Rollinalong...

[rollalong]

Feelin dead after yesterday, hopefully just need some more sleep. Did some calves today

block calves, one at a time
bw +90 x7, 5

[rollalong]

trap bar rows
180x9,7,5

chins
bw x7,5

shrugs
180x15,10

going to put triceps on chest day and biceps on back day so that the joints get a full week off in between beatings. Casey Butts seems to believe the small jointed fellas stall out because the connective tissue can't keep up and motor units can't fire efficiently. More time off or less volume may be able to help out with this. I'll give it a try, why not?

[rollalong]

bench
215x8
185x8

dips
bw x12, 10

a bunch of extensions and front raises with light weight.

[bbowsh54]

trap bar rows
180x9,7,5

chins
bw x7,5

shrugs
180x15,10

going to put triceps on chest day and biceps on back day so that the joints get a full week off in between beatings. Casey Butts seems to believe the small jointed fellas stall out because the connective tissue can't keep up and motor units can't fire efficiently. More time off or less volume may be able to help out with this. I'll give it a try, why not?

Great work, man!

Awesome consistency.

[rollalong]

Great work, man!

Awesome consistency.

Only way to make all of this work as you know haha. Thanks for stopping in.

"Legs"
trap bar deads
180x12
180x6
265x6
320x1
355x10 couldn't breathe for about 5 minutes lol. So out of shape.

split squats
55lb kb x9.

That's legit all I could do. I was so gassed after deadlifts and I could hardly see straight after the split squats. Last week's deads were definitely a fluke, but I hadn't pulled in months so it was expected. 355x10 is probably a personal best for me.

[rollalong]

Wanted to get back to a regular schedule by lifting today which is my short day. Pulled yesterday at 4am on my long day which I didn't want to make a habit of. Thing is, I've found that I am not worth **** the day after a heavy deadlift session. Every time I pull, the next day is just garbage. I was tired all damn day today, took a nap after work. Not a chance in hell I was going to do anything meaningful working out today. On top of that, got a mad bitchin headache haha. Hoping I'm not getting sick. Plan on lifting at 4am tomorrow.

[rollalong]

Glad I waited a day. Felt a lot better this morning.

bench
bar x20
135x10
135 3x3 focusing on making the bar feel lighter. Learned this trick from Christian Thibaudeau.
185x3
205x1
215x9 one more rep than last time. Could have got 10 if I wanted to grind out one, but grinding **** out only got me hurt and weak so I let it go.
205x6

dips
bw x10,6

skulls
bar +25 x6,3

lat raises
5lbs super slow 2x10

[rollalong]

Another damn good workout. Killin it lately.

Trap bar row
90 2x10
180x9, 6 one rep more on the first set

Chins
Bw x8, 5 one more rep on first set

Shrugs
200x12,9

Ez curl
Bar + 50x8,6 weak here but expected after a back workout.

Good pump, got stronger, clearly doing something right.

[rollalong]

Suppose to do deads today on five days rest rather than the usual six. Hopefully will make some progress, but my back is pretty damn tight today. We'll see.

[rollalong]

Just not feeling it today. I focused on 180 for trap bar deads for some speed sets to kind of wake me up which helped, but I just couldn't get my head into it. 9 hours of sleep last night as its my day off so sleep isn't the issue. Stimulants didn't do **** for me today. Probably just need an extra day of rest. I only want PRs right now with a decent amount of reps as that's all that matters. I've found that when I start needing extra rest days (especially when I'm only working out every other day), a deload is coming. We'll just see how things go. If I can push on another 8 weeks then I will. If I need a few days off after next week then I will take some days off.

[rollalong]

Planned to get up early and deadlift today, but we went out with my girl's friends and she got wasted. Sexy time ensued and I got two hours of sleep before a 13 hour shift. Deads tomorrow after work.

[rollalong]

More reinforcement that low volume, high intensity is the way to go. I've always made the best progress with this approach, but I get training ADD and always try to do more.

Trap bar deads
370x11 with more in the tank, just couldn't breathe. Projected 1rm = 504.

split squat
53lb kb x10,8

Still can't breathe. How people do a ****load more work after a top set of deadlifts is ****ing baffling to me. I have a vid, will try to figure out how to get it uploaded.

EDIT: it's a .mov file and I guess that format isn't supported.

[rollalong]

I knew this morning my workout was going to suck. I had a big cup of coffee in the morning (the only time I use caffeine is pre workout and it works well) and it didn't do a damn thing. Should have been bouncing off the walls. Preworkout didn't even phase me. Whenever stimulants don't work, I know I'm going to suck in the gym. And I did.
bench
215x5. felt awful, still recovering from deads I think. I knew when I was warming up it was going to be bad. Could have grinded out another one or two, but that wouldn't have done **** other than run me into the dirt more.

Dips
sets of five with one minute rests. Think I got to 8 sets before calling it quits. figured I could compensate for lack of intensity with lower intensity, but more volume.

[rollalong]

Felt good today, preworkout hit hard so I knew I was in for a good one.

trap bar rows
180x11 (+2 reps), 5

chins
bw x7,5

shrugs
210x12,12

ez curl
bar +20 x20, 12, 8 all to failure.

wrist curls, one at a time
ez curl +20 x10,8

reverse wrist curls, both wrists at once
ez curl +20 x12

[rollalong]

Was not feeling it today, preworkout did nothing.

Trap bar deads
400x0

Called it. More rest needed. Will plan to try again tomorrow morning.

I seem to be thickening up a bit more, especially in the traps, shoulder, and chest area. Legs are progressing a somewhat. Just focused on PRs with 8-12 reps. Volume is super low, but as long as the weight is going up, I don't give a damn.

[rollalong]

tried again today. Got 350 off the ground and it just felt awful. Didn't push it, Taking 5-7 days off. Probably going to make some changes, less sets to failure, more volume through warm up sets. Did this a bit earlier in the log. Failure works extremely well short term for me, but I burn out faster than anyone I've ever met. I've done it in less than 20 days before.

Will be starting a sponsored log with Champion Performance products soon. Will continue to log here as well as there.

[rollalong]

Still feelin worn out, but decided to get on the bench and see what would happen. I usually do 3x3 with 135 explosive every workout before going heavier. "gets the nervous system primed," or whatever. I don't know what it is, but I know if by that third set I'm throwing it through the roof, it's going to be a good day. If it feels alright, probably no PR and it it just feels god awful, don't even try. It felt god awful so, didn't even try. Did some hammer curls with 30lb DBs for 20 and then just quit. Probably going to alternate squats and trap bar deads weekly, pretty sure its the deads wearing my ass out.

[rollalong]

Still feeling pretty worn out, but I'm working over 70 hours a week right now. Will try and bench today, we'll see what happens. Have not used higher reps in some time either, planning on being a lot more volume this time around with the intensity dialed down a little bit. Still going to work up to a top set on big lifts, but in the 10-15 rep range. Additional sets to failure on that lift will be with a lighter load. Trying to find the right balance of volume and intensity. The last few months have gone pretty well, but I've gained more fat than I wanted to and not as much muscle. Hoping upping the volume will help there.

[rollalong]

It's official: too much god damn work. By the time I got to 185x8 on bench I was gassed.

bench
135x10
135 3x3
150x10
185x8
215x7 just didn't look or feel good.
155x8

[rollalong]

went back last night after a couple naps during the day. Just tried to focus on keeping the whole body relaxed and all the tension in the targeted muscles to really reduce the stress per set.

bench, feet up
135x15
155x10

dips
bw x8, 6

lat raises
5lbs 2x12 5 second reps

skulls
bar +30 x15,12,8

Next training block will be focused much more on this type of training: lighter weight, more sets, all the tension in the targeted muscle and keeping everything else loose to minimize fatigue. My goal is to get a good pump with some heavy weights and not leave a session feeling like ****.

[NoCarbsNoSugar]

Great log you have in here.
Looking forward to following your Champion Performance log, once you get that started.

[rollalong]

Great log you have in here.
Looking forward to following your Champion Performance log, once you get that started.

layin low for a bit. Letting, "the nervous system" rest so I can go bat **** crazy with these products!

[rollalong]

squats lol. Wow this was horrendous. I was front squatting 245x3 just for speed to maintain strength 5 weeks ago. Now I'm doing this...

high bar squat
225x6,6 what in the actual ****?

split squats
53lb kettle bell x9,7

Spent. I can't get away from the high intensity sets. Anything less just seems boring. I anticipate the squats to go up fast as my legs are annihilated from that workout. Also doing one set of 20 to failure of calf raises and hammer curls every day as they are weak points for me.

hammer curl
30lbs x15

calves
bw +25 x18

[MinisterOfLust]

Take it easy brah.

[rollalong]

Take it easy brah.

Never! haha. Energy is good, I can sneak power naps in here and there, good pump, muscles filling out again. Time to hit it hard again.

hammer curl
30x16

calves
bw +25x19

military
bar x20
75x10
95x5
115x12,8

lat raises, i do these different than most people and don't need more than 5lbs
5x10,10

rear delt raises
5x10,10

crunches
x20, warm up for ab roll outs

ab roll outs
x9,3 lol. Weak sauce. Haven't done these in forever.

[rollalong]

hammer curl
30x17

calves
25x17

ez curl
bar +50x9,8,6

hammer curl
30x10

skulls
bar +20 x15
bar +50 x9, 6
bar +30 x7

ez bar overhead extensions
bar +30 x9, 7

wrist curls DB
30 x17,13,10

[rollalong]

back

trap bar rows
90 x10
160x5
190x6 wtf
170x7

rack chins
bw x8,6

felt awful, weak as hell. Last week of 70 hours a week though so I'll be able to get more sleep. As I mentioned earlier, probably need less sets to failure or maybe one top heavy set and one really light set to failure for like 20 reps. Came back after work

trap bar deads
325 3x1 Just couldn't make these feel good. They all went somewhat fast, but didn't feel good so I just stopped. Don't know whats going on here.

shrugs
265x10,6

[NoCarbsNoSugar]

Ah, nice sessions!

[rollalong]

Ah, nice sessions!

Ha! Not a PR in sight! Just feeling run down a lot, maybe I'm just old. I need to quit the hospital for more gheynz.

[rollalong]

Strength still not great, 12 hours of work yesterday, 14 hours today. Tomorrow I'll have about 8 hours and then about 6 hours a day four days a week for the next four weeks. Considering doing something like the conjugate method for pressing movements. Just haven't made any progress there in a decent amount of time. Swap out bench for incline bench for a couple weeks then maybe close grip bench or something. I don't really know yet.

bench
225x4 -_-
155x13
155x6

dips
bw 3x5

hammer curl
40x15

bench
135 x10,6 slow and controlled.

My strength drops off so sharply from set to set. Haven't really seen anyone have this much of a drop off compared to myself.