The Flywheel Effect.

[CW47]

Conv Deadlift
335 pounds - 3 sets x 5 reps

Bench Press
145 pounds - 3 sets x 6 reps

Single Leg Curl
40 pounds - 2 sets x 12 reps

Deads will take a big jump up, to 365 next time. Not sure if I'll be able to do sets of 3, but we'll see.
Bench felt not too hard. I should be able to increase reps the next 2 weeks.
Was working out simultaneously with my 13 year old. Did some leg curls with him while I was waiting to bench. It was a good day to add in some hamstring work anyway.

[CW47]

SSB Squat
215 pounds - 3 sets x 4 reps

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

Supinated Tricep Pushdown
27.5 pounds - 2 sets x 15 reps

Band Face Pulls
Mini Band - 2 sets x 10 reps

Solid workout. Squats pushed me near the limit today.

[CW47]

Bench Press
175 pounds x 2 reps
155 pounds x 8 reps

Conv Deadlift
285 pounds - 3 sets x 8 reps

Low energy level today. Cut out carbs for the last 2 days and I'm feeling it. Didn't feel very strong on bench and only managed 2 reps at my working weight. Rather than try to grind out another set or two of doubles I dropped weight and did an AMRAP (I may have been able to do 1 more rep, but the eight rep felt like 9+ RPE).

Sets of 8 on deads are always exhausting, but still pretty easy for me at this weight (probably could do 16+ reps with this weight).

[CW47]

SSB Paused Squat
165 - 3 sets x 7 reps

Leg Extension
110 pounds - 3 sets x 12 reps

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

Steady progress continues...

[CW47]

Conv Deadlift
335 pounds - 3 sets x 6 reps

Bench Press
145 pounds - 3 sets x 7 reps

Deads were HARD this time around. Probably wouldn't have felt comfortable doing another rep on the last set because there was some form breakdown happening.
Bench on the other hand was not bad at all.

[CW47]

Pin Bench Press
135 pounds - 3 sets x 6 reps

Wide Grip Cable Row
40 pounds - 3 sets x 15 reps

Spoon Press
25 pounds - 3 sets x 15 reps

Hammer Curl
25 pounds - 3 sets x 12 reps

Leg Raise
3 sets x 15 reps

I've basically been doing just squats, deads, and bench for the last 2 months. I made really steady progress throughout that time, and now know for sure that that type of programming can work well for me. I'll definitely revisit it. It felt like it was time to move on to something different, so I'm going to shift to a more well rounded upper/lower split. The focus will be on muscle building and capacity building - full, controlled ranges of motion and shorter rest times.

I know a Pin Press would seem to contradict my comment regarding fuller ranges of motion, but I actually set it up so that in order to get the bar to the pin my back needs to be completely flat on the bench. No arch and virtually no leg drive involved here. I picked weights I was confident I could do for my goal rep ranges, and all ended up being pretty good starting points. I've given myself generous set and rep ranges on some exercises, and fully intend on mixing things up from time to time. As an example, on some of the accessory stuff my rep range is 8-30. I'll probably generally stick in the 12-20 range, but this will likely be days where I venture beyond that. The one thing I was slightly concerned about going into this is whether the elbow that's been acting up for several months would hold up. It's finally been consistently getting better over the last month, and I had absolutely no pain or discomfort at any point during this workout, so that was encouraging.

[CW47]

SSB Box Squat
175 pounds - 3 sets x 8 reps

Walking Lunge
50 pounds - 2 sets x 15 reps

Nordic Curl
3 sets x 8 reps

SSB Calf Raise
175 pounds - 2 sets x 15 reps

Dead Bugs
2 sets x 10 reps

Logging yesterday's workout. Squats were harder than expected. I should have started lighter apparently. Everything else went well. My glutes and abs were sore today for the first time in a long time.

[CW47]

Seated Overhead Press
65 pounds - 3 sets x 10 reps

Lat Pulldown - Close Grip
80 pounds - 3 sets x 12 reps

Triceps Pushdown
Mini Band - 2 sets x 20 reps

Spider Curl
25 pounds - 2 sets x 15 reps

Cable Crunch
40 pounds - 2 sets x 20 reps

Spider Curls didn't really work for me. I have a history of elbow discomfort doing curls (aside from the ongoing elbow issue I'm getting over now), and I felt that discomfort here. I'll likely change this to a different curl variation. Cable Crunch was also a bit awkward, but I believe that was just because of how I did them (tried doing them standing, leaning against a barbell for back support). I'll try them kneeling next time.

Everything else went well. Both overhead press and lat pulldowns were a little more difficult than I anticipated. I'll probably have a struggle on my hands next time I do this workout with a weight increase, but we'll see...

Overall, the level of soreness I'm feeling is much higher than I'm used to. It's taking some time for my body to acclimate to these new movements, but its not unexpected and I know I'll adjust to it soon enough.

[CW47]

Stiff Legged Deadlift
245 pounds - 3 sets x 8 reps

Leg Curl
90 pounds - 3 sets x 10 reps

Glute Bridge
Bodyweight - 2 sets x 20 reps

Donkey Calf Raise
25 pounds - 2 sets x 20 reps

Dead Bugs
Bodyweight - 2 sets x 10 reps

Posterior chain was really feeling it before the workout was even done. I like the exercise selection here - it all felt like it fit and served a purpose.

[CW47]

Saving this just as a reference for myself since I'm trying to primarily use bands for all of my triceps work right now.

[CW47]

Larsen Press
115 pounds - 3 sets x 12 reps

Inverted Row
Bodyweight - 3 sets x 10 reps

Spoon Press
27.5 pounds - 3 sets x 15 reps

Hammer Curl
27.5 pounds - 3 sets x 12 reps

Hanging Knee Raise
Bodyweight - 3 sets x 10 reps

Had a cold that was pretty rough for a few days. Feeling good enough to get a workout in today.

One of my shoulders felt wonky when benching, so I went relatively light. It ended up feeling fine by the time I was done. Everything else went well enough...

I'm thinking I'll change my approach for most accessory stuff. Seems like I'm not pushing them hard enough when sticking to predetermined sets/reps, so I'm planning to move away from this approach and leave it fluid. I've felt like I had the best results when pushing closer to failure on these lifts - doing things like drop sets, cluster sets, and AMRAP's.

[CW47]

High Bar Squat
155 pounds - 3 sets x 8 reps

Leg Extension
65 pounds x 20/12 (drop set)

Also did Nordic Leg Curls, SSB Calf Raise, and Dead Bugs.

I don't think I've squatted with a standard barbell since last year. It definitely hit a little different. I did the Extensions immediately after the squats and my quads were totally fried.

[CW47]

40 Degree Incline DB Press
45 pounds - 3 sets x 10 reps

Rack Pullup
Bodyweight - 3 sets x 10 reps

Single Arm Cross Body Tricep Extension
5 pounds - 2 sets x 20 reps

Single Arm Cross Body Bicep Curl
5 pounds - 2 sets x 20 reps

Cable Crunch
40 pounds - 2 sets x 20 reps

Tried out some new stuff today. It all felt quite nice. Did the cable crunches differently today and they felt much better.
I plan to push all of the accessories harder next time, now that I have a better idea of what weights to use.

[CW47]

Back Raise
95 pounds - 3 sets x 6 reps

Leg Curl
100 pounds - 3 sets x 8 reps

Glute Bridge
Bodyweight - 2 sets x 20 reps

Donkey Calf Raise
35 pounds - 2 sets x 20 reps

Dead Bugs
Bodyweight - 2 sets x 10 reps

It's been years since I've done back raises with a barbell. I stopped doing them because I was getting major lower back fatigue buildup, and they seemed to be a main contributor to that. Man...I must have been doing them wrong because they never felt anything like they did today. They torched my hamstrings.

[CW47]

Pin Bench Press
140 pounds - 3 sets x 7 reps

Wide Grip Cable Row
50 pounds - 3 sets x 15 reps

Spoon Press
35 pounds - 2 sets x 15 reps

Hammer Curl
30 pounds - 2 sets x 12 reps

Knee Raise
2 sets x 12 reps

Aside from the rows everything was getting somewhat close to failure today, but I managed to get in all my planned sets and reps. I plan to increase weight on everything, so things may get interesting.

[CW47]

SSB Box Squat
185 pounds - 3 sets x 8 reps

Walking Lunge
60 pounds - 2 sets x 15 reps

Nordic Curl
1 sets x 8 reps

SSB Calf Raise
215 pounds - 2 sets x 20 reps

Dead Bugs
1 sets x 10 reps

Everything was hard today. I expect it's just going to be like that from now on... My recovery has been somewhat poor lately. More volume and more bodypart focused sessions are probably contributing to that. My hamstrings in particular were still not fully recovered today even though it was 5 days since my last lower workout. I would think I'll acclimate to it at some point, but I'll need to monitor it closely.

[CW47]

Seated Overhead Press
70 pounds - 3 sets x 10 reps

Lat Pulldown - Close Grip
85 pounds - 3 sets x 12 reps

Banded Triceps Pushdown Burnouts x2

Banded Biceps Curl Burnouts x2

Situps - 2 sets x 35 reps

Both of the Banded Burnouts were done starting out with 2 bands and doing as many reps as possible and then continuing on with 1 band doing as many as I can. I think I got close to 80 total reps each time. Arms are still shaking because I'm not used to doing anywhere near that many reps.

[CW47]

Stiff Legged Deadlift
255 pounds - 3 sets x 8 reps

Leg Curl
100 pounds - 3 sets x 9 reps

Glute Bridge
Bodyweight - 2 sets x 20 reps

Donkey Calf Raise
45 pounds - 2 sets x 20 reps

Dead Bugs
Bodyweight - 2 sets x 10 reps

Deads were great today. All reps were well controlled. Feels like there's still a lot in the tank here, but I'll continue with 10 pound jumps.
I'll likely replace the glute bridges and dead bugs next time through. I don't feel like I'm getting as much out of them as I had hoped.

[CW47]

Larsen Press
120 pounds - 3 sets x 12 reps

Inverted Row
Bodyweight + Mini Band - 3 sets x 10 reps

Spoon Press
37.5 pounds - 2 sets x 15 reps

Hammer Curl
32.5 pounds - 2 sets x 12 reps

Hanging Leg Raise
Bodyweight - 2 sets x 10 reps

Really good workout. All of these exercises are now in a weight range that's pretty challenging, and everything got fairly close to failure today.
I probably need to recheck proper form for the Spoon Press because I'm finding that it's working my front delts more than anything and I programmed it as a triceps exercise. I suppose just bringing the touch point of the db's up higher should put more emphasis on the triceps...

[CW47]

High Bar Squat
165 pounds x 8/7/7 reps

Leg Extension
100 pounds - 3 sets x 12 reps

Nordic Curls
2 sets x 8 reps

SSB Calf Raise
215 pounds - 2 sets x 20 reps

Face Pull
5 Pounds - 2 sets x 20 reps

Still not used to straight bar squats and I failed to hit the planned reps for the day. Still happy with how I squatted though. The whole workout went well. I almost fell on the stairs afterward because my leg gave out, lol.

I mentioned recently that I was planning to replace dead bugs. I did Face Pulls in place of them today and plan to continue doing rear delt focused stuff in this spot since it's something I just need to do regularly. I'm almost 100% convinced that rear delt weakness has been the source of the elbow pain I've been dealing with because doing band pull aparts and other rear delt stuff is the only thing that's made it better.

[CW47]

40 Degree Incline DB Press
47.5 pounds - 3 sets x 10 reps

Rack Pullup
Bodyweight 12/10/12 reps (second set done with very little rest because I was demonstrating the movement for my 13 year old)

Triceps Band Burnouts
2 Sets

Biceps Band Burnouts
2 Sets

Situp
20 pounds - 2 sets x 20 reps (DB held just below my chin)

I'm gaining a new appreciation for body building. I'm finding I struggle to work through the muscle burn that comes with higher rep work. The banded burnout sets are exceptionally uncomfortable and I've ended up stopping before I reach true failure just because it's so uncomfortable. Trying to build up a tolerance for that discomfort by pushing a little further each time.

[CW47]

Back Raise
95 pounds - 3 sets x 8 reps

Leg Curl
105 pounds - 3 sets x 8 reps

Donkey Calf Raise
55 pounds - 2 sets x 20 reps

Cable Crunch
45 pounds - 2 sets x 20 reps

Banded Rear Delt Work (Face Pulls and Fly's)
A couples sets of each in the 15-20 rep range

Back Raises felt much easier this time around. I did 2 more reps per set and wasn't close to failure.
Good progress on everything else at well.

[CW47]

Pin Bench Press
145 pounds x 7/6/6 reps

Wide Grip Cable Row
55 pounds - 3 sets x 15 reps

Spoon Press
40 pounds - 2 sets x 15 reps

Hammer Curl
35 pounds - 2 sets x 12 reps

Leg Raise
2 sets x 12 reps

Trying to keep bench in the 3x6 range as a minimum right now, so I'll likely keep weight the same next time around and try to add reps.
Rows are still not too hard but I'm sticking to slow weight increases and hoping I can continue them for a long time.
Triceps and Biceps work is getting quite hard at this point. I'll bump up the weight on these but it's likely I won't hit the full number of reps next time.
On leg raises I'm focused on using my abs to get things moving rather than using arms/shoulders to get things moving.

[CW47]

SSB Box Squat
195 pounds - 3 sets x 8 reps

Walking Lunge
35 pounds - 3 sets x 15 reps

Nordic Curl
2 sets x 8 reps

SSB Calf Raise
195 pounds - 2 sets x 20 reps

Face Pull
10 pounds - 2 sets x 20 reps

I'm in the final round of workouts for this cycle, and seeing some good progress. The squats felt easier today than they have any other day and I've added 20 pounds since the start of the cycle.
Lunges also went well today - this was the first time I actually completed all three rounds. Legs were toast at that point in the previous workouts, but I was still feeling pretty fresh today.

I'm starting to give some thought to my next block and am thinking I'm going to keep a pretty similar structure because I'm enjoying the well rounded approach. I plan to lower the rep range on the primary lifts (down to somewhere around the 4-6 range). Only other changes I'm planning right now are to possibly add 1 more exercise on certain days. I've typically been doing my last 3 lifts as a giant set, but I could add one more exercise and do two supersets without adding much time to the workouts. I'll only do that if it's something that makes sense on a given day, and lines up with a weak point.

[CW47]

Seated Overhead Press
75 pounds - 3 sets x 10 reps

Lat Pulldown - Close Grip
90 pounds - 3 sets x 12 reps

Triceps Pushdown Burnouts
Bands - 2 sets x AMRAP

Incline Curl
20's - 2 sets x 15 reps

Situps
35 pounds - 2 sets x 20 reps

I'm still hitting all sets and reps while increasing weight weekly on pretty much everything. This is at least partially because I started out lighter than I needed to on some exercises. Still happy with the progress though. Work capacity has been something I've been trying to build up for a while now and I feel like I'm doing really well on that front. On a lot of days I've been able to get through everything in 35-40 minutes, so I'm moving at a pretty good pace now and not feeling too fatigued during workouts.

[CW47]

Stiff Legged Deadlift
265 pounds - 3 sets x 8 reps

Leg Curl
110 pounds - 3 sets x 8 reps

Rear Delts
Band - 2 sets x 30 reps

Donkey Calf Raise
60 pounds - 2 sets x 20 reps

Cable Crunch
55 pounds - 2 sets x 20 reps

Same story. Good progress all around. Everything (except the band work) was done with 10 pound increases from the last time I did them. Leg Curls are close to maxed out, but still feels like there's room to keep adding weight on all of the others for a while yet.

[CW47]

Larsen Press
125 pounds - 3 sets x 12 reps

Inverted Row
Bodyweight - 3 sets x 12 reps

Spoon Press
42.5 pounds - 2 sets x 15 reps

Hammer Curl
37.5 pounds - 2 sets x 11 reps

Hanging Leg Raise
Bodyweight - 2 sets x 12 reps

The going is getting tough on this day. I failed to hit my rep goal for the first time on any of the lifts with the hammer curls. Just barely made the reps on larsen press, inverted rows, and spoon press.

[CW47]

High Bar Squat
165 pounds 3 sets x 8 reps

Leg Extension
105 pounds - 3 sets x 12 reps

Nordic Curls
2 sets x 8 reps

Face Pull
15 Pounds - 2 sets x 20 reps

Short on time today so calf raises got cut. Good quality reps on everything else.

[CW47]

40 Degree Incline DB Press
50 pounds - 3 sets x 10 reps

Rack Pullup
Bodyweight 3 sets x 12 reps

Triceps Band Burnouts
2 Sets

Incline Curls
22.5 pounds - 2 sets x 12 reps

Situp
45 pounds - 2 sets x 15 reps

DB Presses were 9+ RPE. Missed the rep goal on curls and situps. Good reps throughout though, and pushed it about as far as I could.

[CW47]

Back Raise
105 pounds - 3 sets x 8 reps

Leg Curl
110 pounds - 3 sets x 8 reps

Donkey Calf Raise
60 pounds - 2 sets x 20 reps

Cable Crunch
60 pounds - 2 sets x 20 reps

Rear Delt Work
A bunch of Face Pulls and Fly's and Pullaparts

Ended up doing the Back raises last since I was working in with my 13 year old. They were still pretty easy. Probably wouldn't have hit the Leg Curl reps if I hadn't done them first.