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  1. #2911
    Registered User Heisman2's Avatar
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    Good stuff; I'd ask all the gym employees if they have found the belt. They may be keeping it behind the desk.
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  2. #2912
    Progressive Overload Anthonyxavcx's Avatar
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    Originally Posted by Heisman2 View Post
    Good stuff; I'd ask all the gym employees if they have found the belt. They may be keeping it behind the desk.
    Definitely - I did ask a few, will keep asking as I see others working =/

    Seriously low weigh in at 224.0 yesterday! Slept in til 12 to be fair, lol. Had a great shoulders and arms day, don't feel like logging it lol.

    Went out with my buddy afterwards, got pretty drunk and had I guess a cheat day, woke up at 228.0 today lol. Average for the week should be notably lower than last week which is what matters.
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  3. #2913
    Progressive Overload Anthonyxavcx's Avatar
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    Fukkin weighed in at 232.2 this morning brahs 0_0 Serious bloat from Saturday night's shennanigans.

    All good, should be back down in 2 days. Average weight for this past week went up a bit given the last 2 weigh-ins but still came in at 227.5, versus the previous week's average of 228.7.

    Legs in a few hours
    Boston - UMass - Sales brah

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  4. #2914
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    Back to 228 this morning, should be hitting 225s by EOW. Solid leg day yesterday:


    7/23/18 - Legs

    High Bar Squat
    Bar x 10
    135 x 5
    185 x 3
    205 x 5
    - belt on -
    235 x 5
    275 x 1
    295 x 1
    315 x 3 - Technically my buddy started to help me up on the 3rd rep but I had it, was definitely an RPE 10 though lol. Sort of disappointing because everything prior was so easy, but I am not used to heavy weight right now, so all good.
    275 x 2 x 3

    Leg Press
    2 pps x 10
    4 pps x 10, 12, 12

    RDL
    135 x 8
    225 x 5
    275 x 2 x 10

    1L Quad Extension
    50 x 15
    70 x 12
    70 x 6
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  5. #2915
    Registered User Heisman2's Avatar
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    I've always found that it takes me several sessions of heavy squats to go up in weight significantly after a layoff, while for deadlifts I can usually get back to a heavy weight after only a couple of sessions. If the other sets were light then you should be able to move up in weight quickly I think.
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  6. #2916
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    Originally Posted by Heisman2 View Post
    I've always found that it takes me several sessions of heavy squats to go up in weight significantly after a layoff, while for deadlifts I can usually get back to a heavy weight after only a couple of sessions. If the other sets were light then you should be able to move up in weight quickly I think.
    Ya I'm basically doing this weird thing where I'll either hit a top set of 3 or 5 for my heavy squat day, and then do sets of 8-10 on the other day with lighter weight, and try to slowly add weight to everything every 3-4 weeks. Similar idea on bench, just slow sort of weird progression, seems to be working somewhat? Idk, it's at least fun and doable while cutting.


    7/24/18 - Upper Power

    Competition Bench
    Bar x 10
    135 x 8
    175 x 5
    205 x 5
    225 x 1
    255 x 1
    255 x 5 - Paused PR! Happy with this for sure. Felt pretty heavy, 9.5 RPE.
    235 x 2 x 6 - Both sets were touch and go, with a full pause on the 6th rep

    Plate-loaded Shoulder Press
    45 per side x 12
    75 per side x 2 x 10
    45 per side x 10 sitting backwards on machine

    SS w/

    Neutral-grip Lat Pulldowns
    160 x 2 x 10 - Never done that before, these are getting noticeably stronger which is awesome
    120 x 12

    T-Bar Rows
    2 plates x 2 x 12, slow with pauses at top for most reps

    Triceps and Biceps
    4 sets of each, 10-15 reps for various movements

    Strong day! Off tomorrow, then high rep squats Thursday.
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  7. #2917
    Registered User Heisman2's Avatar
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    I alternate heavy/light days at times. It's a logical scheme (especially if it works, haha). Nice benching. I haven't benched with a barbell in many years and I'm curious what I could do if I dedicated 4 weeks to it.
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  8. #2918
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    Originally Posted by Heisman2 View Post
    I alternate heavy/light days at times. It's a logical scheme (especially if it works, haha). Nice benching. I haven't benched with a barbell in many years and I'm curious what I could do if I dedicated 4 weeks to it.
    This is probably the longest I've ever consistently benched, starting like a year ago? Twice a week for the most part - 3-4x during Sheiko a few months back, feelsgoodman

    225.8 this morning, weight is back on track - Onward and downwards! Logging last night's leg hypertrophy session:


    7/26/18 - Legs

    High Bar Squat
    135 x 5
    165 x 3
    215 x 3
    215 x 12
    215 x 15 - Solid, pretty smoked after the relative AMRAP. Form was a bit off for this set, got a bit too hyped lol.

    Hack Squat
    1 plate x 10
    2 plates x 10
    1 plate x 12 with super close stance, heels touching, constant tension in quads

    Quad Extensions
    2 sets of 12-15 and 1 drop set of 20

    SS w/

    Seated Hamstring Curls
    3 sets of 12

    Feels like I did more exercises but I think that was actually it.
    Boston - UMass - Sales brah

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  9. #2919
    Progressive Overload Anthonyxavcx's Avatar
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    Changed things up a bit with tonight's push hyper session:


    7/27/18 - Push

    Bench, feet up and slightly narrower grip than normal, touch and go
    Bar x 2 x 15
    95 x 8
    135 x 6
    185 x 5
    205 x 6, 8, 8, 8, 7, 8, 8 (53 total reps @ 205)

    Single-arm DB Shoulder Press
    40 x 12 seated
    50 x 12 standing
    40 x 12 seated

    Incline Hammer-strength Machine, 1 arm at a time
    1 plate x 2 x 10

    SS w/

    Flies
    25 x 2 x 15 (one set on cables, one set on incline bench w/ 25lb kettlebells)

    Decline Bench
    155 x 20 (Friend was doing it and I decided to try it for a set, lol)

    Single-arm Shoulder Press with Cables, trying to mimic a behind-the-neck movement
    50 x 2 x 12


    Great session, really enjoyed it. For bench, I wanted to try and do 50 reps at 205 - I did 225 for a 3 x 10 a month or so ago and that was a lot of volume for me, I figure a fun way to add volume is just to pick a weight and a number of target reps that would be a relative overload and get there in however many sets it takes.

    Golfing in the morning so I decided to skip triceps tonight and do them tomorrow along with back, bis, rear delts, and traps. Might even do some deadlifts or block/rack pulls if I'm feeling up to it but idk, we'll see.
    Boston - UMass - Sales brah

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  10. #2920
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    Hit a few quick workouts on Saturday and Sunday, just some light back arms and shoulders work. Also traded in my Evoque and my old 350z for a 2015 LR4 on Saturday, pretty pumped.

    Average weight for the past week: 226.1 (down 1.4 lb from previous week)

    Hitting legs tonight after I pick up the LR4!
    Boston - UMass - Sales brah

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  11. #2921
    Progressive Overload Anthonyxavcx's Avatar
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    Logging last night's squat session, pretty short one as I didn't get to the gym until close to 8

    7/30/18 - Legs

    High Bar Squat
    Warmups
    135 x 3
    175 x 3
    205 x 1
    225 x 1
    - belt on -
    245 x 1
    265 x 1
    265 x 8 - Best/heaviest set of 8 I've done in quite a while, not a PR as I have done 10 or 11 in the past but still solid. Also that 10 or 11 was an all-out AMRAP
    245 x 2 x 8 - Strong backoff sets too, some sessions last month I had nothing in the tank for backoff work so that's good

    Single-leg Leg Press
    1 plate per side x 2 x 10

    Seated Hamstring Curl
    165 x 2 x 10

    Short and sweet, felt good though. Bench and upper body after work today, 225.0 this morning and feeling good
    Last edited by Anthonyxavcx; 07-31-2018 at 07:41 AM.
    Boston - UMass - Sales brah

    "It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko

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  12. #2922
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    Benching was shyt tonight but other than that a good session! About time, I knew a deload would be necessary soon, been adding reps and weight pretty much week over week so all good!

    7/31/18 - Upper

    Bench
    Bar x 10
    95 x 8
    135 x 5
    185 x 5
    225 x 1 (paused)
    245 x 1 (paused)
    245 x 6 - Bleh, wanted 8 but all good
    225 X 7 - That's enough benching for today lol

    Incline Bench
    115 x 12
    135 x 2 x 12

    Neutral Grip Lat Pulldown
    140 x 3 x 10

    Shoulder Press
    70 x 9 (DBs)
    1 plate + 25s (plate-loaded machine) x 15, 12

    Rows
    1 light set of chest-supported rows on an incline bench, 1 set of single-arm cable rows 80 x 8

    DB Curls
    6 sets total, hit the 50s for 8 and then 7 reps which I haven't done in a while, then a bunch of lighter work with 40s and 30s

    Single-arm OH Tricep Extensions
    40 x 7
    30 x 3 x 10-12

    Seated DB Lateral Raises
    15 x 12, 6, 6, 6, 6 (very minimal rest)

    Good pump brahs. Feeling a low weigh-in coming, we'll see!
    Last edited by Anthonyxavcx; 08-01-2018 at 07:56 AM.
    Boston - UMass - Sales brah

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  13. #2923
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    New morning weigh-in low: 223.2

    Off day today - Going to go for a bike ride with gf after work, will report back if the cardio doesn't kill me on the spot
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    Solid leg session tonight - My girlfriend bought me a Rogue Ohio Power Bar for my birthday lmao, so I actually brought it to my gym near the office tonight and hit some front squats & RDLs with it to test it out. Pretty sick


    8/2/18 - Legs Hypertrophy

    Front Squat (!)
    Bar x 10
    95 x 5
    115 x 5
    135 x 5
    175 x 5
    195 x 5 - Felt great! Really easy, full pause on 5th rep. Happy with this since it's been months since I did these

    RDLs
    135 x 10
    225 x 12
    245 x 12
    175 x 10 slooooow

    Leg Press
    3 plates x 12
    4 plates x 10
    5 plates x 10
    4 plates x 15
    4 plates x 10 into 3 plates x 8 into 2 plates x 8 drop set

    Quad Extensions
    2 x 15

    SS w/

    Seated Hamstring Curls
    2 x 12 @ 160

    One set of walking lunges SS w/ kb squats to a low box just to burn out the quads a bit more
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    Average weight for the past week: 224.2 (down 1.9 lb from previous week)

    Legs tonight - Currently bloated and hung over from the weekend lol
    Boston - UMass - Sales brah

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  16. #2926
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    Rough week for nutrition last week - Had an unexpected funeral and had to drive to NJ on Wed, drive back Thursday, headed to NH Friday for a wedding I was in, wedding Saturday, and then finally home Sunday. Yesterday morning I was 230.0 lol, already back to 233.4 today. No real harm done!


    8/13/18 - Legs

    High Bar Squat
    Warmups
    225 x 10
    245 x 10
    225 x 12 - Solid!

    RDL
    235 x 10
    275 x 10

    Leg Press
    4 pps x 2 x 15
    4 pps x 10 into 3 pps x 15

    Bulgarian Split Squats
    50 x 5, 6

    Upper tonight, heading to Montreal after work tomorrow. Found a decent looking gym nearby so that's good
    Boston - UMass - Sales brah

    "It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko

    Training log - https://forum.bodybuilding.com/showthread.php?t=142685011
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    Finally done travelling and/or going to weddings for a while! Hallelujah

    Montreal was ****ing sick though - I did find a great gym too, run by this older bodybuilder guy who took a lot of pride in his place. It was called Gym Saint Sauveur, highly recommend it if you're ever in the area. Also managed to get 3 real sessions in, and ate relatively well the entire time, which was great. Still classic bloat from the wedding on Saturday, woke up at 229.8 yesterday and back to 225.0 today. Time to press on to 215 and then to 205 now that these god damned trips are done!

    Highlights from recent lifts:
    225 x 10, 235 x 10 touch and go bench in Albany on Saturday 8/18
    Hitting 3 x 12 dips with relative ease on my last upper day, feltgoodman

    Logging last nights lift now that I am back home for the foreseeable future:


    8/20/18 - Legs

    High Bar Squat
    Warmups
    45 x 5
    95 x 5
    135 x 3
    175 x 3
    205 x 2
    - belt on -
    235 x 1
    255 x 1
    275 x 10 - Matches PR I haven't hit in 4.5 years! Ass to grass high bar this time, lol. Very happy with this
    205 x 10 backoff set

    Hack Squats
    1 plate x 12
    2 plates x 10
    1 plate x 2 x 10

    Hamstring-focused Back Extensions (not sure what actual thing is called, basically a GHR style back extension)
    Bw x 12
    Bw x 10 - These are ****ing killer, adding these in for the next few months

    That was it, aside from maybe 10 total reps of bodyweight lunges. Hit the sauna for a while after this and then went home lol. ****ing gassed from that 275 x 10 top set, very happy though.

    Upper tonight should be fun
    Boston - UMass - Sales brah

    "It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko

    Training log - https://forum.bodybuilding.com/showthread.php?t=142685011
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    Solid upper workout Tuesday I forgot to log, then got food poisoning yesterday, was bloated for a few days even though I wasn't eating much. Stayed home from work yesterday with typical food poisoning issues lol... ended up hitting legs at like 6pm but I couldn't squat so I deadlifted and did 3 sets of accessory movements. Hardly ate also, no appetite until later in the day.

    At any rate, new weigh in low this morning: 221.8

    Feeling much better today, think I got everything out of my system lol. Excited for a chest/back session tonight! Will log this one
    Boston - UMass - Sales brah

    "It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko

    Training log - https://forum.bodybuilding.com/showthread.php?t=142685011
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    Well, I lied, but highlights from the last few lifts lol:

    Bench on Friday: 275 x 1 paused felt pretty slow/heavy, so i decided to do an amrap touch and go set at 225 and hit
    225 x 12 - PR!
    Followed up with 205 x 2 x 8 feet up, and some plate-loaded pressing (I believe it was 2 plates for 2 x 12)
    Also did shoulders, more chest, and triceps

    Saturday - Back, biceps, some rear delts. No real highlights to speak of.

    222.2 weigh-in this morning, pretty strong calories this weekend but no boozing or anything. Excited to continue trending downward over the next few weeks.
    Boston - UMass - Sales brah

    "It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko

    Training log - https://forum.bodybuilding.com/showthread.php?t=142685011
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    8/27/18 - Legs

    High Bar Squat
    Warmups
    235 x 10
    215 x 10 (no belt)
    215 x 18 - Pretty gassed after this lmao, wanted 20 but the 18th rep my form was questionable for sure so I called it

    Straight-leg Back Extension, Focus on Hamstrings/Glutes
    BW x 12
    BW x 10
    BW x 8

    Leg Press, varied "stances"
    3 plates per side x 20 + 10 reps of calves
    3 plates per side x 20 + 10 reps of calves

    Quad Extensions
    3 sets of 8-12 light weight, quads were fried

    Solid session, happy with the volume and how everything felt. This was week 1 of a new hypertrophy block in my mind, last time I started at 205 for 3 x 10 on squats and built up from there.
    Boston - UMass - Sales brah

    "It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko

    Training log - https://forum.bodybuilding.com/showthread.php?t=142685011
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    Starting to follow the Renaissance Periodization general bodybuilding template to structure my workouts, with a few alterations - Namely spreading out some of the upper body work to accomodate a 5x/week schedule rather than 4x/week, and adding a few sets here and there for direct arm work.

    First workout with the RP template last night, felt good! I'm selecting high bar squats, incline bench, and neutral grip pulldowns for my main lifts.


    8/28/18 - Upper - Week 1 of Basic Hypertrophy Block

    Incline Bench
    45 x 12
    95 x 8
    135 x 8
    155 x 3 x 12 (Target RPE 7.5, most exercises are using about 85% of my 10rm this week)

    Dips
    BW x 12
    15lb DB x 12
    15lb DB x 10

    DB Flat Bench
    85 x 11
    85 x 10
    85 x 9 - First exercise that I felt some fatigue hitting, RPE 8.5

    Plate-loaded Row
    80lb per side x 12
    80lb per side x 10 (Somewhat fatigued)

    Lat Pulldown
    140 x 10
    140 x 8 (Fairly fatigued at this point)

    Biceps
    4-5 sets of 8-10 between BB and seated DB curls

    DB Upright Rows
    35 x 12
    35 x 10

    Tricep Rope Pushdowns
    2 sets of 15 light weight

    Good workout, sticking around 2000 calories and 200 protein, weight for this week is trending just over 222.
    Boston - UMass - Sales brah

    "It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko

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    8/30/18 - Legs

    Front Squat
    Warmups
    155 x 10
    155 x 10
    145 x 10

    DB Lunges
    35 x 10
    35 x 10
    35 x 8

    "Bench" Deadlifts (Calves against a bench to keep legs straighter, basically halfway between a RDL and SLDL)
    135 x 12
    135 x 12
    185 x 12 - Should do all at 185 next time

    1L Quad Extension
    70 x 15
    70 x 12

    Solid session, not 100% sure if I'm going to do a Push day or a Chest/Back day for my Friday lifts.
    Boston - UMass - Sales brah

    "It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko

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    Solid shoulder and arm workout yesterday, then played WoW for no bull**** like 12 hours - Dangerous **** brahs

    New weigh-in low today: 220.2

    Feelin good mang, might say **** it and hit legs a day early since I have the long weekend and nothing to do...!
    Boston - UMass - Sales brah

    "It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko

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    Backlog of peace

    9/3/18 - Legs - Week 2 of RP Bodybuilding Template

    High Bar Squat
    Warmups
    245 x 10
    245 x 8
    245 x 8
    245 x 6

    Leg Press
    3 plates x 10
    4 plates x 10
    4 plates x 10
    4 plates x 10

    Single-leg Leg Press
    1 plate per side x 3 x 10

    Seated Calf Raise
    80 x 3 x 12



    Upper Body - Week 2 of RP Bodybuilding Template

    Incling Bench
    Warmups
    165 x 12
    165 x 10
    165 x 8
    155 x 10

    Dips
    15 lb x 4 x 12

    DB Bench
    80 x 13
    85 x 10
    85 x 10
    85 x 8

    Neutral-grip Lat Pulldown
    145 x 12
    145 x 10
    145 x 10

    Plate-loaded Chest-supported Row
    2 plates x 2 x 12

    Tricep Rope Pushdowns
    42.5 x 15
    42.5 x 12

    DB Curls
    35 x 10
    30 x 12

    Cable Lateral Raises
    10 x 10
    10 x 12

    Solid sessions, notably harder than last week with the added 4th sets on lots of movements. The way the template works I think I'll end up hitting 4 sets again next week - This week was difficult enough so that next week likely won't push much harder, but we'll see.

    Weight sitting just over 221, should break under 220 soon!
    Boston - UMass - Sales brah

    "It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko

    Training log - https://forum.bodybuilding.com/showthread.php?t=142685011
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    New weigh-in low yesterday: 219.6

    Finally breached 220 boys! Worth noting this was a 1:30pm weigh-in though, lol. Celebrated with some pizza and mozarella sticks with gf, 222.8 this morning. Feeling good, lots of legs tonight.
    Boston - UMass - Sales brah

    "It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko

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    Tough ****in workout tonight


    9/10/18 - Legs

    High Bar Squat
    Warmups
    255 x 8
    255 x 8
    255 x 5 -Lol whoops
    255 X 7
    255 X 6 - Most difficult squats so far. Program will regulate accordingly, curious to see what it prescribes for next week. I'm assuming 5 sets again

    Leg Press
    4 plates per side x 5 x 10

    Hamstring-focused Back Extensions
    BW x 10
    BW x 8

    Seated Hamstring Curls
    115 x 2 x 12

    Calves on Hack Squat
    1 plate per side x 3 x 12

    OOMPH
    Boston - UMass - Sales brah

    "It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko

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    Huge new low weigh-in today: 216.4

    218 yesterday so not a fluke, suh! Logging yesterday's push workout


    9/18/18 - Push, Week 4 of Renaissance Periodization BB Template

    Incline Bench
    Warmups
    175 x 8
    175 x 8
    175 x 8
    175 x 8
    175 x 10 - Very happy with this. 42 reps at 175, definitely a volume PR. Last week was 40 reps at 165

    DB Bench
    90 x 12
    95 x 12
    95 x 9
    90 x 10
    90 x 10

    That was it for last night, had a 20 min work call between incline and DB lol. Going to lift tonight and hit back/arms.
    Boston - UMass - Sales brah

    "It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko

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    And we're back, apparently

    Cliff notes: Squatted 405 2 weeks ago!! Pumped brahs. New goal is to hit 500. Didn't honestly think I would ever hit 405 again but it wasn't all that hard after all, so let's push it.

    Current bw: 238ish

    Goals: Continue to push PL total (current maxes from tests in October are 405 sq, 285 comp bench, 500 deadlift but I can push deadlift higher if I train it) and to get down to ~12-14% Bf (probably ~215 lb).

    Current split is 3x/week squatting on Kaizen's protocol, doing my own upper body programming:

    Monday: Squat 1
    Tuesday: Upper
    Wednesday: Off
    Thursday: Squat 2
    Friday: Push
    Saturday: Squat 3 and Pull
    Sunday: Off

    Kicking off a brand new training block so let's log it.


    Week 1

    10/21/19 - Squat 1 (Beltless)
    Warmups
    275 x 3
    215 x 2 x 8

    Clean Deadlift
    Messed around with 6-7 singles here, didn't go above 275

    Bulgarian Split Squat
    BW x 3 x 15

    Pallof Press
    40 x 2 x 12



    10/22/19 - Upper

    DB Bench
    3-4 work sets ramping up weight, worked up to 110 x 6. Goal for the next 6-8 weeks is to focus on this movement primarily for upper body and to hit the 125s for at least a few reps. Never touched them

    SS w/

    Rows
    2-3 work sets ramping up with DB rows
    2 sets of cable row (145 x 12, 130 x 15)

    Machine Shoulder Press
    2 x 10 @ 8

    Dips
    BW x 2 x 12

    SS w/

    Assisted Pullups/Lat Pulldowns
    2 sets of Assisted, 3 sets pulldowns 8-12 reps

    Cable Flies
    2 x 15

    Triceps
    3 sets of I forget

    Forgot to do delts/biceps




    10/24/19 - Squat 2

    Squat (Belt)
    Warmups
    335 x 1
    295 x 2 x 3 - Way easier than Monday. Had to adjust back after basically 2 weeks off (deload + sick)

    Block Pulls
    5-6 singles at 315/365, barely anything just for fun

    Cable Goblet Squat
    3 x 12



    10/25/19 - Push

    Incline Bench
    Warmups
    175 x 2 x 10

    Machine Chest Press
    1 plate x 12
    2 plates x 10
    1.5 plates x 10
    1 plate x 10

    DB Skullcrushers
    27.5 x 2 x 12

    Cable Tricep Pushdowns
    3 sets, last being a drop


    BACK BABY!!!!!!!!!!
    Boston - UMass - Sales brah

    "It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko

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    10/26 - Squat 3

    Pause Squat (No Belt)
    Warmups
    275 x 1
    235 x 3 x 5

    Sumo Deadlift Speed Pulls
    315 for a few singles
    405 for 2 singles - First one was FAST - Finally felt right again after a lot of time not pulling sumo/not pulling much period

    Lat Pulldowns
    140 x 10
    170 x 2 x 10

    Rows
    2 sets on cables, 10-12

    Incline DB Curls
    25 x 3 x 10

    Preacher Curls
    25 per side x 12, 10

    Think that was it. Week 2 starts today, same **** as week 1 but heavier on squats with some extra sets added. Lets gooooo
    Boston - UMass - Sales brah

    "It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko

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    11/4/19 - Squat 1 (Week 3 of block 1)

    Squat - No Belt
    Warmups
    295 x 3
    235 x 3 x 8

    Accessory
    Honestly don't remember. Think I only did 1 set of split squats and a few singles on deads.



    11/5/19 - Upper

    DB Bench
    Ramp-up sets
    120 x 4 - Big PR! Goal of this 4-6 week block is to focus on db bench and to hit the 125s which I've never touched, hopefully for 4-5 reps.
    100 x 8
    100 x 6 feet-up

    SS w/

    Cable Rows
    145 x 12
    160 x 10
    175 x 10

    Decline CGBP
    135 x 8
    205 x 3 x 8

    Dips
    BW x 2 x 10

    Vertical Row, Kneeling
    30 x 12
    35 x 10

    Tricep Pushdowns
    3 x 15ish
    Boston - UMass - Sales brah

    "It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko

    Training log - https://forum.bodybuilding.com/showthread.php?t=142685011
    IG - @tonebonebigdog

    RIP Jake Hoffman 1/21/13
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