Lean 2 Bills Pt. 4 - Synchronicity


Fell a lil off the forcefeed wagon last couple O’Day’s. ~3200 ohp day & came up pretty short yesterday, ~2600 & no steak. Back on it today, got a 20something oz porterhaüs soaking up salt and pepper waiting for the coals to get ashy.

Deadlift day 1s wk TM 315

Elliptical stretch shoulder dislocates

Deads
135
185
225
235 x 5
275 x 3
305 x 5 felt weak but I had 1-2 more I’m sure
305 x 5
275 x dunno, felt like 8/9? 305s & 2nd 275 set finished with long hold at top of last rep.

Tbar
50
60
75 x 8
85 x 8 (6 good & 2half reps)drop
50 x 6

90lb DB rows (L/R)
12/10
10/8
10/0

Super wide grip pullups
8,7,7,6

Seated cable rows supersetted w/dips
12/12
12/10
10/10
8/8

DB curls

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Chest day Bro. 3700cal deadlift day, not sure of yesterday, went to a wedding & figgure I ate 1500 cal worth of BBQ putting me ~33-3500 on the day. I was the best dressed & best built dude there fer shurr. Just saying. A year ago I’d have been just another tall skinny dude in a $99 outfit. Thank you, Iron Church.

Bike stretch shoulder warmups (dislocates, dumbell movements, pushups)

BW squats
100lb DB squats x 5, 20

Bench press 5s pro
Bar x 10
Alternate hand bar only x 5ea side
95
135
155
165 x 5
175 x 3
180 x 2
185 x 2,2,2
155 x 8drop (no spotter so 20-30sec rest)
135 x 7

DB low incline
60s x 6
55s x 8

Pull/push supaset EMOM
8 super wide pullups/12dips
8s.w.pullups/10 dips
6s.w.pullups/8 dips
10 lat pulldowns/14 fupu’s to failure
25 close grip rows at weight I used to do for 10-12 :slight_smile:

3300 yesterday, no dead cow, lots of tasty Jersey pizza. ShopRite has tbones & porterhoussus’ on sale for like 4.77/lb so that won’t be an issue this week. Wake up 184, shoulders kinda beat up from first ‘heavy’ bench day in a while.

Elliptical skipped stretching. Shouldnt’a.

Squaaaats.
1’s tm225

BW a bunch
Bar x 10
95 x 5 (hip flexors & quads felt veeeeery tight)
135
175 x 5
195 x 3
1’s set called for 215, fukkit.
225 x 4 fail 5
225 x 2,2,2,2,1 didn’t attempt 2nd
175 x 9,9 done slow & steady trying to keep tension on quads all the way down & up.

Didn’t have a pre-shake, didn’t stretch, last night’s sleep was a 4/10, still happy I did something. First time I squatted 225 in a few months.

Ohp 5s week tm105

Elliptical loooots of stretching, upper & lwer body. Shoulder circles.

If you are reading this log it’s leg day soooo
BW squats x a pump
:100: lb goblets x 5, 20

OHP
Bar x10
65
75
85 x 5
90 x 10 10th was a grrrriiind but I stayed very stable & up she went
75 x 10, 10, 8push10 60-90sec rests

Incline bench
95
115 x 5
125 x 7 8th was with the super arch.

Superwide pullups
8,7,7

EMOM pull/push
6 swgrip pullups/12 dips
10 lat pulldowns/10 dips
10 /9
10 straight weight/8 dips

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Fell a lil short of 3400 yesterday, ~28-2900. Probably got 4k on OHP day. Made potroast today.

Elliptical, stretch, hollow bar dislocates, scap moves on pull-up bar.

Butt powered back extensions x 5
Hamstring powered back extensions x 5

Deadlift day 5s tm335
135
185
185
225
255 x 5
285 x 10 probably one in tank, grip probably wouldn’t have held up for 2 more. Hold at end of set was weeeaaak. Happy with form, feel & numbah of reps.

DB rows
85 x 10
95 x 10,9,9

Tbar
70 x 10,9,8

Lat pulldown/dips EMOM
10/10
8/10
-1plate 10/10
-1plate 11/8

download-2

Ate like bonkers last 2 days. Probably up over 4k deadlift day. 185 Wakeup today.

Spin bike & did ~2-3 min up out of saddle. Stretch, shoulders.

Walking lunges in place of goblets. Bw only gonna do these & progressively add weight via dumbells for a bit on non-squat days. 2 passes in classroom/studio.

Bench 5s wk TM 185
Bar x 10
Bar alternate hand x 5
95
135
135 x 5
155 x 10
135 x 12,10,12

DB incline
60s x 4,3 got 1 more arched (standing lol) cheater rep after 4&3 respectively
55s x 6

Lateral raises 20lb DB’s 3 x 10
Bent over rear delt flyes/raises x 10

Seated arms at side palms up curls w/20’s
998, 999…one thousand.

Back feeling the work - upper & lower, so took it easy today.

Squaaaats

Bike, stretch, dislocates

Squarsh 5’s week TM 235

BW x a bunch
Bar
95
135
155
175 x 5
200 x 8
175 x 12, 12, 8

Sounds like an :elephant: when I walk

Ya take the good, ya take the bad, ya take the rest & there you have…

Elliptical stretch, couple sets of pushups

BW squats x pump
:100: lb goblets x 5, 25 :muscle:

OHP 3’s TM 105 but I fukked up & ran %s off of 115 today
Bar x 8,5
55 x 5
75
95 x 3
105 x 5push6 (5th rep was slow, push press was ugly)
85 x 5,6,7,6,5

Couple warmup sets of dips

DB incline
60s x 5,5,5,4
Just handling the 60s (albeit after benching) last week feels like it made me stronger with them today.

Lat pulldowns get loose

Pullup/dip EMOM
7/16
6/10
6/8

Lots of seated 25lb DB curls

Been ~2800-3200 last 3 days. Had a few shadow headaches in the early AM, which for me means red-alert. I’ve struggled with cluster headaches in the past, generally in the fall. Haven’t had them since late fall '15, so kinda not looking forward to my mornings at the moment. Life goes on, as long as I don’t get any full blown, no reason to not lift. Water water water, eat clean, get sunshine, don’t sleep late are bout the best preventive steps I know of.

Elliptical, meh stretch

Glute n ham fired back raises x 3 warmups

Day of the deads 3’s wk tm335
135
185
225 x 5
235
255 x 3
295 x 5 (fukked up, thought it was 305 on bar. 1-2 left in tank)
315 x 1,1,1,1,1
245 x 10?
Wasn’t feeling particularly strong or solid on the movement today.

Seated close grip cable rows/FUPUs EMOM
10plate
14/25
11plate
12/20
8/15
10plate
12/12
9.5plate
12/10
10/10
Drippin after 12min of that shit

Curls, 'cause girls.

Bench lyfe.

Spin bike for the burn. Scap moves on pull-up handles, lots of dislocates, lil bit of stretching. Walking > static stretching for hamm8es, hip flexors, low back & walking is my sole source of calf stimmuhlashon. I stopped walking for ~5-6wks till this last week & I feel waaaaay better today than I have in a while. Going easy on deads this week may also have contributed.

Bw squats x a pump
105lb goblets x 5,5,15,12
My brain made this waaaay heavier than the :100: lb jammie.

3s tm185
Bar
95 x 5
Fupu’s fast & off the bench x 5
135
150 x 3
165 x 7 (probably one ugly one left, 7th was clean)

80lb DB rows x 10

145 Bench/90 DB row supaset
6/8 x 6

Seated DB ohp 40s x 7,6
Right to
15lb lateral raises x 10

Now swag steak & rice.

Squat Daaayyy

Spin bike lil stretching, little bit o’shoulders.

Squat rack occupaddo
Bw x a few
80lb DB goblets x few sets of a few
90lb on hacksquat mach x a few

3’s tm235
135 x 5, 5paused
165
190 x 3
210 x 7 clang on the safeties for 8. Probably didn’t stay tight enough between reps. 7 was slow outta hole but lighting fast up top so I tried numbah 8. Stuck maybe 1/4-1/3 of the way up. Bands would be cool.
135 x 1 from safeties to rerack
185 x 5sets of 8


Waking up at 187 feeling a lil fluffy but it’s for the greater good.

Elliptical, stretch shoulders.

Skipped goblets because my legs felt weak just from pushing 7min on elliptical. Some young Bros doing curls in the squat rack so…

25lb front/overhead plate raises x 2 x 5

Gunshow over, rack is open.

OHP 1’s tm105
Bar x 8
65
75 x 5
90 x 3
100 x 9 form held but last rep slooooow.

Supaset 95 lb ohp /over hand normal width pullups. Gonna see about working them back in if my elbow doesn’t mutiny on the bounty.
8/8
7push8/8
6push8/8
6push8/no pullups

Low incline 60lb DB’s 2 x 7

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Welp. It’s cluster headache season fo rizzle. Fuuuu. Is it wrong that I’m more concerned with Excedrin slowing my gains than I am that each day brings a headache or 2? If loving liftings wrong, I don’t wanna be right.

Elliptical stretch hammies.

BW squats x a dozen
Ghr x 5
BW squats x another dozen
RDL bar only focused on balance & loading hamstrings x 8

Deadlifts 1’s TM 335
135
185
225
255 x 5
285 x 3
315 x 5 probably shut it down 1-2 early
315 x 5 had no more on 2nd 315 set

Tbar
35
60
70 x 8
75 x 7drop
60 x 7

Low inc 60s
8,8,7

Swg pull-up supaset with dips
7/12
7/12
7/9

DB rows
80 x 10
90 x 10,10 <—balls out

BB curls
65 x 12drop
Bar x 12

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acroprint-150-time-clocks

Elliptical warm up shoulders

Bench 1s tm185
Bar x 8
95
135
145 x 5
160 x 3
175 x 6 6th was sloppy
185 x 2,2,2
175 x 3,3,2,2,2
60sec
135 x 12

Seated rows/dips supaset less than 60sec between sets
15/10
12/10
12/10
12 rows only

Fin.

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Squaaaaats.

Bike, some wall sits, some BW squats, some hollow bar dislocates, some y’s & dubbyas on the pull-up handles. Lots of static stretching, upper & lower body.

1s week tm235
Bbw’s x a pump
Bar x 8
95
135 x 5 last rep 2sec pause
155 x 3 paused
175 x 5
200 x 3
225 x 5 & maybe had a sixth :slight_smile:
205 x 5
185 x 10,9,8

SuperWideGrip pullups 5 x 5 60sec bet sets.

Felt like a monster today, deloading next week

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Delooooad.

Ohp some
Deadlift some
Tbar some
Curls some.

Pizza.

Not a full load, but more than a deload.

Bike, stretch shoulder moves.

Bench press
Bar x 8
95 x 8
145 x 5
175 x 3

Squat
Bw
Bar
95 x 5
135
175 x 3 paused & keep tight at bottom
205
215
235 x 1 (screwed up the ‘ramp’ but w/e)
175 x 20

Pullup/glute&ham fired back raises/fupu’s
7/10/15 x 3rounds

OHP 5s wk tm 115
Log is from memory so I do da best I can.

Elliptical & stretch

Bw squats x 5,10
105lb DB goblets x 5, 20

Ohp
Bar x 10
75
90
100 x 5 & fukk me if that wasn’t about it. Gotta eat more & hirep goblets have a cost.
70 x 4 x 10 lotsa push pressin goin on

DB rows
80 x 10
95 x 3 x 8

Incline DB’s
60’s x nope
55’s x nope
Shoulders gaaaassssed
45s x 12, 8, 7

Pullup/dip or fupu’s EMOM
8/10
6(superwide)/18fupu
7/8dips
6/13fupu

Still recovering from headache/Excedrin/sleep/lack of appetite dance. Felt weak today, gonna eat more. Porterhaüs on sale this week. Gonna see about adding creatine & zma back in, I dropped them when the headaches started. Haven’t gotten a crusher in a few days so hopefully I’m done for this year.

Day of the deads & was a little pressed for time.

Elliptical, skip stretching

RDL x 135 x 2x6

Deads 5s wk TM 345
185
225
275 x 5
295 x 9 grip fail on 10
275 x 5,5,4gripfail5
Getting chalk & some kind of shin protectors for next week

Tbar
35 x 8
60 x 6
70 x 6
75 x 6 (coupletwotree halfareps) drop
60 x 5

EMOM
Pullups on grips with similar size & hand angle as “lat pulldown bar” don’t hurt my elbow & are easier than ‘superwide’ at same hand angle
8 p/u
12 dips
6 p/u (hit a wall here, weeeaaak)
8 dips
~12 close grip neutral lat pulldowns
7 dips

Curls w/30s
2 x ~8-12?

RIP best friend. Healthy on Monday, had the shits & pukes on Tue & Wed. Lame rear leg on Thurs, put to sleep on Sat. Thank you for 10 yrs of memories, Bruce the Wonderdawg.

Tough getting my head in the game today but still trying to put the work in. Probably less than 4kcalories total last 2 days

Elliptical.

Bench 5s tm 190
Bar
95
135
155 x 5
165 x 8
135 x 4 x 10reps

Squat 5s tm 245
BW, gobletas
Bar
95
135
165 x 5
185 x 4 failed 5. On the warm up.
210 x 5
Good enough for today. Grateful I still have Bruce’s daughter, gonna take her for a walk now :blush:

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