Love the Pain -- Make the Barbell Cry!

[ECGordyn]

Light squat warmup
45 x 10
135 x 10, 5, 3

DL max test, take 2
415 x 2 + fail

Start next cycle on Wednesday.

[ECGordyn]

Squat
310 x 6, 6, 6, 6

DL
340 x 6, 9
Just did AMRAP on the second set instead of 6.

Calf raise machine
340 x 18
360 x 12, 12

[ECGordyn]

DB bench
100s x 9, 7, 6, 5

Pendlay
215 x 10, 10, 10

OHP
135 x 12, 10, 8

Pulldown HS machine
230 x 12, 10, 9

Deviated from the program a bit because I didn't feel like doing so much volume; dropped fourth set on all exercises.

[ECGordyn]

DB bench
100s x 8, 6, 6

Pendlay
215 x 10, 10, 10

OHP
135 x 12, 12, 10

Pulldown HS machine
230 x 12, 12, 12

[ECGordyn]

Squat beltless
275 x 8, 8, 8, 8

DL beltless
300 x 8, 8

Leg extensions
90 x 8, 10, 10

Lying ham curl
170 x 10, 6, 8

Calf raise machine
360 x 10, 10, 10

[ECGordyn]

DB bench
100s x 10, 8, 8

Pendlay
220 x 10, 10, 10

OHP
135 x 12, 11, 10

Pulldown HS machine
235 x 12, 11, 10

[ECGordyn]

Squat
310 x 10
315 x 3, 3, 3, 3, 3

DL pause
325 x 8, 8, 8

Calf raise machine
360 x 12, 12, 12

[ECGordyn]

DB bench
100s x 10, 8, 7, 5

Pendlay
225 x 10, 8, 8

OHP
145 x 10, 8, 8
Might be a PR, I forgot.

Pulldown HS machine
240 x 10, 8, 8

Facepulls
57.5 x 12, 12, 12

[ECGordyn]

Squat
315 x 10
305 x 10 sets of 3 with 60 seconds rest between sets

Dl pause beltless
285 x 8, 6
275 x 8
Second set of 285 felt awful so I dropped it. 275 felt good.

[ECGordyn]

DB bench
105s x 8, 7, 7, 5
Bumped up the weight on these.

Pendlay
225 x 10, 10, 8

OHP
145 x 10, 10, 8

HS high row pulldown
240 x 10, 10, 8
Different gym doesn't have my usual HS machine, and the cable pulldown was taken.

Preacher curls
65 x 8, 10, 10

Skullcrushers
65 x 12
85 x 6
Elbows hurt on second set so I left it at that.

[ECGordyn]

Squat
335 x 5, 4, 6
Surprised to get 6 reps on the last set, weight felt heavy today.

DL
375 x 5, 5

Calf raise machine
360 x 14, 12, 12

[ECGordyn]

DB bench
105s x 8, 6, 6, 5

Pendlay
235 x 6, 6, 6

OHP
165 x 6, 6, 6
PR

Pulldown HS machine
270 x 6, 6, 6

[ECGordyn]

Squat
340 x 5

DL pause
350 x 8, 5

Felt weird only doing 1 working set of squats, but that's what the program says so I took it today. Spent all day on the mountain with gf so felt pretty cooked going into gym, but managed decent numbers.

[ECGordyn]

DB bench
105s x 7, 6, 4, 3

Pendlay
240 x 6, 6, 6

OHP
170 x 5, 5, 4

Pulldown HS machine
270 x 6, 6, 6

[ECGordyn]

Squat
345 x 3
350 x 3
355 x 3

DL pause
315 x 6, 6

Leg extensions
100 x 8, 10, 10

Lying ham curl
170 x 10, 10, 8

[ECGordyn]

DB bench
105s x 8, 6, 5, 5

Pendlay
235 x 8, 8, 8

OHP
150 x 10, 8, 6

Pulldown
270 x 8, 8, 7

[ECGordyn]

Squat
355 x 3
370 x 2

DL
390 x 3
405 x 1

Squat felt great but 370 wasn't exactly easy. DL worries me a bit because I failed to progress last cycle, and this same weight already feels heavy. Test maxes next week so will see the final numbers.

[ECGordyn]

DB bench
105s x 6, 5, 7

Pendlay
225 x 10, 8, 8

OHP
150 x 10, 10, 9

Pulldown HS machine
230 x 10, 10, 10

Weak on bench, but good on OHP. Pendlay felt heavy. Might not be sleeping and eating enough, out with new girl all the time.

[ECGordyn]

Tuesday's workout

Squat
380 x 1
360 x 2

DL
290 x 4
300 x 4
315 x 4

Leg extensions
120 x 8, 10, 10

Lying ham curls
170 x 12, 10, 8

Calf raise machine
340 x 12, 10, 10

Failed max squat test, was out living life all week, not sleeping or eating enough. No worries, all good.

[ECGordyn]

Thursday's workout

DB bench
100s x 10, 9, 8, 8
This feels much better than the 105s.

Row machine
230 x 12
250 x 12
270 x 12
Did machine instead of Pendlay to conserve a little energy.

OHP
165 x 6, 5, 4

Pulldown HS machine
250 x 10, 9, 9

Barbell curls
60 x 6, 8

OH cable tricep extensions
50 x 10
57.5 x 12

DB Lateral raises
25 x 12, 8

[ECGordyn]

DL max test
415 x 1
350 x 10
Back off set was a brutal last few reps, but needed some volume after only pulling 1 at 415.

Leg extensions
100 x 8, 8, 8

Calf raise machine
360 x 12, 12, 10

Seems like a bit of a junk workout, but I can't let it bother me. Didn't perform so great at the end of this cycle, no improvement on squat or DL this time. Last cycle, squat improved but DL didn't. It has to be that I'm not eating or sleeping enough lately, and those are my own fault. On to the next cycle.

[ECGordyn]

Start of 8th cycle on Tuesday

Squat
315 x 6, 6
305 x 6, 6
Lowered weight on last 2 sets. Didn't feel like I had full power, plus one hamstring was starting to cramp up for some mysterious reason. Today it just feels like doms.

DL
330 x 6, 6
These went pretty good.

Leg press
410 x 5, 5
Just lol

Calf raise machine
360 x 12, 12, 12

No ham accessory because of cramp.

[ECGordyn]

Wednesday Upper

DB bench
100s x 9, 7, 5, 5

Pendlay
225 x 8, 8, 8
Gettin' weakk

OHP
145 x 8, 7, 6

Pulldown HS machine
230 x 8, 8, 8

It's obvious that sleep is very important to muscle development in my body. I'm not one who can make good gains on 6 hours a night, I need my usual 8 hours to reliably progress.

[ECGordyn]

Squat
310 x 5, 5, 5, 2

DL
365 x 1
405 x fail
330 x 6, 6

Calf raise machine
360 x 12, 12, 10

[ECGordyn]

DB bench
100s x 9, 8, 7, 5

Pendlay
205 x 8, 8, 8, 8

OHP
150 x 8, 8, 7

Pulldown
250 x 10, 8, 7

[ECGordyn]

Squat
275 x 8, 8, 8, 8

DL
350 x 6, 6

Leg press
360 x 8, 10, 12

Lying ham curl
170 x 10, 10, 10

Calf raise machine
360 x 12, 11, 10

[ECGordyn]

DB bench
100s x 9, 8, 5, 6

Pendlay
205 x 8, 8, 8, 8

OHP
150 x 8, 7, 6

Pulldown HS machine
230 x 10, 10, 10

[ECGordyn]

Squat
280 x 8
285 x 8
290 x 8
300 x 8

DL pause
315 x 8, 8, 8

Calf raise machine
360 x 12, 12, 11

Evening bodyweight 194 lbs, down 4 lbs from about 2 weeks ago.

[ECGordyn]

Squat
290 x 8, 8, 8, 8

DL
365 x 6, 6
315 x 10
Joker set of 10.

Squat felt good even though I was in the power rack. Feels really awkward in there because the floor mats feel uneven, and the rack feels like squatting in a box. Hit the hooks once on the way up, and then hit the safety bar on the way down. Moved to the open rack after gf finished there.

Basically running linear for a couple of weeks to take a break from the strength grind.

[ECGordyn]

DB bench
100s x 5, 5, 5, 5

Pendlay
205 x 8, 8, 8, 8

OHP
145 x 8, 7, 6

Pulldown HS machine
230 x 10, 8, 8

Calf machine
360 x 10, 10, 10
Because I didn't train calves yesterday.

Strength going down on presses. Probably expected as I lose weight.