W12D4
Squat
135x5
225x5
275x5
325x1
355x3
355x3
355x3
Unilateral band leg curl
x30
x30
x30
Unilateral band leg extension
x30
x30
x30
DB RDL at 82.5
x12
x12
Calf Raise
+135x30
+160x28
Hanging knee tuck
x22
x12
Volume PR on squats. They felt outstanding today, much better than last week’s sets at 340. Rolling into a low intensity deload and then onto the next program.
So good to hear this. I love it when squats feel good.
Thanks Simo!
Also, turns out Simo is now autocorrected on my phone now even when I mistype it, haha.
Deload
Bench
95x5
115x5
135x5
3x3 at 165
BB row
3x10 at 135
Tri pushdown
3 sets
Deload
Deadlift
135x3
225x3
275x3
315x3
365x3
Front Squat
105x10
135x5
165x5
185x3
Snatch-grip BB shrugs
205x10
255x10
295x10
All good on this shit today. Everything moved fast and easy. Love those snatch grip shrugs quite a bit, and I hope they can make an appearance regularly in here soon. Might’ve rep PRed front squats, no idea. They moved extremely well.
A stupid idea of shooting for a 315 front squat popped into my brain. Maybe by this time next year it’ll have happened without having to concentrate on it. Something to think about.
Weighed 209 this morning
Breakfast
6 eggs, everything bagel, 2 slices of cheese, 3 pieces of bacon and getting started on the fairlife.
Deload
High bar paused ATG squats
135x6
225x6
3x3 at 275
3rd set
Spider curl at 22.5
x25
x18
NG chin, pause at midway up, pause at midway down
3x5
This will likely be the last deload workout, I will be starting the new program as soon as it comes in
Nice snack
How long you been doing high bar squats? Those look great!
Edit: also the wings
(just so @tlgains doesn’t call me out for reusing the same gif over and over again… I’ll switch it up)
I think I’d rather have what you’re eating!!!
Thanks dude! Those were the first high bar squats I’ve done since week one of the last program- I couldn’t even do them twelve weeks ago. I’m not sure what changed, but after being able to front squats without raising my heels the other day, I decided to give the high bar squats a shot.
You should star in a horror movie, we shall call it
The Boiling
I’d definitely go see that, and I can’t wait to see how Jack Nicholson portrays me in it.
W1D1
Bench
95x10
115x7
155x7
175x5
195x3
165x7
165x7
165x7
Mid-Incline DB Press
32.5x12
37.5x12
High-Incline DB Press
37.5x12
Sup Pullup
x10
x7
x7
DB retraction row w/ 3 second pause at contraction
22.5x12
22.5x12
Unilateral band tri pushdown, red band
x25
x25
x25
x25
DB spider curl
27.5x19
27.5x17
25x17
Like I said in the Transformation thread, BW is up around 210 in the morning and 214 at night. I think this program and I are going to get along just fine. The upper body pump I have right now is absurd. This is the first time I’ve ever been tempted to take a bicep picture. They’re not cut up, but god damn have they grown.
I love this for you.
W1D2
Deadlift
135x5
225x5
315x5
355x4
305x8
305x8
305x8
Unilateral band leg curl
3x20
Unilateral band leg extension
3x20
Tempo Heel elevated goblet squats (4-1-x)
35x22
35x18
35x16
Planks, 30 seconds rest between sets
1 min43
1min9
51 seconds
Sandbag to shoulder, alternate shoulder every rep
125lb bag
6 sets of 3
W1D3
Feet up DB Bench
32.5x12
37.5x12
50x12
62.5x12
70x10
75x8
75x6
Pendlay Row
135x15
155x13
155x13
Axle Curl
+60x8
+60x8
Face Pull, red band
x30
x30
x30
DB Lateral
17.5x30
17.5x30
17.5x27
Unilateral Overhead DB Tricep Extension
15x16
15x16
15x16
Grabbed a snapshot from a video I sent to coach for form/RPE check…
Feels like I’m on the verge of getting a full blown cold which sucks. Food intake has been great.
