T Nation

Despade: Journey to Strong(ish?)


You’ll be OK until they can walk. The great thing about babies, apart from the cute, is that they stay where you put them.


Missed that one, or rather I didn’t quite know what it was… Spring is going to be hard man :slight_smile: and congrats It’s going to be fun



And haven’t checked the log in a while, but damn you getting strong man! Catching up to my level! I see you man!


Congrats man!



Work up to a pretty easy 1 x 205 (ties all time best)
1 x 215 (bit more leg involvement than I’d like, not counting it)
8 x 155 (+1 all time at this weight)
Bunch of accessory work
A solid Saturday workout in a gym I haven’t been to in ages, weird having it pretty busy, and weird seeing the goofy shenanigans people get themselves into in ‘regular’ gyms haha


Weight: 204.6 (ouch)

5 x 135
5 x 225
3 x 315
1 x 365
1 x 405
4 x 455 (-1 all time)
3 x 3 x 405

DB Row
2 x 10 x 100
1 x 25 x 100
Pull Ups
3 x 5 x BW

Lat Pulldown (w/ ropes)
1 x 15 x 150
3 x 15 x 175
1 x 20 x 150
KB Curls
3 x 25 x 25

Lat Pushdown
3 x 15 x 80
Face Pull
2 x 15 x 80
Low Point Cable High Pull
2 x 15 x 80

1 x 10 x BW
2 x 10 x +25

455 moved solidly, wasn’t sure what I’d get coming in, but that’s what I got, ha, strength is holding true. First set of 3 at 405 felt like trash, next two sets moved much more smoothly and quickly. Everything else was pump work and felt pretty good.

Weight: Good lawd, I have just been shooting myself in the foot the last 3 weekends (maybe more like chopping myself off at the knees??) and need to get my poop in a group. Won’t be traveling for a month or so (next doc appointment isn’t until mid- September) so hopefully can regulate my dumb ass a bit haha


Nice workouts man :slight_smile:



Weight: 204.0

5 x 135
5 x 185
3 x 225
1 x 255
3 x 275
5 x 5 x 225

Giant Set: 4 Rounds
NG Pull Ups sets of 5
Band Tricep Extensions sets of 25
Dips sets of 10
3D Band High Pull sets of 12

Incline DB Bench
3 x 12 x 50s
Low Point Cable Fly (w/ ropes)
3 x 10-12 x 30

3 x 12-15 x 25s
Tricep Extension
3 x 8-12 x 80-100

A good day, left one on the table (a grinder that I would’ve attempted if I had a spotter) at 275, but am happy with the way that the 3 reps moved. 5 x 5 at 225 simply jumped off my chest, I mean, it was really grooved today. Everything else was icing on the pump cake, ha.

Weight: Gonna take a minute to undo this damage, shit haha Ah well, no traveling for me for about a month, so no delicious food to overeat on at the in laws for the next 5 weeks (I simply can’t help myself, I’m weak, ha)


Nice benching



Off/Active Recovery

Incline Walk
15 minutes x 3.0mph x 10% Incline

5 Rounds of Band work
Triceps x 20
Biceps x 20
3D BPA x 20
GHR (shortened ROM, ham focus) x 5-8

Ab Wheel
2 x 10

Tired, no pump, disappointment ha.



5 x 135
5 x 185
3 x 225
1 x 275
12 x 295
5 (or 4?) x 5 x 255

Seated Hamstring Curl
3 x 12 x 100
1 x 20 x 60
Close Stance Hack Squat
3 x 12 x 110

3 x 20 x BW
SSB Good Morning
3 x 10 x 95

Not a bad day, not a great day. Should have had 15 at 295, but my breathing/bracing got wonky and I got nice and lightheaded on 10, 11, and 12. Lost count on my sets at 255, had at least 4, I think 5, but whatever, drop in the bucket, ha. Hamstrings are so weak it’s disgusting, I’ve done big movements with them since the tear last summer (every deadlift variation under the sun) but I’ve been scared to isolate them, I then watched Alpha’s ‘Mentality’ video and decided I should probably stop making excuses.

Mentally: One of those ‘down’ weeks that we all get every now and then, where body comp, weight lifted, and motivation are simply in the shitter, it’ll pass, like all things. Just punching the clock until my motivation resurfaces. Toying with the idea of a ‘Jack Shit’ type maintenance approach for a couple weeks, also toying with the idea of doing last year’s ‘Squatober’ plan from Aaron Ausmus as a way to mix it up. We shall see.



Actually Off

DOMS are pretty real today from squatting yesterday, have a completely free weekend, finally, so going to eat well today, get some good sleep tonight, hearty breakfast in the morning, and then wander in an hit 215 on the OHP. That’s my weekend plans, ha. Life in the fast lane!



Don’t recall much except:
1 x 205 for a hard (but solid) rep
0 x 215 (get pissed)
0 x 215

Alright, done with that little endeavor for a bit, ha, shelf the ego.


Weight: 203.2

5 x 135
5 x 225
3 x 315
1 x 405
5 x 425

5 x 135
5 x 315

5 x 5 x 255 (~62.5%)
WG Pull Up
5 x 5 x BW

Lat Pulldown (w/ ropes)
4 x 12 x 175
DB Row
3 x 10 x 100

Low Point Cable Row (w/ ropes)
4 x 12 x 175

A pretty meh day, got out in front of myself with the 425 and had to fight to get it back, could feel it in the lower back, just not locked in, so I shut it down at 5. Ate like an unsupervised child all of Sunday, so wanted to put it to use, lots of supersets and squats today (may keep this Squatting M/Th, may not). No pump, not much for motivation, pissed about Saturday’s shoulder workout, only positive is that I’ve hit 205 solidly more than a handful of times, so I feel like it’s pretty close to ‘any time I want it’ territory.


Great work mate. I really have to up my pressing game. Nice pulls too.



Weight: 203.4

8 x 135
5 x 185
5 x 225
1 x 245
3 x 265

5 x 5 x 225
NG Chins
5 x 5 x BW

10, 8, 8 x +35
1 x 12 x BW

Low Point Cable Fly (w/ ropes)
4 x 10-12 x 30-40
Skull Crusher
2 x 10 x 85
2 x 15 x 65

4 x 15 x Black Band
4 x 20 x Red Band

Pretty decent day, mis-grooved my 2nd at 265, and the third felt off, wasn’t really slow, just wrong, and with no spotter/no one in the gym, I figured I’d stop at ‘quality’ reps. 225 felt great again, feel like I could do that all day for sets of 5, probably bump that to 235 next week. Pretty good pump, still just kinda punchin’ the clock, it’ll all come back.

Weight: Apparently 203-204 is my new norm, ha. I feel decent, a little sloppy, but not horrible, I guess.



Weight: 204.0

Active Recovery
10 minutes x 10% incline x 2.7-3.0mph
5 minutes x Level 8-9

Giant Set:
Step Ups (Saw Matt Wenning doing these, thought they looked cool, plus I hate doing direct ab work, so…)
3 x 10/10 x 25lb KBs held with bands (for the core feelz?)
Tricep Extensions
4 x 20-25 x Red Band
4 x 20 x 20s

3 minute Row - 40 cal (wow, that’s depressing haha)

Hadn’t planned on being in here at all today, was going to ‘sleep in’ and take the full day off, but got a call at juuuust the perfect time where when I got back there was no point in waking up the dogs and wife, so I sipped on some good coffee and got a little cardio in. Feel pretty good right now, but I’m going to hit a hard wall about 10, I’m guessing. May be one of those rare occasions that I snag an energy drink.



Weight: 202.4

8 x 135
5 x 225
3 x 275
1 x 295
10 x 315 (-3 all time)

3 x 5 x 245
SSB Good Morning
3 x 8-10 x 95

Walking Lunges
3 x 8 x 95

Man…that was rough, form was off, maybe mentally out of it, maybe just shitty form, ha. Felt like I fought the squats all morning, part of it is accumulated fatigue from the week and lack of sleep. Glad I got a decent 5 x 5 in on Monday, makes me feel better about today’s effort.

Weight is coming back down, I’ve been eatin’ heavy the last few days, in the hopes that my excess of good food/caloric intake will help to offset the lack of sleep, yeah, seems far fetched to me, too.



Weight: 205.0

Active(ish) Recovery
15 minutes x Level 8/9
Various Abs and Stretching
50 reps (?) maybe?

Stairmill felt so-so, legs are shot from yesterday, but stairmill needs to be a staple in my routine again.

Woke up bloated as all hell, was bloated all yesterday afternoon, and I’m not sure why, nothing out of the norm, diet wise, but man…my guts did not like me last night (I almost got booted to the couch due to it haha) or this morning and the scale definitely reflected whatever happened. I fluctuate back and forth between, “Fck it, you need to eat to grow, and if you want to turn heads, you got to grow.” and, “Damnit, I’m turning into a fat shit because my shitty, shady abs that I had for like 6 weeks are gone.” What it comes down to is I simply need to be better disciplined, ha, that’s the simple and most effective answer, and I know it, but I still want that magic pill, damnit!




I’m trying to slowly re-wire my wife’s thinking concerning steroids and testosterone and such, so far, I’ve made minimal progress but I’m no quitter!


Embrace it - summer is over, time to bulk.

At least for you - I’m not doing that. Too old to cut again.