06Mar23
BW: 232.8 lb
Squat
275x5
290x5
305x5
Seated Press
95x8
105x8
110x8
RDL
225x10
245x10
265x10
BB Hack Squats
Barx15
Barx12
Barx12
The squats felt worse than I had hoped. It’s been a few months since I worked on high end strength, and I obviously need some practice. These weights should be much higher, but I expect it to come back quickly. I may try the barbell hack squats as an accessory for a while if I can get the technique figured out; they’re kind of awkward.
III
So, just for record-keeping purposes, I’ll post my “bulk” before and after. I’m going to post them here instead of the transformation page because I’m fatter than I was at the beginning of the year, and that picture should count, not this one. I probably gained a little too much too quickly. A lot of that was the Super Squats run. But I’m not worried, I can knock it off pretty quickly. (Sorry for the low quality of the “after” pics; my photographer is visiting her mum, so I had to do it myself…)
This!
07Mar23
BW: 232.0 lb
Abs
Arms
Upper Back
Echo bike
My left elbow really started hurting near the end of the Super Squats thing. I definitely felt it during this workout. Hopefully it improves. I hate training abs. And honestly, for all the more I actually do, it’s probably not even worth it. But the program calls for it, and I’m good at following instructions, so…
III
08Mar23
BW: 231.4 lb
Bench (1 ct. pause)
155x5
170x5
190x5
Squat (High Bar)
255x10
245x10
265x10
Lever Rows
Lateral Raises
20x17
20x12
20x12
Unlike how my squats have been feeling, bench felt good tonight. My left elbow and shoulder still hurt a little bit, but I’m excited about trying to make some progress on bench press.
10Mar23
Deadlift
315x5
335x5
355x5
Incline Bench
135x8
145x8
155x8
DB Press
40x16
35x12
35x12
It felt good to finally deadlift again. I kept it pretty light for the pivot week, but I’m excited to get back to proper strength training.
11Mar23
Abs
Arms
Upper back
Echo bike
12Mar23
Squat
315x5
300x5
300x5
Seated Press
105x8
105x8
100x8
RDL
275x10
285x10
Landmine Hack Squats
45x15
45x15
45x15
Saw an article on here somewhere about these landmine hack squats. They’re certainly less awkward than a barbell hack squat. I like them.
The light squat weight not withstanding, this is the best a workout has felt in a long time. I’m excited to start pushing the weight back up!
I dislike you.
Haha! Nice work.
Thanks. To be fair, it’s not really that light. I just always think I should be lifting much more than I do.
Bloody awesome work mate
Thanks a ton, @simo74. I can’t tell you how many times a went back and referenced your log for information, advice and inspiration!
Glad my ramblings could help someone.
13Mar23
Abs
Arms
Upper Back
Echo bike
I’m still not loving how my elbows and shoulders are feeling after Super Squats…
14Mar23
BW: 229.1 lb
Bench (1 ct pause)
195x5
185x5
185x5
185x5
Squat (high bar)
285x10
285x10
Lever Rows
Lateral Raises
15x20
15x13
15x13
III
16Mar23
Deadlift
365x5
345x5
345x5
Incline Bench
160x8
155x8
150x8
DB Press
45x15
35x12
35x12
III
20Mar23
Squat
320x5
305x5
305x5
305x5
Seated Press
110x8
105x8
100x8
RDL
295x10
295x10
Landmine Hack Squat
70x17
70x12
70x12
This workout felt great. I’m very excited about how good my squat is feeling. I’m intentionally taking it slow here early on in this block, but it feels like it’s ready to explode. My right elbow is really starting to hurt, though.
For the past two years or so I’ve had this little cyst or something right under the skin on my right thigh. It’s not a bump so much as it feels like there’s a little rubber pellet right under the skin. It just appeared one day and was a certain size. Over the first year it slowly decreased in size, until it got to a certain point where it just stayed there and maintained that size over the last year. It wasn’t painful, except it would feel sore if I poked it hard. I solved that by not poking it. I would kind of massage it a little while I was watching TV at night, just trying to make it smaller or go away.
Well, I woke up the other morning and it was “gone.” At least the little pebble-sized thing was gone. Now there’s a lump and swelling there, and it’s very red and sore. It’s dark red in the center, and has a wide radius of pink around the center. It’s very painful to the touch and there’s a ton of edema. I can push in on it and the fingerprint stays indented for several minutes.
It seems like the cyst or the lump or whatever burst. It’s been 4 days so far and hasn’t gotten any different in size or pain. I’ve been messing with it a bunch, though, so I may have caused some of the redness and soreness. So I’m going to leave it alone for a few days and see if it gets any better or goes away. But damn, right now it hurts just when my work pants are stretched around it. It sucks.
I’m starting ballroom dancing classes with my wife tonight, so Tuesday workouts may have to get bumped to another night for a little while.
awesome you got a good one in.
sounds fun. enjoy.
