Wow. I remember when your kids were weaker than me. Now, they can out lift me by a lot, any day of the week. A real testament to the power of 5/3/1. Even though I’ve been doing it longer than they have. LOL
Great sets by both you and the lostpup! Nice work, definitely reps in the tank.
04-04-2019 Bench
Bench:
45x20
95x10
115x5
135x5
165x5
Work sets
195x3
225x3
245x3 (more just wasn’t there tonight)
Down sets
225x5 (pause on last rep all sets)
225x5
225x5
Incline:
125x8
145x8
165x10
T bar chest supported rows:
55x20
55x20
60x15, 50x12, 40x15, 30x10, 20…
Seated face pull:
40x20
40x20
40x20
3 headed monster:
15x10,10,10
15x10,10,10
JM press
45x20
65x20
85x20
Seated preacher curls
65x10
65x17
65x10
The gym was packed tonight. We were lucky to land a bench when we got there. I wanted 5 for the top set on bench it just wasn’t there today. I may could have ground out 1 more. I haven’t slept well all week 12 hours over the last 3 days. So I just capped it and did more on the down sets using 225 3x5 instead of a pyramid.
Spotted a guy with a 510 raw bench for a single. He just joined and is a super cool cat.
Good session. Need to sleep…
Yes. Use this weekend to recharge (or at least the next 12-16 hours). My mind and body function significantly worse if I get less than 6-7 hours of sleep more than one night in a row. You’re a soldier
If it wasn’t me, it should have been. I consider it a main lift. Sometimes I reverse curl and call it “cleans” just to fit in!
It wasn’t me so it had to be you.
04-06-2019. Squat suck a thon
Warmup
Squat:
55x15 (so tight, stiff, not feeling it)
55x10 (there we go I’m gonna be fine)
75x10 (I’m warm finally)
145x5
195x5
235x3
Working
265x3
305x3 (fuck these felt like shit)
345x3 (Lower back hated this set)
Down sets
305x3 (clean set)
265x6 (had more just not feeling like pushing it )
RDL:
225x8
265x8
295x6
GHR:
X5
Wrapped it up and went home.
I might should have shut it down sooner. 6-8 hours post workout abs the lower back is not happy at all.
Was your technique messed up by fatigued core? Where’s the vids
https://www.instagram.com/p/Bv7L5TdAjGH/?utm_source=ig_share_sheet&igshid=n3ubh05hy8zu
Here @guineapig
My low back is really angry this morning. I’ll try and roll it out at some point today. CBD oil is in my future
Damn Hog, you’re taking some beating along the way.
Hope you’ll recover quickly and it’s only a little strain or something not to serious.
Hey, Skinny Konstantin!
Protect your desiccated carcass. Put on your belt!
Whoa.
He has trained with Eric lilliebridge, he is a huge dude. And well known in the PL community. Dude is a beast and squats everyday. Works up to 6-700 free squat no safeties
04-09-2019 OHP
Warmup band stuff
OHP
45x20
75x5
95x5
115x3
Work:
135x5
155x3
175x4 (maybe 1 more)
Down sets:
145x5
145x5
145x7
Close grip bench:
45x10
145x5
165x5
195x5
Wide lat pulldown
90x20
90x20
90x20
Ft raise/ side raise
20x10,10
20x10,10
Tate press:
25x20
30x20
35x20
Barbell curls
55x20
60x20
65x20
Russian twist 25 plate
X20 w/ :30 plank
X20 w/ :30 plank
04-10-2019 Deads
Warmup: bike, jump rope, lunges
DL:
45x20
135x10
185x5
235x5
285x3
Work sets:
345x5
405x3 (last doh set)
445x6 (had 2-3 more but with recent back tweak I shit it down here)
Down sets:
405x3 (these were fucking hard as hell)
315x5 (pauses below knee)
SSB squat close stance feet foward
Barx10
135x5
245x5
275x5
315x5 (this set sucked bad)
Band hamstring curls
X40
X30
Hanging knee raises
X10
Well I’ve had better workouts. But I’m proud of the top deadlift set. The back tweak from Saturday is much improved and only slightly noticeable. Deadlifts didn’t aggravate the tweak at all. Still working up.
Deads
https://www.instagram.com/p/BwGRCwlAin1/?utm_source=ig_share_sheet&igshid=qeghtwkwbbda
OHP
https://www.instagram.com/p/BwE1UmwgOq-/?utm_source=ig_share_sheet&igshid=8qjswp6pxvkc
Nice work as always hog. Starting to see some good consistency here and the results are already showing.
Looking good, it seems like a less crazy amount of volume is doing you good.