Took a few days off cause I have a tough time self regulating in the gym, so best to stay away on deload week. Doing cleans & repping out on OHP is not deloading, my mid traps were beeeat up.
Rdls & shoulder hanging moves
Deads
135
185
225 x5
275
315 x3
345
365
385 x1
315 x 3x3 held the bar after the last rep of each 315 set for 15sec, 15sec, 10sec
DB incline bench
50s x 4x12
Preacher cable curls
Warm-up weight x10
Working weight x 12,10,6
Shakes & fajitas
Lifted last night, last deload session. Back at it tomorrow with OHP.
Squat mobility stuff - 3rd world holds then bw squats; hangs then scap moves (forward circles reverse circles down retractions, back retractions, few pullups making mmc with traps shoulders rhomboids, few concentrating on lats etc…)
Bar x8
95
135
175 x5
205 x3
225
245 x1
Bench so some dislocates & some fupus before
Bar
95
135
155 x5
175
190 x1
Dips/neutral grip pullups/ab wheel almost circuit paced. Was huffing haaaard after. The second set of pullups was work. Started hanging after 7-8 then singles.
12/12/12
12/12/12
12/12chins/12
Shakes & frozen pizza & ~2oz Swiss cheese 2/3 of a jar of peanut butter. Hurts to write that but was beat after work/lifting/ShopRite. Today will be a grilled ribeye early & potroast late.
Ok notes here. I’m scrawny again (wake up ~185 on a light reading scale) & not getting stronger. I’m doing more body weight moves because I’m down ~10lb. Hard abs & veiny all over but I look & feel small. I almost need a belt haha.
I need to start bringing food to work. I eat a ~500 calorie egg and cheese bagel sandwich 11am & I eat 2-4eggs on 1-2 slices of Dave’s bread (310-550 cal) every morning at 730. I work thru lunch fo dat overtime. By 3 I’m starving. 1-2x’s per week I eat a plain NY style pizza bout 230-330ish. If I get a $5 sandwich & an $11 pizza (cheap pie delivered with tip) every day that’s $90/week. I need to be bringing a tuna or sardine sandwich & a peanut butter sandwich to work. #roadbackto195 #jusalildismorfic 
Day 1 week 1
Arm circles, dislocates, 25lb plate raises
OHP tm120 (again)
Bar x8
65 x5
85
95 x3
105 x5
90
100 x3
110 x5
Supersetted in pullups 10,10,10,12
Rear foot elevated split squats (split squats)
2x20 with 10lb plates in each hand
Fupus x25
Egg sandwich before, shake after. Bout to light the grill for a fatty steak
Lifted yesterday. On/off/on/off/on/off/on. 3.5 days a week, Josh
Hangs, scap moves, RDLs
Deads wk1 tm 375
135
185
225
245 x 5x5 barspeed. Thoroughly enjoyed that.
High incline DBs
50s x10
60s x8,8
55s x10
Supasetted with chest supported rows
60 x10
85 x10,9
Preacher cable curls/abwheel
Warm-up curls then…
10/12
10/12
9fail10/12
Shakes & pizza
3days ago
Bike, shoulder stuff
Bench wk1 tm190again & it may need to come down
Bar x8
95 x5
135
155 x3
170 x5
145
165
180 x3
155 x 3x5
Cable rows 3x12
Lateral raises ~30reps
Split squats w/15lb dbs/pec deck
15/12
14/12
15/10
Today
Hangs, 3rd world moves, BW squatt’n
Wk 1 tm 235
Up to 155 x 5x5
Chinups (handles pionted between chin & neutral on rack, pull as low as possible - stomach ups/45lb 1arm KB ohp
12/10
12/10
12/0
Midsection feels stronger doing the 1arm stuff after 2mo of abwheel
Triceps cable 12,10
Standing cable curls/ab wheel
10/0
12/15
12/15
I’m a trainer again. Got my girl on that ABA package. Love yer 5s.
Warm-up stuff
OHP wk2 TM 120
Bar x8
80 x5x5 supersetted in 3x10 pullups
High incline DB’s
50s x 4x10
Empty bar curls
40,20,25
Ab wheel x 15,10,meh. Some back pain so I shut er down.
Shakes & porterhausses
Christmas should be on a Tuesday every year. Back to back 4day weekends🎉 had to push a car on a floor jack prowler style & I think it may have taken a bit outta me & my deadlift
Deads wk2 tm 375
135
185
225 x5
265
300 x3
340 x5
285
320
355 x3
Db row 95lb warmup
Dips/75lb chest supported row
12/12
12/10
12/10
12/8drop8
bunch of laterals.
Ronnie Coleman shake & Porter Haus steak
Happy New year T-nation 
From 2018
Warmups
Bench wk something TM something, doesn’t matter I’ve been doing the program wrong till today
Bar x something
85 x5
125 x5x5
1arm KB ohp 45x10
Chest supported row 60x10
Supaset 55/85
6/10
6right5left/10
Supaset 45/85
15r13push16left/10
Pecdeck/splitsquatt’n w/15s
10(warmup)/20
15(work)/20
15(work)/0 legs fried, hard to walk after. No doms or ravishing hunger like bb squats but that quad pump.
Lifted today. Re read my program & realized I’m doing it wrong for the last few weeks. Supposed to be doing 2 big lifts per day, one heavy & the other light. I’ve been doing one lift/day, heavy/light/heavy/light. I do feel fresh lol.
Ok wk 1 day 1
3rd world squat and holds
Bw squatt’n
(Cleaned to get on my back)
Bar
95 x10
(From rack)
135 x5
185
205 x3
215 x7
195
225 x3
235 x4
Screwed these %'s up some too. Forgot my phone at home so rough maths.
Bench
Bar
95 x5
135 x5x5
Db row off rack 95x10
High incline 60lb db presses x 10
Supaset 120/60s rows off bench & presses at 45deg
10/10
10/10
Rows off floor/rack with chalked 140 2x3reps
Done.
Shakes & potroast
Shoulder circles, hangs, scap moves
Supposed to do 5x5 deadlifts at 65%tm then ohp heavier, but the space to deadlift was taken & rack was open so awaaay we go.
Wk 1 day 2
Ohp TM 120
Bar x7
75 x5
85
95 x3
105 x7
90
100 x3
110 x5
Deads TM 375
135
185
225 x5
245 x5x5 fast & smooth, I like deadlifting like this, will feel good to do heavier weights with same barspeed
315 x 1 then held for 30something seconds. Grip felt very strong today
Hangs scap moves 3rd world moves some be squats
Squat wk1 tm 235
Bar
95
135 x5
155 x5x5
Bench tm 190
5xBar/dislocates
5x95/ dislocates
3x135/dislocates
155 x3
170 x5
145
160 x3
180 x5 shoulda cut set at a strong 4. 180 should be my TM I think
Cable rows/dips/ab wheel
10(warmup)/10/10
(+1 plate)10/10/10
(+1 plate)10/0/10 (trainer took over dip station & had the girl doing 60sec rests so I let em have the machine)
12/0/10
13 dips only.
Shakes & a hoagie & bout to house a jar of peanut butter 
Wk 1 day 4
Warmups
Deads TM 375
135
185 x5
225
255
300 x3
335 x5
280
320 x3
355 x4
Ohp TM 120
Bar x8
80 x5x5
Supasetted in 5x10 pullups. Back was beat pretty good from those cable rows from last session. Last set of 10 was work today
Shakes & potroast & otc 2for20 test booster. Will report back in a month or 2 on perceived effectiveness. Not getting blood tests till I’m ready to hop on if I’m low T. Maybe a year or so
Lifted late today. Had a long day & lifting late isn’t my thing anyway so I think that’s why my top set was weak.
Wk2 day 1
Spin bike for a warm pump
Shoulder moves
Bw squatt’n & holdin’
Bar x10
85 x5
135
160
185
205
175
195 x3
220 x4
Bench
Up to 135 x5x5
Pec deck for a workset.
Fajitas before bout to house a pre-bed shake.
Sportsballz!!
Wk2 day 2
Warmups
Deads TM 375
135
185
225 x5 touch n go
265 x5x5 I like doing fast clean light reps
315 x hold for like 40sec I need to run a timer. I’m a strongman 
Ohp TM 120
Bar x8
80
90
100
85
95 x3
105 x8fail9push10
Shake before stroganoff after. I’m digging this program. I’m supposed to be doing 25-50 reps each from push, pull, single-leg/core, but I’m doing the over 40 works physical job 45hrs/wk scale back lol
Squatt’n Bench
Warmups
Squats TM 245
Bar x8
95
135 x5
175 x5x5
Bench TM 190
Bar
95
135 x5
135
145
160
135
155 x3
170 x5
Dips/pullups supaset 3x12reps ea.
Split squats holding 25s in each hand 2x15
Shakes & stroganoff
Just another day lifting next to a perennial Olympia 212 competitor. Thursdays!
Wk2 day 4
Warmups
Deads tm375
135
185
225 x5
245
285
315
265
300 x3
335 x5 held last rep 20-30seconds at the top
Ohp tm120 all reps cleaned from floor
Bar x8
85 x5x5
Low incline DBs
60s x8,8,8
45s x12?
Abwheel/curl supersetted
Shakes & potroast
Hurt my right hand pretty good so instead of squat & bench I did squat & left hand kb ohp. Also been high stress lower calorie less than 8hrs sleep for a while. Hoping to rectify the stress & sleep issues when I move Feb 1.
Warmups
Squatt’n tm 245
Bar x8
95
135 x5
175
195 x3
220 x5.
185
220 x3
245 x3
225 x7
Standing KB ohp left hand only
35 x10
45 x12
55 x3,4push6
45 x10push11
Some KB curls & a set of cable triceps overhead
Shakes & Italian
Hand still mangled. Squats n stuff
Warmups n stuff
Squatt’n
Bar
95
135
185
225 x5
245
265 x1
225 x5
Ohp from floor
65
95 x5
115 x 4?5?push9?10?
Hang out 20 something min
Left hand DB ohp press
25
35
45 x5
50
55 x3,3
Shakes & peanut butter
Edit - did some left hand on the bar/right hand holding a towel attached to the bar pullups. Progression towards 1arm pullups I guess
Took a week completely off to let my hand heal some & to deload deload. Back on it today.
Shoulder circles, dislocates, squat holds.
Ohp unracked from my girlfriends back squat height J hooks.
Bar x8
85 x5
115 x2x3reps
115 x 4 push 8
95 x10?
Worked in 3sets of 12+ pullups/chinups
Squatt’n
Bar
95
135
175
205
215 x5
225 x4
Bench
Up to 165 x5 ~25 total reps
Seated DB overhead tricep extension
50lb x 10,10,8
Some curls
Shakes & fast food
Been lifting, been eating, but less than I would have liked of both. Almost all done moving so hopefully I’ll get back on the consistency train soon.
Shoulder moves, 3rd world squat moves
Squat
Bar x8
95
135
175 x5
205 x3
225 x10x3reps
Supersetted in 65lb low incline DBs presses 6,8,7,6fail7 first half of squats
Supersetted in pullups after 10,12,13
Curls
Bar x25
65 x10drop
Bar x12
Bout to make a shake & chicken sandwich