► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk

[Raigs]

Oh man I like those target numbers? 1k total is strong.

[Camarija]

Oh man I like those target numbers? 1k total is strong.

Thank you!! I'm very happy with my first year progress. When I started with this strength program I figured bigger numbers means bigger volume, but in the process I learned a lot more about training and fatigue management. My long term strategy is that I'll be able to apply this new base of strength towards hypertrophy programs in 2021 and beyond. Now the hard part is going to be staying consistent for years on end and not dropping off, but I'm ready for the challenge!

Always a pleasure to hear from you Raigs!

[Camarija]

Date: Monday, December 14, 2020
Age: 32

Height: 6 foot 3 inches

Day 307 Morning Weight: 198.4 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 7 Hours

Diet: Calorie Surplus

-

148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber
660 g Milk ~ 220 calories, 33.6 g protein
EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

-

Dymatize ISO 100 Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat
Tortilla x6 ~ 300 calories, 6 g protein, 3 g fat, 6 g fiber
Cheddar x3 ~ 180 calories, 18 g protein, 13.5 g fat
2 TBSP Psyllium Husk ~ 35 calories, 7 g fiber

-

C4 Ultimate ~ 5 calories
Gatorade x3 ~ 240 calories
Dymatize ISO 100 Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat

-

Dymatize ISO 100 Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat
1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber
1 TBSP Olive Oil ~ 120 calories, 14 g fat

-

Dymatize ISO 100 Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat
4x Eggs ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat

-

Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

-

Total ~ 3,485 calories, 211.75 g protein, 93 g fat, 35 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 9 (Taper Week) - Day 1 - 5 Days From Competition

Cossack Squats Warm Up
[BW]
5 Reps
5 Reps
5 Reps

+ SUPERSET WARM UP

Wide Neutral Grip Pullup Warm Up
[BW]
7 Reps
7 Reps
7 Reps

Competition Squat
[Olympic Bar + Collars = 45 lbs]
8 Reps
8 Reps

[Olympic Bar + Collars + 2x45 lbs + 2x5 lbs + 2x2.5 lbs = 150 lbs]
5 Reps - 145 lbs
5 Reps - 155 lbs

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs = 215 lbs]
3 Reps

[Olympic Bar + Collars + 4x45 lbs + 2x10 lbs + 2x5 lbs = 255 lbs]
2 Reps

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x5 lbs = 285 lbs]
2 Reps - Added pauses at the bottom, made it feel pretty tough, taking long rests between sets now

[Olympic Bar + Collars + 6x45 lbs = 315 lbs]
1 Reps - I felt I was struggling here. At the bottom the bar rolled forward but luckily I recovered. Then I hit a slow patch midway going back up, but I managed to power through. I think my focus and energy are really lacking today due to poor sleep. Next set I need to be in the zone, taking a 9 minute rest and focusing.

[Olympic Bar + Collars + 6x45 lbs + 2x10 lbs = 335 lbs] - Meet Opener
1 Reps - going into this lift, I feel terrified and unfocused, pull it together!!! Wow, I pulled it together and put in 1000% effort and it was surprisingly easy. I'm just... wow. Okay then.

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs + 2x5 lbs = 285 lbs] - 82%
2 Reps - great control
2 Reps - great
2 Reps - yup

Reverse Hyper Cool Down
[90 lbs = 2x25 lbs + 4x10 lbs ]
22 Reps - great
22 Reps - wonderful

One Arm Face Pull Warm Up
[15 lbs]
10 Reps
10 Reps
10 Reps

[10 lbs]
15 Reps - feels better than heavier weight
12 Reps - yup, winding down the reps
10 Reps - feels great, now even fewer reps
8 Reps - great, don't need any more warmups here

SUPERSET Warm Up

Competition Pause Bench
[Olympic Bar + Collars + 2x25 lbs + 10 lbs = 115 lbs]
5 Reps - yup
5 Reps- yup
5 Reps - yup

[Olympic Bar + Collars + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
3 Reps - yup

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
2 Reps - yup

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs = 215 lbs]
2 Reps - yup

[Olympic Bar + Collars + 4x45 lbs + 2x5 lbs = 235 lbs]
2 Reps - feeling decently strong, taking a 7 minute break just to be safe

[Olympic Bar + Collars + 4x45 lbs + 2x10 lbs + 2x5 lbs = 255 lbs] - Meet Opener
1 Reps - too easy, going up 10 lbs


[Olympic Bar + Collars + 4x45 lbs + 4x10 lbs = 265 lbs] - Meet Opener
1 Reps - it still felt too easy, but I'm stopping here. I'll figure it out on meet day I guess.


[Olympic Bar + Collars + 4x45 lbs = 225 lbs] - 84%
2 Reps - some acheyness, but I forgot to rest before this set
2 Reps - with appropriate rest, no more acheyness
2 Reps - yup

SUPERSET Cool Down

Wide Pronate Grip Pull Up Cool Down
[BW]
7 Reps - yup
7 Reps - yup
7 Reps - yup
7 Reps - yup

Notes:



Poor sleep last night may negatively affect this workout session, which is scary because I'm testing my openers. The good news is that openers should be able to be achieved with poor energy, so maybe this is a good test after all?

My squat opener of 335 lbs x1 turned out to be easy enough, even after I psyched myself out.

The guys on either side of me today exceeded my big 3 with Squat and Bench alone. Lmfao. I've got a long way to go before I'm strong.

My bench opener moved up to 265 lbs, feels almost too easy so that's looking promising.

Workout Duration: 3 Hours 00 Minutes

[Camarija]

Date: Tuesday, December 15, 2020
Age: 32

Height: 6 foot 3 inches

Day 307 Morning Weight: 198.4 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 8 Hours

Diet: Calorie Surplus

-

148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber
660 g Milk ~ 220 calories, 33.6 g protein
EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

-

Dymatize ISO 100 Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat
Tortilla x6 ~ 300 calories, 6 g protein, 3 g fat, 6 g fiber
Cheddar x3 ~ 180 calories, 18 g protein, 13.5 g fat

-

C4 Ultimate ~ 5 calories
Gatorade x3 ~ 240 calories
Dymatize ISO 100 Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat

-

Dymatize ISO 100 Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat
1 Cup Brown Rice ~ 680 calories, 12 g protein, 6 g fat, 8 g fiber
1 TBSP Olive Oil ~ 120 calories, 14 g fat

-

Dymatize ISO 100 Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat
Mozzarella Cheese Stick x2 ~ 120 calories, 12 g protein, 7 g fat
Mozzarella Cheese Stick x2 ~ 120 calories, 12 g protein, 7 g fat

-

Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber
Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

-

Total ~ 3,610 calories, 215.75 g protein, 91 g fat, 30 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Alert

Workout: Week 9 (Taper Week) - Day 2 - 4 Days From Competition

Cossack Squats Warm Up
[BW]
5 Reps
5 Reps
5 Reps

+ SUPERSET WARM UP

Wide Pronate Grip Pullup Warm Up
[BW]
7 Reps
7 Reps
7 Reps

Competition Deadlift
[Olympic Bar + Collars + 2x45 lbs = 135 lbs]
6 Reps

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
5 Reps
5 Reps

[Olympic Bar + Collars + 4x45 lbs + 2x25 lbs= 275 lbs]
3 Reps

[Olympic Bar + Collars + 6x45 lbs = 315 lbs]
2 Reps - so far so good

[Olympic Bar + Collars + 6x45 lbs + 2x25 lbs = 365 lbs]
2 Reps - it was like I forgot how to deadlift, and relearning the form mid lift. Weird.

[Olympic Bar + Collars + 6x45 lbs + 2x25 lbs + 2x10 lbs = 385 lbs]
1 Reps - that felt way too heavy. It does not bode well for the immediate future

[Olympic Bar + Collars + 8x45 lbs = 405 lbs]
1 Reps - that felt way heavy, ill try 415 lbs see if it works today, if not 425 will stand as my max attempt on Saturday


[Olympic Bar + Collars + 8x45 lbs + 2x5 lbs = 415 lbs] - Meet Opener
1 Reps - wow i failed this, canceling rest of lists today except for reverse hyper


[Olympic Bar + Collars + 6x45 lbs + 4x10 lbs = 355 lbs] - 82%
2 Reps
2 Reps

Reverse Hyper Cool Down
[90 lbs = 2x25 lbs + 4x10 lbs ]
22 Reps
22 Reps
22 Reps
22 Reps

One Arm Face Pull Warm Up
[10 lbs]
15 Reps
15 Reps
15 Reps
12 Reps
10 Reps
8 Reps

SUPERSET Warm Up

Competition Pause Bench
[Olympic Bar + Collars + 2x25 lbs + 10 lbs = 115 lbs]
5 Reps
5 Reps
5 Reps

[Olympic Bar + Collars + 2x45 lbs + 2x10 lbs + 2x5 lbs = 165 lbs]
3 Reps

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x5 lbs = 195 lbs]
2 Reps

[Olympic Bar + Collars + 2x45 lbs + 2x25 lbs + 2x10 lbs + 2x5 lbs = 215 lbs]
2 Reps

[Olympic Bar + Collars + 4x45 lbs + 2x5 lbs = 235 lbs] 85%
1 Reps
1 Reps
1 Reps
1 Reps

SUPERSET Cool Down

Wide Pronate Grip Pull Up Cool Down
[BW]
7 Reps
7 Reps
7 Reps
7 Reps

Notes:



The goal for today is to work on my deadlift opener. My goal deadlift is 435 lbs, so I'm planning on opening with 425 lbs, move up to 430 lbs, and finally attempt 435 lbs if 430 lbs worked out. We'll see how it goes today, but if 425 lbs is rough, I'll drop my opener to something like 415 lbs instead.

I'm not pleased. I failed a 415 lbs... what??? My hips feel sad, my lower back feels sad, I don't want to risk hurting myself so I'm chickening out. I think a 335 lbs and 425 lb deadlift is just fine. I'll still go for a max bench just to figure out what my baseline is at, but after this I won't be pushing heavy bemch either for shoulder health sake. It just doesn't seem worth it. But ill probably do work in the RPE 8 range without needing to risk my general health.

I'm just a scared cat I guess.

Workout Duration: XX Hours XX Minutes

[CW47]

Your log is epic man! No idea how you can post in so much detail consistently. It's really impressive.
Looks like you got in some solid Deadlift and Benching work in your last session. How did the 425 dead feel?

[Camarija]

Your log is epic man! No idea how you can post in so much detail consistently. It's really impressive.
Looks like you got in some solid Deadlift and Benching work in your last session. How did the 425 dead feel?

Thanks bro!! I'm actually JUST starting my workout right now. I'm tempted to bring down my opener to 415 lbs, 425 lbs seems like it would be too heavy as an opener.

[CW47]

Thanks bro!! I'm actually JUST starting my workout right now. I'm tempted to bring down my opener to 415 lbs, 425 lbs seems like it would be too heavy as an opener.

I'm not going to suggest you do this, because you obviously know yourself far better than I do. But I would REALLY struggle to do multiple singles so close to my max. Near max attempts drain me like crazy, so I tend towards at least 10 pound jumps between my singles, and lots of times even 20 pound or larger jumps. It leaves me much fresher for my true max attempt/s.

[Camarija]

I'm not going to suggest you do this, because you obviously know yourself far better than I do. But I would REALLY struggle to do multiple singles so close to my max. Near max attempts drain me like crazy, so I tend towards at least 10 pound jumps between my singles, and lots of times even 20 pound or larger jumps. It leaves me much fresher for my true max attempt/s.

Bro, yeah I failed a relatively easy 415 lb attempt. I'm feeling bad about it now. I think the ramp up had too many heavy singles, but the net result is that I'm too afraid of pulling a disc to go heavy again any time soon.

[Camarija]

Date: Wednesday, December 16, 2020
Age: 32

Height: 6 foot 3 inches

Day 307 Morning Weight: 198.4 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 6 Hours

Diet: Calorie Surplus

-

148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber
660 g Milk ~ 220 calories, 33.6 g protein
EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat
Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

-

1/16th Slice Pepperoni Pizza ~ 140 calories, 7 g protein, 5.5 g fat, 1 g fiber
148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber
660 g Milk ~ 220 calories, 33.6 g protein

-

Baguette ~ 1,115 calories, 23.894 g protein, 7.964 g fiber

-

Dymatize ISO 100 Peanut Butter x2 ~ 240 calories, 50 g protein, 1 g fat

-

Mozzarella Cheese Stick x2 ~ 120 calories, 12 g protein, 7 g fat
74 g Cheerios ~ 280 calories, 6 g protein, 4 g fat, 6 g fiber
300 g Milk ~ 100 calories, 16.25 g protein

-

Total ~ 3,860 calories, 210.344 g protein, 50 g fat, 40.964 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Exhausted

Workout: Week 9 - Rest Day 1

Notes:

Just taking it easy, doing stretches and light rehab work. My fat intake today was probably too low, but it is what it is, decided to go heavier on carbs instead.

[Raigs]

I love the fact you destroyed your meet openers in bench and squat time to pick new numbers Strong is strong dont worry about the people next to you. If you lift a few pounds more then when you started is that not strong?

[Camarija]

Date: Thursday, December 17, 2020
Age: 32

Height: 6 foot 3 inches

Day 307 Morning Weight: 198.4 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 6 Hours

Diet: Calorie Surplus

-

148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber
660 g Milk ~ 220 calories, 33.6 g protein
EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

-

Dymatize ISO 100 Peanut Butter x2 ~ 240 calories, 50 g protein, 1 g fat

-

4x Eggs ~ 240 calories, 24 g protein, 16 g fat
1 TBSP Olive Oil ~ 120 calories, 14 g fat
Tortilla x6 ~ 300 calories, 6 g protein, 3 g fat, 6 g fiber
Cheddar x3 ~ 180 calories, 18 g protein, 13.5 g fat
Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

-

148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber
660 g Milk ~ 220 calories, 33.6 g protein
Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

-

Total ~ 3,225 calories, 197.2 g protein, 94 g fat, 34 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Exhausted

Workout: Week 9 - Rest Day 2

Notes:

Just taking it easy, doing stretches and light rehab work.

[Camarija]

I love the fact you destroyed your meet openers in bench and squat time to pick new numbers Strong is strong dont worry about the people next to you. If you lift a few pounds more then when you started is that not strong?

Thanks man, that means a lot! You're right, I got a bit down there for a second but I'm making progress and I can be happy that I'm hitting all of my short term goals. Just going to keep going!

[Raigs]

Thanks man, that means a lot! You're right, I got a bit down there for a second but I'm making progress and I can be happy that I'm hitting all of my short term goals. Just going to keep going!

There are always bad days. Cant be helped its coming out of them with the right mentality and this forum and group of people always makes it easier IMO

[Camarija]

Date: Friday, December 18, 2020
Age: 32

Height: 6 foot 3 inches

Day 307 Morning Weight: 198.4 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 8 Hours

Diet: Calorie Surplus

-

148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber
660 g Milk ~ 220 calories, 33.6 g protein
EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

-

Dymatize ISO 100 Peanut Butter x2 ~ 240 calories, 50 g protein, 1 g fat

-

Tortilla x6 ~ 300 calories, 6 g protein, 3 g fat, 6 g fiber
Cheddar x3 ~ 180 calories, 18 g protein, 13.5 g fat
480 g Milk ~ 160 calories, 26 g protein
Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

-

148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber
660 g Milk ~ 220 calories, 33.6 g protein

-

Mozzarella Cheese Stick x2 ~ 120 calories, 12 g protein, 7 g fat
Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

-

Total ~ 3,085 calories, 211.2 g protein, 71 g fat, 34 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Still Exhausted

Workout: Week 9 - Rest Day 3

Notes:

Just taking it easy, doing stretches and light rehab work.

[Camarija]

Date: Saturday, December 19, 2020
Age: 32

Height: 6 foot 3 inches

Day 307 Morning Weight: 198.4 Pounds

Day 266 Body Fat %: ~ 14 %

Day 266 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 8.5 Hours

Diet: Calorie Surplus

-

148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber
560 g Milk ~ 186.667 calories, 28.51 g protein
EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

-

Dymatize ISO 100 Peanut Butter x2 ~ 240 calories, 50 g protein, 1 g fat

-

240 g Pistachios (shelled) ~ 720 calories, 24 g protein, 56 g fat, 12 g fiber
Dymatize ISO 100 Chocolate Peanut Butter x1 ~ 120 calories, 25 g protein, 0.5 g fat
Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

-

Mozzarella Cheese Stick x2 ~ 120 calories, 12 g protein, 7 g fat
Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

-

Dymatize ISO 100 Peanut Butter x2 ~ 240 calories, 50 g protein, 1 g fat

-

Total ~ 2,771.667 calories, 209.51 g protein, 104 g fat, 28 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Still Exhausted

Workout: Week 9 - Rest Day 4

Notes:

Just taking it easy, doing stretches and light rehab work.

[Camarija]

Date: Sunday, December 20, 2020
Age: 32

Height: 6 foot 3 inches

Day xxx Morning Weight: 197 Pounds

Day xxx Body Fat %: ~ xx %

Day xxx Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 200 Pounds

Sleep: 11 Hours

Diet: Calorie Surplus

-

148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber
600 g Milk ~ 200 calories, 30.545 g protein
EPA/DHA Fish Oil, Sesame Ligans & Olive Extract ~ 25 calories, 2.5 g fat

-

Dymatize ISO 100 Peanut Butter x2 ~ 240 calories, 50 g protein, 1 g fat
Oatmeal Raisin Cookie x2 ~ 280 calories, 4 g protein, 14 g fat, 2 g fiber

-

148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber
660 g Milk ~ 220 calories, 33.6 g protein
-

148 g Cheerios ~ 560 calories, 12 g protein, 8 g fat, 12 g fiber
660 g Milk ~ 220 calories, 33.6 g protein

-

Total ~ 2,865 calories, 187.745 g protein, 41.5 g fat, 38 g fiber

Supplements: Multivitamin + Omega Oil + Creatine

Energy Level: Tired But Finally Not Exhausted

Workout: Week 9 - Rest Day 5

Notes:

197 lbs dry

That's an increase of 6 lbs over about 10 weeks. Pretty good rate of gain.

Just taking it easy, doing stretches and light rehab work.

[Raigs]

6# over 10 weeks is the perfect gain rate IMO. That probably means its mostly muscle gains! which it sure is seeing the Meet PR numbers being hit easily. Enjoy the rest and happy new year 2021 here we come

[CW47]

Happy New Years man! What's the lifting plan for the new year?