Elrond Hubbard, Third Time's a Charm

[TM79]

Looking good my friend! It looks like you are lifting pretty comparable weight to me on a lot of lifts but what really stands out to me is the pull-ups! To get multiple sets in double digit territory, followed by multiple sets of the same of chin-ups, it just doesn't get any better than that. Strong work!

[RT1957]

Started Week 14 pretty well Sunday night. I increased reps or weight in everything except the overhead press. I thought I was going to get another rep there, but it didn't happen. The bench press started me out happy, because I got that rep #8 at 175 lbs that I'd been struggling with. Accessories went well too. So I ended the evening feeling pretty cheerful.

Morning Weight: 163.2 lbs. I like it!


Sunday, March 22, 2020


Bench Press:
95x5
125x5
155x8
175x8
155x25 -- 10+5+5+5, Rest-Pause

Squat:
100x5
130x5
160x8
190x8
160x25 -- 10+5+5+5, Rest-Pause

BB Row:
95x5
125x5
160x8
185x8
160x25 -- 10+5+5+5, Rest-Pause

Overhead Press:
50x5
65x5
85x8
100x6
85x25 -- 10+5+5+5, Rest-Pause


Accessories:
Pullups, bodyweight: 14+14+13
Chinups, bodyweight: 13+13

Stiff-Legged Deadlifts, 170 lbs, Myo-reps: 14 + 6x5
DB Lateral Raises, 25 lb DBs, Myo-reps: 10 + 5x5

Pushups w/grip handles, Feet elevated ~3.5", Rest-Pause: 50 + 4x10 + 12


In summary, my weight seems to have stabilized, and the lifts are still progressing. Can't ask for much more than that.

Strong work...great progress!!

[ElrondHubbard]

Looking good my friend! It looks like you are lifting pretty comparable weight to me on a lot of lifts but what really stands out to me is the pull-ups! To get multiple sets in double digit territory, followed by multiple sets of the same of chin-ups, it just doesn't get any better than that. Strong work!

Strong work...great progress!!

Thanks, Trent and Ron! I really do want to concentrate on the pullups. I almost want to make them higher priority than just accessories, since all too often it's the accessories that suffer when the other lifts get too fatiguing. I hate to admit it, but it's an ego thing. I want to be able to lord it up over certain younger folks that I know! Let 'em know the geezer is not to be trifled with!

Hopefully in a short time I'll start adding weight to the pullups, and throwing in some myo-rep cycles with them too.

[ElrondHubbard]

Passed the midpoint of Week 14 Tuesday, and it felt good. All too often Tuesday is a struggle for me, I'm still a bit fatigued from Sunday and I get started too late in the evening. I had no issues last night, though. All the compounds showed improvement, and so did the accessories. Added a rep to the incline bench, after a couple of weeks of effort, and even got a 7th rep on the overhead press at 100lbs, which had been eluding me far too long! And added 5 pounds to the deadlifts. Nothing dramatic, but every increment is encouraging.

Tuesday, March 24, 2020

Incline Bench:
90x5
115x8
140x7
115x25 -- 10+5+5+5, Rest-Pause

Squat:
100x5
130x5
160x8
160x8

Overhead Press:
50x5
65x5
85x8
100x7
85x25 -- 10+5+5+5, Rest-Pause

Deadlift:
155x5
185x8
215x8
245x8


Accessories:
Pullups, bodyweight: 14+14+13
Chinups, bodyweight: 14+13

Pushups w/grip handles, toes elevated ~3.5", Rest-Pause: 50 + 6x10


Next week I'm going to put up a higher platform for my toes on the pushups, so the reps should go way down again.

[TM79]

Excellent session. Moving along on all lifts. I like the push-ups with handles. They are much easier on the wrists and allow for a greater range of motion. I was laughing about your pull-up comments. I know what you mean. I feel that my accessory lifts suffer a lot but that is mainly because I'm racing through them after doing the main lifts and I'm running out of time. I've taken pull-ups though and treat them as a main lift. If I am working reps of 8 or fewer, I will add weight. So a typical cycle may look like this for my working sets (final 3 sets on strength lifts):

Week 1: 12
Week 2: 8
Week 3: 4-1 (depending on comfort level, injuries, etc.)
Week 4: 10
Week 5: 6-8

So for example, on Week 3, I will usually add weight to pull-up sets to where I can only get 4-1 reps on the final three sets. I use an old weight belt and then chain link an old leather belt into it which loops into the weight plate(s). Maybe give that a shot? I know after doing weighted pull-ups, the regular ones seem pretty easy.

[MoEcho]

Oh, hello!!

Let's have a little COVID competition. I see your 245 deadlift and I call... this will be my first DL goal in the next few months

[ElrondHubbard]

Excellent session. Moving along on all lifts. I like the push-ups with handles. They are much easier on the wrists and allow for a greater range of motion. I was laughing about your pull-up comments. I know what you mean. I feel that my accessory lifts suffer a lot but that is mainly because I'm racing through them after doing the main lifts and I'm running out of time. I've taken pull-ups though and treat them as a main lift. If I am working reps of 8 or fewer, I will add weight. So a typical cycle may look like this for my working sets (final 3 sets on strength lifts):

Week 1: 12
Week 2: 8
Week 3: 4-1 (depending on comfort level, injuries, etc.)
Week 4: 10
Week 5: 6-8

So for example, on Week 3, I will usually add weight to pull-up sets to where I can only get 4-1 reps on the final three sets. I use an old weight belt and then chain link an old leather belt into it which loops into the weight plate(s). Maybe give that a shot? I know after doing weighted pull-ups, the regular ones seem pretty easy.

I like the handles on the pushups too. I started using them a year ago when I strained my wrists trying to cut cables with a too-small cutting tool. I couldn't splay my palms out for a while, so I thought I'd just use those until they were healed up. Instead, I kept on using them. Like you said, they increase the range of motion which makes the pushups harder. They probably cost me about 4-5 reps compared with normal pushups. People talk about pushups not being a hypertrophy exercise, but with the grips and the rest-pause approach, they definitely seem to be.

On the pullups, what you describe seems a kind of undulating periodization, would you agree? It looks intruiguing. What I have done previously was to do weighted pullups for the first and last workouts of the week, and bodyweight pullups for the middle day. I was planning on going back to that once I hit 15 bodyweight, and then doing them as myo-reps for the bodyweight nights. Now you've given me something else to think about.

[ElrondHubbard]

Oh, hello!!

Let's have a little COVID competition. I see your 245 deadlift and I call... this will be my first DL goal in the next few months

I think you can do it, Heidi! (It'll be a lot more fun than a virus infection, I hope!)

I've been increasing 5 pounds a week on it, but I'm not sure how long I can keep that up. My personal best was 405 for a double last March, but my form was awful, and a little scary. (And it most definitely required grips!) I then started a cut and backed off, trying to concentrate on form. I was stuck at about 360 for 5 for a couple of months leading up to October, when my surgery knocked me back to square 1. I don't know how long it will take to get back to the previous max and beyond, hopefully with better form next time.

If I do get there, I'll have to buy a couple more plates, because that PR used every plate and microplate I own!

I'll be checking in on your progress.

[ElrondHubbard]

Now for the Thursday night workout, the finale of week 14. It was good, but not great. The good part was that I progressed overall on the main lifts, more weight and/or more reps compared to last week. The not great part was that my max reps on the overhead press reverted back to what it had been, and I was too tired at the end to do the pushups. I did get the other accessories though, and the pullups/chinups went well. Hopefully I'm priming for some more incremental progress next week. I won't be adding any more weight, but I hope to increase some of the rest-pause sets.


Bench Press:
95x5
125x5
155x8
175x8
175x7
155x25 -- 10+5+5+5, Rest-Pause

Squat:
100x5
130x5
160x8
190x8
190x8
160x25 -- 10+5+5+5, Rest-Pause

BB Row:
95x5
125x5
160x8
185x8
185x8
160x25 -- 10+5+5+5, Rest-Pause

Overhead Press:
50x5
65x5
85x8
100x6
100x6
85x25 -- 10+5+5+5, Rest-Pause


Accessories:
Pullups, bodyweight: 14+14+13
Chinups, bodyweight: 14+13

Stiff-legged deadlifts, 175 lbs, Myo-reps: 10+5+5+5

DB Lateral Raises, 25 lb dumbbells, Myo-reps: 10+5+5+5+5+5


Adding 5 lbs to the stiff-legged deadlifts made a big difference. I'm sure I'll get the numbers up next week.

[Payton1221]

Inch by inch Everything seems to be ratcheting up. And those rest pause sets are misleading if you've never done them. They're taxing!

[ElrondHubbard]

Inch by inch Everything seems to be ratcheting up. And those rest pause sets are misleading if you've never done them. They're taxing!

Inch by inch is right! Sometimes millimeters.

[ElrondHubbard]

Got another workout to post. Sunday night, the beginning of week 15 of this particular comeback. I didn't feel great going into it, I'd spent a few afternoon hours in the garden thinning out the sprouts that are coming up. We had a huge feast with the micro-greens for dinner! My wife added them to a smoothie she made for me as a pre-workout too, and it was very good. Still, the posture of bending over for hours to pull or cut little sprouts caused my back to stiffen up, and it wasn't feeling too robust for most of the evening. Even so, I added volume to most of the lifts, mostly in the form of an extra rest-pause set tacked on at the end. And yes, it's taxing!

I continue to be locked in a death-struggle with the overhead press -- just when I feel like I can add a rep it doesn't happen. There is that matter of inches.

The bright spot was the pullups and chinups. I was able to get 14 reps on all sets across the board. Gonna be hitting 15 soon! And I raised my toes higher on the pushups -- I used a 15.5" platform. I took it easy on those last night, because the movement was still new to me at that angle and I didn't want bite off more than I could chew. I think I'll push it further tomorrow.


Morning Weight: 163.0 lbs. Right where I want it!

Session 15-1, March 29, 2020

Bench Press:
95x5
125x5
155x8
175x8
155x30 -- 10+4x5, Rest-Pause

[bSquat:[/b]
100x5
130x5
160x8
190x8
160x30 -- 10+4x5, Rest-Pause

BB Row:
95x5
125x5
160x8
185x8
160x30 -- 10+4x5, Rest-Pause

Overhead Press:
50x5
65x5
85x8
100x6
85x25 -- 10+5+5+5, Rest-Pause

Accessories:

Pullups, bodyweight: 14+14+14
Chinups, bodyweight: 14+14

Stiff-legged Deadlift, 175 lbs, myo-reps: 12 + 4x5
DB Lateral Raise, 25 lbs each side, myo-reps: 12 + 6x5

Pushups w/grip handles, toes raised 15.5", Rest-pause: 30 + 10+10+10



Inches!

[RT1957]

That's a ton of volume and great progress all around

[TM79]

Looking good in here! Per our earlier conversation: Yes, I pretty much do undulating periodization on main lifts. For a little while, I was doing variations of main lifts to mix it up a little more. Nowadays, I just don't have time to think about variations and what my rep goals should be, so I just stick to the main lifts. Nice looking session going on. I hear you on the overhead press. That is such a bastard of a lift. Once you hit the wall, you aren't going anywhere. Maybe try mixing it up. Mixing up the weight/reps. Doing AMRAP sets. Maybe even doing different grips or variations (dumbbells, push press).

[Samraiwise]

It's like Deja vu....I never have thought this would happen twice to somebody I love.

Dave, an amazing man, you have a will and discipline only immortals are allowed to have.

Wish you a speedy recovery and strength gains. *bow*

[ElrondHubbard]

Holy Deep Time, Batman! I can't believe I let a whole week slide by! I have some updating to do.

Haven't been anywhere, but I have been busy. Working from home, you'd think I'd have more time to post. I'm actually getting more done at home, though, than I do at the office. That, and the garden is sprouting, lots of spring chores. A couple of construction projects getting started too.

That's a ton of volume and great progress all around

Thanks, Ron. Last week was the highest volume I've EVER done, even before all this cancerous stuff started. Next week I'll take a deload, and then start a strengtht building cycle for a while. I've been really pleased with how this last cycle has gone.

Looking good in here! Per our earlier conversation: Yes, I pretty much do undulating periodization on main lifts. For a little while, I was doing variations of main lifts to mix it up a little more. Nowadays, I just don't have time to think about variations and what my rep goals should be, so I just stick to the main lifts. Nice looking session going on. I hear you on the overhead press. That is such a bastard of a lift. Once you hit the wall, you aren't going anywhere. Maybe try mixing it up. Mixing up the weight/reps. Doing AMRAP sets. Maybe even doing different grips or variations (dumbbells, push press).

I may have broken through the wall last night. We'll see how the rest of the week goes. I think AMRAP sets would be harder on the OHP than any other lift.

It's like Deja vu....I never have thought this would happen twice to somebody I love.

Dave, an amazing man, you have a will and discipline only immortals are allowed to have.

Wish you a speedy recovery and strength gains. *bow*

And thank YOU, Kaz! Glad to see you posting again. And your wish is my command, I think this recovery is going very well. Unlike the throat cancer, this treatment consisted of a single surgery, one and done, not the protracted chemo and radiation of the previous one. (Funny, though, if anything it was probably even more expensive than the first treatment, since that single surgery also included two weeks of hospitalization and all the pretty nurses my wife could endure!) So, once I was cleared to start working out again, and the incisions had healed, I was able to really hit it hard. I'm enjoying my workouts immensely.

[ElrondHubbard]

I'm three workouts behind on my posting, having started week 16 last night. I'll just summarize the remaining two from week 15:

Tuesday was a mixed bag. I hit the same weight range as the previous week on the incline bench, but added an extra rest-pause set of five onto the ramp-down set, giving me a total of 30 reps for that one. Maybe that was a mistake, because I think it wore me out for my OHP attempt later. Although I had worked my way up to 7 reps on the Overhead Press at 100 lbs the previous Tuesday, this night was back down to 6. Very frustrating. I did add another 5 pounds to the deadlift, to make it 250 lbs. The main effect was to inform me that this is probably the limiting weight of my overhand grip, at least for 8 reps. Five was no issue, but after that it felt increasingly prone to slip out of my hands. Next time I'll be wearing the Cobra grips for the top weight.

Pullups/Chinups went well, 14 reps across the board for each. Still adjusting to the increased height on my toes for pushups, at 15.5 inches, I got 42 reps for the first set, and then did three sets of 10 for a rest-pause total of 72.


Thursday I hit the main lifts hard, but I was fried by the end, and didn't get any accessories in. No increases in the weights, but I did add an extra rest-pause set for the last gasp of each lift -- except that danged OHP.

For the week, it was my highest training volume ever as far as the main lifts go. And because the weights were a bit lighter, with emphasis on a few more reps instead, I'm having fewer aches and pains since the previous efforts. So of course I need to change it up!




So I rested well this weekend, got some shopping done, hopefully avoided viruses, got some chores and gardening done, and was ready to go again last night:

Week 16 -- this is the final week of this cycle of what essentially has been a hypertrophy phase. Next week is a deload, starting EITHER another Madcow-ish cycle or a Greg Nuckols "Average to Savage" program, which I'm still studying. I haven't decided which way to go yet.

Sunday night went very well. Again the volume increased compared to the previous Sunday, adding a bit of weight on the Squat and FINALLY adding a rep to my max on the OHP. I felt surprisingly strong on that attempt, enough to wonder what all the trouble had been about previously. Hopefully the rest of the week goes just as well.

Sunday, April 5, 2020

Morning weight: 163.6 lbs. I hope I can hover around this weight for a while.


Bench Press:
95x5
125x5
155x8
175x8
155x30 -- 10+4x5, Rest-Pause

Squat:
100x5
130x5
165x8
195x8
165x30 -- 10+4x5, Rest-Pause

BB Row:
95x5
125x5
155x8
185x8
160x30 -- 10+4x5, Rest-Pause

Overhead Press:
50x5
65x5
85x8
100x7
85x30 -- 10+4x5, Rest-Pause


Accessories:
Pullups, bodyweight: 15+15+13: --- Whooohoo! I've been looking for that one!
Chinups, bodyweight: 15+14

Stiff-legged deadlift, 175 lbs, Myo-reps: 14 + 6x5
DB Lateral raises, 25 lbs, Myo-reps: 12 + 5x5

Pushups, toes elevated 15.5", using grip handles: 44 + 5x10


Next week, deload or no, I'm going to go to weighted pullups. Big milestone there.

[RT1957]

Moving some good weight for some good reps!! again a ton of volume

[TM79]

Nice job getting that rep on OHP. And also a nice job on the pull-ups! Looking forward to seeing how the weighted pull-ups go for you. If you're getting that high up in the double digits its time to add some weight!

[ElrondHubbard]

Thanks, guys. It did feel good. And last night's workout continued the progress. It was a grind, but I got rep #7 again on that OHP, first time I've made it two workout days in a row. I knocked out an extra rep on the Incline press as well. So it was another good workout overall. When that deload comes next week, I'll sure feel that I've earned it!

I've decided how I'm going to handle the next cycle after week 16. I'm going to go back to a classic Madcow-ish strength program, 5 reps per set, going up in 5% increments during the first 4 weeks until I reach my calculated 5-rep maximum, then attempting progression of about 1.5% per week. I'll take that one to 12 weeks, after which I should be familiar enough with Greg Nuckol's program to give it a go.

But I'll have to finish off this week first!


Incline Press:
90x5
115x8
140x8
115x30 -- 10+4x5, Rest-Pause

Squat:
100x5
130x5
165x8
165x8

Overhead Press:
50x5
65x5
85x8
100x7
85x30 -- 10+4x5, Rest-Pause

Deadlift:
160x5
190x8
225x8
255x8

Accessories:
Pullups, bodyweight: 15 + 14 + 14
Chinups, bodyweight: 15 + 14

Pushups w/grip handles, toes raised 15.5", rest-pause: 45 + 6x10, 105 total.



I used the Cobra grips for the last set of deadlifts, since I don't trust my grip for more than 5 reps at that weight. Made a huge difference. The lift felt easy, as it should. As "old" as I am, my training age is not that great, considering, so I don't feel guilty about chasing PRs for a couple more years. I'm definitely looking forward to taking these lifts higher.

[ElrondHubbard]

As of Thursday night, I've completed Week 16, and the first cycle of my comeback. Didn't go quite as well as I'd hoped, I got plenty of volume on the main lifts, but the only accessory I had the energy to do was the pullups and chinups. I regressed on that 100 pound overhead press, too. But next week is a deload while I begin the next cycle and start a program of less volume and fewer reps, and hopefully heavier maxes eventually. We'll see how it works!



Bench Press:
95x5
125x5
155x8
175x8
175x7
155x30 - 10+4x5, Rest-Pause

Squat:
100x5
130x5
165x8
195x8
195x8
165x30 - 10+4x5, Rest-Pause

BB Row:
95x5
125x5
160x8
185x8
185x8
160x30 - 10+4x5, Rest-Pause

Overhead Press:
50x5
65x5
85x8
100x6
100x6
85x30 - 10+4x5, Rest-Pause

Accessories:

Pullups, bodyweight: 15+15+14
Chinups, bodyweight: 14+14


And just for grins, I have a chart that shows my weekly volume so far. The most recent cycle is green. There are three charts, the first two end when I was forced to stop training for cancer treatment. I hope that doesn't happen to this one!

Volume is way up from the first two charts this time, primarily because of higher reps and rest-pause sets. I'm posting while it's high, because it's going to drop like a rock for the next 12 weeks!

[Payton1221]

. . . while I begin the next cycle and start a program of less volume and fewer reps, and hopefully heavier maxes eventually. We'll see how it works!

That's classical powerlifting protocol. I think you're going to crush it!

[TM79]

That's a really cool graph! Looks like you are moving tons of volume compared to your last two cycles. And yes, I hope the third one is a charm for you my friend!

[RT1957]

You've made huge progress!! Huge!! inspiring would be an understatement

[ElrondHubbard]

That's classical powerlifting protocol. I think you're going to crush it!

That's a really cool graph! Looks like you are moving tons of volume compared to your last two cycles. And yes, I hope the third one is a charm for you my friend!

You've made huge progress!! Huge!! inspiring would be an understatement

Thanks so much, guys. I'm VERY pleased with what's happened so far, it's really exceeded my expectations. Sometimes I feel like kicking myself for not having started this years sooner, or for not having taken it more seriously and with more intelligence when I was playing around with it in my twenties. Definitely material for the "had I known then what I know now" volumes.

On the other hand, having the support of people I respect makes a HUGE difference. Had I not found BB.com, and had I not had the support of my wife that I do, I'm not convinced that I would have stuck with it. Right now, the feedback is all positive. I'm very lucky in that sense.

So, thanks to you all, it's not only appreciated, it's enabling.

[ElrondHubbard]

Sunday night I started week 17, deload week. Not much challenging in the main lifts, it was decently hard but not particularly fatiguing. Five reps only, topping out at 80% of my calculated 5 rep max. Classic Madcow. I'll ramp up 5% a week for four weeks, and then try to hit those maxes. After that, I'm going for 1.5% per week. We'll see how that turns out.

Most notably, I'm back to the micro-plates! Wooohooo, I can hit 1 pound increments! I was hoping that those little items wouldn't be hanging around uselessly forever.

With the compounds easier, that leaves me more energy for the accessories, in theory. I started up with weighted pullups last night, using 25 pounds initially. When I can get to 10 reps with those, I'll move up to 35 pounds. That's where I was in the past when I had to stop. Never did quite make 10 reps with the 35 pounders. Maybe now that I'm successfully staying a few pounds lighter I have a chance to move to the 45s someday. I'll keep doing them bodyweight on Tuesdays, but I'll switch those to myo-reps, just to see how it works. This next cycle should be an interesting experiment.

Week 17, Session 1, Sunday, April 12, 2020.

Morning Weight: 162.6 lbs. I do like being at this weight. It feels like it might have stabilized.


Bench Press:
83x5
103x5
124x5
145x5
166x5

Squat:
92x5
115x5
138x5
161x5
185x5

BB Row:
88x5
109x5
131x5
153x5
175x5

Overhead Press:
46x5
57x5
69x5
80x5
91x5


Accessories:
Pullups, Weighted --25 lbs: 9 + 9 + 9
Chinups, Weighted -- 25 lbs: 10 + 10

Stiff-legged Deadlifts, 175 lbs, Myo-reps: 14 + 6x5, 44 total
DB Lateral Raises, 25 lbs, Myoreps: 12 + 5x5, 37 total

Pushups w/ grip handles, toes elevated 15.5", Rest-pause: 45 + 6x10, 105 total

[TM79]

Solid session! Respectable weight across the board. Sounds good on the smaller plates. That should make it easier to nickel and dime away at the added weight.

[ElrondHubbard]

Solid session! Respectable weight across the board. Sounds good on the smaller plates. That should make it easier to nickel and dime away at the added weight.

If it weren't for nickles and dimes, nothing would change!


I did get my Tuesday workout in, nice and simple and deloaded. The big step here was turning my pullups and chinups into myo-rep sets, which took less time and gave me more reps. I can't say that felt like a deload, though! I'll only do those on Tuesday, with bodyweight. Sunday and Thursday I'll be doing them weighted.


Tuesday, April 14, 2020

Incline Bench:
83x5
99x5
116x5
133x5

Squat:
92x5
115x5
138x5
138x5

Overhead Press:
46x5
58x5
69x5
81x5
81x5

Deadlift:
151x5
182x5
212x5
242x5


Accessories:
Pullups, bodyweight, Myo-reps: 13 + 6x5
Chinups, bodyweight, Myo-reps: 13 + 6x5

Pushups w/grip handles, Toes elevated 15.5", Rest-Pause: 46 + 6x10, 106 total.


Finish out week 17 tonight, then start the ramp-up!

[RT1957]

Some strong work for a deload week...looks like a regular madcow type session

[ElrondHubbard]

Some strong work for a deload week...looks like a regular madcow type session

Yeah, it's pretty much classic. I think the main difference in now and how I used to do them is I hope to be hitting the accessories with a little more consistent rest-pause style. Aspirationally, at least. That's easy to say when I'm on deload! We'll see what happens in a few weeks when things get intense!


Finished Week 17, and first Madcow week last night. The compounds were hard, but not too challenging, as is the plan. The accessories were as tought as ever. I succeeded in getting 10 reps on all the pullups and chinups with the 25 pound weight, which frees me to go back to the 35 pounder starting next week. That's something I really want to progress on. Also, I need to tighten up my form on the side DB lateral raises. Those things are pretty ugly. They seemed too easy at 20 pounds, and they're too hard at 25. So I'll keep working on those. Finally, I put an extra 10 pounds on the Stiff-legged deadlifts, and used Cobra grips for all the sets. I can handle 5 reps or more without assistance at that weight, but with the frequent myo-reps sets, it's just too hard on my hands. The Cobra grips allow me to concentrate on the actual movement rather than simply trying to keep holding onto the bar. I think it makes the movement more efficient, and my hamstrings are really feeling it today!

Week 17, Thursday April 16, 2020. Final session.


Bench Press:
83x5
103x5
124x5
144x5
173x4
124x10

Squat:
92x5
115x5
138x5
161x5
193x4
138x10

BB Row:
88x5
109x5
131x5
153x5
184x4
131x10

Overhead Press:
46x5
58x5
69x5
81x5
97x4
69x10


Accessories:
Pullups, +25 pound plate: 10 + 10 + 10
Chinups, +25 pound plate: 10 + 10

Stiff-legged deadlift, 185 pounds, Myo-reps: 12 + 5x5
DB Lateral raises, 25 pounds Myo-reps: 13 + 6x5

Pushups w/grip handles, toes on 15.5" platform, Rest-pause: 46 + 6x10


Hopefully I'll be well rested and healthy for the next session on Sunday. Stay well, everyone!