Had to combine both ME days into one, Will be heading back to the railroad for work as the money is too good to say no. So will still be doing training, just one week will be DBs only.
SSB GM
315x3 PR
2brd Press
275x3
285x3
295x3 PR
Assistance Work
AB Pull Downs
Hammer Curls
Rev Fly
SSB Box Squat
245@5×5
Deficit DL
315@10 singles
FB Bar Bench
195@5x5
Assistance Work
Pull Ups
Dips
Glad to see you back at it man
Double sessions today as I have to travel 7 hours tomorrow for work.
SSB Box Squat
365x3
395x3 - PR
Back Extension
155@5×5
AB Pull Downs
80@4×10
Shoulder Press
135x3
155x3
165x3 - PR
Pull Ups
-70@5×5
Dips
20@5×5
Assistance Work
Hammer Curls
Rev Fly
Just did an inner chest strain from dips. Guess my arms are a lot stronger than my chest 
After calculations it was over 300lbs while doing dips
Box Squat
255@5×5
DL
325@10 singles
Bench
205@5×5
Pull ups
-70@5×5
Dips
25@2×5
Took 15 mins to recoup
BB JM Press
13@3×5
Assistance Work
Good mornings
Side Bends
Curls
Side raises
Face Pulls
Going to get to everyone’s log tonight.
Box Squat
405×3 - 20lb PR
Pin Press
285x3 - 10 PR
Assistance Work
Seated GMs 65lbs
Pull Ups -60lbs
DB JM Press 25lbs
Pull Throughs 110lbs
DB Shrugs 70lbs
Rev Fly 22.5 lbs
Ab Pull Downs 95lbs
NOTE
Current weakness is still left Tricep so going to hammer out mode iso work.
ME Day will be heavy ISO work
DE Day will be high reps for dips to prepare the upper body for heavier dips in the coming cycles.
Friday
Bench 235@5×5
Chest press 50@6×10
Chest fly 30@6×10
Arnold press 17.5@6×10
Side raises 15@6×10
Bb shrugs 225@6×10
Isolated press down 40@3×10 30@3×10
Jm press bar@6×10
DB skull crushers 25@6×10
Ab Pull Downs 90@3×10
Side Bends 45@3×10
Leg raises
Saturday
Squat 245@4×5
DL@10×1
Lat pull down 105@6×10
High row 40@6×10
V handed row 30@6×10
Face Pulls 50@6×10
Gm 135@6×10
Pull throughs 65@6×10
Leg extensions 95@6×10
Curls 35@3×10
Hammer Curls 35@3×10
Cheater Curls 15@4×10
| Session A | Weight | Sets | Reps |
|---|---|---|---|
| Box Squat | 410 | 1 | 3 PR |
| Seated GM | 135 | 3 | 10 |
| Leg Extensions | 150 | 3 | 10 |
| FB Bench | 245 | 1 | 3 |
| Pull Ups | -70 | 5 | 5 |
| Tate Press | |||
| JM Press | |||
| Hammer Curls | |||
| Cheater Curls |
| Session B | Weight | Sets | Reps |
|---|---|---|---|
| Bench Press | 295 | 1 | 3 PR |
| SSB Box Squat | 265 | 5 | 5 |
| DDL | 315 | 10 | 1 |
| Dips | BW | 5 | 5 |
| Face Pulls | |||
| Rear Delt Fly | |||
| Side Laterals | |||
| Shrugs |
| ME Day | Weight | Sets | Reps |
|---|---|---|---|
| 4" Rack Pull | 525 | 1 | 3 +30lb PR |
| Floor Press | 305 | 1 | 3 +20lb PR |
Assistance Work
Pull Ups
Dips
SSB Seated GMs
Hammer Curls
Ab Pull Downs
Leg Extensions
| DE Day | Weight | Sets | Reps |
|---|---|---|---|
| SSB Box Squat | 275 | 5 | 5 |
| Sumo DL | 315 | 10 | 1 |
| Bench | 245 | 5 | 5 |
Assistance Work
Pull Ups
JM Press
Curls
Side Laterals
Leg Extensions
Side Bends
Tipping the scales at 290lbs, Time to start my weight loss again to stay closer to my Comp weight as I am just waiting to finish up couple things for work before I can pick my first meet of the year.
So you’re a fellow Canadian? What province are you in? I am in Alberta.
Yeah born an raised in Ontario. How’s the weather out in Alberta?
Most of January was awesome! It was literally above zero a few times! Now it’s like normal minus 25 lol.
How about you guys?
That’s not bad at all lol. I could definitely be worse.
it’s been weird here and about the same. finally back to a normal northern winter but we get to dodge the -40s. Which I am so stoked about.
Just heading home after a good week in the bush for work. This Friday back in the gym for another strong ME day.
Wanted to post this so when the people who are following along this journey will know the truth. I lift because I have been through so much and it allows me to escape and focus everything into lifting. I not only battle situational depression(which i didn’t know was a thing) and SMS, i will always keep pushing myself to become stronger but I know deep down this is a vicious cycle.
Currently in a down period of my situational, and the way I am able to get past this is by just pulling myself up by the bootstraps and keep going.
Needed a place to vent
Feel better soon
Keep showing up, keep kicking ass, and keep an eye/ear out for someone you can help. That’s always a person I can respect. Good luck man, I am rooting for you.
BW: 278lbs - down 12lbs in 11 days
| ME Day | Weight | Sets | Reps |
|---|---|---|---|
| SSB GM | 354 | 1 | 3 50lb PR |
| PIN PRESS | 310 | 1 | 3 30lb PR |
Assistance Work
JM Press
Hammer Curl
Side Raises
Pull throughs
Leg Extensions
Nice pin press!
I haven’t had a chance to try SSB gm since I bought one. Gonna have to give these a go myself soon.
Yeah its a whole different game .