2: 100 lb...
  • There’s nothing wrong with having more focus...

    There’s nothing wrong with having more focus given to one muscle group over the other on a day.

    Realistically you only have so much to give in a session so exercises later will invariably suffer,...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    185
    Views
    9,657

    Week 5 - RIR 0-1 - Lower 1 Quad Focus

    Hack Squat
    Set 1: 90 lb × 15 [Warm-up]
    Set 2: 180 lb × 7 [Warm-up]
    Set 3: 270 lb × 3 [Warm-up]
    Set 4: 320 lb × 1 [Warm-up]
    Set 5: 360 lb × 1 [Warm-up]
    Set 6: 400 lb × 12 @ 9.5
    Set 7: 400 lb ×...
  • Replies
    535
    Views
    31,131

    Awesome PR and keep it up! You can always just...

    Awesome PR and keep it up!

    You can always just post a weekly summary of how training is going.
  • Thread: Dear diary

    by Filmbuff81
    Replies
    185
    Views
    9,657

    Week 5 AKA hell weeI - RIR 0-1 - Pull 1 Horizontal Focus

    Chest Supported Row
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 140 lb × 6 [Warm-up]
    Set 3: 180 lb × 3 [Warm-up]
    Set 4: 230 lb × 10 @ 9.5
    Set 5: 230 lb × 9 @ 10
    Set 6: 230 lb × 7 @ 10

    Neutral Grip...
  • Replies
    291
    Views
    14,317

    Nice job. Going strong.

    Nice job. Going strong.
  • Thread: Dear diary

    by Filmbuff81
    Replies
    185
    Views
    9,657

    Week 4 - RIR 1-2 - LEGS 2 HAMSTRING FOCUS

    Stiff Leg Deadlift (Barbell)
    Set 1: 135 lb × 8 [Warm-up]
    Set 2: 185 lb × 5 [Warm-up]
    Set 3: 225 lb × 3 [Warm-up]
    Set 4: 295 lb × 12 @ 8.5
    Set 5: 295 lb × 11 @ 9
    Set 6: 295 lb × 10 @ 8.5
    Set 7:...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    185
    Views
    9,657

    Week 4 - RIR 1-2 - PUSH 2

    Seated Overhead Press (Dumbbell)
    Set 1: 25 lb × 10 [Warm-up]
    Set 2: 25 lb × 6 [Warm-up]
    Set 3: 50 lb × 6 [Warm-up]
    Set 4: 65 lb × 12 @ 8
    Set 5: 65 lb × 12 @ 9
    Set 6: 65 lb × 11 @ 9

    Deficit...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    185
    Views
    9,657

    Week 4 - RIR 1-2 - PULL 2 VERTICAL FOCUS

    Pull Up
    Set 1: 8 reps [Warm-up]
    Set 2: 5 reps [Warm-up]
    Set 3: 9 reps @ 8.5
    Set 4: 9 reps @ 9
    Set 5: 6 reps @ 9

    Bent Over One Arm Row (Dumbbell)
    Set 1: 65 lb × 10 [Warm-up]
    Set 2: 90 lb ×...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    185
    Views
    9,657

    Oh yeah I’m not super concerned. Just a fact...

    Oh yeah I’m not super concerned.

    Just a fact of losing weight and being back to work so more general fatigue.
  • Thread: Dear diary

    by Filmbuff81
    Replies
    185
    Views
    9,657

    Week 4 - RIR 1-2 - Legs 1 Quad Focus

    Wednesday, January 6, 2021 at 6:57 AM

    Hack Squat
    Set 1: 90 lb × 15 [Warm-up]
    Set 2: 180 lb × 7 [Warm-up]
    Set 3: 270 lb × 4 [Warm-up]
    Set 4: 320 lb × 1 [Warm-up]
    Set 5: 360 lb × 12 @ 8
    Set 6:...
  • Replies
    185
    Views
    4,234

    Nice work and ditto being impressed on the road...

    Nice work and ditto being impressed on the road work being so strong after the layoff.
  • Thread: Dear diary

    by Filmbuff81
    Replies
    185
    Views
    9,657

    Week 4 - RIR 1-2 - PUSH 2

    Incline Bench Press (Barbell)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 95 lb × 8 [Warm-up]
    Set 3: 135 lb × 4 [Warm-up]
    Set 4: 185 lb × 2 [Warm-up]
    Set 5: 210 lb × 1 [Warm-up]
    Set 6: 235 lb × 8 @ 9...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    185
    Views
    9,657

    Thanks John Slowly but surely plodding along...

    Thanks John

    Slowly but surely plodding along lol.
  • Thread: Dear diary

    by Filmbuff81
    Replies
    185
    Views
    9,657

    Week 4 - RIR 1-2 - Pull 1 Horizontal Focus

    Chest Supported Row
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 140 lb × 6 [Warm-up]
    Set 3: 190 lb × 3 [Warm-up]
    Set 4: 250 lb × 8 @ 9
    Set 5: 210 lb × 10 @ 8
    Set 6: 210 lb × 9 @ 8.5
    Set 7: 210 lb × 8 @...
  • Replies
    535
    Views
    31,131

    Really strong workout. I love meadows rows. I...

    Really strong workout.

    I love meadows rows. I hammered them a ton this past year.
  • Thread: Dear diary

    by Filmbuff81
    Replies
    185
    Views
    9,657

    Week 3 - RIR 2 - Legs - Hamstring Focus

    Stiff Leg Deadlift (Barbell)
    Set 1: 135 lb × 8 [Warm-up]
    Set 2: 185 lb × 6 [Warm-up]
    Set 3: 225 lb × 3 [Warm-up]
    Set 4: 275 lb × 12 @ 7.5
    Set 5: 275 lb × 12 @ 8
    Set 6: 275 lb × 10 @ 8
    Set 7:...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    185
    Views
    9,657

    So far 55-90 minutes. With the majority falling...

    So far 55-90 minutes. With the majority falling in the middle around 75.

    I’m not 100% sure if we’re going to add any sets these final 2 weeks.

    Might just ride the RIR to hell and back this...
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