Lifting weights and eating cookies

[Filmbuff81]

BW 268-70 depending on carb intake.

I’ll orovably try to make a push the next few weeks to lose a few pounds before the new year.

I’ve probably got as far as I can without tracking, but we will see.

A solid first week back training even with my aches and pains.

I found my crappy speed rope so I did that today for part of my warmup.

Here’s hoping the wife sees my Pinterest and gets me a new one for Xmas lol.

Current one is too damn tangly no matter how much I hang it straight.

On to today’s workout.

Close-Grip Bench Press
45x15
95x8
155x10 @7.5
155x10
155x10 @7.5

One-Arm Dumbbell Row
65x10 @7
65x10
65x10 @7.5

Dumbbell Shoulder Press
62.5x12 @8
62.5x12 @8.5

Overshot the RPE a bit here, so I’ll keep the weight the same next week and see if it feels easier.

Wide Grip Lat Pulldown
100x12 @7
100x12 @7.5

I have a variety of attachments so I just rotate them every time I do Pulldowns.

Dips
BWx12 @7
BWx12 @7

Dumbbell Curl
25x12 @6.5
25x12 @7

And easy little pump to end the workout.

A couple days off from training now, but I’ll try to stay active between someone work, walking, and running after a toddler.

[Anthony21]

Glad I found your log bro. It's good to see you back in the gym training.

[Filmbuff81]

Glad I found your log bro. It's good to see you back in the gym training.

Welcome aboard buddy!

[Anthony21]

Welcome aboard buddy!

Glad to be aboard. Looks like training has been treating you well.

[Filmbuff81]

Today was a quick day.

For the best since I felt a bit achy.

Squat
138x8
185x5
245.1x5 @8.5
245.1x5
245.1x5 @8

Felt easier once my knees didn’t feel as sore.

Barbell Hip Thrust
125x5 @6.5
135x5
135x5 @6.5

Going to up the weight quite a bit now that I feel comfortable on form. These were quite easy.

Dumbbell Bulgarian Split Squat
25x8 @7
25x8 @7

Standing Calf Raise
120x8 @7
120x8
120x8 @7

Upper Strength day tomorrow.

[Anthony21]

Nice lower body session. I remember wanting to experiment with RPE but just never really could get use to it.

[Filmbuff81]

Nice lower body session. I remember wanting to experiment with RPE but just never really could get use to it.

I always gravitate back to it.

I find it the easiest to adhere to for me, but it’s not for everyone.

If you ever did want to experiment you could just try it on your AMRAP sets.

Your could also use RIR (reps in reserve) in conjunction.

So maybe week 1 you try to keep 3 reps in reserve, week 2 2 reps, and week 3 1 Rep in reserve.

But At the same time that could be adding an uneeded layer of complexity to your 531 programming, especially when it’s going as well as it is.

[Anthony21]

I always gravitate back to it.

I find it the easiest to adhere to for me, but it’s not for everyone.

If you ever did want to experiment you could just try it on your AMRAP sets.

Your could also use RIR (reps in reserve) in conjunction.

So maybe week 1 you try to keep 3 reps in reserve, week 2 2 reps, and week 3 1 Rep in reserve.

But At the same time that could be adding an uneeded layer of complexity to your 531 programming, especially when it’s going as well as it is.

It's been going good for the most part. Didn't get any plus reps on my 1+ set on squats but couple variables at play for that. One of them being I'm a weak ******* in the morning.

I may or may not adjust my squat TM based off that one day. I mean I did hit the prescribed rep so i'll see.

[Filmbuff81]

It's been going good for the most part. Didn't get any plus reps on my 1+ set on squats but couple variables at play for that. One of them being I'm a weak ******* in the morning.

I may or may not adjust my squat TM based off that one day. I mean I did hit the prescribed rep so i'll see.

If you’re not used to morning workouts it does create a very noticeable strength drop-off for some people.

I used to prefer mornings way back in the day, but for some it’s a pretty dramatic difference.

How did the previous weeks squats feel? Dropping the TM really doesn’t have any drawbacks.

Trying to hit out a higher TM for a cycle could be detrimental though.

[Anthony21]

If you’re not used to morning workouts it does create a very noticeable strength drop-off for some people.

I used to prefer mornings way back in the day, but for some it’s a pretty dramatic difference.

How did the previous weeks squats feel? Dropping the TM really doesn’t have any drawbacks.

Trying to hit out a higher TM for a cycle could be detrimental though.

Previous week felt good but it was my 5's week with no plus set. Squats felt solid though.

IDK if you've followed the recent updates to 5/3/1 but Wendler has a new part to it called the 7th week protocol. You can use it for a deload where you work up to hitting your TM for a single, or hit 3 reps with your TM if you used 90% or 5 reps if you used 85%. If you fail to hit the prescribed reps then you drop the TM and move on to your leader cycle.

I might go with the latter and test my TM to see if they're correct and adjust as needed.

[Filmbuff81]

Previous week felt good but it was my 5's week with no plus set. Squats felt solid though.

IDK if you've followed the recent updates to 5/3/1 but Wendler has a new part to it called the 7th week protocol. You can use it for a deload where you work up to hitting your TM for a single, or hit 3 reps with your TM if you used 90% or 5 reps if you used 85%. If you fail to hit the prescribed reps then you drop the TM and move on to your leader cycle.

I might go with the latter and test my TM to see if they're correct and adjust as needed.

Yeah I have the 531 forever book. Always interesting stuff to read.

Testing your TM is probably a good idea just to see if you’re on the right track or in for a world of hurt lol.

[Filmbuff81]

Close-Grip Bench Press
45x10
95x5
135x5
195x5 @7
225x5
225x5 @8.5

One-Arm Dumbbell Row
100x5 @8.5
100x5
100x5 @8.5

Dumbbell Shoulder Press
55x8 @7.5
55x7 @7.5

V-Grip Lat Pulldown
125x8 @7.5
125x8 @7.5

Incline Dumbbell Fly
25x15 @7
25x15
25x15 @7

Solid day. Left wrist and hand feeling a little better every day.

Didn’t effect bench and I was able to increase weight quite a bit this week.

Hand is still kinda funny on overhead press, so weighs are a bit under there.

Rowing aggravates it a tad, so I might reverse the exercise and do rows after overhead pressing.

Day off tomorrow, which is good since it’ll be a busy day of work this evening and tomorrow.

Then back at it with volume lower day Tuesday.

[Filmbuff81]

Buggered my left knee on a shoot yestersay seems I strained my groin a bit too.

Decided to push my lower body session a day to see how it feels.

Pounded extra protein and a hearty amount of carbs to hopefully aid in recovery.

[Filmbuff81]

Week of terrible sleep and feeling run down caught up to me tonight.

Still put in some solid work, but damn I feel brutal. I cut out some lower body work because my knees are pretty achy still and my groin was a tad tender.

I may need to rethink things and stick to only squatting once a week and keeping other lower body work to glute hams and dead’s. We shall see how things go.


Trap bar Deadlifts 225 3x8 @8-8.5

GHR 3x8

Close Grip Bench Press - 185 3x10 @ 8.5

DB Row 70lbs 3x10 @7.5

DB Press 50lbs x8, x12 @9

Lat Pulldown 120lbs 2x10@8.5-9

I cut out curls and dips too. My left shoulder was pretty angry.

I’ll need to figure out some other ways to do some of my camera work. The repetitive nature of some of the moves I need to make for cideonare making it quite tight and ache.

[Anthony21]

225 on close grip is some nice pressing work man.

Bummer about some of the aches and pains currently as that is effecting your training.

[Filmbuff81]

225 on close grip is some nice pressing work man.

Bummer about some of the aches and pains currently as that is effecting your training.

Thansk Anthony.

Yeah I guess I’m still in the recovery phase from the accident. I’m going to book a massage for next week and take a lkng Epsom salts bath later for some recovery. See if that helps.

I feel like it is tight muscles make other things hurt, but tough to be 100% since arthritis does run on my moms side, and I do get inflamed now and then.

[Anthony21]

Thansk Anthony.

Yeah I guess I’m still in the recovery phase from the accident. I’m going to book a massage for next week and take a lkng Epsom salts bath later for some recovery. See if that helps.

I feel like it is tight muscles make other things hurt, but tough to be 100% since arthritis does run on my moms side, and I do get inflamed now and then.

I definitely hope your recovery goes good man. I know the frustration must be there knowing you may want to push it in the gym some days but can't due to those lingering injuries.

[Filmbuff81]

I definitely hope your recovery goes good man. I know the frustration must be there knowing you may want to push it in the gym some days but can't due to those lingering injuries.

I’m keeping things in perspective. I’ve lost 40ish or more lbs this year and managed some ok training.

I just need to stay patient while I sort out what feels like a decent compromise between volume and intensity that allows me to progress and not get hurt.

It may mean switching to 5 day intermediate sooner than I expected.

It’ll at least allow me to spread the volume out a bit more.

We shall see though.

[Filmbuff81]

I killed my posterior chain tonight that’s for sure.

Squat
135x5
185x5
255x5 @8
255x5
255x5 @7.5

Barbell Hip Thrust
185x5 @6
185x5
185x15 @7.5

Decided to rep out the final set since it was still quite easy.

Dumbbell Bulgarian Split Squat
30x8 @7.5
30x8 @7.5

Balance and everything starting to feel better in these.

Definitely noticing the imbalances between my legs evening out.

Standing Calf Raise
125x8 @7
125x8
125x8 @7

Glute Ham Raise - 8, 8, 8

Solid day, didn’t feel too horrible today which is nice.

[Anthony21]

Those a nice and strong lower body day bro.

I've been meaning to throw in glute hip thrusts in my training but always skip them lol.

[Filmbuff81]

Those a nice and strong lower body day bro.

I've been meaning to throw in glute hip thrusts in my training but always skip them lol.

Awkward to setup for, but I’m really loving them right now.

The 15 rep set plus my glute ham raises left me feeling my entire backside including my calves lol.

The extra calf raises really were not necessary lol.

[Filmbuff81]

Close-Grip Bench Press
95x5, 135x5
205x3
227.5x5 @8.5
227.5x5
227.5x8 @9

Did an AMRAP to make sure my RPE/RIR is as accurate as I think it is.

One-Arm Dumbbell Row
60x5
85x5
112.5x5 @9
112.5x5
112.5x5 @9

Going to switch to barbell rows I think for strength days. That or I need to get super small plates and a larger DB handle to make these less awkward.

Dumbbell Shoulder Press
65x8 @8.5
65x8 @9

I should’ve rested longer between sets.

Lat Pulldown
125x8 @7.5
125x8 @8

Incline Dumbbell Fly
30x15 @7
30x15
30x15 @7.5-8

Good pump on these.

[Anthony21]

Awkward to setup for, but I’m really loving them right now.

The 15 rep set plus my glute ham raises left me feeling my entire backside including my calves lol.

The extra calf raises really were not necessary lol.

I'll have to include them in my next cycle.

[Filmbuff81]

Left knee is still creaky. Feels like maybe IT band stuff or some tendinitis/strain.

I might re-evaluate things with regards to lower body days and consolidate some movements and keep things as basic as I can.

Today overall was pretty easy, but I may just do 1 lower body session per week and increase upper body to 3.

Trap Bar Deadlift
135x8
185x8
235x8 @7.5
235x8
235x8 @7.5

Belt Squat
128.5x8 @7.5
128.5x8
128.5x8 @7.5

Standing Leg Curl
25x15 @6.5
25x15 @6.5

[Filmbuff81]

My left leg/knee is a world of hurt still.

So adjusting my training for a while.

Primarily upper body focused, with some lower body volume work for light weight thrown in a few days a week.

Going to be adjusting progression and stuff s bit too. But overall things should be good to go.

Copy/pasting from my app, so hopefully formatting looks fine.

Chest Upper
Thursday, December 13, 2018 at 9:54 PM

Attempting to stay 2-3 reps from failure.

Incline Bench Press (Barbell)
Set 1: 45 lb × 20
Set 2: 95 lb × 10
Set 3: 135 lb × 6
Set 4: 170 lb × 8 @ 7.5
Set 5: 170 lb × 8 @ 7.5
Set 6: 170 lb × 8 @ 7.5

Incline Chest Fly (Dumbbell)
Set 1: 25 lb × 17 @ 7.5
Set 2: 25 lb × 17 @ 8
Set 3: 25 lb × 17 @ 8

Bench Press (Dumbbell)
Set 1: 55 lb × 12 @ 7.5
Set 2: 55 lb × 12 @ 8

Superset

Lateral Raise (Dumbbell)
Set 1: 15 lb × 10 @ 8.5
Set 2: 15 lb × 10 @ 8.5
Set 3: 15 lb × 10 @ 8.5

Triceps Rope Pushdown
Set 1: 50 lb × 18 @ 8.5
Set 2: 50 lb × 15 @ 8
Set 3: 50 lb × 12 @ 7.5

Feeling the pump after these.

Next workout will pretty much be a pull workout.

[Filmbuff81]

Lat Pulldown (Cable)
Set 1: 110 lb × 10 @ 7
Set 2: 110 lb × 10 @ 7
Set 3: 110 lb × 10 @ 7

Lat Pulldown - Underhand (Cable)
Set 1: 110 lb × 8 @ 7.5
Set 2: 110 lb × 10 @ 7.5
Set 3: 110 lb × 10 @ 7

Bent Over One Arm Row (Dumbbell)
Set 1: 65 lb × 10 @ 7.5
Set 2: 65 lb × 10 @ 7.5

Reverse Fly (Dumbbell)
Set 1: 15 lb × 8 @ 7.5
Set 2: 15 lb × 10 @ 7.5
Set 3: 15 lb × 10 @ 8

Bicep Curl (Dumbbell)
Set 1: 25 lb × 10 @ 7
Set 2: 25 lb × 11 @ 7
Set 3: 25 lb × 11 @ 8

Rested a little too little on a couple sets hence a weirdly fluctuationing RPE and Rep range.

Plus I always seem to get better as an exercise progresses.

Always had an ability to grind out a bunch of volume back in the day.

[Filmbuff81]

Another late night workout in the books.

Knee felt decent doing light squats.

Once it warmed up things felt a bit easier.

Incline Bench Press (Dumbbell)
Set 1: 65 lb × 13 @ 7.5
Set 2: 65 lb × 13 @ 7.5

Bench Press (Dumbbell)
Set 1: 65 lb × 10 @ 8
Set 2: 65 lb × 10 @ 8.5

Squat (Barbell)
Set 1: 135 lb × 6 [Warm-up]
Set 2: 185 lb × 6 @ 7
Set 3: 185 lb × 8 @ 7.5
Set 4: 185 lb × 8 @ 7.5
Set 5: 185 lb × 8 @ 7
Set 6: 185 lb × 8 @ 7

Standing Calf Raise (Dumbbell)
Set 1: 65 lb × 15
Set 2: 65 lb × 15
Set 3: 65 lb × 15
Set 4: 65 lb × 15
Set 5: 65 lb × 15
Set 6: 65 lb × 15

Decline Crunch
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

[Filmbuff81]

Pendlay Row (Barbell)
Set 1: 135 lb × 10 @ 7
Set 2: 135 lb × 10
Set 3: 135 lb × 10 @7

Bent Over One Arm Row (Dumbbell)
Set 1: 65 lb × 12 @ 7
Set 2: 65 lb × 12
Set 3: 65 lb × 10 @ 7.5

Lat Pulldown (Cable)
Set 1: 110 lb × 10 @ 7.5
Set 2: 110 lb × 10 @7.5

Reverse Fly (Dumbbell)
Set 1: 15 lb × 10
Set 2: 15 lb × 10
Set 3: 15 lb × 10 @ 7

EZ bar curl
Set 1: 60 lb × 12
Set 2: 60 lb × 10
Set 3: 60 lb × 10 @ 8.5

Super settee the rear lateral raises and curls, so I was feeling the burn lol.

[Anthony21]

Nice way of adjusting your training given your knee issue.

[Filmbuff81]

Nice way of adjusting your training given your knee issue.

Lol yep. Might as well make some upper body gains.