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  1. #1
    clownslayer SaviorSelfJT's Avatar
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    2024 Collaborative Training Log and Discussion

    Continuation of https://forum.bodybuilding.com/showt...hp?t=182235863

    Anyone is free to join in (the more the merrier), different goals are welcome
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5, 215x1
    Deadlift: 405x13 (conv tap'n'go with straps)
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  2. #2
    clownslayer SaviorSelfJT's Avatar
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    First workout of the year (at home, going to take some courage to hit the gym during the new years rush):

    OHP-
    warmups
    165x9
    165x9
    165x9
    165x9

    (36 total reps with 165, going to see how I feel in two days, but thinking about resting for a bit. I did 4 OHP workouts last week, then this one, never resting more than 1 day in between)

    Deadlift-
    warmups to 455x1
    315x3

    (lower back felt really fatigued today, felt like this was all I could do, but back felt better after doing deadlifts than before)

    Alternate pullups/chins-
    13
    9
    6
    8
    6
    6
    5

    (total of 53 reps)
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5, 215x1
    Deadlift: 405x13 (conv tap'n'go with straps)
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  3. #3
    Work in Progress CW47's Avatar
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    January 1, 2024

    I don't have any specific strength goals for this year. I expect to get stronger, but don't plan to optimize for strength by doing any type of peaking phase. My goals are very generic - consistency (lift 3-4 times per week), along with adding in regular conditioning work and stretching.

    First workout of the year:
    Front Squat: 135 pounds x 6/7/8
    Donkey Calf Raise: 120 pounds - 2 sets x 20 reps

    Cambered Bar Bench Press: 130 pounds x 10/10/7
    Lat Pulldown - Wide Grip: 70 pounds - 3 sets x 10 reps

    I struggled with the setup on Front Squats today. On each of the first 2 sets I bumped the safety bars and it threw me off. Lowered them for the final set and hit my rep goal.
    On bench, I had some pain in my hand after the second set so I did a narrower grip on the final set, which made it quite a bit harder - that's the reason for the big rep drop-off.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  4. #4
    Registered User coachcalande's Avatar
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    Happy New Year.

    I’m happy with my last year of training as I was extremely disciplined and didn’t skip any lifts. Adding running proved awesome for the summer but not so good for football season which is always my busiest time of year. I’m committed to a strength phase here now thru the end of March at the very least and most likely to June. The spring will bring opportunity for tennis, pickle ball and running so I will properly seek to drop fat and some strength with it Im sure until the summer ends.

    For now, I am chasing numbers in the weight room until I can’t.

    My routine remains like this:

    Day one- torso
    * Focus on alternating pushes with pulls for 60-75 min.
    Bench/Row
    Incline/ wide pulldowns
    Fly/ narrow pulldowns
    Overhead press
    Upright row or shrugs
    Lateral raises


    Day 2- rest

    Day 3- Limbs
    * I prefer to split legs/arms into AM and Pm sessions

    Legs take about 60 min
    Squats
    Leg press
    Hacks or ext
    Leg curls


    Then alternate sets of bis/tris/calves- 30 min
    Ez bar curls/pushdowns
    Alt db curls/rope ext
    (Sometimes concentration curls and skull crushers)
    (Sometimes preachers and close grip bench)
    Calf work is done on smith machine or leg press.


    Day 4 - rest


    Repeat.

    Rep ranges and resistance choices are fully auto regulated/instinctive
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  5. #5
    Registered User 67Vert's Avatar
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    I'm in. I haven't felt like I've been in decent shape since before they locked down gyms during all the bull****. I lost a lot of strength and it is not coming back easily. Anyway, no excuses, no bull****. Current focus is on consistency in hitting the iron, and cleaning up the diet with the main goal being to lower body fat %.

    Current workout is based loosely on F5 Novice;

    1/2/24
    Workout A
    Squat - 205X3, 215X5, 220X5
    Today must be international Bench Day. All the benches were tied up so I did some DB presses. 65X10,8,10
    Pendlay Row - 115X8, 125X8,8
    I don't log weight/reps for the exercises below as I go by feel. I might pause longer or switch up tempo, add a raise, do a few more reps, etc
    Face Pulls 3 sets
    Calf raises 3 sets
    Curls - EZ bar 2 sets, DB concentration 2 sets
    Dips - bodyweight X 3 sets x15 - I need to buy a belt

    Happy New Year
    Last edited by 67Vert; 01-04-2024 at 06:23 AM.
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  6. #6
    Registered User coachcalande's Avatar
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    Todays bench work on smith:
    315x3
    315x3
    315x2
    315x2
    245x8
    245x7
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  7. #7
    Registered User EliKoehn's Avatar
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    Happy New Year. I will keep it simple and make my one strictly gym related goal to deadlift 545 by the end of the year. The discipline that that will take to achieve will naturally result in other successes falling in line, and I don't want such endeavors to become convoluted in my mind, instead of focusing hard on one goal. Last year I made steady progress with the bench but I can tell that my back and posterior chain used to be better, so I want to put the real drive and focus on that exercise.

    Started off the first lift of the year with the squat. This is a far cry from previously, but it's been a while since I've squatted anything above 225, and (by awkward timing, not deliberately) I hadn't had much to eat today prior, just a salad and some pistachios. I made sure to go as deep as possible until my hamstrings pressed into my calves while keeping my back tight, and someone even commented on my depth being particularly full, so I think I hit that mark. While this wasn't particularly much, it's a meaningful start and I think there's some kind of morale element to squatting on the first workout of the year.

    Back Squat:
    3 x 4 at 275 ~@9, 9, 9
    Bench: 340
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  8. #8
    Registered User 67Vert's Avatar
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    Originally Posted by EliKoehn View Post

    Back Squat:
    3 x 4 at 275 ~@9, 9, 9
    I'm not familiar with that journaling method. How do I read that?
    67Vert
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  9. #9
    Registered User coachcalande's Avatar
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    An update as we get started in 2024.

    https://youtu.be/h8SK49iORGQ
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  10. #10
    clownslayer SaviorSelfJT's Avatar
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    OHP
    45x7
    95x7
    135x7
    175x7
    175x7
    175x7
    175x7
    175x7

    There’s 35 reps with 175lbs. And exactly half of Smolov JR

    Hammer curls
    65s X 11
    65s X 8
    65s X 8

    barbell row
    225x26

    I’m really close to needing to wear 2XL shirts. I can’t extend my arms straight in front of me with my XL button downs cause my arm/shoulder/torso is too big for my shirts

    Also, got news from my job that they expect a relocation halfway into the year. That’s a bummer, cause I’ll probably end up quitting instead of moving. And I’m sure I’ll take a huge pay cut doing so. That’s one way to start off a new year

    Originally Posted by 67Vert View Post
    I'm not familiar with that journaling method. How do I read that?
    The 9s are probably referring to RPE, it’s a way of gauging effort. 9s would be really hard sets
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5, 215x1
    Deadlift: 405x13 (conv tap'n'go with straps)
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  11. #11
    Registered User EliKoehn's Avatar
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    Originally Posted by 67Vert View Post
    I'm not familiar with that journaling method. How do I read that?
    The first number denotes how many sets, and the second number how many reps. "@" is a symbol used for RPE (rate of perceived exertion), which is a subjective metric of difficulty from 1 to 10, with the difference from 10 being the number of reps you expected to be able to do beyond the final rep of that set; so, I think I could have really pushed out one more per set, but that would have come at the risk of not getting 4 on the next one, etc.

    --

    Comp Bench (2 Count):
    2 x 8 at 225, 2 x 8 at 205 @9, 9, 10, 10

    Pendlay Row:
    4 x 8 at 225


    Glad to finally put paused comp benching back in the rotation. That is a significantly harder variation but I always notice the carryover to touch and go enormously. I originally planned to do more than this but ended up working late today so I truncated it somewhat, but made sure I still hit my benches and rows. Surprised at the energy I had on the rows and being able to execute them with good form in spite of entering the gym hungry (once again, not by intention; I meant to grab a sandwich this afternoon as another meal before lifting since lunch was small before they carted the leftovers off but got sidetracked by work), though my nutrition was better today than normal. I had a good breakfast which was very easy to prepare with a large bowl of Greek yoghurt with about half a dry measured cup of oats poured in and stirred. Basically straight protein, low glycemic carbs and fiber. I felt quite good after eating that this morning, though I also slept like a rock last night and had vivid dreams. It sounds silly since the squatting I did yesterday is pretty small caliber, but that really knocked me out after I ate dinner yesterday.
    Bench: 340
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  12. #12
    Registered User 67Vert's Avatar
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    Originally Posted by SaviorSelfJT View Post
    OHP
    The 9s are probably referring to RPE, it’s a way of gauging effort. 9s would be really hard sets
    Originally Posted by EliKoehn View Post
    The first number denotes how many sets, and the second number how many reps. "@" is a symbol used for RPE (rate of perceived exertion), which is a subjective metric of difficulty from 1 to 10, with the difference from 10 being the number of reps you expected to be able to do beyond the final rep of that set; so, I think I could have really pushed out one more per set, but that would have come at the risk of not getting 4 on the next one, etc.
    Makes sense. Thanks.
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  13. #13
    Registered User 67Vert's Avatar
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    1/3/24
    I typically weigh myself on Wednesday mornings after coffee and "unloading".
    Weight 176 - Down from 178 before Christmas, which was the heaviest and fattest I've been in 19 years.
    >20% BF
    Stayed under 2Kcal but did not hit my min protein intake goal of 140g.. no bueno. Need to do better.
    No workouts today- I should probably do some light cardio for general health on non-lift days.

    1/4/24 B-Day
    logging working sets only

    Machine Hack Squat
    360X5, 380X5,5

    OHP
    95X5, 100X6,5

    RDL
    185X8, 205X8,8

    Lat Pull
    130X8, 145X8, 137.5X8

    Crunches on machine 15,15,15
    DB curls, 35X10,10,10 varying styles
    Tricep pushups BWx20,15,15
    Last edited by 67Vert; 01-04-2024 at 11:39 AM.
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  14. #14
    Registered User coachcalande's Avatar
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    Fantastic arm workout this am.

    Now, in the PM I’m putting in my leg work.

    https://youtube.com/shorts/2yI7LuZFZRE

    365x3, damned belt popped off rep three. Velcro is a terrible choice for fat guys.

    Did 365x3 on set 2 (belt popped second rep)

    Moved belt outside my sweatshirt for set 3
    365x3 smooth and good depth.
    https://youtu.be/sZgyXLZUTaI


    Set 4 and 5 are back off sets with 315x7
    https://youtube.com/shorts/U3ausIVFhmM
    Last edited by coachcalande; 01-04-2024 at 12:51 PM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  15. #15
    Registered User Oscar2390's Avatar
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    This year I want to gain a few kilograms of lean mass and increase my strength.
    No pain - no gain!
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  16. #16
    Work in Progress CW47's Avatar
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    January 4, 2024

    Welcome to the thread 67Vert and Oscar! I look forward to following your training progress over the next year.
    Savior, Coach, Eli - Starting out the year strong!


    Conventional Deadlift: 355 pounds x 2/4 reps

    Pin (Chin Height) Overhead Press: 110 pounds x 8/6/6 reps
    Hammer Curl: 42.5 pounds 3 sets x 12 reps

    Lateral Raise: 15 pounds - 3 sets x 12 reps
    Cable Crunch: 65 pounds - 3 sets x 20 reps

    Struggled with Deads today. Oddly, it was a grip issue. Even though I was using straps my grip was slipping. I'd put on hand lotion a bit earlier, and even after washing my hands they were slippery. Both sets ended when I felt my hands were going to slip off the bar. I was frustrated enough after the second attempt that I didn't even want to try a third time. I'll give this same weight another go next week.

    Made progress on the other lifts, adding either more reps or sets on everything.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  17. #17
    clownslayer SaviorSelfJT's Avatar
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    OHP-
    45x5
    95x5
    135x5
    155x3
    185x5
    185x5
    185x5
    185x5
    185x5
    185x5
    185x5

    There's 35 reps with 185lbs

    DB row w/o straps:
    65s x 8
    85s x 8
    105s x 8

    Chins
    8
    8
    8

    ---

    I'm more than halfway done through with smolov jr, and I think its working but idk if I can take anymore of this. Tempted to weasel out, take like 4 days rest, then try the 225lb OHP
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5, 215x1
    Deadlift: 405x13 (conv tap'n'go with straps)
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    January 5, 2024

    Originally Posted by SaviorSelfJT View Post
    I'm more than halfway done through with smolov jr, and I think its working but idk if I can take anymore of this. Tempted to weasel out, take like 4 days rest, then try the 225lb OHP
    You probably mentioned it in here but I somehow didn't realize you were running smolov jr. Don't think I've ever seen anyone use it for OHP. Will be interesting to see what kind of strength gain you get from it.


    Single Leg Extension: 70 pounds - 3 sets x 12 reps
    Single Leg Cable Curl: 30 pounds - 3 sets x 12 reps

    Lu Raise: 12.5's x 12/12/10 reps
    Skiers: 12.5's - 3 sets x 12 reps

    Short session today. Just wanted to get in some lower body isolations and some light shoulder work. Mission accomplished.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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    Originally Posted by SaviorSelfJT View Post
    OHP-
    45x5
    95x5
    135x5
    155x3
    185x5
    185x5
    185x5
    185x5
    185x5
    185x5
    185x5

    There's 35 reps with 185lbs

    DB row w/o straps:
    65s x 8
    85s x 8
    105s x 8

    Chins
    8
    8
    8

    ---

    I'm more than halfway done through with smolov jr, and I think its working but idk if I can take anymore of this. Tempted to weasel out, take like 4 days rest, then try the 225lb OHP
    Go for 225lb, Last time I got 215lb for 1 rep was when I was maxing out at 175lb for 3x5, so you should be there already.


    Might as well contribute to this thread

    Today (531, light week)
    High bar Squat
    w/u
    140x9
    105x5
    105x5
    105x5

    SLDL
    w/u
    90x5
    90x5
    90x5

    Toes to bar
    BWx12
    5 myo-sets
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    1/7/24 Sunday

    Workout A
    Squat - 205X3, 215X5, 225X5
    I haven't squatted 2 plates for a while. Before the BS this was a warm-up, now I'm stoked to have hit just one set without hurting myself. LOL. Now to work up to 3 sets of 225.

    Gym was crowded AF. I have some patience but today was ridiculous. So I left the gym. Sun's out. It's a nice day to take my wife to Half Moon Bay for lunch.

    I'll finish A Day tomorrow which will put me back on M-W-F. Celebrating The Holidays messed up my scheduling.
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    Highlights from yesterday
    315x3 bench
    225x8 incline
    185x6 seated press
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

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    - Friday

    Conventional Deadlift (Mixed, Beltless):
    3 x 1 at 405

    - Today

    Flat Bench (T&G):
    2 x 6 at 275, 2 x 8 at 245

    Double-Pulley Seated Cable Row (shoulder-width handle):
    4 x 8 at 160


    The deads were pretty close to maximal, and I had a friend check to make sure my spine did not flex, which began to occur slightly on the second and was somewhat pronounced on the final, apparently. It has been three weeks of deadlifting at least once, and I'm getting somewhat reacclimated to a decent working weight, so let's see where it goes. I'm not going to focus on progressing the bench this year but today's work was good for keeping it in trim.
    Bench: 340
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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    Big arms session this am.

    https://www.youtube.com/shorts/y3MlIapN6eo
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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    Trained arms hard this am.

    Did an interesting leg day this afternoon.

    I started with leg curls, then leg ext , those muscles were pre exhausted and then I did 8 sets of leg press 8-12 reps each. Trained calves on the leg press for five sets.

    Weird to have a leg pump but a fresh low back.

    Feeling fatter so probably need to scale back alittle….
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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    clownslayer SaviorSelfJT's Avatar
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    Well this is depressing, I tried to OHP 225 but couldn't get it. I could get it up to about the top of my forehead, but then it was like hitting a brick wall

    That was only 2 days rest, could try it again, but idk

    I've also been really stressed about our whole team being told to move across the country soon or be fired
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5, 215x1
    Deadlift: 405x13 (conv tap'n'go with straps)
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    Originally Posted by SaviorSelfJT View Post
    Well this is depressing, I tried to OHP 225 but couldn't get it. I could get it up to about the top of my forehead, but then it was like hitting a brick wall

    That was only 2 days rest, could try it again, but idk

    I've also been really stressed about our whole team being told to move across the country soon or be fired
    How did the warm ups feel? Maybe it was a bad day.
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    Originally Posted by SaviorSelfJT View Post
    Well this is depressing, I tried to OHP 225 but couldn't get it. I could get it up to about the top of my forehead, but then it was like hitting a brick wall

    That was only 2 days rest, could try it again, but idk

    I've also been really stressed about our whole team being told to move across the country soon or be fired
    Maybe I'm remembering wrong, but didn't you say somewhat recently that that decision by your company to move was reversed?

    A 225 OHP is no small feat... Was it something you were previously able to do consistently?
    Bench: 340
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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    Originally Posted by tommy4life View Post
    How did the warm ups feel? Maybe it was a bad day.
    Warmups felt pretty good tbh

    Originally Posted by EliKoehn View Post
    Maybe I'm remembering wrong, but didn't you say somewhat recently that that decision by your company to move was reversed?

    A 225 OHP is no small feat... Was it something you were previously able to do consistently?
    That’s right, now it’s came up again and it’s for realsies this time

    And never been able to do 225. One time in the past I tried it to see how heavy it felt and I couldn’t even budge it. This time I got it to my forehead….progress?
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5, 215x1
    Deadlift: 405x13 (conv tap'n'go with straps)
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    1/8/24 Monday
    Warmed up with a walk/jog for 2 miles.
    Workout A continued. As noted above gym was too crowded Sunday. I bailed after squats and took my wife to lunch. No regrets. But today I decided to use the weights at home rather than attempt another go at 24Fit
    Bench - 185X5, 205X3, 185X5
    Pendlay Row 125X8,8,8
    Face Pulls 3 sets
    DB Curls 30X10, 35X10,10
    Dips - 3x15 - I still need to buy a belt

    Now I'm back on M-W-F.
    Last edited by 67Vert; 01-09-2024 at 07:22 PM.
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    January 9, 2024

    Stiff Legged Deadlift: 295 pounds x 10 reps
    Seated DB Overhead Press: 42.5's - 2 sets x 10 reps
    Cable Overhead Triceps Extension: 25 pounds - 2 sets x 10 reps

    Been really struggling to get workouts in for a variety of reasons. I almost skipped again today. Had less than 30 minutes to try to fit something in. Pretty happy with what I got done in that time.
    Deads were pretty easy from a strength standpoint, but left me very winded. Video of it is below.

    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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