T Nation

Despade: Journey to Strong(ish?)


Ha, this is my attempted approach. We shall see how my mental status holds up.


work up to:
185 x 2
205 x 1
185 x 3
5 x 5 x 135

A good shoulder day, it was an afternoon workout on Friday, and I enjoyed the hell out of it.


Weight: 204.6

10 x 135
5 x 185
3 x 225
1 x 255
4 x 275
5 x 5 x 235

Low Incline DB Bench
5 x 5 x 75, 85, 95, 95, 95
WG Pull Ups
5 x 5 x +25

Low Point Cable Fly (w/ ropes)
4 x 12 x 40

Tricep Extensions
6 x 8-10 x 100-130
3D High Pull/Face Pull
6 x 15 x Red Band

It’s weird, because today was a really good day as far as weight moved is concerned, but I’m not really excited about it… I think it’s because I ‘wimped out’ doing deadlifts today, woke up and my lower back was angry with me, so I said to hell with it. Going to switch from DL/Bench/Squat/OHP to Bench/Squat/OHP/DL, just to mix it up a bit.

Weight/Diet: Diet is that of an unchaperoned child at a birthday party, still (only on the weekends really, ha.) and I know better, but I frickin’ love my cereal right now. Took a couple pictures to compare to 6-8lbs ago, and, honestly, I’m not too upset with them, I feel like I’ve added a little bit of heft without overdoing it with the chub in the last 3-4 weeks (although I fluctuate back and forth between taking it too easy on myself and being my own worst critic)



Weight: 203.4

SSB Squat
10 x 135
8 x 185
3 x 10 x 225

Trap Bar Carries (w/ straps)
2 x ~100’ x 320
4 x ~100’ x 410

Deficit Trap Bar Squats (as seen done by Efferding)
3 x 10 x 140
Deficit Trap Bar RDL
3 x 10 x 140

Bodyweight Lunges
55 total per leg

Yep, there it is, the squats sucked, the carries were ‘ok’ and the superset was way harder than I expected. Really debating switching my training to afternoons, but it’ll probably have to wait 7-8 weeks til after the middle school football season is over, if I do it at all, will have to see. Just feel like I need a bit of a chance.

Weight will probably come down a bit again over the next few weeks as my daily movement will shoot up while chasing the middle schoolers (and it takes a solid 2.5 hour chunk out of my eating window, haha)


Hahaha. Football season for all of its fun and glory is hard to find a good workout time…times like this I wish I had a setup at home.



Active Rest

10 minutes x Level 8-9

15 minutes x Incline 10-12 x 2.8-3.0mph

50 reps total

Quite tired, minimal sleep due to my hip hurting, not sure what it was from, only thing that changed about my workout yesterday was SSB and loaded carries. Not impressed with that little development, ha.


Playing some catch up in here and things are looking great. Your arms are looking pretty massive in that overhead video from a few weeks ago. Congrats on all your activities (coaching, training, TWINS!).


Ah, shucks. Ha, I lifted ‘bro’ for a long time, with a dedicated arm day (I mean…probably my longest workout of the week :joy:)

Thanks! I like to joke with the Athletic Director that there’s a sucker born every minute, and they found him (me)! haha



Weight: 202.8

5 x 95
5 x 115
3 x 135
1 x 155
4 x 175

5 x 5 x 135
Cable High Pulls (w/ rope)
5 x 15 x 100

Trap Bar Shrugs
3 x 25 x 140

Lateral Raise
5 x 12 x 25
Tricep Extension
6 x 10 x 100

Giant Set:
Rear Delt Raise
4 x 15 x 20
Single Arm Tricep Ext.
4 x 10 x 50
Plate Raise
4 x 10 x 35

Standing DB OHP
3 x 15 x 35

Poor day for weight moved, I’m simply over fatigued at this point in the week. The pump was solid though. Pretty happy with everything today, surprisingly. Will have to do back tomorrow as I have to get my wisdom teeth out tomorrow afternoon and apparently I’ll be down for a couple days, so a little overreaching is in order, I guess.

Weight is going to come down, as expected, due to cutting out a solid 3 hour window of eating from my afternoon, plus all the extra movement with demonstrations and herding cats at practice.



Weight: 205

Back (Trash)

Lat Pulldown
5 x 10 x 100, 120, 150, 150, 150

NG T-Bar Row
20 x 45
10 x 90
3 x 8 x 135
3 x 12 x 90

Single Arm Landmine Row
3 x 10 x 50

Lat Pulldown (w/ ropes)
12 x 150
4 x 12 x 185

3 x 12 x 25

Feel like trash today, stomach isn’t cooperating, tired, a little pissy due to that. Knew I wasn’t going to deadlift coming in, but expected a bit better showing than what I had.

Weight is stupid and I hate it haha ugh.



Weight: 208

Bench Press
8 x 135
5 x 185
3 x 225
1 x 255
1 x 275
1 x 315 (for a real PR)

4 x 5 x 235
1 x 15 x 135
WG Pull-ups
5 x 8

A few other things for a solid pump. Was going to hit legs. Didn’t want to, so I bro’d our and hit a 15lb all time personal best and got the magical 3 wheels for Bench. It was clean, honestly probably had 320-325, didn’t even slow down coming off my chest to lock out (touch and go, zero bounce)



Well done man! :+1:


Whaaaaaat !! Nice job on the PR


@losthog @simo74 haha it was everything it was cracked up to be, I was just the right amount of nerves and readiness, and I’m not a big ‘hype’ man, but I was hyped after that lift, I could’ve called it right then, walked out of the gym and been happy with my lifting for the day haha

I vainly wish I would’ve gotten a video of it.


Video or it didn’t count! Jk, congrats on the PR man.


3 plates, nice PR. Congrats


Way to go, congrats.


That is very cool.


Thanks guys! It was seriously a highlight!

Am going to be changing my training to the afternoon for a bit, the extra hour of sleep is much needed right now, simply gotta have it with everything I’ve got going on. It’ll be at 1pm rather than 330a. I’m kind of excited because it gives me a ‘reason’ to time my meals throughout the morning, which makes my day go by more quickly, ha. We will see how long my schedule allows it before project meetings and coaching starts to heavily interfere.


Good job on the that pr




8 x 135
5 x 225
3 x 315
1 x 405
1 x 455
1 x 500
10 x 315

Pendleton Row
4 x 10 x 135

Wide Grip Pulldown
3 x 15 x 150

NG Pulldown
3 x 15 x 150

NG Low Row
3 x 15 x 150

DB Curls
2 x 10 x 25

Another solid day. Deadlifts moved like they should. 500 was slow but smooth, first time I’ve pulled it conventional. Pretty good pump, gonna feel it tomorrow. I like the afternoon lifts already, ha.