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  • #31
    W1D2 - 7/9 - 189.6

    AM W/O: Agility work
    PM W/O: 2m run ; 15:10

    W1D3 - 7/10 - 188.2

    Dead
    [email protected]
    [email protected], 9

    Row
    [email protected]
    [email protected]
    [email protected]

    CGB
    [email protected]
    [email protected]
    [email protected] - Cut it off a rep because was going above RPE

    Curls
    30lbs x 10 x 3

    Push Ups
    BW x 22 x 3

    W1D4 - 7/11 - 187

    LISS - 4m ; 33:05 @7

    W1D5 - 7/12 - 187.6

    Bench
    [email protected]
    [email protected], 7.5

    LBS no belt
    [email protected]
    [email protected], 8

    FDBP
    70s x 10 x 3 - Should have been incline dumbbell

    Curls
    75lbs x 12, 12, 10

    W1D6 - 7/13 - 185.6

    Pull Ups: BW x 70 ; ~11min
    Erg: 30 on ; 1:40 off x 8 rounds

    W1D7 - 7/14 - 186.6

    Rest
    Avg BW: 187.4
    Cals: ~2250

    W2D1 - 7/15

    Squat
    [email protected] - Wanted to start light and build it back up
    [email protected], 8, 8 - Found a good stance for my hips, which was a little wider than usual and toes pointed out more aggressively. I tried to squat narrower for the last couple of weeks, and while it feels strong my hips hurt. Here I tried to replicate Austin’s stance.

    Press
    [email protected]
    [email protected], 8, 9

    Chins
    45lbs x 6 x 4

    Leg Press
    350x10x2

    Curls
    85lbs x 12, 8, 8

    Push Ups
    BW x 25 x 3

    Comment


    • #32
      W2D2 - 5/16 - 185.6

      Conditioning; 2.5m ; 18:40 @7

      W2D3 - 5/17 - 186.6

      CGB
      [email protected]
      [email protected]
      [email protected]

      Deadlift
      [email protected], 8 - Was at a different gym. This bar had way more whip to it, so heavy deadlifts were really easy.
      [email protected] 8, 8, 9 - Pretty sure this is a volume PR

      Row
      [email protected], 8, 9
      [email protected]

      Curls
      30lbs x 10
      25lbs x 10
      20lbs x 15

      Push Ups
      BW x 30, 25, 25

      Comment


      • #33
        W2D4 - 7/18 - 186

        LISS - 4.3m ; 36:21 @7.5

        W2D5 - 7/19 - 186

        Bench
        [email protected]
        [email protected] - Ties recent PR
        [email protected] - Should have waited a bit more to recover from single
        [email protected], 8

        LBS (No Belt)
        [email protected]
        [email protected], 7
        [email protected]

        FBDP
        70 x 10, 10, 10, 8

        Curls
        85lbs x 10, 10, 9

        W2D6 - 7/20 - 185.4

        HIIT - 500m x 6
        Pull Ups: BW x 80
        Abs 10min AMRAP

        W2D7 - 7/21

        Rest
        BW Avg: 185.92 (-1.48lbs)
        Avg Cals: 2250

        Comment


        • #34
          W3D1 - 7/22

          Squat
          [email protected]
          [email protected], 8.5, 8.5

          Press
          [email protected]
          [email protected], 8, 8

          HBS Paused
          135x12
          155x10x2

          Pull Ups AMRAP in 7 minutes

          Push Ups
          BW x 20 x 5

          Curls
          85lbs x 10 x 2
          75lbs x 10, 8

          Comment


          • #35
            W3D2 - 7/23

            Run - 2.5m ; 19min @8

            W3D3 - 7/24 - 186.6

            CGB
            [email protected]
            [email protected], 8, 8 - -10lb less but proper RPE

            Deadlift
            [email protected] - 10lbs more than last week
            [email protected], 8.5, 9 - RPE creeping

            Row
            165x10x2
            155x10x2

            Curls
            30sx10, 8
            25x10, 8

            Ab Wheel
            15x3

            Push Ups
            BW x 25, 15, 20

            W3D4 - 8/25

            LISS - 4.3m ; 34minutes @8

            Comment


            • #36
              W3D5 - 7/26 - 187.2

              Bench
              270x1 @8.5 - +5lbs from last week, felt great.
              [email protected]

              LBS (No belt)
              [email protected]
              [email protected] - Squats felt and moved great. Pushed my gaze a little further up, that seemed to fix some of the form issues

              FLDB
              70x10,10,8,8

              Curls
              75lbs x 14, 11
              65lbs x 11
              55lbs x 15

              W3D6 - 7/27 - 187.2

              Pull Ups: BW x 80 (13 mins)
              Erg: :30 on 1:30 off x 10

              Comment


              • #37
                W4D1 - 7/29

                Squat
                [email protected] - +5lbs, look good feel good
                [email protected] 8.5, 8, 8, 9

                Press
                [email protected] 8 - +5lbs from last week. I think I am "peaking" since volume has been down overall compared to last cycle
                [email protected] 8, 9
                [email protected] 8, 8

                Chins
                50lbs x 4 x 4 - Easy

                HBS w/ Pause
                135 x 10 x 3

                Curls
                85lbs x 10, 10, 8, 8

                Avg Weight: 187 (+1.08lbs)
                Cals: 2150

                Not really sure what is going on with weight. I look and feel thinner but these last two weeks my weight has been hovering around 187-188. Last week I had one day where I ate poorly and drank a lot and this week I had a big dinner. If it doesn't stabilize this week around 185-186 I'll be puzzled. Brought calories down to 2050. 4 more weeks of dieting to go, hoping to end up around 184lbs.

                Comment


                • #38
                  W4D1 - 7/29

                  Squat
                  [email protected] - +5lbs, look good feel good
                  [email protected] 8.5, 8, 8, 9

                  Press
                  [email protected] 8 - +5lbs from last week. I think I am "peaking" since volume has been down overall compared to last cycle
                  [email protected] 8, 9
                  [email protected] 8, 8

                  Chins
                  50lbs x 4 x 4 - Easy

                  HBS w/ Pause
                  135 x 10 x 3

                  Curls
                  85lbs x 10, 10, 8, 8

                  Avg Weight: 187 (+1.08lbs)
                  Cals: 2150

                  Not really sure what is going on with weight. I look and feel thinner but these last two weeks my weight has been hovering around 187-188. Last week I had one day where I ate poorly and drank a lot and this week I had a big dinner. If it doesn't stabilize this week around 185-186 I'll be puzzled. Brought calories down to 2050. 4 more weeks of dieting to go, hoping to end up around 184lbs.

                  Comment


                  • #39
                    W4D2 - 7/30 - 187.2

                    Sprints - 500m x 8 ; ~1:40 a lap with 2:20 rest

                    W4D3 - 7/31 - 186.6

                    2ct Bench
                    [email protected]
                    [email protected]

                    Deadlift
                    [email protected] - +10lbs from last week. Moved pretty fast, 20lbs away from my all time PR when I was 10lbs heavier
                    [email protected], 8, 8, 9

                    Rows
                    175x8,8
                    165x8,8

                    Dumbell Sitting Press
                    40lbs x 12 x 3

                    Curls
                    30lbs x 10, 8+10 w/ BB, 8+10 w/ BB

                    Comment


                    • #40
                      W4D4 - 8/1 - 186.6

                      LISS: 5.2 ; 42.28 @ 8

                      W4D5 - 8/2

                      Bench - Fucked this one up
                      [email protected] - First failed rep in a really long time. During the warm up the bar was moving slow and got a pretty bad hand off on it. Should have just stayed at 265lbs.
                      [email protected] - Meant to load 220. Couldn't figure out why it felt so heavy, blamed it on the failed rep. Turns out I can't count
                      [email protected] - Still miscounting
                      [email protected] - Still miscounting
                      [email protected]
                      [email protected]

                      Paused LBS
                      185lbs x 6 @7
                      205 x 6 @8, 8, 8

                      Curls
                      85lbs x reps x sets

                      W4D6 - 8/3 - 185.4

                      AM: 3.2 mile run @ 24:30 - First half took it easy, second half ran a 10:15-10:30 split.

                      PM: Erg 1:30 on ; 3:00 off x 3
                      Pull Ups: 70 something
                      Decline Sit Ups: BW x 25, 25, 25, 20

                      Comment


                      • #41
                        W4D7 - 8/4 - 184.6

                        BW Avg: 186.08 (-0.92lbs)
                        Cals: ~2000

                        W5D1 - 8/5

                        Squat
                        [email protected], 8
                        [email protected], 8.5, 9
                        [email protected]

                        Press
                        [email protected]
                        [email protected], 8, 8.5, 9

                        Chins
                        55lbs x 4 x 4

                        Leg Press
                        315 x 10 x 3

                        Dips
                        BW x 20, 20, 15

                        W5D2 - 8/6 - 184.6

                        2m run ; 14min @8
                        Erg: 1:30 on ; 3:00 off x 3

                        W5D3 - 8/7

                        Paused Bench
                        [email protected]
                        [email protected]
                        [email protected]
                        [email protected] - Too close to pins, hit the bar on the way up had to reshift
                        [email protected]

                        Deadlift
                        [email protected]
                        [email protected], 9 - Octagon plates, could not set up properly
                        [email protected]
                        [email protected]

                        Row
                        175 x 8
                        165 x 8 x 3

                        Dumbell Sitting Press
                        35x14
                        40x11, 11

                        Curls
                        75lbs x 10 x 2
                        65lbs x 11

                        Comment


                        • #42
                          W5D4 - 8/8

                          Run: 3 miles

                          W5D5 - 8/9 - 184.6

                          Bench
                          [email protected]
                          [email protected], 8, 9
                          [email protected]

                          Paused LBS
                          [email protected]
                          [email protected]

                          Dips
                          BW x 15 x 3

                          Curls
                          85lbs x reps

                          W5D6 - 8/10 - 183.6

                          Run ; ~38 min not sure of the distance
                          Pull Ups: 70 something
                          Leg Raises: 10 min AMRAP

                          Comment


                          • #43
                            W5D7 - 8/11 - 183.6

                            BW Avg: 184.1 (-1.92lbs)
                            Cals: 2000

                            Two more weeks left of dieting. Happy w/ the progress so far. Started off slow but have picked up steam as of late. A couple of days of pigging out in the beginning of the cut really slowed down the progress but right now I am dialed in.

                            Excited to start the Hyp. Template and to add calories back to maintenance. In the past I have tried to gain ~1lb per week thinking that I wouldn't recover and grow if I did not eat more. Now I know better and instead will aim to gain .25-.5lbs per week. My scale is not that precise, but I can avg out the weight gain it out over a month.

                            Comment


                            • #44
                              W6D1 - 8/12 - 183.6

                              Squat
                              [email protected] - Moved well
                              [email protected], 8.5 - Bar speed was good and did not feel hard but form felt off
                              [email protected]

                              Press
                              [email protected] - 155lbs felt heavy but this moved fast
                              [email protected], 8.5, 9

                              Chins
                              60lbs x 4 x 3

                              Leg Press
                              315x10
                              365x10x2

                              Dips
                              BW x 20, 20, 18

                              Curls
                              85lbs x 8
                              75bs x 8
                              65lbs x 10

                              Comment


                              • #45
                                W6D2 - 8/13 - 182.8 (33.75in)

                                Run: 3.4m ; 27:30 @7

                                Comment

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