Wow 5 plates! Major milestone.
“I’m gonna do that again in 2 minutes”
BW: 236# I’m still losing a bunch of water weight from going YOLO on New Year’s day and eve.
Deadlift:https://www.youtube.com/watch?v=VpAEMJk64iw
455# 1@8
475# 1@9
500# 1ish @10
I’ll chalk this one up at 475# for now and know that a cleaned up 500 will be coming soon.
Bench:
275# 1@8
315# 1@9
325# 1@10 New all time 1 rep PR
BW: 235#
Squat: https://www.youtube.com/watch?v=ThFFyOX9ius
405# @8
325# 5r x 5s
Press:https://www.youtube.com/watch?v=6t2SxyHM8Rs
190# @8
160# 4r x 6s
Paused deadlift:
315# 4r x 4s @8
Recovery: C211/F72/P230
BW: 235#
Bench:
280# 1@8
235# 4r x 6s
Paused squat:
315# 4r 3s @8
BB Row:
185# 8r x 3s @8
C215/F71/P230
GPP:
30 min airdyne @RPE8
6 min of ab wheel and thinking man
6 min chin ups
Recovery: C210/F70/P229
BW: 234#
Squat: https://www.youtube.com/watch?v=2hau5_GAASw
410# 1@8
390# 5r
330# 5r x 4s
Press: https://www.youtube.com/watch?v=Gqw9BH72go4
192.5 1@8
160# 4r x 6s
Paused deadlift:
320# 4r x 4s @8
Recovery: C213/F75/P235
Notes:
Today was the first time I’ve been able to train in my gym at home. It’s nice to be able to take my time and focus on what I was doing instead of others around me. The ceiling height is a little low, no big deal it’s only temporary. I’ll still need to hit the YMCA on press day. Eventually, I’ll get the attic in shape for a platform and power rack with lots of overhead room.
These new weights that I bought are machined to maintain a 2% accuracy level, plus or minus. That means for a 45# plate is guaranteed to fall somewhere between 44.1 and 45.9 lbs. Let me tell you, these weights fell heavy as F… I don’t know If maybe I’m just having a really bad day or what, maybe it’s a little of both.
Next week I’m going to Yellow Stone for four days of snowmobiles.
Bench:https://www.youtube.com/watch?v=yzu7SmIIC4I
255# 1@8
215# 4r x 6s
Deadlift: https://www.youtube.com/watch?v=aaFqtOCRf9g
385# 1@8
310# 5r x 5s
Recovery: C212/F74/P230
Notes:
I’m just coming back from a week-long snowmobile trip to Yellow Stone. Three out of the seven days I rode for at least eight hours a day.
My car is down hard and I’m stuck at home. I’m going to need to alter my pressing for the week due to the low overhead.
Squat:https://www.youtube.com/watch?v=PlsGjBDcFDI
355# 1@8
285# 5r x 5s
Paused dead:
275# 4r x 4s
Conditioning:
30 min airdyne, SScardio
BW: 229#
Deadlift: https://www.youtube.com/watch?v=WNPz_FAi4Q8
405# x1
325# 5r x 5s
Paused squat:
225# 8r x 4s
CG Bench:
225# 4r x4s
Squat: https://www.youtube.com/watch?v=xC6Ba1fYo3A
360# x1
290# 5r x 5s
The squats look pretty good. I would have you go 1/2" lower (knees out and commit to the depth) and I’d have you do a mini ‘crunch’ prior to squatting and brace that- as it looks like you’re a little over extended in your low back, but not by much. I’d just fix those two things and bury these next squats!
Belted CGB:
265# x1
225# 4r x 6s
paused deadlift:
225# 4s x 4r
Bench:
285# x1@8
240# 4r x 6s
pause squat:
315# 4 x 4s@8
BBRow:
185# 8r x4s@8
Inc Bench:
145# 8r x 4s@8
Conditioning:
30min steady state
Deadlift:
410# 1@8
330# 5r x 5s
CGBench:
230# 4r x 4s
Tempo squat:
230# 8r x 4s
Recovery: C207/F69/P230
Squat: https://www.youtube.com/watch?v=EC3i9cmYpkU
415# 1@8
350# 4r x 4s
set you gaze forward about 4 ft ahead and hold it there. You are looking straight down and that’s too far down
Get leaned over more right away. Hips back, nipples to the floor.
Hold you knees HARD at the bottom, and stay in your hips without shooting your knees forward at the bottom at all.
Def deadlift:
335# 3r x 3s
Press:https://www.youtube.com/watch?v=Z1mYe_m-B80
195# 1@8
160# 4r x 6s
Your classic press looks pretty solid! It looks like your right arm might not be locked out completely at the top, but it’s a tad tough to tell. So I’d have you make sure you shove up and lock out both elbows.
Bench:
275# 1@8
250# 4r x 6s
paused sqt:
345# 1@8
330# 3r x 3s
inc bench:
165# 6r x 4s
Squat: https://www.youtube.com/watch?v=O9Knm3-m5D8
405# 1@8
345# 4r x 4s
Press: https://www.youtube.com/watch?v=eYCfYy7YXxQ
185# 1@8
170# 4r x 6s
Deficit deadlift:
360# 1@8
340# 3r x 4s
My body weight leveled out at 227 lbs last week, time for new macros, I dropped 25 carbs and 3 fat.
Low days (5x/wk):
Protein: 230g
Carbohydrates: 185 g
Fat: 67g
Fiber: 35g
High Days (2x/wk):
Protein: 200g
Carbohydrates: 315g
Fat: 62g
Fiber: 35g
Squat:
425# 1@8
375# 3r x 3s
Def deadlift:
365# 1@8
330# 3 x 4s
Press:
200# 1 @8
185# 3r x 3s
BW: 235#
Squat: https://www.youtube.com/watch?v=6iATFqGw52Q
430# 1@8
380# 3r x 3s
Press:https://www.youtube.com/watch?v=DLnXVhyU9uM
205# 1@8
185# 3r x 3s
Def deadlift:
405# 1@8
365# 3r x 4s
BW: 234# holding water
Macro:
Low +/-5g
P: 230g
C: 185g
F: 67g
Bench:
280# 1@8
260# 3r x 3s
Bench-looks pretty good. Be sure to drive the bar up and BACK off you chest. Think about it going back right away.
Squat (beltless):
370# 1@8
350# 3r x 4s
Pull (SLDL):
225# 6r x4s
Press (beltless):
155# 6r x 4s
BW: 229# holding water
Macro:
Low (5x/wk) +/-5g
P: 230g
C: 185g
F: 67g
GPP:
30min Steady State, airdyne
6min rows
6min wheel
BW: 227
Macro:
Low (5x/wk) +/-5g
P: 230g
C: 185g
F: 67g
Comp Dead:
430# 1@8
380# 3r x 3s
Paused Bench:
300# 1@8
270# 3r x 4s
Paused squat:
315# 1@8
300# 3r x 4s