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  1. #571
    Clearly Irrational blue9steel's Avatar
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    Thursday Jun 10 - 65% Week
    --------------------------------------
    Standing DB Press W: 20x8 25x6
    Wrist Roller 25x3E W: 37.5x6E 40x5E
    Calf Raises 225x3 W: 235x12 255x8
    Rev Curls 20x5 W: 37.5x11 40x9
    Squats 45x5 135x5 W: 225x8 242.5x7
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  2. #572
    Clearly Irrational blue9steel's Avatar
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    Location: Oregon, United States
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    Friday Jun 11 - 65% Week
    ----------------------------------
    Bench Press 45x5 95x5 135x5 W: 147.5x11 160x9
    Bent Row 45x5 95x5 135x5 W: 142.5x9 155x7
    Deadlifts 225x5 315x3 W: 345x9 372.5x7
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  3. #573
    Clearly Irrational blue9steel's Avatar
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
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    Monday Jun 14 - 70% Week
    ----------------------------------
    Bench Press 45x5 135x5 W: 165x7 172.5x6
    Bent Row 45x5 95x5 135x5 W: 160x6 165x6
    Face Pulls 30x5 W: 67.5x10 70x9
    Squats 45x5 95x5 135x5 185x5 W: 250x5 260x5
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  4. #574
    Clearly Irrational blue9steel's Avatar
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
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    Tuesday Jun 8 - 70% Week
    -----------------------------------
    Standing DB Press 10x5 W: 20x9 25x7
    Barbell Curls 45x5 W: 57.5x12 60x10
    Dips BWx5 W: 17.5x10 20x9
    Deadlifts 225x5 315x3 W: 385x7 400x6
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  5. #575
    Clearly Irrational blue9steel's Avatar
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
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    Wednesday Jun 9 - 70% Week
    ---------------------------------------
    Bench Press 45x5 95x5 135x5 W: 165x7 172.5x6 **Should have done another rep both sets, wasn't paying attention and repeated Monday effort
    Pullups Greenx1 W: Greenx9 Purplex6
    Trap Bar Shrugs 45x5 W: 67.5x12 70x9
    Hip Thrusts 135x5 W: 237.5x8 247.5x7
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  6. #576
    Clearly Irrational blue9steel's Avatar
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
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    Thursday Jun 17 - 70% Week
    --------------------------------------
    Standing DB Press 12x5 W: 20x11 25x8
    Wrist Roller 25x3E W: 40x7E 42.5x6E
    Calf Raises 225x3 W: 265x12 275x9
    Rev Curls 20x5 W: 42.5x12 45x10
    Squats 45x5 135x5 W: 250x5 260x5
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  7. #577
    Clearly Irrational blue9steel's Avatar
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
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    Friday Jun 18 - 70% Week
    ----------------------------------
    Bench Press 45x5 95x5 135x5 W: 165x8 172.5x7
    Bent Row 45x5 95x5 135x5 W: 160x7 165x7
    Deadlifts 225x5 315x5 W: 385x8 400x7
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  8. #578
    Clearly Irrational blue9steel's Avatar
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
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    Monday Jun 21 - 75% Week
    ----------------------------------
    Bench Press 45x5 95x5 135x5 W: 177.5x7 185x6
    Bent Row 45x5 95x5 135x5 W: 170x7 175x6
    Face Pulls 30x5 W: 72.5x8 75x8
    Squats 45x5 95x5 135x5 185x3 225x3 W: 270x5 277.5x4
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  9. #579
    Clearly Irrational blue9steel's Avatar
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    Tuesday Jun 22 - 75% Week
    -----------------------------------
    Standing DB Press 10x5 W: 25x8 30x7
    Barbell Curls 45x5 W: 62.5x11 65x10
    Dips BWx5 W: 20x10 22.5x9
    Deadlifts 225x5 315x5 W: 415x6 427.5x5
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  10. #580
    Clearly Irrational blue9steel's Avatar
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    Wednesday Jun 23 - 75% Week
    ---------------------------------------
    Bench Press 45x5 95x5 135x5 W: 177.5x7 185x7
    Pullups Purplex1 W: Purplex8 Redx6
    Trap Bar Shrugs 45x5 W: 72.5x14 75x10
    Hip Thrusts 135x5 W: 255x10 265x8
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  11. #581
    Clearly Irrational blue9steel's Avatar
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
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    Thursday Jun 24 - 75% Week
    --------------------------------------
    Standing DB Press 12x5 W: 25x9 30x8
    Wrist Roller 25x3E W: 42.5x7E 45x6E
    Calf Raises 225x5 W: 285x9 295x7
    Rev Curls 20x5 W: 47.5x11 50x9
    Squats 45x5 95x5 135x5 185x3 225x3 W: 270x6 277.5x5
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  12. #582
    Clearly Irrational blue9steel's Avatar
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
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    Friday Jun 25 - 75% Week
    ----------------------------------
    Bench Press 45x5 95x5 135x5 W: 177.5x9 185x8
    Bent Row 45x5 95x5 135x5 W: 170x8 175x7
    Deadlifts 225x5 315x5 W: 415x7 427.5x6
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  13. #583
    Clearly Irrational blue9steel's Avatar
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
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    Monday Jun 28 - 80% Week
    ----------------------------------
    Bench Press 45x5 95x5 135x5 W: 190x7 197.5x5
    Bent Row 45x5 95x5 135x5 W: 180x8 185x7
    Face Pulls 30x5 W: 77.5x6 80x5
    Squats 45x5 95x5 135x5 185x5 225x3 W: 285x4 295x3
    Last edited by blue9steel; 06-30-2021 at 01:20 PM.
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  14. #584
    Clearly Irrational blue9steel's Avatar
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
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    Tuesday Jun 29 - 80% Week
    -----------------------------------
    Standing DB Press 12x5 20x5 W: 30x10 35x6
    Barbell Curls 45x5 W: 67.5x12 70x8
    Dips BWx5 W: 22.5x11 25x8
    Deadlifts 225x5 315x5 405x3 W: 440x6 455x5
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  15. #585
    Clearly Irrational blue9steel's Avatar
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    Wednesday Jun 30 - 80% Week
    ---------------------------------------
    Bench Press 45x5 95x5 135x5 W: 190x6 197.5x5
    Pullups Redx1 W: Redx6 BWx5
    Trap Bar Shrugs 45x5 W: 77.5x10 80x9
    Hip Thrusts 135x5 W: 272.5x9 282.5x8
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  16. #586
    Clearly Irrational blue9steel's Avatar
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    Thursday Jul 1 - 80% Week
    --------------------------------------
    Standing DB Press 12x5 20x5 W: 30x11 35x7
    Wrist Roller 25x3E W: 45x7E 47.5x6E
    Calf Raises 225x5 275x5 W: 305x9 315x7
    Rev Curls 20x5 W: 50x100 52.5x9
    Squats 45x5 95x5 135x5 185x5 225x3 245x1 265x1 W: 285x5 295x4
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  17. #587
    Clearly Irrational blue9steel's Avatar
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
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    Friday Jul 2 - 80% Week
    ----------------------------------
    Bench Press 45x5 95x5 135x5 W: 190x7 197.5x6
    Bent Row 45x5 95x5 135x5 W: 180x9 185x8
    Deadlifts 225x5 315x5 405x3 W: 440x6 455x5
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  18. #588
    Clearly Irrational blue9steel's Avatar
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    blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000) blue9steel has much to be proud of. One of the best! (+20000)
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    Monday Jul 5 - 85% Week
    ----------------------------------
    Bench Press 45x5 95x5 135x5 185x3 W: 202.5x6 210x5
    Bent Row 45x5 95x5 135x5 W: 190x8 197.5x7
    Face Pulls 40x5 W: 82.5x6 85x5
    Squats 45x5 95x5 135x5 185x5 225x3 245x1 265x1 285x1 W: 305x3 315x2

    Pretty excited, first time I've ever squatted three plates and I hit a double! I think I can safely say that wasn't 85%, but whatever, still a new PR.
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  19. #589
    Clearly Irrational blue9steel's Avatar
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    Tuesday Jul 6 - 85% Week
    -----------------------------------
    Standing DB Press 12x5 20x5 W: 35x8 40x6
    Barbell Curls 45x5 W: 72.5x11 75x8
    Dips BWx5 W: 25x9 27.5x8
    Deadlifts 225x5 315x5 405x3 W: 470x3 485x2
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  20. #590
    Clearly Irrational blue9steel's Avatar
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    Wednesday Jul 7 - 85% Week
    ---------------------------------------
    Bench Press 45x5 95x5 135x5 W: 202.5x6 210x4
    Pullups BWx1 W: BWx5 5x4
    Trap Bar Shrugs 45x5 W: 82.5x10 85x9
    Hip Thrusts 135x5 225x5 W: 290x8 300x6
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  21. #591
    Clearly Irrational blue9steel's Avatar
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    Thursday Jul 8 - 85% Week
    --------------------------------------
    Standing DB Press 12x5 20x5 W: 35x9 40x7
    Wrist Roller 25x3E W: 47x.5x8E 50x7E
    Calf Raises 225x5 275x5 W: 325x6 335x5
    Rev Curls 20x5 W: 52.5x10 55x8
    Squats 45x5 95x5 135x5 185x5 225x3 245x1 265x1 285x1 W: 305x3 315x2
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  22. #592
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    Friday Jul 9 - 85% Week
    ----------------------------------
    Bench Press 45x5 95x5 135x5 W: 202.5x5 210x4
    Bent Row 45x5 95x5 135x5 W: 190x9 197.5x8
    Deadlifts 225x5 315x5 405x3 W: 470x3 485x2
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  23. #593
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    Monday Jul 5 - 9.5RPE Week
    ----------------------------------
    Bench Press 45x5 95x5 135x5 185x1 W: 202.5x1 210x1 215x1 220x1 225x1 230x1 235x1
    Bent Row 45x5 95x5 135x5 W: 190x1 197.5x1 205x1 210x1 215x1 220x1 225x1 230x1 235x1
    Face Pulls 40x5 W: 82.5x1 85x1 87.5x1 90x1 92.5x1 95x1
    Squats 45x5 95x5 135x5 185x5 225x3 245x1 265x1 285x1 W: 305x1 315x1 320x1 325x1
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  24. #594
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    Tuesday Jul 13 - 9.5RPE Week
    -----------------------------------
    Standing DB Press 12x5 20x5 W: 35x1 40x1 45x1 50x1 55x1
    Barbell Curls 45x5 W: 72.5x1 75x1 77.5x1 80x1 82.5x1 85x1 87.5x1 90x1 92.5x1 95x1 97.5x1 100x1
    Dips BWx5 W: 25x1 27.5x1 30x1 32.5x1 35x1 37.5x1 40x1 42.5x1 45x1 47.5x1 50x2
    Deadlifts 225x5 315x5 405x3 W: 470x1 485x1 495x1 500x1



    Dips I went as high as I felt comfortable with and did a double. I had more strength left but it didn't feel safe to go any heavier this time.

    Deadlifts I had more strength left but I was already excited about hitting over five plates and didn't want to risk tweaking my back. I might cautiously push a little farther on the 2nd session this week if I'm feeling it.
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    Wednesday Jul 14 - 9.5RPE Week
    ---------------------------------------
    Bench Press 45x5 95x5 135x5 W: 185x1 205x1 225x1 230x1 235x1 240x1 242.5x1
    Pullups BWx1 W: 5x1 10x1 15x1 20x1 25x1 30x1 35x1 40x1 45x1 50x1
    Trap Bar Shrugs 45x5 W: 95x1 115x1 135x1 185x1
    Hip Thrusts 135x5 225x5 W: 295x1 315x1 335x1 365x1





    Pullups I had some strength left but that was as much as I felt comfortable with, ditto with Hip thrusts.
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  26. #596
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    Thursday Jul 8 - 9.5RPE Week
    --------------------------------------
    Standing DB Press 12x5 20x5 W: 35x1 45x1 55x1 60x1
    Wrist Roller 25x3E W: 50x1E 75x1E 85x1E 95x1E
    Calf Raises 225x5 275x5 W: 315x1 335x1 355x1 365x1
    Rev Curls 20x5 40x3 W: 60x1 70x1 80x1
    Squats 45x5 95x5 135x5 185x5 225x3 W: 275x1 305x1 315x1 325x1 330x1

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  27. #597
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    Friday Jul 16 - 9.5RPE Week
    ----------------------------------
    Bench Press 45x5 95x5 135x5 185x5 W: 225x1 235x1 245x1
    Bent Row 45x5 95x5 135x5 W: 185x1 225x1 235x1
    Deadlifts 225x5 315x5 405x3 W: 475x1

    Smashed another bench PR, no video this time though it felt like a good press.

    Was going to go for another PR attempt on deadlift but apparently neural fatigue caught up with me. I was feeling tired and weak as I worked my way up. When I went to pull 495 before the new attempt it was like nope and just didn't go anywhere so I bailed before it even left the floor.

    This concludes my 1RM work and ends the low volume re-sensitization mesocycle. I'm going to do some cutting before the holidays but I've got time for one more meso before that starts. I'm going to try something new and take down the volume & RSM for legs as well as reducing back / chest volume, that should give me enough systemic fatigue and workout time room to do a specialization cycle. I've never run a routine with a primary focus on the smaller stuff so it should be fun, next cycle I'm going to ramp up work on arms, shoulders & traps. When that's over I'll switch back to a general routine and do two cutting mesos aiming to lose about 8lbs total then try to maintain through the holidays for one meso and two more cutting cycles after. I'm hoping to end up somewhere in the high 180s to low 190s after all that, which won't be lean but it'll be better than where I am now which is low 200s.
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  28. #598
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    Monday Jul 19 - 2s Week
    Arms / Shoulders / Traps Meso
    -----------------------------------
    Paused Bench 135x5 W: 170x6 165x7
    V Pulldowns 40x5 W: 80x8 80x9
    Pullovers 40x5 W: 60x14 60x13
    OH Tri Extensions 20x5 W: 40x6 30x8
    BB Curls 45x5 W: 65x6 55x8
    Face Pulls 40x5 W: 70x7 60x8
    Leaning Laterals W: 10x10 10x10
    Farmers Walk W: 35x2 35x2

    First day of the new specialization meso, lots of exercises but most of them weren't that big so it worked out ok time and fatigue wise. Probably some leftover bias towards heavy weights so I'm still feeling out a bit where I want the rep ranges to land and may make further adjustments (lighter) on some exercises next week. Overall a good session. Had to get a bit creative to make the overhead tricep extensions work with my equipment but finally figured out that I could face away from the lat pulldown machine and lean forward with my knees on the pad and make it work since I don't have an adjustable stack or a mid-pulley. Apparently my side delts are ridiculously weak so I had to give up on cable laterals for now because the minimum weight was too high, I'm looking to see if I rig something using the DIY pulleys I've got for crossovers. I had forgotten how intense farmers walks can be since I haven't done them for quite a while but my traps and forearms were on fire by the time I was done. Each rep is walking down to the end of the street or back.
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    Tuesday Jul 20 - 2s Week
    -------------------------------
    Power Clean 95x5 W: 115x10 135x7
    Belt Squat 25x5 W: 35x7 35x7
    Calf Raise 135x5 W: 225x12 225x10
    Wrist Curls W: 65x12 65x10 / 20x6 20x6
    Skull Crushers 20x5 W:45x12 45x9
    Incline DB Curls 15x5 W: 20x10 20x9
    Reverse Flys 5x5 W: 15x6 10x10
    Arnold Press 12x5 W: 20x9 20x9
    TB Shrugs W: 95x9 95x8

    A lot of exercises but it seemed to work ok, we'll see how it goes in later weeks.
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    Wednesday Jul 21 - 2s Week
    Arms / Shoulders / Traps Meso
    ------------------------------------
    Cable Flys W: 22.5x14 22.5x14
    Chinups W: BWx6 BWx6
    Hip Thrusts W: 225x10 225x9
    Wrist Roller W: 60x3E 50x5E
    OH Tri Extensions 20x5 W: 30x8 30x8
    Hammer Curls 20x5 W: 40x11 40x10 **Using neutral grip tricep bar
    EZ Upright Rows 20x5 W: 40x7 35x8
    Leaning Laterals W: 10x10 10x10
    Power Shrugs 135x9 135x8

    Overall workout time was too long today, I'll have to modify this one, perhaps via exercise selection. Possibly change chinups to supinated pulldowns and take a hard look wrist roller alternatives. Still really enjoying my DIY cable fly setup, very happy with that. Power shrugs were pretty cool, definitely feel my mid traps in a new way.
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