Thanks! I am finally pretty much back up to my weights I was at before vacation. Took about 6 weeks to work back up. Was on a cut 4 weeks of that and just not feeling it plus fucking around with rp physique and 531 BBB trying to find what I liked.
Went back to my old tried and true gzclp programming that I was seeing good gains on the last 2 weeks and started eating at maintenance and am feeling great!
I am excited that my estimated 1 rep on bench is finally 135!! I can’t wait to test that!
Warm ohp 3x5 45,50,65
Ss abs 3x25
Working ohp 5x3+ 70 last set 6 reps (1 rep pr. God ohp is hard)
Ss sumo do 4x10 135,145 (3 sets))
Neutral chin ups goal 25 reps 5,4,4,3,4,3,2
Ss hip thrust 3x15+ 145 last set 23 reps
Lat pull down 3x10 85
Bar bell curl 3x15 20 lbs
9/6 147 incline walking 6% @3.2 just for 1 episode of bleach.
9/7 146 today is heavy squat volume bench.
I am finally going to try… 135 for reps. Been a mental block. Only did 2 reps last time I tried 135 months ago. But… I completed 130 for 5x3 with 5 reps. So… I should be able to do 135 right?!
Will log tonight
Fuck yes!!
Warm squat 4x5 45,65,85,115
Ss abs 3x20
Working squat 5x3+ 135 last set 5 reps!! Fucking pr!
Warm bench 3x5 45,55,65
Working bench 3x10 75
Ss db rows 3x15+ 40 lbs last set 20 reps!
Leg curl 3x15+ 80 lbs last set 20 rep!
Triceps/ cable face pull 3x15+ 20,40 last set 20
9/9
Warm deadlifts 3x5 135,155,175
Ss abs 3x20
Working deadlift 5x3+ 195 last set 10 reps
Ss ohp 3x10 45,50,55,60 3x8 60
Hip thrust 3x15+ 145 last set 25 reps
Pull ups 28 reps 7xamrap 6,4,4,4,4,3,3.
Lat pull down 3x10+ 85 last set 12
Bi curl ss shoulder front side and reverse raises 3x15 curls@12 shoulder raises @ 8
Warm bench 4x5 45,55,70,90
Working bench 5x3+ 100 last set 5 reps (2 rep pr!
Ss db rows 3x15+ 40 lbs last set 25 reps!
Warm squat 3x10 45,65,85
Working squat 3x10 105
Cable face pulls ss triceps 3x15 40,20
Leg curls 3x15+ 80 lbs
Abs 3x15
I just want to say that sets of 3x10 squats are getting HARD! Deadlifts, no problem. bench, sure why not? Ohp, well these are always a grind but weight only goes up once or twice every 3 weeks. Squats however… 3x10 at 105 (highest weight I have ever done for this volume) really took alot out of me. It was more work than any thing else I have ever done… I had to mentally prepare for each rep after the first 5 and for each set after the first set. Was not ready for that today.
9/16 146
W.ohp 4x5 45,50,55,65
Ss abs 3x20
Working ohp 5x3 75 lbs failed last set at 2 reps.
Sumo dl 3x10 150 lbs
Hip thrust 3x15 135 lbs
Chin ups 25 reps… 5,4,4,4,3,3,2
Lat pull down 3x15 85 lbs
Bi curls 3x15 12 lbs
9/17 144.2
Warm squats 4x5 45,65,95,115
Ss abs 3x20
Working squat 5x3+ 130 last set 6 reps
Leg curl 3x15 90 lbs
Warm bench 3x10 45,55,65
Working bench 3x10 75
Ss db rows 3x15 45
Tri push down ss face pulls 3x15 20,40
Last 2 weeks I have averaged 1.8 lbs loss from 149 on day one to 147.4 average end of week one and 145.2 average week 2. Not bad.
I like my current program that’s EOD lifting.
Thinking I won’t change it but… I will cut to the accessory work out and do them of what would other wise be off or cardio days. Like my triceps/face pulls and abs, and biceps/shoulders.
Also… Thinking those day I add in more body weight work. Pull ups, push ups, jump squats, ans, lunges, split squats, Swiss ball leg curls (or maybe working up to some Nordic curls) ect.
9/21 144.2
Warm bench 3x5 45,65,85
Working bench 5x3+ 95 last set 5 reps
Ss db rows 3x15 45
Warm squats 3x10 45,65,85
Working squat 3x10 95
Leg curl 3x15+ 90