T Nation

Despade: Journey to Strong(ish?)


#1223

Lets do this! Although, I want 405lbs. 4 plates or buuussstttt. (Currently around 350lbs…)

Yeah, TNation is humbling…


#1224

I say 400, obviously meaning 405 :wink: It’s going well so far, I think I’m probably at ~335-340 at the moment.


#1225

1/22/19

AM Workout

Heavy Bench
Bench
5 x 135
5 x 185
5 x 225
3 x 245
2 x 265
3 x 2 x 285 (90%)

Low incline DB bench
3 x 15, 15, 13 , 75

Push ups
Triceps

Solid press day. Felt a bit heavy, no extra reps.

PM Workout
Heavy legs
5 x 135
5 x 225
3 x 315
2 x 345
1 x 375
3 x 2 x 385 (90%)
3 x 315
6 x 225

SSB Good Moeming
8 x 135
4 x 6 x 155

Goblet Squats
3 x 8 x 100

Leg extensions
4 x 12-15

That buddy wanted to hit legs with me tonight. So I told him sure, why not? Well… he bailed and did shoulders, but I said fuck it and rolled into my heavy legs. 385 moved great. Everything was solid. Very last rep came forward a bit, but nothing I couldn’t grunt back without a little effort.

Glad I got back on schedule.

No weighing the last couple days, I keep telling myself I don’t care right now, just to make ‘the fattening’ hurt a little less :joy::joy:


#1226

Nothing more annoying than a mate who bails when the going gets tough. Good work sticking to you plan and getting it done.


#1227

1/23/19

Weight: 212.6

Back/Shoulder Pump

Superset:
NG Row (Cybex)
5-6 sets x 12-15
Rear Delt Raise
4-5 sets x 12-15 x 15

Superset:
Overhand (Cybex)
4-6 sets x 12-15
Lateral Raise
4 x 15 x 20

WG Pull Up
3 x 8 x BW
2 x 8 x +(-?)70lbs (assisted)

Superset:
OHP
4 x 20 x 25
Plate Raise
4 x 12 x 25

Superset:
KB Curl
4 x 12 x 25
High Pul
4 x 12 x 25

Superset:
Front Raise
3 x 12 x 20
Lateral Raise
3 x 12 x 20

Edit: 15 minutes x 10% incline x 3mph x BW

Fairly fatigued from yesterday, didn’t push anything, pump felt good, probably could’ve worked more, but whatever, felt good, it’s for health and recovery at this point anyway. Speedy bench tomorrow. (@simo74 my boy wants to do speed bench and legs the next two days, so we shall see how that pans out :joy: he’s never done a ‘box squat’ he’s squatted to a box but never from a box. so…he’s in for a new feeling with that SSB, and I’m excited haha frickin bail on heavy legs? Think that’ll help you avoid the pain?!)

Weight is better, much less sloppy today. :ok_hand:


#1228

1/24/19

Speedy-like Bench
Bench
8 x 3 x 205

Low incline DB
3 x 25, 20, 14 x 60

WS Ball Press
4 x 12 x 100-130

Triceps
6-8 sets x 12-20 reps

Low point cable fly w/rope
4 x 12-15

Dips
3 x 12, 10, 10 x BW

Lateral raise
3 x 12 x 20

“iPhone raise”
3 x 12 x 20

Should’ve stuck at 195, 205 moved just fine, but felt a bit slow :man_shrugging: ah well.


#1229

1/25/19

Weight: 209.2

Speedy Lower

SSB Box Squats
8 x 3 x 255

SSB Good Morning
5 x 8 x 135

Banded (speedy) DL
5 x 3 x 315 + green band

Squat Stance Hack Squat
3 x 20

Narrow Stance Hack
3 x 20

Superset:
Banded Good Morning
4 x 20
Standing Calves
4 x 15-20

Done. Lower back was pretty fatigued, definitely affected my speedy stuff, but it still moved well. Happy with it.

Weight was better than expected. Especially weighing 8 hours worth of food and drinks later in the day than normal :face_with_raised_eyebrow:


#1230

2/7/19

Weight: 207.8

Speed Bench
8 x 3 x 195 + Orange Bands

Low Incline DB
3 x 20, 16, 15 x 65

WS Ball Press
3 x 12-15 x 80-110

Paused KB Skull Crusher
3 x 20 x 25

Dips
3 x 15 x BW

Rolling Triceps
3 x 20 x 25

Push Ups
2 x 20

Decent day, decided to get back into it with the lighter speed work as opposed to jumping into heavy singles where I left off and was supposed to be picking back up. 195 felt a bit heavy, simply due to time away.

Weight: Solid, definitely feel tighter, hopefully the 7-8lbs stays off, ha.


#1231

Two weeks off ??? Deload or just not logging


#1232

2/8/19

Weight: 210.4

Speedy Squats
SSB Box Squat
8 x 3 x 245

DB RDL
4 x 12 x 55

Calves
5 x 10-15 x 45-185

Leg Extension
4 x 15 x 90-150

Leg Curl
3 x 12 x 90-110

Decent day, everything feels a bit out of the groove at the moment, but it’ll come back, not worried.

Weight: A couple normal meals and I’m right back to 210, ha.


#1233

A little column A, a little column B, ha! We had our twins two weeks ago, so I was sitting in the NICU for 14-16 hours a day with the girls, and then had a couple throw away workouts M-W earlier this week that weren’t worth logging. Everyone is doing well, everyone is home.


#1234

You went silent with that.
Congratulations Dad :slight_smile:


#1235

Great news man! Glad the twins are home with momma!


#1236

Wow that’s amazing news. Congratulations mate just hearing that made my day. Best excuse in the world to have some time off for sure. Enjoy.


#1237

Congrats man! Good luck with trying to sleep


#1238

2/9/19

Back/Shoulder Pump
Swiss Bar OHP
Worked up to 2 x 185, felt decent.

Lots of pump work.

2/11/19

Weight: 211.8

Heavy Bench

8 x 135
5 x 185
5 x 225
3 x 245
1 x 275
1 x 285
4 x 1 x 300 (95%)
12 x 225

Low Incline DB Bench
3 x 17, 9, 11 x 70s

WS Ball Press
4 x 20 x 100 (Various Grips)

Tricep Extensions
6-8 sets x 20-30 reps x red/black bands

Low Point Cable Fly (w/ rope)
3 x 15 x 30, 40, 40

Dips
2 x 12 x BW

Pretty good day, the first rep at 300 was the worst, which is typical for me. But it moved fine and it just got better with the next 3 reps. The dummy set at 225 felt surprisingly good as well, was kinda shooting for 15, but stall on the 12th, all good.

Weight: I’ve found those couple of pounds I lost :joy:


#1239

Congratulations! Very happy to hear this.
Exciting times!


#1240

I’ve got a guy from out of town that I’ve met once or twice that hit me up to come do legs with me (am I famous?) today, so my normal routine has been thrown off, and I’ve eaten more than I normally do in the mornings, I’ve noticed that if I have oatmeal w/ protein at like 7am I am freaking starving by 10am, and then again by 1, like sick to my stomach hungry, but when I just have a protein shake or two throughout the morning like normal, I feel just fine, hungry by 1p, but not sick to my stomach hungry. Just a general observation made.

Edit: He got called into work and won’t make it anyway. Lame.


#1241

2/12/19

Weight: 209.2

Heavy Squat

8 x 135
5 x 225
3 x 275
2 x 315
1 x 365
1 x 390
3 x 1 x 405
5 x 6 x 225

SSB Good Morning
3 x 8 x 135

Standing Calves
4 x 15 x 135

Leg Extension
2 x 12 x 100

A better day than I expected, was a little worried when I hit the 390 and it felt like a truck, but 405 moved pretty dang well, came forward a bit, but easily corrected out of the hole. Attempting to drive up my rep strength a bit as well, hence the 5 x 6 x 225 to cap the squat portion off.

Weight: Pretty good for eating multiple times this morning (which is unusual for me).


#1242

Congratulations. Glad everyone is home and well.