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  1. Replies
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    Today - warm up front squat - (no belt, no...

    Today -

    warm up

    front squat - (no belt, no knee sleeves)
    4x8 w/ 145 lb (going deeper than last phase) progress by 10

    stiff legged deadlift - (DOH, no belt)
    4x8 w/ 205 lb (never actually...
  2. Replies
    8,787
    Views
    1,509,216

    First day back after taking 6 days off from...

    First day back after taking 6 days off from training.

    Today -

    OHP -
    4x5 w/ 115 lb (going lower, lightly tapping upper sternum/clavicle each rep) progress by 5

    weighted chin up -
    3x6 +20...
  3. Replies
    8,787
    Views
    1,509,216

    Today - warm up back squat - (belt 5th...

    Today -

    warm up

    back squat - (belt 5th notch, L knee sleeves)
    3x5 w/ 315 lb (originally planned for 5 sets, but garage gym was 32 degrees today and my left knee was feeling a bit tweaked,...
  4. Replies
    8,787
    Views
    1,509,216

    Yesterday - bench press - 3x5 w/ 245 lb...

    Yesterday -

    bench press -
    3x5 w/ 245 lb (solid)

    weighted chin up -
    3x2 +75 lb

    unilateral viking press -
    1x3 each side bar +70 lb (2nd set was not happening on left side. could do on...
  5. Replies
    8,787
    Views
    1,509,216

    Today - warm up front squat - (belt on and...

    Today -

    warm up

    front squat - (belt on and L knee sleeves, both for first time since doing these again. I think first time ever wearing belt on these)
    2x5 w/ 235 lb (belt and knee sleeves...
  6. Replies
    8,787
    Views
    1,509,216

    Yesterday - OHP - 2x8 w/ 140 lb tempo...

    Yesterday -

    OHP -
    2x8 w/ 140 lb

    tempo weighted chin up - (3 second pause at top, 3 second eccentric)
    3x1 +80 lb

    weighted push up -
    2x10 +55 lb PR
  7. Replies
    8,787
    Views
    1,509,216

    Yesterday back squat - (belt 5th notch, L...

    Yesterday

    back squat - (belt 5th notch, L knee sleeves)
    5x5 w/ 305 lb (felt solid, stick with 5x5 next week to attempt training phase goal)

    RDL - (straps, no belt, as always)
    3x10 w/ 235 lb...
  8. Replies
    8,787
    Views
    1,509,216

    ^I made a mistake above. I actually did 4x5 in...

    ^I made a mistake above. I actually did 4x5 in the bench press, not 3x5 (3x5 is what I'll do next week).
  9. Replies
    8,787
    Views
    1,509,216

    Yesterday - bench press - 3x5 w/ 240 lb (do...

    Yesterday -

    bench press -
    3x5 w/ 240 lb (do 3x5 next week, get psyched up before each set

    weighted chin up -
    3x3 +70 lb (3x2 next week)

    Viking press unilateral -
    2x5 each side bar +65...
  10. Replies
    8,787
    Views
    1,509,216

    Yesterday - front squat - (no belt, no knee...

    Yesterday -

    front squat - (no belt, no knee sleeves, as usual since I started doing these again)
    4x5 w/ 225 lb (I hit my goal to make it up to 4x5 w/ 225 lb without any assistive equipment. next...
  11. Replies
    8,787
    Views
    1,509,216

    Today - warm up OHP - 3x10 w/ 135 lb...

    Today -

    warm up

    OHP -
    3x10 w/ 135 lb volume PR (hit my goal for this training phase) do 3x8 next week

    tempo weighted chin up - (3 second hold at top, 3 second eccentric)
    5x1 +75 lb do...
  12. Replies
    8,787
    Views
    1,509,216

    Today - back squat - (belt 5th notch and L...

    Today -

    back squat - (belt 5th notch and L knee sleeves)
    5x5 w/ 295 lb (felt easier than last week)

    RDL -
    3x10 w/ 225 lb progress by 10 (I knocked the weight down significantly compared to...
  13. Replies
    8,787
    Views
    1,509,216

    Today - warm up bench press - 4x5 w/ 235...

    Today -

    warm up

    bench press -
    4x5 w/ 235 lb (felt easier than last week. maintain 4x5 next week)

    weighted chin up -
    3x3 +65 lb (do 3x2 next week)
  14. Replies
    8,787
    Views
    1,509,216

    Today - warm up front squat - 4x5 w/ 215...

    Today -

    warm up

    front squat -
    4x5 w/ 215 lb (maintain 4x5 with no knee sleeves and no belt next week)

    deadlift -
    4x5 w/ 295 lb
  15. Replies
    8,787
    Views
    1,509,216

    Yesterday - warm up OHP - 3x10 w/ 130 lb...

    Yesterday -

    warm up

    OHP -
    3x10 w/ 130 lb (these were tough, but I think I can muster the effort and focus to maintain 3x10 next week, since I didn't get as psyched up as I could before sets,...
  16. Replies
    8,787
    Views
    1,509,216

    Yesterday - warm up back squat - (belt 5th...

    Yesterday -

    warm up

    back squat - (belt 5th notch, put L knee sleeves on)
    5x5 w/ 285 lb

    RDL -
    5x5 w/ 285 lb (potentially stick with 5x5 next week with more weight, or do 3x10 w/ starting...
  17. Replies
    8,787
    Views
    1,509,216

    Today - warm up bench press - 4x5 w/ 230...

    Today -

    warm up

    bench press -
    4x5 w/ 230 lb

    weighted chin up -
    3x3 +60 lb
  18. Replies
    8,787
    Views
    1,509,216

    Yesterday - warm up front squat - 4x5 w/...

    Yesterday -

    warm up

    front squat -
    4x5 w/ 205 lb feeling more in the groove with these each week. it was helpful to slightly flex my upper and mid back more than I have been. I'm not moving...
  19. Replies
    8,787
    Views
    1,509,216

    Yesterday - overhead press - 3x10 w/ 125 lb...

    Yesterday -

    overhead press -
    3x10 w/ 125 lb (the goal is to maintain 3x10 through 135 lb, it's feeling like it's going to happen)

    weighted chin up -
    3x5 +50 lb (tough on 2nd and 3rd sets....
  20. Replies
    8,787
    Views
    1,509,216

    Yesterday - back squat - 5x5 w/ 275 lb (felt...

    Yesterday -

    back squat -
    5x5 w/ 275 lb (felt easier as sets went on)

    RDL -
    5x5 w/ 275 lb

    belt squat -
    3x15 w/ 140 lb progress by 5
  21. Replies
    8,787
    Views
    1,509,216

    Today - warm up bench press - 4x5 w/ 225...

    Today -

    warm up

    bench press -
    4x5 w/ 225 lb

    weighted chin up -
    3x3 +55 lb
  22. Replies
    8,787
    Views
    1,509,216

    Moving forward with barbell step ups, move...

    Moving forward with barbell step ups, move non-working leg contralaterally across midline to help with balance
  23. Replies
    8,787
    Views
    1,509,216

    Yesterday - warm up front squat - 4x5 w/...

    Yesterday -

    warm up

    front squat -
    4x5 w/ 195 lb (again, these feel the same amount of difficulty as they did the previous week. Basically, every week feels the same since I started doing...
  24. Replies
    8,787
    Views
    1,509,216

    Today - warm up OHP - 3x10 w/ 120 lb ...

    Today -

    warm up

    OHP -
    3x10 w/ 120 lb

    weighted chin up -
    3x5 +45 lb
  25. Replies
    8,787
    Views
    1,509,216

    Yesterday - warm up back squat - (belt 5th...

    Yesterday -

    warm up

    back squat - (belt 5th notch, no knee sleeves)
    5x5 w/ 265 lb

    RDL - (straps, no belt)
    5x5 w/ 265 lb
  26. Replies
    8,787
    Views
    1,509,216

    Today - bench press - 4x5 w/ 220 lb...

    Today -

    bench press -
    4x5 w/ 220 lb progress by 5

    weighted chin up -
    3x3 +50 lb

    viking OHP -
    3x8 each w/ bar +45 lb
  27. Replies
    8,787
    Views
    1,509,216

    11/29/2021 front squat - 4x5 w/ 185 lb ...

    11/29/2021

    front squat -
    4x5 w/ 185 lb

    deadlift -
    4x5 265 lb

    unilateral RDL -
    3x10 each w/ 80 lb
  28. Replies
    8,787
    Views
    1,509,216

    Yesterday - warm up overhead press - ...

    Yesterday -

    warm up

    overhead press -
    3x10 w/ 115 lb

    weighted chin up -
    3x5 +40 lb
  29. Replies
    8,787
    Views
    1,509,216

    Today - warm up back squat - 5x5 w/ 255...

    Today -

    warm up

    back squat -
    5x5 w/ 255 lb (first set was slowest as usual, but overall squats feeling the easiest they have since I started this training phase)

    RDL -
    5x5 w/ 255 lb
  30. Replies
    8,787
    Views
    1,509,216

    Yesterday - warm up bench press - 4x5 w/...

    Yesterday -

    warm up

    bench press -
    4x5 w/ 215 lb progress by 5 next session

    weighted chin up -
    3x3 +45 lb
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