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  1. #1201
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    February 7, 2023

    Floor Press
    170 pounds x 1 rep
    155 pounds - 5 sets x 3 reps

    Was also supposed do squats but wasn't feeling up to it. I've felt progressively worse over the last 3 days and am not feeling up to doing much of anything. I'm sure I'll start feeling better over the coming days.
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  2. #1202
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    March 4, 2023

    Bench Press
    145 pounds - 4 sets x 4 reps

    SSB Squat
    155 pounds - 5 sets x 4 reps

    First workout in nearly a month. I was sick for about a week and then went on a vacation overseas. I got back home on Thursday, but 18 hours on a plane can really do a number on a person so I needed a few days to recover. Still not feeling close to 100%, but wanted to get some work in today. Kept the weight light but it still felt quite hard. It's a start...
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  3. #1203
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    March 5, 2023

    Bench Press
    115 pounds - 6 sets x 6 reps

    Conv Deadlift
    275 pounds - 5 sets x 3 reps

    Bench felt much better today. Deads kicked my butt. Both lifts move fast and smooth. Deads in particular felt really good from a technique standpoint.
    I'm light headed and have a headache now. I expect it'll take a week or two for my body to reacclimate to lifting. Just going to keep forging ahead...
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  4. #1204
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    March 7, 2023

    Bench Press
    145 pounds - 4 sets x 4 reps

    SSB Box Squat
    205 pounds - 8 sets x 2 reps

    Energy level was a bit better today. Both lifts felt much heavier than they should have - especially the squats.
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  5. #1205
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    March 8, 2023

    Bench Press
    115 pounds - 5 sets x 6 reps / 1 set x 16 reps

    Conv Deadlift
    325 pounds - 6 sets x 2 reps

    Bench was great today, feeling strong and fresh. AMRAP on the final set was around a 7-8 RPE.
    Deads moved like a warmup weight. Muscles felt strong throughout but energy level crashed after about 4 sets.
    I'll probably take 1 or 2 rest days now.
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  6. #1206
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    March 11, 2023

    Bench Press
    155 pounds - 6 sets x 3 reps

    SSB Low Box Squat
    155 pounds - 6 sets x 4 reps

    I know - weird to squat the same weight that I bench, lol. Squats and deads are still wrecking me though. The weight was light but I still felt like I could vomit after getting done. Just trying to build up some kind of work capacity. I'll likely increase the squat weight next time.
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  7. #1207
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    March 12, 2023

    Bench Press
    135 pounds - 6 sets x 6 reps

    Conv Deadlift
    275 pounds - 6 sets x 3 reps

    Got through the workout without feeling nauseous, so that's a win. Both lifts went well. Deads especially felt very easy.
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  8. #1208
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    March 14, 2023

    Bench Press
    155 pounds - 4 sets x 4 reps

    SSB Low Box Squat
    205 pounds - 9 sets x 2 reps

    Had a few slow reps but felt good overall.
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  9. #1209
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    March 15, 2023

    Bench Press
    135 pounds x 11/8/6 - all sets @8 RPE

    Conv Deadlift
    325 pounds x 6 reps - @8
    275 pounds - 2 sets x 2 reps

    Rest times were 2 minutes or less on everything. I'm going to mix in workouts like this somewhat regularly to help with building work capacity.

    The weights I'm using are staying basically the same on each lift right now - alternating between a lighter day and a heavier day on each exercise. I have rep goals that will trigger me to increase weight. The goal for deads was 7 reps today and I could have made it but really don't want to go beyond 8 RPE on anything since my frequency is pretty high right now. Improving my work capacity should help and I fully expect I'll hit the goal on my next attempt, though that may be a few weeks off.

    Increasing the weight on the bar is NOT my primary goal at this point. I'm really just trying to get in a lot of good clean reps in the 60-80% range. I feel like it's going very well. I feel fresh and can tell that my strength is gradually increasing.
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  10. #1210
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    March 18, 2023

    Bench Press
    155 pounds - 7 sets x 3 reps

    Skipped squats and then added an extra rest day because one of my knees hasn't been feeling right for about a week.
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  11. #1211
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    March 20, 2023

    Bench Press
    135 pounds - 8 sets x 6 reps

    Conv Deadlift
    275 pounds - 5 sets x 4 reps

    Was feeling pretty good today so I ended up skipping ahead and doing the sets x reps that were scheduled for the following session instead. I'd guess that the extra rest day helped.
    I'm getting better at modifying my plan for the day according to how I'm feeling and performing at that moment. I feel like this should pay dividends in the long run.
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  12. #1212
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    March 23, 2023

    SSB Low Box Squat
    165 pounds - 5 sets x 4 reps

    Bench Press
    155 pounds - 8 sets x 3 reps

    I switched the lift order so that I'm freshest when doing squats. It worked well. Good energy level was good through the squats and I didn't notice any real impact on bench. I'll probably do the same thing on deadlift days as well.
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  13. #1213
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    March 25, 2023

    Conv Deadlift
    325 pounds - 5 sets x 3 reps

    Bench Press
    115 pounds - 6 sets x 6 reps

    I've still been having a slightly tender knee. It seems like it's bench press that's bothering it more than squats or deads so I went lighter on those today and used pretty much no legs during the lift. It was pretty easy, as expected.

    Deads on the other hand were harder than expected even though I was never super close to failure - probably nothing over an 8 RPE.
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  14. #1214
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    March 27, 2023

    SSB Squat
    205 pounds - 6 sets x 2 reps

    Bench Press
    155 pounds - 6 sets x 4 reps

    I'm removing the box on squats for now to try to get a bit closer to a standard squat. Would love to do some regular low bar squats but I'm not going anywhere near that until I feel my elbow has healed up fully.

    Bench went well. Got near an RPE 9 on the last rep of the last set. Next time should be 7 sets of 4 and I'm sure that will be a real challenge.
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    March 29, 2023

    Bench Press
    125 pounds - 3 sets x 8 reps

    Conv Deadlift
    275 pounds - 3 sets x 6 reps

    After 3 weeks being unable to lift, I've now been back at it for a month. I'm going to transition to programming that's a little different. I've mostly been doing many sets of lower rep work. I'm going to reduce sets and increase reps. Also planning to start adding in some accessory stuff sometime soon.

    Both Bench and Deadlift were pretty easy - nothing higher than about a 6 RPE.
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  16. #1216
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    March 31, 2023

    SSB Squat
    205 pounds - 3 sets x 3 reps

    Supinated Triceps Pushdown
    10 pounds - 2 sets x 15 reps

    Close Grip Larsen Press
    95 pounds - 3 sets x 10 reps

    Squats went well.
    Started out trying normal triceps pushdown but felt discomfort in my elbow right away. Decided to try it supinated and there wasn't even a trace of pain or discomfort so I'll likely continue doing them that way.
    Doing close grip larsen press because I don't want any pressure on my knees. Close grip is just to add some variation some I'm doing a standard grip for all of my other pressing right now. 95 pounds was meant to be a warm up weight but after doing a few reps with it I decided it was going to be my working weight.
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    April 1, 2023

    Bench Press
    155 pounds x 7 reps

    Deadlift
    275 pounds - 3 sets x 7 reps

    Nordic Hamstring Curls
    3 sets x 8 reps

    Hit my rep goal on bench so I'll increase weight next time.
    Deadlifts drained me enormously but were nowhere near failure. Next time will be 3x8.
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  18. #1218
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    April 3, 2023

    SSB Squat
    165 pounds - 3 sets x 6 reps

    Leg Extension
    75 pounds - 3 sets x 12 reps

    DB Bench Press
    40's - 3 sets x 10 reps

    Still struggling to build up work capacity on squats. I was very light headed after each of the 3 sets even though they weren't very close to failure. I'll aim for sets of 7 next time.
    Leg Extensions and DB Bench weren't too difficult. Focus was on getting a full range of motion and controlling the weight throughout. Weight will go up next time around.
    Last edited by CW47; 04-03-2023 at 06:59 PM.
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    April 4, 2023

    Conventional Deadlift
    325 pounds x 7 reps

    Bench Press
    135 pounds - 3 sets x 6 reps

    Pretty easily hit 7 reps on deads at about a 7-8 RPE so I'll increase weight next time. First time taking video of myself in a while. I should do it more often... Noticed on deads that my hips were shooting up right away and as a result coming through later than they should be. I believe this is because of the belt limiting me in the setup. Even though I feel like I get extra support from it, I'm likely better off not using it because something like this could likely be the difference between making or missing a lift that's closer to my 1RM. I could also just experiment with loosening it more...but I don't feel like I lose much (if any) strength without the belt.

    Not sure what happened on bench today, but something clicked. It felt extremely light and the movement pattern seemed to be more locked in. I probably could've done 3x10 without needing to grind, but I'm content to go slowly, especially since the weight will be increasing on my heavier bench day this week.

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    April 7, 2023

    SSB Squat
    205 pounds - 3 sets x 4 reps

    Close Grip Larsen Press
    105 pounds - 3 sets x 10 reps

    Supinated Triceps Pushdown
    15 pounds - 2 sets x 15 reps

    Squats got a little grindy on the final reps. Video of the second set is below. After watching it back I did a better job of getting to depth and maintaining tightness on the descent on the final set.

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    April 8, 2023

    Bench Press
    165 pounds - 3 sets x 3 reps

    Conv Deadlift
    275 pounds - 3 sets x 8 reps

    Nordic Hamstring Curl
    3 sets x 8 reps

    Not sure I could've done 4 reps on any of the bench sets, so it'll be interesting to see how next week goes when I should be doing 3x4.
    Deads were pretty easy. Tried out my smaller belt and I like that much better for deadlifting. It's a 3 inch belt and I think 10mm while my main one is 4 inches and 13mm.
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    April 9, 2023

    SSB Squat
    165 - 3 sets x 7 reps

    Leg Extension
    90 pounds - 3 sets x 12 reps

    DB Bench Press
    45's - 3 sets x 10 reps
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    April 10, 2023

    Conv Deadlift
    335 pounds - 3 sets x 3 reps

    Bench Press
    135 pounds - 3 sets x 7 reps

    All smooth. Used the smaller belt when deadlifting again today and it felt great. Will likely stick with using this when I do belted work.

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    April 12, 2023

    SSB Squat
    205 pounds - 3 sets x 5 reps

    Close Grip Larsen Press
    115 pounds - 3 sets x 10 reps

    Supinated Triceps Pushdown
    20 pounds - 2 sets x 15 reps

    Squats felt good. I'll increase weight next time. As you may have noticed watching my vids lately the 2 year old is constantly hovering around me. Half the time I setup and end up not even starting the set because he stands under me or under the weights. At some point I may need to lock him out of the room when I'm lifting, but I pretty much know if I do that the whole workout is over because a tantrum is highly likely.

    I can tell something is going right on bench because if was easier than last week even though it was 10 pounds heavier.

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  25. #1225
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    April 15, 2023

    Bench Press
    165 pounds - 3 sets x 4 reps

    Conv Deadlift
    285 pounds - 3 sets x 6 reps

    Nordic Hamstring Curl
    3 sets x 8 reps

    Last week bench was 3x3 with this weight and I said I didn't think I could've done 4 reps on any of the sets. Did 3x4 this week and felt like I could've done more reps on each set. Interesting how that works sometimes...

    Deads was quite easy today as well despite a 10 pound weight increase from last week.

    Work capacity has definitely improved. Overall the fatigue in each session is reduced. I never felt fatigued at all today and probably could've done all of the sets with 60 second or less rest between. I'm very happy with how things are going right now.

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    April 16, 2023

    SSB Squat
    165 - 3 sets x 8 reps

    Leg Extension
    100 pounds - 3 sets x 12 reps

    DB Bench Press
    47.5's - 3 sets x 10 reps
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    April 17, 2023

    Conv Deadlift
    335 pounds - 3 sets x 4 reps

    Bench Press
    135 pounds - 3 sets x 8 reps

    Did deads beltless. They felt heavy today, but I was never close to failure.
    Bench Press was easy sailing. I'll increase to 145 next time.
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    April 20, 2023

    SSB Squat
    215 pounds - 3 sets x 3 reps

    Close Grip Larsen Press
    125 pounds - 3 sets x 10 reps

    Supinated Triceps Pushdown
    25 pounds - 2 sets x 15 reps

    Good workout. Doing 2 days of rest instead of 1 before this workout is making a big difference. I'm feeling much fresher. Also getting pretty comfortable with the SSB bar. Squats are going really well.

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    April 22, 2023

    Bench Press
    165 pounds - 3 sets x 5 reps

    Conv Deadlift
    285 pounds - 3 sets x 7 reps

    Nordic Hamstring Curl
    3 sets x 8 reps

    Continuing to get stronger on bench. Not sure what I'll do next week. I'll either do an AMRAP at 165, do paused bench at 165, or increase to 175 and do a 3x3. I'll see how I feel as I work up.

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    April 23, 2023

    SSB Paused Squat
    165 - 3 sets x 6 reps

    Leg Extension
    105 pounds - 3 sets x 12 reps

    DB Bench Press
    50's - 3 sets x 10 reps

    Changed to paused squats. I'll work up to 3x8 on this before increasing weight because the next weight jump is going to be a big one.

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