10-10-22
Good workout even though I worked night shift.
Incline press
167,5x10 solid reps (much less shaky than last week, ramped with sets of 3 perfect reps)
Pullups
BW+25x10 solid reps
Didn’t warm, but did 2 bodyweigth sets at the end of the workout to add soe volume, got 15 and 7
RFESS
150x10 both sides, much better balance on the left and with olympic grip.
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10-10-23
Today’s workout is a little bit under expectation in term of strength, but I’m just proud I got off my chair, especially after working night shifts x2.
Military press
145x8
Front squat
240x9 (which is very near the set objective of 245x10 higher in the thread!)
Had the sternal part of the clavicle pretty soar from the last few workouts, gonna consider using my manta ray (or sting ray?).
BOR
187,5x9
Much better form on most reps.
Had the back a little soar and could really feel it work.
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I consider adding Good morning to workouts. The reason I had no official posterior chain exercice, is that I feel I get good glute stimulation from FS and RFESS.
I got 2 weeks of break and my Anaconda protocol 2 just arrived!! I have the stuff for 10 to 12 weeks. I still have some finibars for more calories but I could never eat 3 like in protocol 1, I’ll eat 1-2 depending.
So I’ll be increasing volume a little by doing a more complete force spectrum ramping and see how this goes. Goal is still to increase 10RM but I might take the warmups up to 5-8% heavier than workweigth.
Other wise, I’ll add a set of good morning on lunge day and Zottman curls and squat day.
I’ll take before and after pics. Starting tomorrow after a refreshing night.
Lastly, gonna have to find the time to make myself some more caloric and protein rich lunches, hospital cafeteria suck ass as for nutritional value and especially taste. WTH we’re fucking doctors, we could pay a lil more and have a palatable dinner…
10-10-30
Damnit, what do you do when you’re using Anaconda and aren’t in the zone for a workout?!
Had great expectations for today, but went in and totally bombed. MP 135x7 was the most I could do, and just going through the motion was too much 
That’s like 10 wasted bucks of supplements.
I should avoid watching DW before WO.
10-11-01
Argg, didn’t feel like training much. The weight felt heavy.
Did neural charge/metabolic circuit yesterday evenning and this morning.
FS 245x6 or 7
Incline press 175x9
BOR 190x9
10-11-02/3?
Reminder : I’ve been rethinking about the last 2 W-O that weren’t up to my expectation, what happened I believe is I spent too much time/energy on force spectrum ramping. The W-O I had most improvement were those with somewhat minimal warmup. So I’ll try to do 2-3 warmup set then my all out set ~10RM. I’ll try to find a way to increase volume after that.
3x5 with same weigth or sligthly more after? Would give ~25 reps with 75-80% 1rm.
10-11-03
Didn’t feel like working out, but kicked my ass and went in.
MP
147,5x8
135x5,5,4
RFESS
155x8
135x6,5,4
Balance was my main prob
Pullups
27,5x10
BW x 6,5,4
Cuban press with the bar x10-12
vid didn’t work. That, or it’s lost in the Internet.
november 4
Fucking bullshit, I fucking vomit my anaconda after an awesome workout, drank it too quickly at the end. It fucking drives me mad to flush 10$ worth of supplement.
FS
245x10 (objective #1 → accomplished!!!)
245x4
225x6, 5
Incline press
180x9
155x5
160x5, 5
BW is 170 for comparision
BOR
190x8 or 9
Spaghetti is cooking.
All 3 main events are in the vid.
Goals are:
RFESS 18510
FS 24510 - done
IP 18510
MP 15510
Pullups BW+50 10
BOR 22510
Within february 1rst.
10-11-06
Good workout today, until I had to slow down to avoid vomitting my oh so expensive Anaconda (seriously, next time put some anti-emetics in the mixture).
Military press
150x9
135x5x3
Pullups
BW+30x10
BWx8,8,5
RFESS (this is when I had to slow down)
155x7, both sides.
10-11-08
Incline press
182,5x10
155x5,5
160x5
BOR
190x10
185x5,5,5
FS
135x3
185x3
225x3
245x3
260x3
275x3
10-11-09
MP
155x8 (yeah! 2 reps away from goal)
After that it went downward, couldn’t concentrate :\
Pullups
BW+35x7
RFESS
Didn’t bother.
01-11-11
BOR
195x10
IP
185x8
FS
245x4, had a starcraft urge
10-11-13?
Off-program day
Back squat
up to 335x3
Close-grip bench bress
up to 215x3 and 205x5
Reverse curls
up to 85x12