jshaw's Starting Strength log

[Cheap5.0]

Strong dipping going on in here.

I missed it, why trap bar deads? I know you have a back issue, is it that?

[jshaw5]

Strong dipping going on in here.

I missed it, why trap bar deads? I know you have a back issue, is it that?

Thanks man.

Yes my back issue is a big reason for the trap bar deadlifts. Greg Nuckols wrote a good article on them. Not having to keep the bar in front of your shins decreases the chance of getting pulled forward or rounding the lumbar spine, both of which put additional stress I don't need on my back. However, the movement is still very much a hip hinge movement and not a squat movement, which is a common misconception. The article makes some good points about why it's an underrated and underutilized lift. I'll eventually (hopefully) return to pulling with a straight bar, but for now I'm just going to stick with the trap bar while I'm rebuilding.

[jshaw5]

Tuesday September 12, 2017

BW - 211.4

Warmup
McGill Curl Up - 10 reps x 10 seconds
Stir the Pot - 10 reps
Bird Dogs - 10 reps
Terminal Knee Extensions - 15 reps each side
Band Pull Apart - 10 reps
Band Dislocates - 5 reps
Goblet Squats - 25 lbs x 10 reps
Goblet Squats - 45 lbs x 10 reps
Hip Side-to-Sides - 15 reps x 2 each hip
Bulgarian Split Squats - 10 reps each leg
Hip Airplanes - 10 reps each hip
Band Pull Through - 12 reps

Paused Front Squat
45 lbs x 5 reps
95 lbs x 5 reps
145 lbs x 3 reps
185 lbs x 2 reps
225 lbs x 5 reps x 5 @6
These felt great.

Incline Dumbbell Bench
30 lbs x 5 reps
45 lbs x 5 reps
60 lbs x 5 reps
75 lbs x 5 reps x 5
My other elbow was acting up a bit during warmups, but everything felt solid by the time I got to the work sets.

Hinge Rows
BW x 5 reps x 3
Between incline warmups.

Chinups
BW x 8 reps x 5
Between incline work sets. These are getting tougher, but I still have a few more left in each set.

Hanging Leg Raises
BW x 5 reps + 12 seconds x 3
I was bringing my feet higher, plus I added 2 seconds to the hold on the last rep.

Hammer Curls
45 lbs x 12 reps x 3
Between the HLR sets.



Weight is still moving nicely, I'm now over the 30 lb mark for weight loss. I think I have at least 20 more lbs to go, but I'm hoping it's not more than 25.

[jshaw5]

Friday September 15, 2017

BW - 211.6

Warmup
McGill Curl Up - 10 reps x 10 seconds
Stir the Pot - 10 reps
Bird Dogs - 10 reps
Terminal Knee Extensions - 15 reps each side
Band Pull Apart - 10 reps
Band Dislocates - 5 reps
Goblet Squats - 25 lbs x 10 reps
Goblet Squats - 45 lbs x 10 reps
Hip Side-to-Sides - 15 reps x 2 each hip
Bulgarian Split Squats - 20 lbs x 10 reps each leg
Hip Airplanes - 10 reps each hip
Band Pull Through - 12 reps

Press
45 lbs x 5 reps
75 lbs x 5 reps
105 lbs x 3 reps
120 lbs x 2 reps
135 lbs x 5 reps x 5 @7
First couple sets were more like @6.5, but I think I was rushing through my rest times. The third and fourth were probably more like @7.5. I took a little more time before the last one, and it was almost as easy as the first couple.

4" Block Trap Bar Deadlift
145 lbs x 5 reps
205 lbs x 5 reps
265 lbs x 5 reps x 5 @<6
For some reason my knee started acting up on the first couple reps. After the second set I thought about dropping to 3x5, but I didn't have any problems on the third set, so I kept going. I think for some reason if I drop too low and try to squat the weight up, it bothers my knee. If I remember that it's a hip hinge and move accordingly, it doesn't bother my knee at all. I'll have to keep any eye on it. Getting old sucks.

Dips
BW x 10 reps
BW+30 x 5 reps
BW+55 x 5 reps x 5 @7
These are still pretty easy

Hinge Rows
BW x 5 reps x 3
I did these between the first 3 sets of dips.

Feet Elevated Ring Rows
BW x 10 reps x 3
I did these between the last 3 sets of dips.

[pezking7p]

Everyone is doing trap bar dreads these days. They sound cool.

211 is pretty damn fine, dude. Feels good to be getting older but still make progress in the gym, eh? People give me crap about "oh when you get older your metabolism will catch up with you" and blah blah blah. It I just laugh at them because I've been hearing that since I was 20. Dedication wins out, and you obviously have it. Good job.

[Farley1324]

Everyone is doing trap bar dreads these days. They sound cool.

211 is pretty damn fine, dude. Feels good to be getting older but still make progress in the gym, eh? People give me crap about "oh when you get older your metabolism will catch up with you" and blah blah blah. It I just laugh at them because I've been hearing that since I was 20. Dedication wins out, and you obviously have it. Good job.

What they really mean is "when I got older I got much less active and ate just as much or more food"

[jshaw5]

Everyone is doing trap bar dreads these days. They sound cool.

211 is pretty damn fine, dude. Feels good to be getting older but still make progress in the gym, eh? People give me crap about "oh when you get older your metabolism will catch up with you" and blah blah blah. It I just laugh at them because I've been hearing that since I was 20. Dedication wins out, and you obviously have it. Good job.

Yeah I really like them. This was what convinced me to do them, definitely a good read. https://www.strongerbyscience.com/trap-bar-deadlifts/

211 felt good, but 209 feels even better haha. Yeah your metabolism slows down as you get older, but it's not like you hit a certain age and suddenly your body can't burn fat.

What they really mean is "when I got older I got much less active and ate just as much or more food"

Yeah pretty much. I certainly can't eat like I did in high school when I was like 160 soaking wet, but I'm losing the same amount of weight on the same amount of calories as I did five years ago.

Monday September 18, 2017

BW - 209.0

Warmup
McGill Curl Up - 10 reps x 10 seconds
Stir the Pot - 10 reps
Bird Dogs - 10 reps
Terminal Knee Extensions - 15 reps each side
Band Pull Apart - 10 reps
Band Dislocates - 5 reps
Goblet Squats - 25 lbs x 10 reps
Goblet Squats - 45 lbs x 10 reps
Hip Side-to-Sides - 15 reps x 2 each hip
Bulgarian Split Squats - 10 reps each leg
Hip Airplanes - 10 reps each hip
Band Pull Throughs - 12 reps

Paused Front Squat
45 lbs x 5 reps
95 lbs x 5 reps
145 lbs x 3 reps
195 lbs x 2 reps
230 lbs x 5 reps x 5 @6.5
Still going strong. About 3 minutes rest between sets.

Incline Dumbbell Bench
30 lbs x 8 reps
50 lbs x 8 reps
65 lbs x 8 reps x 4
90 seconds rest between sets.

Hinge Rows
BW x 5 reps x 2
Between incline warmups.

Pullups
BW x 5 reps x 10 in 10 minutes
This was one of my methods back when I hit my PR of 22 pullups. Basically started a new set every minute on the minute. After about 5-6 sets, the fatigue really started to set in. I stretched out the rest like 5-10 extra seconds on the last few sets so that the 10th set started at about 9:40 instead of at 9:00 on the stopwatch. The goal is to hit as many reps as possible in 10 minutes.

Hammer Curls
40 lbs x 10 reps
35 lbs x 10 reps
30 lbs x 10 reps
20 lbs x 10 reps
I was in a rush, plus I was beat from the pullups, so I skipped the HLR's and just ran the rack on these. No rest between sets, just put one pair away and grab the next pair down. I did have to pause for like 5-10 seconds half way through the 30's, and the 25's were missing so I skipped those. Pump was insane.

[pezking7p]

Damn, dude. You are an impressive specimen. Front squats are getting high, but those pullups. I was doing 5x10 when I was doing 5/3/1, but I did it spread out over 30 minutes, and sometimes the last sets were difficult. If I did them in 10 minutes, I imagine I'd taper off after 5-6 minutes. And I weighed 30 lbs less.

What they really mean is "when I got older I got much less active and ate just as much or more food"

Exactly. But it's much easier to cloud the subject in mystery rather than take responsibility for your own actions. "Well, I'm old now so there's nothing I can do about being fat. I think I'll console myself with a bag of chips."

[jshaw5]

Damn, dude. You are an impressive specimen. Front squats are getting high, but those pullups. I was doing 5x10 when I was doing 5/3/1, but I did it spread out over 30 minutes, and sometimes the last sets were difficult. If I did them in 10 minutes, I imagine I'd taper off after 5-6 minutes. And I weighed 30 lbs less.

Exactly. But it's much easier to cloud the subject in mystery rather than take responsibility for your own actions. "Well, I'm old now so there's nothing I can do about being fat. I think I'll console myself with a bag of chips."

Thanks man. Yeah I'm getting back up there. I think the best I ever did was 60 reps in just under 10 minutes, but I was also close to 15 lbs lighter than I am now. I'm pretty sure I'll top that within the next couple weeks.

[jshaw5]

Wednesday September 20, 2017

BW - 210.2

Warmup
McGill Curl Up - 10 reps x 10 seconds
Stir the Pot - 10 reps
Bird Dogs - 10 reps
Terminal Knee Extensions - 15 reps each side
Band Pull Apart - 10 reps
Band Dislocates - 5 reps
Goblet Squats - 25 lbs x 10 reps
Goblet Squats - 45 lbs x 10 reps
Hip Side-to-Sides - 15 reps x 2 each hip
Bulgarian Split Squats - 20 lbs x 10 reps each leg
Hip Airplanes - 10 reps each hip
Band Pull Through - 12 reps

Press
45 lbs x 5 reps
75 lbs x 5 reps
100 lbs x 3 reps
120 lbs x 2 reps
140 lbs x 5 reps x 5 @7.5
Still feeling good on these. Probably getting pretty close to the point that I should drop to 2.5 lb jumps.

4" Block Trap Bar Deadlift
135 lbs x 5 reps
185 lbs x 5 reps
225 lbs x 3 reps
275 lbs x 5 reps x 5 @<6
These felt really good today.

Dips
BW x 10 reps
BW+30 x 5 reps
BW+60 x 5 reps x 5 @7
These are still pretty easy. Counting body weight plus added weight, I'm pretty damn close to PR strength. I'm pretty sure my best ever was BW+92.5x5, but I was 178.5 lbs, so total weight was 271. Total weight today was 270, but I guarantee these were a lot easier.

Hinge Rows
BW x 5 reps x 3
Between the first 3 sets of dips.

Feet Elevated Ring Rows
BW x 10 reps x 3
Between the last 3 sets of dips.

[jshaw5]

Today marks four months on this cut. I started this cut at 241.6 lbs. I've hit as low as 208.8, but my weekly average is 209.5, so either way I'm still down over 32 lbs so far. If I continue at the same pace, it would put me at ~188 by the end of the year. I thought it would be interesting to compare this cut to the first four months of my last big cut back in 2013. My starting point was about 8 lbs higher back then, but the results so far are very similar. Through the first four months in 2013's cut, my weekly average weight was down 32.2 lbs and my lowest was down 33.0 compared to 32.1 and 32.8 on this cut. On a graph, the trend line from 2013 was just a hair steeper, but the difference is almost too small to see. In terms of diet, my calories are a bit lower (-60/day) this time around. I'm also taking in less protein (-18g/day) and less carbs (-37g/day), but more fat (+17g/day).

[pezking7p]

Intradasting. How do you make decisions about adjusting calorie intake?

[jshaw5]

Intradasting. How do you make decisions about adjusting calorie intake?

To be honest I really don't make adjustments very often. The 2013 cut I was shooting for 2,300 calories for about 75% of the cut. Towards the end my weight loss did start to slow down, so I think I dropped to 2,200 for like a month, then to 2,000 for the last few weeks. Based on my previous history, I feel pretty confident that 2,300 calories is going to put me right around that 1.5 lbs/week range, so I just trust the process. If I go several weeks without my weight moving, then I would probably take a look at things and adjust, but so far the longest I've gone between new lows has been two weeks, and the longest I've gone without my weekly average dropping was only a week.

[jshaw5]

Tuesday September 23, 2017

BW - 208.6

Warmup
McGill Curl Up - 10 reps x 10 seconds
Stir the Pot - 10 reps
Bird Dogs - 10 reps
Terminal Knee Extensions - 15 reps each side
Band Pull Apart - 10 reps
Band Dislocates - 5 reps
Goblet Squats - 25 lbs x 10 reps
Goblet Squats - 45 lbs x 10 reps
Hip Side-to-Sides - 15 reps x 2 each hip
Bulgarian Split Squats - 10 reps each leg
Hip Airplanes - 10 reps each hip
Band Pull Through - 12 reps

Paused Front Squat
45 lbs x 5 reps
95 lbs x 5 reps
145 lbs x 3 reps
195 lbs x 2 reps
235 lbs x 5 reps x 4 @6.5
Still plenty left in the tank, but I've been stretching out my rest between sets. My knee has been feeling weird by the last set on these, so I decided to drop it to four sets.

Incline Dumbbell Bench
30 lbs x 5 reps
50 lbs x 5 reps
65 lbs x 5 reps
80 lbs x 5 reps x 5 @7.5
These felt really good.

Hinge Rows
BW x 5 reps x 3
Between incline warmups.

Chinups
BW x 9 reps x 5
Between incline work sets. Getting tougher each time.

Hanging Leg Raises
BW x 8 reps x 3
Added a few reps, but dropped the hold for today. Still need a lot more compression to get my feet actually to the bar, but I'm getting them pretty close to bar height.

Hammer Curls
50 lbs x 8 reps x 3
Between the HLR sets.

[jshaw5]

Monday September 25, 2017

BW - 209.2

Warmup
McGill Curl Up - 10 reps x 10 seconds
Stir the Pot - 10 reps
Bird Dogs - 10 reps
Terminal Knee Extensions - 15 reps each side
Band Pull Apart - 10 reps
Band Dislocates - 5 reps
Goblet Squats - 25 lbs x 10 reps
Goblet Squats - 45 lbs x 10 reps
Hip Side-to-Sides - 15 reps x 2 each hip
Bulgarian Split Squats - 20 lbs x 10 reps each leg
Hip Airplanes - 10 reps each hip
Band Pull Through - 12 reps

Press
45 lbs x 5 reps
75 lbs x 5 reps
105 lbs x 3 reps
125 lbs x 2 reps
145 lbs x 5 reps x 3 @9.5
These got real hard real quick. I didn't like how my back felt, so I'm going to start using my belt next time.

4" Block Trap Bar Deadlift
135 lbs x 5 reps
185 lbs x 5 reps
235 lbs x 3 reps
285 lbs x 5 reps x 5 @<6
These still felt good.

Dips
BW x 10 reps
BW+35 x 5 reps
BW+65 x 5 reps x 4 @7.5
Total weight PR.

Hinge Rows
BW x 5 reps x 3
Between the first 3 sets of dips.

Bulgarian Rows
BW x 6 reps x 3
Between the last 3 sets of dips.

[pezking7p]

Had to look up Bulgarian rows. Intradasting.

Back still feels good I reckon (OHP aside)? Think you’ll be back squatting at all?

[jshaw5]

Had to look up Bulgarian rows. Intradasting.

Back still feels good I reckon (OHP aside)? Think you’ll be back squatting at all?

Yeah I like integrating some different gymnastic style rows with the rings, I get to hit my back at different angles without stressing my lower back, and they feel great on the shoulders.

It feels ok. It's been a few months since I've had any real pain, but I do have the occasional moment where I feel something that I might get a bit worried about, but I'm not sure if I'm just being extra cautious/paranoid lol. My current plan is to stick to the lifts that I'm working until I finish this cut, which will probably be around the start of the new year. If all goes well, I'd like to transition back to the PL lifts. I have no doubt that I will eventually back squat again, with a possibility of returning to pre-injury strength, it's deadlifts that I'm less confident that I'll ever be back to full strength.

[Cheap5.0]

Yeah I like integrating some different gymnastic style rows with the rings, I get to hit my back at different angles without stressing my lower back, and they feel great on the shoulders.

It feels ok. It's been a few months since I've had any real pain, but I do have the occasional moment where I feel something that I might get a bit worried about, but I'm not sure if I'm just being extra cautious/paranoid lol. My current plan is to stick to the lifts that I'm working until I finish this cut, which will probably be around the start of the new year. If all goes well, I'd like to transition back to the PL lifts. I have no doubt that I will eventually back squat again, with a possibility of returning to pre-injury strength, it's deadlifts that I'm less confident that I'll ever be back to full strength.

Those feels, but my issue is minor compared to yours. But still, I know where you are coming from. Stand up to quick and tweak your back..."great is this how it starts this time?". Your warmup's are pretty long, is that a tool you are using to keep injuries away?

[jshaw5]

Those feels, but my issue is minor compared to yours. But still, I know where you are coming from. Stand up to quick and tweak your back..."great is this how it starts this time?". Your warmup's are pretty long, is that a tool you are using to keep injuries away?

Yeah it sucks, it's one of those things that takes a long time to heal, but it feels fine much quicker so you feel like you can do everything without limitations, but it's like Russian roulette lol. The warmup looks long on paper, but it doesn't take that long and really isn't that much longer than my pre-injury warmup routine.

Tuesday September 12, 2017

BW - 208.2

Warmup
Bike - 4 min
Arm Circles
Hip Circles
Band Pull Apart - 10 reps
Band Dislocates - 5 reps
Band Terminal Knee Extensions - 20 reps x 2 each side
Band Pull Through - 12 reps
McGill Curl Up - 10 reps x 10 seconds
Stir the Pot - 10 reps
Bird Dogs - 10 reps
Goblet Squats - 25 lbs x 10 reps
Goblet Squats - 45 lbs x 10 reps
Hip Side-to-Sides - 15 reps x 2 each hip
Bulgarian Split Squats - 10 reps each leg
Hip Airplanes - 10 reps each hip

Paused Front Squat
45 lbs x 5 reps
95 lbs x 5 reps
145 lbs x 3 reps
195 lbs x 2 reps
240 lbs x 5 reps x 3 @6.5 PR
It was always my plan to eventually reduce the volume to 3x5 on everything, so I just dropped another set on these. These were pretty easy, but the bar really felt slippery on my shoulders. I might have to throw some chalk on my shoulders. My previous PR for paused/beltless front squats was 235x5/240x4, and I'm

Front Squat
275 lbs x 3 reps @<6 Belted
Ok, so I didn't drop the 4th set completely haha. When I do beltless work, I'm always curious how much easier it would be if I threw on the belt. These were very easy, even though my belt was too loose (more on that below). I'm 100% confident I would easily smoke a new PR if I tried. I'll probably keep doing it like this, do a few paused beltless set, then do this like a 5/3/1 joker set.

Incline Dumbbell Bench
30 lbs x 8 reps
50 lbs x 8 reps
70 lbs x 8 reps x 2
65 lbs x 8 reps x 2
Trying to keep my rest around 90 seconds between sets, wasn't sure I'd get all my reps with the 70's, so I dropped to 65's for the last two sets. Next time I'll shoot for 70's for all four sets.

Face Pulls
80 lbs x 8 reps x 2
The area where I usually do my hinge rows was too crowded, so I just threw these in between incline warmups.

Pullups
BW x 6 reps x 4
BW x 5 reps x 6
Total Time = 9:30
These were done roughly EMOM. I was shooting for 6 reps on the first 5 sets, but fatigue was really setting in. I didn't spread out the last few sets as much as last time, so in total I did 54 reps in 9:30, which is +4 reps and -30 seconds vs last time.

HLR Holds
20 seconds x 3
These are really tough

Hammer Curls
40 lbs x 12 reps x 3
Between the HLR sets.

Walking Lunges
30 lbs x 20 x 3
I actually did these last Friday but forgot to log them. These were done while holding a pair of 15 lb dumbbells. The area isn't that big, so I do 10 lunges (5 each leg, alternating each rep), then turn around and do 10 more for one set.



As I mentioned previously, I decided to throw on my belt for a set of front squats. I have not worn my belt since I started my cut. Needless to say, it was a little loose on the current setting. The pic below is with the belt fully latched lol. I moved the lever in two holes, but that was still too loose, so I'll have to move it in another for next time.

[Farley1324]

Damn, I've never moved a belt in by two notches let alone that and still loose

[jshaw5]

Damn, I've never moved a belt in by two notches let alone that and still loose

Haha me neither. This is the first big cut I've done in like 4 years though, and back then I never really did anything beltless.

[MatTheCur]

Damn, I've never moved a belt in by two notches let alone that and still loose

Haha me neither. This is the first big cut I've done in like 4 years though, and back then I never really did anything beltless.

Almost makes me want to cut... almost

[jshaw5]

Almost makes me want to cut... almost

When you're riding that wave of strength gains, and damn tough to start a cut. For me it always took either a specific target for cutting (i.e. making weight for a PL meet) or just reaching that point of pure disgust lol. I was pretty much at that point, but mentally this cut has been so much easier since I'm not hitting any new PR's on the big 3 anyway haha.

[MatTheCur]

When you're riding that wave of strength gains, and damn tough to start a cut. For me it always took either a specific target for cutting (i.e. making weight for a PL meet) or just reaching that point of pure disgust lol. I was pretty much at that point, but mentally this cut has been so much easier since I'm not hitting any new PR's on the big 3 anyway haha.

I'd be a lot more open to it if I was eating properly in the first place. I'm doing a LOT better, with more veg and meat, less sugar, etc... But still ...

One day... maybe, lol

[pezking7p]

Nice cut work. As Farley says, the belt doesn’t lie and it’s like a roadmap of progress.

[jshaw5]

Nice cut work. As Farley says, the belt doesn’t lie and it’s like a roadmap of progress.

Thanks man. Yeah the belt definitely tells a story. My belt has 11 sets of holes. I got the belt during my big cut of 2013. I got all the way down to the smallest set of holes when I was <180. Over the past four years, I've had to move it out to the 7th set of holes. I can't imagine how fat I'd have to be to hit those last 4 holes lol. I'll hopefully get back down to the last hole by the end of this cut, but I remember that being a pain because there was so much extra length. I've been considering rewarding myself with a new belt from Pioneer at the end of this cut.

[jshaw5]

Friday September 25, 2017

BW - 208.2

Warmup
McGill Curl Up - 10 reps x 10 seconds
Stir the Pot - 10 reps
Bird Dogs - 10 reps
Terminal Knee Extensions - 15 reps each side
Band Pull Apart - 10 reps
Band Dislocates - 5 reps
Goblet Squats - 25 lbs x 10 reps
Goblet Squats - 45 lbs x 10 reps
Hip Side-to-Sides - 15 reps x 2 each hip
Bulgarian Split Squats - 20 lbs x 10 reps each leg
Hip Airplanes - 10 reps each hip
Band Pull Through - 12 reps

Press
45 lbs x 5 reps
75 lbs x 5 reps
105 lbs x 3 reps
125 lbs x 2 reps
147.5 lbs x 5 reps x 3 @9.5
Threw the belt on, back felt better, but these are still pretty damn hard lol. I'm gonna go for another 2.5 lb jump next time, but I think I might switch these up after that. I don't know why they got so hard so quick, but I don't want to be over 9 RPE every set every time. I'm thinking a 5/3/1 style rep scheme is coming.

4" Block Trap Bar Deadlift
145 lbs x 5 reps
195 lbs x 5 reps
245 lbs x 3 reps
295 lbs x 5 reps x 5 @<6
These are feeling really good. I don't know why my knee would bother me on these, but this is the first time in a while that I didn't have some knee discomfort with these.

Dips
BW x 10 reps
BW+35 x 5 reps
BW+70 x 5 reps x 4 @8
These are getting a little harder, but still solid.

Hinge Rows
BW x 5 reps x 3
Between the first 3 sets of dips.

Bulgarian Rows
BW x 8 reps x 3
Between the last 3 sets of dips.

Prowler Push/Pull
Sled + 90 lbs x 10 yards
Sled + 135 lbs x 10 yards x 4
I've been slacking on these lately, finally gave myself enough time to do them. My intention is to do these as conditioning on deadlift day, and the walking lunges on front squat day.

[pezking7p]

Could try switching up rep scheme on press. Switch to 3’s or 7’s. ??

[jshaw5]

Could try switching up rep scheme on press. Switch to 3’s or 7’s. ??

In a way, that's actually what I've decided I'm going to do. I'm going to do 5/3/1 style programming, but it's going to be 7/5/3 instead. Day 1 will be 3 sets of 5 @85%, day 2 will be 3 sets of 7 @80%, and day 3 will be 3 sets of 3 @90%. The 3rd set on each day will possibly be AMRAP depending on how I'm feeling. I'm not changing the format of the overall programming, so I'll still be doing it 3 times every 2 weeks.

[jshaw5]

Monday October 2, 2017

BW - 206.2

Warmup
McGill Curl Up - 10 reps x 10 seconds
Stir the Pot - 10 reps
Bird Dogs - 10 reps
Terminal Knee Extensions - 15 reps each side
Band Pull Apart - 10 reps
Band Dislocates - 5 reps
Goblet Squats - 25 lbs x 10 reps
Goblet Squats - 45 lbs x 10 reps
Hip Side-to-Sides - 15 reps x 2 each hip
Bulgarian Split Squats - 10 reps each leg
Hip Airplanes - 10 reps each hip
Band TKE's - 20 reps x 2 each leg
Band Pull Through - 12 reps

Paused Front Squat
45 lbs x 5 reps
95 lbs x 5 reps
145 lbs x 3 reps
195 lbs x 2 reps
245 lbs x 5 reps x 3 @7.5
Everything felt good, though I was having trouble with the bar slipping on the left side.

Front Squat
275 lbs x 5 reps @8.5
This was a little tougher than expected, but 8.5 is probably being conservative.

Incline Dumbbell Bench
30 lbs x 5 reps
50 lbs x 5 reps
70 lbs x 5 reps
85 lbs x 5 reps x 4 @8.5
These are getting tough, and they're tough to gauge RPE because it's so much easier to misgroove a rep and make it much harder than it should be. I'll probably hang out at this weight for another session or two.

Hinge Rows
BW x 5 reps x 3
Between incline warmups.

Chinups
BW x 10 reps x 4
Between incline work sets. Still getting tougher, but still able to hit all my reps.

1/2 L-Sit Holds
30 seconds x 3
These are basically holding the top position of a dip with hips and knees both at 90 degrees. These challenge a lot more than just the abs.

Hammer Curls
50 lbs x 10 reps x 3
Between the L-Sit holds.

Pin Press
45 lbs x 5 reps
95 lbs x 5 reps
145 lbs x 5 reps
195 lbs x 5 reps x 2
Just playing around with these a bit. I'm not going to add these just yet, just seeing how they feel on my elbow. The only time they bothered my elbow was the first rep of the first set at 195, probably because I set up with the bar too high up my chest.

Walking Lunges
40 lbs x 20 x 3