11-3 (L)
High Bar Squat - 215 x 5 x 3
Press - 125 x 5 x 3
Chins - BW x 5 x 3
→ felt like shit today, kinda sick and run down
11-15 (H)
Squat - 275 x 5 x 3
Bench - 205 x 5 x 3
DL - 315 x 5
→ had to take off about a week due to some bizarre neck tweak i got painting. couldnt sleep or even move my head for a few days. weird, but getting back to healed and with a slight reduction in lower body load, was able to get this done with ease. i guess this is what happens when you are nearing 40…
11-17 (L)
Paused Squat - 215 x 5 x 3
Press- 115 x 5 x 3
Chins - BW x 5 x 3
11-19 (M)
Squat - 245 x 5 x 3
cg bench - 185 x 5 x 3
SLDL - 275 x 5 x 3
11-22 (H)
Squat - 285 x 5 x 3
Bench - 215 x 5 x 3
DL - 325 x 5
11-24 (L)
Paused Squat - 215 x 5 x 3
Press - 120 x 5 x 3
Chins - BW x 5 x 3
11-26 (M)
Squat - 255 x 5 x 3
cg bench - 195 x 5 x 3
SLDL - 275 x 5 x 3
1 Like
11-29
Bench- 245x1, 195x5x5
Press- 95x5x3
Pushups
11-30
Squat - 315x1, 255x5x5
p.DL - 245x5x3
12/6
squat - 265 x 5 x 5
bench - 205 x 5 x 5
some decent volume here but it was pretty easy. did it with 3 min rest, once i start getting back up there i will bump rest to 5 min. gonna focus on some volume for a few weeks, then will re introduce some top singles and some heavier loads. id like to train 4x a week (comp lift early in week, variant later…) but ill take whatever i can get at this point. today was good
12-7
DL - 295 x 5 x 5
press - 120 x 5 x 5
good volume. increased appetite. increased energy and confidence. increased desire to copulate. volume=life
12-9
pause squat - 225 x 4, 235 x 4, 245 x 4
3ct bench - 185 x 4, 190 x 4, 195 x 4
–>wondering how/when im going to lift once my kids have christmas break from school. either really early, or really late
12-10
pause DL - 245 x 4, 260 x 4, 275 x 4
cg bench - 175 x 6 x 3 sets
12-13
squat - 275 x 5 x 3
bench - 215 x 5 x 3
12-14
DL - 305 x 5 x 3
Press - 125 x 5 x 3
12-16
paused squat - 245x6, 265x6, 285x6
TnG bench - 205x6, 215x6, 225x6
–>not sure where to go with programming right now. was thinking about something like the bridge or RTS intermediate. maybe just do like 4 week volume block followed by an intensity block. not sure yet.
12-17
SLDL - 275x6, 295x6, 315x6 @8
cg bench - 185x8 x3 sets
–>top set may be a PR, looked through logs and cant find a time where i did 315x6…not that it means that much bc im certain at this point last year i was stronger and could have easily done it.
12/20
squat w/belt - 275x4, 305x4, 325x4@8
comp bench - 225x4, 245x4, 255x4@8
3ct bench - 205x5, 215x5
Rx was to work up to @9, but given my history of overshooting early in programs i decided to take it easy and hopefully i can overshot later when its time to peak
12/21
DL - 315x4, 345x4, 365x4@8
press - 115x6, 125x4, 135x4
some light high bar squats
12/23
High Bar Squats - 275x5, 285x5, 295x5@8
TnG bench - 205x6, 220x6, 230x6@8