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OHP
95 lb: 3 x 10, 1 x 9
-- felt like I was still recovering from Week 9, workout A1; did not feel like I had the mental focus or energy to push for 110 lb PR
-- elected to keep intensity...

Bench press
190 lb: 3 x 6, 1 x 6 (failed on set 4, rep 7 mid-range)

Pendlay row:
175 lb: 3 x 6, 1 x 7 (I'm supersetting these with bench press so I didn't really push the rep count on last set...

Again, a deload day. Trying out some self-limiting variations to allow increase in total reps while reducing overall intensity, stress, and fatigue to body

Behind the neck OHP
65 lb: 4 x 12 (no...

Decided to do somewhat of a deload for the rest of the week. Chose some self-limiting variations of the original main lifts to work on what I think are weak points at light loads to hopefully help...

OHP
110 lb: 2 x 5, 1 x 4 (Obviously didn't make 6 reps but initial reps were smooth. It almost seems like a mental block)
100 lb: 1 x 9 (Decided to lower intensity and focus on adding a bit more...

Bench press
185 lb: 3 x 6, 1 x 7 (RPE 9 on rep 7 - felt a bit of strain in left leg and low back from trying to maximize leg drive to get bar up)

Pendlay row
175 lb: 3 x 6, 1 x 8 (form and...

OHP
110 lb: 1 x 4 (failed on rep 5), then dropped down to
--> 105 lb: 3 x 6, 1 x 8

Lat pull down (wide grip)
145 lb: 3 x 6, 1 x 8 (won't increase weight until I can comfortably hit 10 reps on...

Bench press
185 lb: 3 x 6, 1 x 6 (this was my old PR when I could hit 1-2 reps max)
-- Rep 7 failed after 3 inches off the chest

Pendlay row:
175 lb: 3 x 6, 1 x 7 (rep 7 I felt like I moved my...

OHP
105 lb: 3 x 6, 1 x 7 (RPE 9.5)

Lat pulldown
145 lb: 3 x 6, 1 x 8 (RPE 7)

Conventional deadlift
255lb: 1 x 6
265 lb: 1 x 4
275 lb: 1 x 3

I just turned 39 today! Woke up feeling kind of low in energy however, most likely due to poor sleep pattern the past few nights. Nonetheless, proud of myself for getting today's workout in!
...

OHP
100 lb: 3 x 6, 1 x 8 (rep 8 was a bit of a grinder with huge pause at midrange before i could pull my head through and finish off), but I did it!

Lat pulldown
140 lb: 3 x 6, 1 x 8 (did these...

This session went well. Took extra 1-2 min rest for top sets

Bench press
175 lb: 3 x 6, 1 x 8

Pendlay Row
170 lb: 3 x 6, 1 x 8

Squat
225 lb x 8

Overhead press
95 lb: 3 x 6, 1 x 9 (last set 1RIR, but felt like only 8RPE)
-I felt like focusing on distending my abdomen when taking deep breath in before bracing really helped
-This suggests...

Bench press:
170 lb: 3 x 6, 1 x 8 (1 RIR, this AMRAP set and all sets leading up to that felt really good. Can't say for sure why? I had good quality sleep last night and also carb loaded in the...

OHP
100 lb: 3 x 6, 1 x 4 (I did not time my rest, maybe I rushed into this last set too quickly. I continued to superset with lat pulldowns before working set of OHP, but usually there is at least...

Thanks Grouchy for the quick video. It is a useful reminder to make sure the belly expands due to diaphragmatic breathing.

Thursday Sept 1, 2022: Week 4, Workout A
Bench press
170 lb: 3 x 6, 1...

Tuesday Aug 30, 2022 - Week 4, Workout B1

Woke up at 7 AM, felt sluggish, but told myself I needed to get it done, and I'm glad I pushed through. Ate a banana and some almond milk to replenish...

Bench Press
165 lb: 3 x 6, then 1 x 7

Pendlay Row:
155 lb: 3 x 6, then 1 x 7

Squat:
195 lb x 8
205 lb x 4
215 lb x 3

Just back from holiday in California. I was there from Aug 13 to Aug 23rd. During that time, I did a push-pull-leg work out with a workout partner because that's what they were doing. This...

Double overhand with hook grip (fingers wrapped around thumb)

Aug 13, 2022
- wasn't able to get my Week 3, A2 workout in before leaving for the airport that morning. Instead, after landing and...