Feb 19 2019
Pre Fatigue SBD 7,4,6
Tempo Squats (4:1:1)
135 x 3
185 x 3
225 x 3
245 x 5,5
These suck lol
Face Pull
3 x 30
Comp. Bench (first rep paused)
135 x 5
155 x 5
185 x 3
200 x 3
210 x 5,5,5
Floor Press
165 x 10,10,10,10
DB Military
45lb x 10,8,7
Feeling weak on those DB presses
100% - weekends are BRUTAL with a 1 year old. Check that, every day is BRUTAL with a 1 year old.
Mine are 5 and 9 now and everything is fun. Great years ahead of you. Hell we all played Chinese checkers tonight and had a blast.
I won…
Man I try to take over as much as I can on the weekends considering my wife stays at home with him. He’s FULL of energy lol but I do enjoy it so much. It’s anazin watching him grow up and learn stuff. I’m assuming the time has flown for you?
Absolutely flown. Enjoy every second. You’ll love him more every day…
Feb 21 2019
Fatigue SBD 5,5,6
Close Grip Bench (paused)
135 x 5
155 x 5
165 x 5,5,5,5
Squat
135 x 2
185 x 2
225 x 2
275 x 2
315 x 5,5,5,5,5,5
These absolutely sucked. Miserable but looks like I’m getting stronger
Straight Leg Deadlift
250 x 10,10
Band Lat Pulldowns
3 x 30
Planks
3 x 30 seconds
Feb 23 2019
Pre Fatigue SBD 7,5,7
Shoulder Dislocates
3 x 10
Face Pulls
3 x 30
Spoto Press
135 x 5
155 x 5
160 x 10,10,10,10
Deadlift (pause below knee)
225 x 1
275 x 1
315 x 5,5
DB Row
75 x 15,15,15
French Press
25lb x 15,15,15
Def getting stronger 
Thanks man, hope your feeling better!
Feb 25 2019
Fatigue SBD 5,3,5
Shoulder Dislocate
3 x 8
Comp. Bench
135 x 2
155 x 2
170 x 2
180 x 2,2,2,2
Front Squat
135 x 3
180 x 3
210 x 7,7
Straight Leg Deadlift
225 x 3
275 x 7,7
Feb 26 2019
Pre Lift Fatigue SBD 6,4,6
Face Pulls
3 x 30
Deadlifts
225 x 1
275 x 1
315 x 1,1,1,1,1
DB Shoulder Press Seated
45 x 10,10,10
Anyone ever experience a slight pinching sensation in the front of their hip after deadlifts? It’s almost at the point of where the hip flexor is. Not too sure what’s causing it.
If it was squat I’d say impingement from stuff crunching up in the hip. Guess it could happen on deadlift too.
Cant say that I have ever experienced it with squats. I feel it more so when Im trying to complete the lockout portion of the lift hard (flexin the glutes lol)
Might be a slight strain. Hip flexors can be buggers.
Feb 27 2019
Pre Lift Fatigue SBD 5,4,6
Squats (Pause halfway down)
135 x 4
185 x 4
225 x 4,4
Floor Press
135 x 7
140 x 8,8,8
Band Pulldown
10,10,10
Planks
3 x 30 seconds
pretty easy session this AM
Feb 28 2019
Pre fatigue SBD 5,4,5
Face Pulls
3x30
Comp. Bench
140 x 8,8,8
DL (pause below knee)
225 x 4
280 x 4
These were actually kinda hard. My lower back is fatigued from hitting a squat or deadlift variation everyday.
DB Row
65 x 15,15,15
Mar 1 2019
Pre Fatigue SBD 3,4,5
Shoulder Dislocates
3x8
Comp. Bench
140 x 5
155 x 5,5,5,5
Squats
135 x 2
185 x 2
225 x 2
275 x 8 doubles
French Press
25lb x 15,15,15
How are you finding the assistance movements like pause squat and deadlift?
I found pause squat on the halfway down felt terrible at first. Did help positioning in the end a bit because after the pause you hit the hole and bounce up the same position instead of having your bar path be all over the place.
I subbed out pauses at the knee for off the floor when I did it.
I like the variations of pause squats. I feel like it has helped my stability. Regular sets feel much more efficient now. I’m not totally sure on the pause deadlifts. I wanna say that they are helping out but I don’t know that I’ve seen much change from it. I guess we’ll see in two months when I have another mock meet
Oh and bench I think has progressed the most with these variations. At least my weak point before starting this AI stuff feels less evident.
March 3, 2019
Fatigue SBD 6,3,6
I bumped squat and deadlift fatigue… my wife went out with friends last night so I had one too many beers watching recap stuff from the Arnold. Lol
Front Squats
135 x 5
185 x 3
210 x 7,7
Comp. Bench
135 x 5
155 x 5
185 x 2,2,2,2
Straight Leg Dead’s
280 x 7,7