Start: 5’10” 145 285,180,335
Goal: 5’10” 155 315,205,366
Sun: dead
Mon: off
Tue: squat/bench
Wed: off or assistance
Thur: squat/bench
Fri: bench
Sat: off
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Any deadlines for those goals? I’ve found that having a deadline can help motivate me to eat when I don’t want to and be smart about when I do/don’t rest.
Also, what’s your volume going to be like for bench? benching 3 times in 4 days is going to be a real challenge.
And… #JuulGang
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I’d like to reach them all by my 17th bday in April. And I’ve been benching 3x a week for about a year and it hasn’t been that taxing for me.
In because powerlift is in your name.
I should’ve went with guineapigpower or guineapiglifts at least for my log now that I think about it.
How about some height goals? Get you some 6 foot gains
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Might throw in some weighted pull-up hangs and try to get 6’4-6’6”
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Ran a SHITTY 5k today, gonna deadlift after dinner.
December 3:
Deadlift
5x135
5x185
5x225
5x225
5x225
Sumo
5x135
3x185
3x225
3x225
3x225
Rows
5x135
5x155
5x165
5x165
5x165
Power Clean
1x135 (just to get the bar from the floor to the rack cuz it’s a pain in the ass to remove 45’s from the floor)
Front Squat
A lotx45
135x5 paused
155x5 paused
Something popped in my hip there so I stopped
Bench
Alotx45
8x115
6x135
6x135
6x135
OHP
45x8
65x5
85x5
Elbow hurt a little here but not too bad
5x85
5x85
After this 100 push-ups split into
40, 30,20,10
5x5 of weighted pull-ups
And 100 calf raises
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In for progress.
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It’s on
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Follow my log. I’ll tag you in it.
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Raise your hand if a 145 pound woman put your squat max over their head today at IWF worlds 
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Gonna be checking in for height progress.
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Sorry to disappoint, but I have shrunk in every way possible today.
5’9” No shoes
139 bw
9%bf
(Don’t know how accurate the fancy scale is on bf but weight was confirmed by dumb scale)
Gotta eat yur wheaties man and start looking for a witch doctor to help with the height
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Well hopefully not in every way if you know what I mean
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December 5
Squat:
45x8
135x8
I thoroughly enjoy Jump by Lupe Fiasco
185x3
Was gonna do 5’s today but I feel like shit so it’s triples
205x3
225x3
225x3
225x3
225x3
225x3
185x5
185x5
185x5 high bar
shrugs
135x8
^bar gave me a swift OTPHJ, quite enjoyable
185x8
205x8
205x8
205xamr (12)
Lungesx5 Lengths
3 full court pickup games
My favorite form of conditioning
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Swam a Fucking lot today, 10/10 gassed
*December 7
Squat
45x8
135x8
185x5
205x5
225x5
205x5
205x5
Front Squat
135x5
155x5
155x5
155x5
155x8
OHP
45x8
65x8
65x8
65x8
Bench
65x8
115x8
135x3
155x3
165x3
If had a spotter would’ve gone for 175 double
135x5
135x5
135x5
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